Fertility Diet: What to Eat When Trying to Conceive

What you eat before and during your TTC journey has a measurable, scientifically-documented impact on fertility. The fertility diet isn't a fad—it's a body of evidence built over decades of nutritional epidemiology, clinical trials, and mechanistic research. From the quality of eggs and sperm to hormonal balance and uterine receptivity, nutrition influences every stage of the reproductive process.

This guide breaks down the science of the fertility diet clearly and actionably—covering what to eat, what to avoid, which nutrients matter most, and how to build a sustainable dietary pattern that supports conception for both partners. A well-executed fertility diet gives your body the raw materials it needs to do what it's designed to do.

The Evidence Base: What Research Tells Us About Diet and Fertility

The landmark Nurses' Health Study identified a dietary pattern that was associated with a 66% reduction in ovulatory infertility risk. This pattern—the original "Fertility Diet"—featured whole grains, plant proteins, full-fat dairy, and antioxidant-rich vegetables, while limiting refined carbohydrates, trans fats, and red meat.

For male fertility, a 2019 systematic review in Human Reproduction Update found that dietary patterns characterised by fruits, vegetables, whole grains, and lean proteins were associated with significantly better sperm parameters compared to Western diets high in processed foods, sugar, and saturated fat.

The Mediterranean diet—olive oil, fish, legumes, colourful vegetables, nuts—has emerged as the most consistently fertility-supportive eating pattern in contemporary research. A 2018 study in Human Reproduction found Mediterranean diet adherence improved IVF success rates by up to 40%—a remarkable finding that underscores the power of fertility diet choices.

Core Fertility Diet Principles

1. Prioritise Antioxidants

Oxidative stress damages both eggs and sperm. Antioxidants from food neutralise the reactive oxygen species (ROS) responsible. Top antioxidant-rich fertility diet foods:

• Berries: Blueberries, raspberries, strawberries—rich in vitamin C, anthocyanins, and polyphenols
• Dark leafy greens: Spinach, kale, silverbeet—folate, vitamin C, vitamin E, lutein
• Tomatoes: Lycopene is particularly important for male fertility; studies show supplemental lycopene improves sperm motility and morphology
• Walnuts: A UCLA study found 75g walnuts daily improved sperm vitality and motility significantly over 12 weeks
• Dark chocolate (>70% cacao): Flavonoids and theobromine support blood flow to reproductive organs

2. Choose the Right Fats

Fat quality profoundly influences reproductive hormones and systemic inflammation. The fertility diet emphasises:

• Omega-3 fatty acids (EPA and DHA): Oily fish (salmon, sardines, mackerel), walnuts, chia seeds, flaxseed. Omega-3s reduce inflammatory prostaglandins, improve uterine blood flow, and are essential for early embryo development.
• Monounsaturated fats: Olive oil, avocado, almonds—support hormone production and reduce inflammation.
• Eliminate trans fats: Found in fried fast food and commercially baked goods. Even small trans fat intake is associated with significantly increased ovulatory infertility risk.

3. Complex Carbohydrates Over Refined

Insulin regulation is central to reproductive health, particularly for women with PCOS or insulin resistance. Refined carbohydrates (white bread, white rice, sugary drinks, processed snacks) spike insulin rapidly, disrupting the hormonal balance required for regular ovulation.

Optimal fertility diet carbohydrates: quinoa, oats, legumes, sweet potato, whole grain bread—foods that release glucose slowly, supporting stable insulin throughout the day.

4. Protein Choices Matter

The Nurses' Health Study found substituting plant protein for animal protein was associated with reduced ovulatory infertility risk. Include in your fertility diet:

• Legumes: Lentils, chickpeas, black beans—folate, iron, plant protein, and fibre
• Eggs: Excellent choline, vitamin D, B12, and complete protein
• Oily fish: Omega-3s plus protein and vitamin D
• Lean poultry: Preferred over processed and red meat for fertility goals
• Tofu and tempeh: High-quality plant protein; dietary soy appears neutral or mildly beneficial

Critical Fertility Nutrients and Australian Food Sources

Folate

Essential for cell division and DNA synthesis. Found in dark leafy greens, legumes, asparagus, broccoli. The Australian government recommends starting supplemental folate (400mcg daily) at least one month before TTC, increasing to 500mcg during pregnancy.

Iodine

Critical for thyroid function, which regulates reproductive hormones. Many Australians are iodine-insufficient despite access to iodised salt. Sources: seafood, dairy, eggs, seaweed. Requirements increase during pregnancy and breastfeeding.

Iron

Non-haem iron from plant sources appears more protective for ovulatory function than haem iron from red meat. Sources: legumes, tofu, leafy greens (best absorbed with vitamin C). Avoid tea or coffee immediately after iron-rich meals.

Vitamin D

Deficiency is surprisingly common in Australians—particularly in southern states during winter, and in those who limit sun exposure. Vitamin D receptors exist in ovaries, uterus, and testes. Deficiency is associated with reduced fertility outcomes across multiple studies. Sources: oily fish, eggs, UV-exposed mushrooms. Supplementation is frequently necessary.

Zinc

Essential for both sexes: testosterone synthesis and sperm production in men; follicle development and ovulation in women. Sources: shellfish (oysters are extraordinary sources), pumpkin seeds, chickpeas, whole grains.

Foods to Limit or Avoid on a Fertility Diet

• Alcohol: Consistent evidence shows alcohol reduces fertility in both men and women. Even moderate drinking (3–6 drinks/week) is associated with reduced conception probability. Complete abstinence is the safest approach during TTC.
• Caffeine (high intake): Above 300mg/day (~3 coffees), caffeine is associated with increased miscarriage risk. Moderate intake (1–2 cups/day) appears safe for most people.
• High-mercury fish: Shark, broadbill, swordfish, marlin, and orange roughy accumulate mercury. Food Standards Australia limits intake to 1 serve/fortnight maximum; choose lower-mercury species for regular consumption.
• Ultra-processed foods: Associated with reduced fertility across multiple studies. High in trans fats, refined sugars, artificial additives—and low in the micronutrients a fertility diet prioritises.

The Fertility Diet for Men

Male fertility is profoundly diet-responsive. A targeted male fertility diet includes:

• Tomatoes and tomato sauce (lycopene for morphology and motility)
• Walnuts and Brazil nuts (selenium for DNA integrity)
• Oysters (highest dietary zinc, essential for testosterone)
• Dark leafy greens (folate for DNA integrity during spermatogenesis)
• Oily fish (DHA for sperm membrane function and motility)
• Berries (antioxidants to combat oxidative stress)

Supporting Your Fertility Diet with Supplements

Even the most carefully planned fertility diet may not deliver optimal amounts of all critical nutrients—particularly CoQ10, which is difficult to obtain in meaningful therapeutic doses from food alone. Supplementation fills these gaps reliably.

Conceive Plus fertility supplements complement your fertility diet by providing clinically-formulated, bioavailable forms of key nutrients at evidence-backed doses. Think of them as nutritional insurance—reinforcing your dietary foundation rather than replacing it.

Sample Fertility Diet Day

Breakfast: Overnight oats with chia seeds, blueberries, walnuts, and a drizzle of honey. One cup of green tea.

Mid-morning: A handful of Brazil nuts, one orange.

Lunch: Large salad with baby spinach, chickpeas, cherry tomatoes, avocado, pumpkin seeds, grilled salmon, and extra-virgin olive oil dressing.

Afternoon: Full-fat Greek yoghurt with ground flaxseed and strawberries.

Dinner: Baked salmon or sardines with roasted sweet potato, steamed broccoli and asparagus, lentil side dish, olive oil drizzle.

Evening (if desired): Small square of dark chocolate (>70% cacao).

FAQ: Fertility Diet

Q: Do I need a specific diet plan to improve fertility?

A: No specific named plan is required. Focus on overall dietary quality—more whole foods, plants, healthy fats, and lean proteins; less processed food, trans fats, and alcohol. Consistent patterns over time matter more than any single food or meal.

Q: Does being vegetarian or vegan affect fertility?

A: Well-planned plant-based diets can fully support fertility. Pay particular attention to B12, zinc, iron, omega-3s (consider algal DHA/EPA), and iodine—nutrients that require more careful planning without animal products.

Q: How quickly can dietary changes improve fertility?

A: Sperm quality improves over approximately 3 months. Egg quality improvements take 1–3 months. Hormonal benefits from reducing refined carbs can appear within weeks in women with PCOS or insulin resistance.

Q: Is full-fat dairy really better for fertility than low-fat?

A: The Nurses' Health Study found full-fat dairy associated with lower ovulatory infertility risk; low-fat dairy showed no such benefit. The mechanism may involve fat-soluble hormones or protein differences. The evidence, while not definitive, supports including some full-fat dairy in a fertility diet.

Q: Should I take prenatal vitamins before getting pregnant?

A: Yes. Australian health authorities recommend starting at least 1 month before TTC (folate/folic acid 400–500mcg daily). A comprehensive fertility supplement started 3 months before provides optimal nutritional benefit.

Q: Does caffeine really affect fertility?

A: At moderate intake (1–2 cups/day), evidence is generally reassuring. High intake (>300mg/day) is associated with reduced fertility and increased miscarriage risk. Switching some coffee for green tea reduces caffeine intake while adding beneficial antioxidants.

Q: Can a fertility diet help with PCOS-related fertility challenges?

A: Diet is one of the most powerful PCOS management tools available. Reducing refined carbohydrates, achieving even modest weight loss if overweight, and adding inositol-containing foods can restore ovulation. Combined with targeted supplementation, results are often significant.

Q: Are organic foods necessary for a fertility diet?

A: Some evidence suggests high pesticide exposure may affect fertility. If budget allows, prioritise organic for high-pesticide produce ("dirty dozen"). Wash all produce thoroughly. Overall dietary quality matters more than organic status for most people.