A well-thought-out fertility diet plan is a powerful way to boost your chances of conceiving. As a fertility specialist dietitian, I often see people focusing on fertility supplements or other treatments, but food is one of the most powerful tools we have. Whether you're planning to start a family soon or simply want to optimize your health for the future, a balanced fertility diet plan is essential.
In this post, I focus on both diet to increase fertility in females and fertility in males. Both partners need to optimise their nutritional status prior to conception, not just the person who will carry the child. Women's health and men's health are equally important here!
This post is all about a fertility diet plan.
Jump to:
- Why a Fertility Diet Matters
- When to Start a Fertility Diet Plan
- The Seven Step Fertility Diet Plan
- Step 1 - Focus on Balanced Macronutrients
- Step 2 - Load Up on Fertility-Boosting Micronutrients
- Step 3: Embrace Antioxidants
- Step 4 - Consider Your Weight
- Step 5 - What to Avoid in a Fertility Diet Plan
- Step 6 - Supplement wisely
- Step 7 - Look at your lifestyle
- Diet and Fertility FAQS
Why a Fertility Diet Matters
Did you know that 1 in 7 couples face fertility challenges? While that might sound daunting, the good news is that your diet can have a direct and positive impact on reproductive health.
Focusing on nutrition during this time isn’t just about fertility though—it’s about laying the foundation for long-term health for both parents and baby. Many people find their motivation to adopt healthier habits is at an all-time high when they realize the ripple effects their diet can have on their future family.
When to Start a Fertility Diet Plan
Ideally, you should begin a fertility diet plan at least three months before trying to conceive. This timeframe aligns with the lifecycle of egg and sperm development, which takes approximately 90 days. During this period, the quality of eggs and sperm can be influenced by factors like nutrition, lifestyle, and overall health.
This preparation not only supports egg and sperm quality but also ensures your body is in the best shape to handle pregnancy, which can be both physically and nutritionally demanding.
Why not start earlier?
Of course, starting a fertility-focused diet earlier is even better! Making small, sustainable changes to your diet and lifestyle over time ensures you're not overwhelmed and allows your body to adapt to healthier habits. If you’re already eating well-balanced meals, these three months can be used to fine-tune your intake of specific nutrients known to support reproductive health.
The Seven Step Fertility Diet Plan
Let’s dive into the six essential steps for creating your personalized fertility diet plan.
Step 1 - Focus on Balanced Macronutrients
Healthy Fats - For Healthy Hormones
Healthy Fats, like those from avocados, olive oil, nuts, seeds, and fatty fish (like salmon), are crucial for hormone production and our reproductive health. We should not be following extreme low fat diets.
For women in particular:
- Healthy fats are really important for regulating your menstrual cycle. So if you have missing or irregular periods you definitly want to consider looking at your fat intake.
- Research also suggests that women who consume diets higher in monounsaturated fats (olive oil, olives, avocados and nuts) tend to have better fertility outcomes.
- Additionally, higher intakes of full-fat dairy have been linked to lower rates of ovulation-related infertility. So, unless you have a specific reason to opt for low-fat milk or yogurt, for females it’s worth sticking with the full-fat versions, while also being aware of portion sizes.
For men in particular:
- Omega-3 fatty acids has been shown to improve sperm health, quality and motility. These are the fats we get in oily fish like salmon.
- High intakes of saturated and trans fats (typically in processed meat and processed foods) adversely affect sperm quality, so should be limited.
- Regarding dairy, low fat is fine.
Quality Protein: A Building Block for Fertility
The type of protein you eat can also influence fertility outcomes, particularly for women experiencing ovulatory infertility.
Ovulatory Infertility Explained
Ovulatory infertility occurs when ovulation happens infrequently or not at all. This is one of the most common causes of infertility and is often associated with conditions like PCOS
What type of protein is best?
Research has shown that women with higher intakes of plant protein were linked to a 50% lower risk of ovulatory infertility. This suggests that incorporating more plant protein into your diet could positively impact fertility.
Just be wary of ultra processed plant based proteins e.g., some vegan burgers and vegan chicken nuggets. The benefit comes from minimally processed sources of protein, such as tofu, tempeh, beans, lentils, chickpeas, nuts, and seeds. That said, you don’t need to go entirely plant-based—small amounts of high-quality animal protein can still be included.
What About Men?
For men, limiting processed meats and focusing on plant-based proteins can also support fertility while providing additional health benefits. Again, this doesn’t mean cutting out animal protein entirely—it’s about balance. A common misconception is that plant-based eating means eating only plants, but incorporating a variety of protein sources is key.
What About High-Protein Diets and Fertility or Pregnancy?
High-protein diets are hugely popular these days and can be beneficial in certain contexts. However, when you're trying to conceive or are already pregnant, moderation is key.
Here’s why: focusing too heavily on protein can sometimes mean missing out on other essential nutrients like healthy fats and carbohydrates, which are equally important for fertility and supporting a healthy pregnancy. Both fats and carbs play crucial roles in hormone production, energy levels, and fetal development—so striking a balance is essential.
During this time, it’s better to aim for a diet that provides moderate protein alongside a variety of nutrient-dense foods. Think of it as creating a well-rounded plate: include lean proteins, healthy fats, and fiber-rich carbs to ensure you’re covering all your bases for fertility and a growing baby.
Carbohydrates
Carbohydrates are an important part of a fertility diet because they provide your body with the energy it needs to support reproductive health. However, not all carbs are created equal.
It’s best to focus on complex carbohydrates, which come from whole grains, legumes, vegetables, and fruits. These carbs are rich in fiber, which helps regulate blood sugar levels and keeps hormones in balance. This can be particularly helpful if you have PCOS.
On the other hand, refined carbohydrates found in sugary snacks, white bread, and pastries can cause spikes in blood sugar and insulin levels, potentially disrupting hormone function and ovulation.
Step 2 - Load Up on Fertility-Boosting Micronutrients
Folate - A Must-Have for Fertility
Folate is essential for both women and men when it comes to fertility.
For Women: Folate deficiency is linked to neural tube defects in babies, so taking a daily supplement of 400 mcg of folic acid is recommended when trying to conceive. Women with certain conditions, like diabetes or a history of neural tube defects in previous pregnancies, may need higher doses (up to 5 mg) as advised by their healthcare provider.
Why Activated Folate Matters
Interestingly, up to 60% of women have difficulty absorbing standard folic acid. In such cases, activated forms of folate—such as folinic acid, levomefolate, Quatrefolic®, or MTHF folate—are often more effective and may be a better choice.
Folate for Male Fertility: Folate isn’t just important for women—it plays a key role in DNA synthesis, which is critical for healthy sperm production.
Vitamin D: The Sunshine Nutrient for Fertility
Why It Matters: Vitamin D receptors are found in the ovaries, testicles, and sperm, making it vital for fertility.
Winter Warning: In the colder months, the sun’s UVB rays aren’t strong enough to produce vitamin D, so supplementation is key. This is why in Ireland it is recommended to take a 15 mcg (600 IU) supplement from October to March.
Pregnant and breastfeeding women or those with limited sun exposure may need year-round supplementation.
Food Sources:
- Animal-Based: Oily fish, egg yolks, and fortified foods.
- Plant-Based: Fortified plant milks, yogurts, and sunlight-exposed mushrooms.
Iodine Vital for Conception and Pregnancy
Women should aim to build up their iodine stores several months before trying to conceive. Here’s why:
- Egg Maturation: Iodine plays a critical role in the maturation of eggs, a key factor in fertility.
- Thyroid Hormone Production: Iodine is essential for producing thyroid hormones, which are crucial for the baby’s brain development. The fetus relies entirely on the mother’s iodine stores until around the 18th week of pregnancy.
- Early Development: Iodine is considered a vital nutrient for the first 1,000 days of life—from conception to the child’s second birthday.
For Men: Adequate iodine is equally important as low iodine has been linked to:
- lower sperm counts
- longer conception times.
Food Sources of Iodine
- Best sources: Fish (with white fish typically containing more than oily fish) and dairy products.
- For plant-based eaters: Look for plant milks fortified with iodine, as these are becoming more widely available.
- Seaweed caution: While seaweed, particularly kelp, is high in iodine, the levels are variable and often excessive. It’s best to limit seaweed consumption to once a week, especially during pregnancy.
Supplementation
If you’re not consuming enough iodine-rich foods, a supplement can help, but it’s important to choose wisely:
- Stick to a dose of no more than 150mcg per day, using potassium iodide or potassium iodate.
- Avoid seaweed or kelp supplements, as their iodine content can be highly inconsistent and excessive.
- If you’ve been iodine-deficient for a long time or have existing thyroid conditions, consult your GP before starting a supplement.
Iodine Needs
- General adults: 150mcg daily.
- Pregnancy and lactation: Increases to 200mcg daily.
Although there are no specific preconception recommendations, ensuring adequate iodine intake before pregnancy is key.
But remember, too much of a good thing, isn't a good thing! Both iodine deficiency and excess can lead to thyroid disorders, which may negatively affect fertility.
Zinc - The Fertility All-Star
Zinc is a crucial mineral when it comes to supporting fertility.
For women, zinc helps in the production of eggs and supports a healthy menstrual cycle.
For men, it’s essential for sperm production and motility.
Zinc also helps maintain proper thyroid function, which is closely linked to reproductive health.
Good sources of zinc include pumpkin seeds, chickpeas, lentils, beef, and shellfish.
Iron: A Common Deficiency to Address
Iron deficiency is the most common nutritional deficiency worldwide, and women, especially those of reproductive age, are more likely to be at risk. This can happen because of things like menstrual blood loss, not getting enough iron in the diet, or having had multiple pregnancies.
It's important to check your iron levels before trying to conceive because low iron can cause fertility issues for both men and women.
For women, it can affect ovulation and make it harder to get pregnant, while for men, low iron can mess with sperm production, lower libido, and even cause damage to sperm.
What type of iron should I eat?
Interestingly, the type of iron you eat can make a difference. The Nurses' Health Study found that women who ate more non-heme iron (the kind from plant-based foods) had a lower risk of ovulatory infertility (OI). So, it's a good idea to think about where your iron is coming from and how you can help your body absorb it better.
Sources of Non-Heme Iron:
- Legumes: Lentils, beans, chickpeas
- Grains: Quinoa, oats, fortified cereals
- Nuts and Seeds: Almonds, pumpkin seeds, cashews
- Tofu: A great plant-based source of iron
- Dried Fruits: Apricots, raisins, prunes
Tips to Boost Iron Absorption:
- Pair with Vitamin C: Always have something rich in vitamin C (like citrus, tomatoes, or bell peppers) with your iron-rich foods to help your body absorb more.
- Soak and Cook Legumes & Grains: Soaking beans and grains before cooking helps break down phytates (which block iron absorption), making it easier for your body to take in the iron.
- Skip Tea, Coffee, or Wine During Meals: These drinks can block iron absorption, so it's best to enjoy them between meals.
- Take Calcium Supplements Separately: Calcium can interfere with how your body absorbs iron, so try to take calcium supplements at a different time of day.
Step 3: Embrace Antioxidants
As any dietitian will tell you, eating a colorful variety of fruits and vegetables is key to overall health—but it's especially important when it comes to fertility.
Why Color Matters
The more color you have on your plate, the more antioxidants you’re likely to get. These powerful nutrients help protect your body from oxidative stress, a major player in fertility challenges.
What Is Oxidative Stress?
Oxidative stress occurs when free radicals—harmful molecules—build up in the body. These free radicals can damage cells, including sperm cells, by affecting their shape, movement, and DNA. This kind of damage can interfere with fertilization, implantation, and embryo development. Research shows that up to 25% of infertile men have elevated levels of free radicals in their semen compared to fertile men, making antioxidant-rich foods even more important.
What Causes Oxidative Stress?
Free radical damage can be triggered by:
- Smoking
- Alcohol consumption
- Recreational drug use
- Pollution
- Infections
- Being overweight
These factors contribute to approximately 40% of male infertility cases.
How Do Antioxidants Help?
Antioxidants neutralize free radicals and reduce oxidative stress, helping to protect your cells. Lycopene—an antioxidant found in red fruits and vegetables like tomatoes, watermelon, and red peppers—is especially important for male fertility. Lycopene accumulates in high concentrations in the testes and other organs like the prostate and liver, providing extra protection against oxidative damage.
Fun fact: Cooking lycopene-rich foods with healthy fats, like olive oil, can enhance your body’s ability to absorb this powerful antioxidant.
Other key antioxidants to include in your diet for fertility include vitamins C, E, and B6, as well as minerals like zinc and selenium. These antioxidants help protect both sperm and egg cells from oxidative damage, supporting overall reproductive health.
Step 4 - Consider Your Weight
When it comes to fertility, your weight can play a bigger role than you might think.
For women, being in either a higher or lower weight category can disrupt the delicate balance of hormones necessary for ovulation. Hormones like estrogen, progesterone, and insulin are all affected by body fat levels. Women with higher body fat often produce more estrogen, which can interfere with the regularity of ovulation. On the flip side, women with very low body fat may experience irregular periods or even stop ovulating altogether, making conception difficult.
For men, weight also matters. Research shows that obesity can negatively affect sperm quality and testosterone levels. Excess fat can increase estrogen levels in men, leading to lower sperm count and motility. Maintaining a healthy weight can help ensure that sperm quality and quantity stay optimal.
What is a Healthy Weight for Fertility
The ideal weight range for fertility isn’t a one-size-fits-all. Typically its advised to maintain a body mass index (BMI) within a healthy range—usually between 18.5 and 24.9. However, focusing on how you achieve and maintain a healthy weight is just as important as the number itself.
Extreme weight fluctuations—either rapid weight loss or gain—can affect your fertility negatively. If you’re looking to change your weight, aim for slow and steady changes, such as 1-2 pounds per month.
Weight Loss and Fertility
If you’re a higher weight person, losing just 5-10% of your body weight can improve fertility, especially if you have conditions like PCOS (Polycystic Ovary Syndrome). For women with PCOS, weight loss can help regulate menstrual cycles, improve ovulation, and enhance the chances of conception.
Weight gain and Fertility
If you’re a lower weight person, it’s just as important to focus on gaining healthy weight. Being too thin can lead to low estrogen levels and missed periods, which can disrupt fertility. Aim for a well-rounded diet that includes healthy fats, lean proteins, and whole grains to help support hormone production and reproductive health.
Ultimately, the goal is to find a healthy weight that allows your body to function optimally for conception and pregnancy.
If you are looking for tips on how to lose weight in a healthy way check out my weight loss nutrition articles or my weight loss YouTube playlist.
Step 5 - What to Avoid in a Fertility Diet Plan
While it’s important to focus on what you should eat to boost fertility, it’s equally important to know what to avoid.
Excessive Caffeine
Too much caffeine can interfere with fertility, reducing ovulation in women and lowering sperm quality in men. If you're trying to conceive, try to limit your intake to 1-2 cups per day. Plus, when you do get pregnant, you’ll want to reduce your caffeine consumption anyway, so starting this habit early can make the transition easier.
Alcohol
Heavy alcohol consumption can disrupt hormone levels and affect fertility in both men and women. For women, it may interfere with ovulation, while for men, it can impact sperm count and quality.
High-Mercury Fish
Fish high in mercury can interfere with fertility by disrupting hormone levels. Avoid species like shark, swordfish, and king mackerel, which have higher mercury levels.
Environmental Toxins
Chemicals like BPA and phthalates, found in plastics and some personal care products, can disrupt hormones and reduce fertility. While it’s impossible to avoid all environmental toxins, there are steps you can take to reduce exposure:
- Choose organic produce when possible
- Use glass or stainless steel containers for food storage
- Choose natural or non-toxic cleaning products.
Refined Carbohydrates and excess added sugar
Refined carbs, like white bread and sugary snacks, can cause blood sugar spikes and insulin resistance, which may hinder fertility. They can also lower sperm quality in men.
Don’t Smoke
Smoking harms fertility in both men and women. In women, it can impact egg quality, fallopian tube function, and even implantation. For men, smoking can affect sperm count, motility, and DNA integrity. If you smoke, quitting is one of the best things you can do for your fertility and overall health.
Step 6 - Supplement wisely
While a balanced diet should always be your primary source of nutrients, certain supplements can play a role in boosting fertility. It’s important to approach supplements with care though, as not all are necessary or beneficial for everyone. Here are the nutrients that I would look out for when choosing a fertility supplement.
1. Folic Acid (for women)
Folic acid is one of the most important supplements for women trying to conceive and it’s advised to start taking it at least three months before trying to get pregnant. A daily dose of 400-800 mcg is generally recommended. Women with certain conditions, like diabetes or a history of neural tube defects in previous pregnancies, may need higher doses (up to 5 mg) as advised by their healthcare provider. I would recommend looking for activated forms of folate—such as folinic acid, levomefolate, Quatrefolic®, or MTHF folate—as these are often more effective and may be a better choice.
2. Vitamin D
Many people have low levels, which can affect fertility. You can get vitamin D from sunlight and foods like fatty fish, but if you're deficient, consider supplementing with a vitamin D3 supplement. A blood test can help determine if you need it.
3. Omega-3 Fatty Acids
Omega-3s support hormone production and blood flow to the reproductive organs. They also help reduce inflammation, which can be important for fertility. If you’re not getting enough from fatty fish like salmon, consider taking a high-quality omega-3 supplement, such as fish oil or algae oil.
4. Zinc
Zinc is important for both male and female fertility. For women, it supports healthy ovulation, and for men, it helps with sperm production and motility. Zinc-rich foods like nuts, seeds, and legumes are great, but a supplement may be helpful if you're not meeting your needs through food alone.
5. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that plays a role in cellular energy production, including in the eggs and sperm. It may help improve egg quality in women and sperm motility in men, especially for those over 35. It’s worth considering for both partners if you’re experiencing fertility challenges.
6. Myo-Inositol (for women with PCOS)
If you have PCOS, myo-inositol has been shown to help with insulin sensitivity, hormone balance, and egg quality. It can be a helpful supplement to improve fertility in women with PCOS.
7. Iodine
If you don't consume fish or dairy I would consider taking an iodine supplement. Many pre-natals on the market have now started to include this.
A Word of Caution
Before starting any supplements, it’s important to talk to your healthcare provider or a registered dietitian. They can help you identify any deficiencies and guide you on the right dosage for your needs. Over-supplementing can have side effects or interfere with other medications.
Step 7 - Look at your lifestyle
Your lifestyle choices can significantly impact your fertility, so making a few key adjustments can make a big difference. It's about creating a supportive environment for your body and reproductive health.
1. Get Active (but not too much!)
Regular physical activity is essential for fertility, but balance is key. Moderate exercise helps reduce stress, improve insulin sensitivity, and regulate hormone levels. Aim for activities like walking, yoga, swimming, or cycling—something that gets you moving but isn’t too intense.
Be mindful of over-exercising, though. Intense training or excessive physical activity can negatively impact ovulation and hormone production, especially in women. So, focus on finding a routine that supports your body without overwhelming it.
2. Manage Stress
Chronic stress can wreak havoc on your hormone levels, making it harder to conceive. Finding ways to manage stress—like practicing mindfulness, meditation, deep breathing, or even simple hobbies you enjoy—can help lower cortisol levels and balance reproductive hormones.
Make stress management a regular part of your day. Even small efforts like a few minutes of meditation or a walk outside can help reduce the impact of stress on fertility.
3. Sleep Well
Getting enough quality sleep is often overlooked, but it’s crucial for fertility. Sleep helps regulate hormones like estrogen, progesterone, and testosterone. Aim for 7-9 hours of uninterrupted sleep each night. Having a consistent bedtime routine and keeping your sleep environment cool, dark, and quiet can make a huge difference.
Diet and Fertility FAQS
A well-planned, whole food, plant-based diet is not only beneficial but carries no known risks to fetal or maternal health when appropriately managed. However, poorly planned vegan or vegetarian diets can lead to nutrient deficiencies, which may make conception more difficult.
Yes! Diet plays a significant role in reproductive health for both men and women. Nutrients like folate, plant protein, iodine, antioxidants, and vitamin D are all linked to better fertility outcomes.
Not necessarily! A balanced approach works best. Incorporating more plant proteins into your meals while still enjoying lean animal proteins is a great strategy.
Yes, both underweight and overweight individuals may experience fertility challenges. Achieving a healthy, balanced weight can improve reproductive health.
Final Thoughts
When it comes to fertility, nourishing your body with a balanced, nutrient-rich diet is one of the best things you can do. Focusing on whole foods, healthy fats, proteins, and complex carbs supports your body’s natural reproductive processes. Remember, it’s not about restriction—it’s about making smart choices to enhance your overall health and well-being.
I hope this fertility diet plan gives you the tools and confidence to support your journey. If you have any questions or just want to connect, I’d love to hear from you! Please leave me a comment below or find me on YouTube and Instagram....I LOVE knowing there’s people out there reading my articles. 🙂 IG: @marialuceyrd_dietitian
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