Fertility Diet: What to Eat When You Are Trying to Conceive

What you eat in the months before conception can profoundly influence your fertility, egg quality, sperm health, and early pregnancy outcomes. The science of nutritional fertility medicine has advanced significantly over the past decade, and the evidence is now clear: dietary choices are one of the most modifiable factors in reproductive health. Whether you are just starting your TTC journey or looking to optimise every possible variable, understanding the fertility diet is one of the most impactful steps you can take.

This comprehensive guide covers the nutrients that matter most for both male and female fertility, the foods to embrace and those to limit, and how to build a practical eating pattern that supports conception — based on current research, not diet fads.

The Science Behind the Fertility Diet

The most extensively studied dietary pattern in relation to fertility is the Mediterranean-style diet, which is rich in whole grains, legumes, vegetables, fruits, healthy fats, and fish, while limiting red meat, processed foods, and refined sugars. A landmark study in Fertility and Sterility followed over 17,500 women and found that adherence to a "fertility diet" pattern — characterised by higher intake of plant proteins, full-fat dairy, iron, and low-glycaemic foods — was associated with a significantly lower risk of ovulatory infertility.

The Nurses' Health Study II, one of the largest long-running studies of women's health, similarly found that specific dietary modifications could reduce the risk of infertility due to ovulatory disorders by over 60%. These are not small effects — they reflect the genuine power of nutrition to support the hormonal environment required for ovulation and implantation.

For men, diet affects sperm quality, motility, morphology, and DNA integrity. A 2019 systematic review in Human Reproduction Update found that higher adherence to healthy dietary patterns was consistently associated with better semen parameters, while Western diet patterns (high in red meat, processed foods, and sugar) were associated with poorer sperm quality.

Key Nutrients for Female Fertility

While overall dietary quality matters more than any single nutrient, certain nutrients have particularly strong evidence for supporting female fertility:

Folate (not just folic acid)

Folate is the most well-known pregnancy nutrient, and for good reason. It is essential for DNA synthesis, neural tube development, and cell division. Most guidelines recommend 400–800 mcg daily for women trying to conceive. Importantly, research increasingly supports the use of methylfolate (5-MTHF) — the active form of folate — rather than synthetic folic acid, particularly for women with MTHFR gene variants that reduce folic acid conversion. Dietary sources include dark leafy greens (spinach, kale), edamame, avocado, asparagus, and legumes.

Iron

The Nurses' Health Study II found that women who supplemented with non-haem iron (plant-based iron) had significantly lower rates of ovulatory infertility. Iron supports ovulation and egg quality. Dietary sources include lentils, kidney beans, tofu, pumpkin seeds, fortified cereals, and dark leafy greens. Consuming these with vitamin C-rich foods enhances absorption.

Omega-3 fatty acids

DHA and EPA (found in oily fish and algae) play critical roles in egg quality, embryo development, and reducing inflammation that can impair implantation. A 2022 study in Human Reproduction found that higher plasma DHA levels were associated with significantly higher live birth rates in women undergoing IVF. Dietary sources include salmon, mackerel, sardines, trout, and algae-based omega-3 supplements for vegetarians.

Vitamin D

Vitamin D deficiency is remarkably common in Australia despite abundant sunshine, particularly in those who work indoors or use high-SPF sunscreen consistently. Vitamin D receptors are found in ovarian tissue, and research consistently shows associations between adequate vitamin D levels and improved ovarian reserve, IVF success rates, and implantation. Most fertility specialists recommend checking vitamin D status with a blood test and supplementing if deficient (typically 1,000–4,000 IU daily, depending on baseline levels).

Antioxidants

Oxidative stress can damage eggs and reduce their quality, particularly as women age. Antioxidants including vitamin C, vitamin E, CoQ10, and selenium help neutralise free radicals that accelerate egg ageing. A Mediterranean-style diet naturally provides an abundance of dietary antioxidants through colourful vegetables, fruits, nuts, and olive oil.

Inositol

Myo-inositol and D-chiro-inositol have become particularly important in the fertility nutrition space for women with PCOS. Multiple clinical trials have shown that inositol supplementation improves insulin sensitivity, ovulation frequency, oocyte quality, and pregnancy rates in women with polycystic ovary syndrome. Dietary sources are limited, so supplementation is often recommended for those who need it.

Key Nutrients for Male Fertility

Male fertility is equally diet-dependent, yet often receives less attention. Up to 50% of infertility cases have a male factor component, making male nutritional health critically important for any couple trying to conceive.

Zinc

Zinc is essential for testosterone production, sperm formation, and DNA integrity. Deficiency is directly linked to reduced sperm count and motility. Dietary sources include oysters (the richest known source), beef, pumpkin seeds, lentils, and cashews.

Selenium

Selenium supports sperm motility and is a key component of selenoprotein, which protects sperm from oxidative damage. Brazilian nuts (just 1–2 per day provides a full serving) and tuna are excellent dietary sources.

CoQ10 (Coenzyme Q10)

CoQ10 plays a central role in cellular energy production and acts as a potent antioxidant. In sperm, CoQ10 concentrations correlate directly with motility — higher CoQ10 levels mean faster, stronger sperm. As the body's natural CoQ10 production declines with age, supplementation is increasingly recommended for men over 30 trying to conceive. A 2022 meta-analysis in Antioxidants found that CoQ10 supplementation significantly improved sperm concentration, motility, and morphology.

L-carnitine

L-carnitine is found in high concentrations in the epididymis (where sperm mature) and plays a key role in energy metabolism for sperm motility. Research has consistently shown that L-carnitine supplementation improves sperm motility, particularly in cases of asthenozoospermia (low motility).

Lycopene

The carotenoid lycopene, found most abundantly in cooked tomatoes, has shown promising evidence for improving sperm morphology (shape) and reducing sperm DNA fragmentation. A University of Sheffield study found that lycopene supplementation improved total normal sperm by 40% in men who took 14mg daily for 12 weeks.

Foods to Prioritise on a Fertility Diet

Rather than focusing on single nutrients in isolation, building a fertility-supportive dietary pattern is the most practical approach. Here are the food categories most consistently associated with improved fertility outcomes:

• Colourful vegetables and fruits: Rich in antioxidants, folate, and fibre. Aim for at least 7–9 servings daily across a variety of colours.
• Legumes (lentils, chickpeas, beans): Excellent source of plant protein, folate, iron, and zinc. Associated with reduced ovulatory infertility risk.
• Whole grains (oats, quinoa, brown rice, barley): Support stable blood sugar and insulin sensitivity — critical for women with PCOS or insulin resistance.
• Oily fish (salmon, mackerel, sardines): Rich in DHA/EPA omega-3s essential for egg quality and embryo development. Aim for 2–3 servings per week, avoiding high-mercury options.
• Nuts and seeds: Walnuts are a top plant source of omega-3s; pumpkin seeds provide zinc and magnesium; Brazil nuts provide selenium.
• Full-fat dairy: Counterintuitively, some research supports full-fat dairy over low-fat for ovulatory function. The Nurses' Health Study II found that full-fat dairy intake was inversely associated with ovulatory infertility.
• Olive oil: The primary fat in the Mediterranean diet, rich in monounsaturated fatty acids and polyphenols with anti-inflammatory effects.
• Eggs: A nutrient-dense complete protein source containing choline (important for neural development), vitamin D, B12, and selenium.

Foods to Limit or Avoid When Trying to Conceive

• Trans fats: Found in partially hydrogenated vegetable oils and many ultra-processed foods. The Nurses' Health Study II found that even a 2% increase in trans fat calories was associated with more than double the risk of ovulatory infertility.
• Refined carbohydrates and added sugar: Cause insulin spikes that can disrupt hormonal regulation, worsen PCOS symptoms, and increase inflammation.
• Alcohol: Even moderate consumption has been associated with reduced fertility in both men and women. Most fertility specialists recommend eliminating alcohol entirely when actively trying to conceive.
• High-mercury fish: Shark, swordfish, marlin, and king mackerel should be avoided due to mercury's toxicity to the developing nervous system. Choose lower-mercury options like salmon, sardines, and trout.
• Ultra-processed foods: High in additives, preservatives, and nutritionally poor ingredients that contribute to oxidative stress and inflammation.
• Excess caffeine: Some research suggests that consuming more than 200–300mg caffeine per day (approximately 2–3 cups of coffee) may be associated with reduced fertility. Reducing intake to 1–2 cups daily is a reasonable precaution.

Practical Fertility Diet Meal Planning for Australia

Building a fertility diet around Australian seasonal produce makes it sustainable and budget-friendly. Here is a sample day:

Breakfast: Overnight oats with chia seeds, berries, walnuts, and a drizzle of honey

Mid-morning: A handful of mixed nuts and 2 Brazil nuts

Lunch: Salmon and avocado salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing

Afternoon snack: Full-fat Greek yoghurt with flaxseeds and sliced kiwifruit

Dinner: Lentil and vegetable curry with turmeric and brown rice; side salad with leafy greens

Hydration: 8–10 glasses of water daily; herbal tea (peppermint, ginger, rooibos) as desired

When to See a Dietitian or Fertility Nutritionist

While the guidelines in this article apply to the general population, individual nutritional needs vary significantly. Consider working with a dietitian specialising in fertility if:

• You have PCOS, endometriosis, or another hormonal condition affecting fertility
• You follow a restrictive dietary pattern (vegan, vegetarian, gluten-free, elimination diet)
• You have a history of eating disorders or a difficult relationship with food
• You are preparing for IVF or other assisted reproductive technologies
• You or your partner have identified nutritional deficiencies via blood testing

Frequently Asked Questions About Fertility Diet

How long does it take for dietary changes to affect fertility?

Egg development (folliculogenesis) takes approximately 90 days from initiation to ovulation. Sperm production (spermatogenesis) takes about 72 days. This means that dietary improvements made today will have their greatest impact in approximately 2–3 months. This is why it is worth starting fertility diet changes as soon as you begin thinking about trying to conceive.

Does coffee affect fertility?

Moderate caffeine intake (under 200mg/day, roughly 1–2 cups of coffee) appears to have minimal impact on fertility for most women. Some research suggests higher intake may reduce fertility, but the evidence is not definitive. A sensible approach is to reduce intake to 1–2 cups daily while trying to conceive.

Is a plant-based diet good for fertility?

Plant-based diets can be excellent for fertility when well-planned. They naturally provide high levels of antioxidants, folate, fibre, and plant protein. However, they may be low in key fertility nutrients including zinc, omega-3 DHA/EPA, vitamin B12, iron, and vitamin D. Careful supplementation and food choices (seaweed for iodine, legumes for protein and zinc, algae oil for DHA) are important for plant-based TTC diets.

Can a fertility diet help with PCOS?

Yes — diet is one of the most powerful interventions for PCOS-related infertility. A low-glycaemic, anti-inflammatory diet rich in whole foods improves insulin sensitivity, reduces androgens, supports more regular ovulation, and can dramatically improve cycle regularity in women with PCOS. Combined with inositol supplementation, dietary changes can produce results comparable to metformin in some studies.

Should men follow a fertility diet too?

Absolutely. Up to 50% of fertility challenges involve a male factor. Men who eat a diet rich in antioxidants, zinc, selenium, and omega-3 fatty acids consistently show better sperm parameters than those eating a Western diet high in processed foods and saturated fat.

What is the best fertility supplement to take alongside diet?

A high-quality prenatal multivitamin that contains methylfolate, vitamin D3, iron, zinc, and omega-3 DHA covers the most important bases for women. For men, a male fertility supplement containing zinc, selenium, CoQ10, and L-carnitine provides targeted sperm support. Conceive Plus offers both options, formulated specifically for couples trying to conceive.

Does body weight affect fertility?

Yes, significantly. Both underweight (BMI under 18.5) and overweight (BMI over 25–30) are associated with reduced fertility in women, primarily through disruption of the hormonal axes governing ovulation. Even modest improvements in weight — losing 5–10% of body weight in those who are overweight — can restore regular ovulation in many women. A fertility diet that supports a healthy weight is beneficial both for conception and for pregnancy outcomes.

Are organic foods important for fertility?

The evidence on organic food and fertility is mixed. Some studies suggest that pesticide residues from certain conventional produce may affect hormonal function, while others show no significant effect. If budget allows, prioritising organic for the "dirty dozen" (highest-pesticide produce) is a reasonable precaution. Overall dietary quality matters far more than whether produce is organic.

Can diet help with unexplained infertility?

Possibly — many cases of "unexplained" infertility may have subtle nutritional or oxidative components that are not captured by standard fertility testing. There are no guarantees, but optimising diet and supplementation addresses multiple biological pathways simultaneously and has no downside beyond the time and investment involved.

How does alcohol affect female fertility specifically?

Alcohol can disrupt the hormonal signalling that governs ovulation, interfere with oestrogen metabolism, and may affect uterine receptivity. Even moderate drinking (5+ drinks per week) has been associated with longer time to pregnancy in several studies. Most fertility specialists recommend avoiding alcohol entirely when actively trying to conceive.