The Fertility-Friendly Diet
Mediterranean-style eating: Research consistently shows benefits from a Mediterranean diet rich in vegetables, fruits, whole grains, legumes, fish, olive oil, and moderate dairy. This pattern is associated with better fertility in both sexes.
Whole grains over refined: Choose brown rice, whole wheat, oats, and quinoa. Refined carbohydrates and high-glycemic foods may worsen insulin resistance and ovulation problems.
Healthy fats: Emphasise monounsaturated fats (olive oil, avocados, nuts) and omega-3s (oily fish, walnuts, flaxseed). Limit saturated fats and avoid trans fats completely.
Protein choices: Plant proteins (beans, lentils, tofu) appear beneficial. Moderate amounts of fish and poultry are fine. Limit red and processed meat.
Full-fat dairy: Some research suggests full-fat dairy may be better for fertility than low-fat, possibly due to hormones. This is one area where the evidence is still evolving.
Limit sugar: Excessive sugar and sugary drinks are associated with reduced fertility. Moderate consumption is fine.
Key Nutrients for Fertility
Folic acid: Essential for all women trying to conceive. Take 400mcg daily (higher doses for some conditions). Reduces neural tube defect risk.
Vitamin D: Deficiency is common and may affect fertility. Get tested and supplement if needed.
Iron: Important for ovulation and pregnancy. Women with heavy periods or vegetarian/vegan diets may need supplementation. Get tested first.
Omega-3 fatty acids (DHA/EPA): Support egg quality and fetal brain development. Consider if you do not eat oily fish regularly. Look for quality fish oil or algae-based supplements.
CoQ10: An antioxidant that may support egg and sperm quality, particularly with age. Often recommended in IVF.
Zinc: Important for both male and female fertility. Found in meat, shellfish, legumes, and nuts.
Antioxidants: Vitamins C and E, selenium, and other antioxidants protect eggs and sperm from oxidative damage.
Weight and Fertility
Both underweight and overweight can affect fertility. Being significantly underweight (BMI under 18.5) can stop ovulation. Being overweight or obese (BMI over 25-30) is associated with irregular ovulation, reduced egg quality, lower IVF success, and higher miscarriage rates. For overweight individuals, losing just 5-10% of body weight can restore ovulation and improve fertility. Aim for gradual, sustainable weight loss rather than crash dieting. Male obesity also affects sperm quality. Work with a healthcare provider to achieve a healthy weight before or while trying to conceive.
Exercise Recommendations
Moderate regular exercise supports fertility and prepares your body for pregnancy. Aim for 150 minutes of moderate activity weekly (brisk walking, swimming, cycling). Include some strength training. Extreme exercise can be counterproductive. Very intense training or excessive exercise can affect ovulation, particularly in underweight women. If you are a competitive athlete or exercise intensely, you may need to reduce intensity while trying to conceive. Find a sustainable balance that you can maintain through pregnancy.
Things to Avoid
Smoking: Strongly linked to reduced fertility in both sexes, egg damage, and early menopause. Stop completely when trying to conceive.
Alcohol: Heavy drinking affects fertility. Most experts recommend limiting or avoiding alcohol when trying to conceive, and complete abstinence once pregnant.
Caffeine: Moderate caffeine (200mg daily, about 2 cups of coffee) appears safe. Higher intake may affect fertility. Limit when trying to conceive.
Recreational drugs: All recreational drugs should be avoided. They can affect fertility and early pregnancy.
Environmental toxins: Limit exposure to pesticides, plastics (especially heating food in plastic), and household chemicals where possible.
Excessive heat (men): Saunas, hot tubs, and laptop computers on laps can raise testicular temperature and affect sperm. Avoid these when trying to conceive.
Stress and Mental Wellbeing
While stress alone rarely causes infertility, chronic stress can affect hormones and may influence fertility. The fertility journey itself is stressful, creating a challenging cycle. Managing stress is important for your wellbeing and may support fertility. Consider mindfulness, yoga, acupuncture, or counselling. Maintain activities and relationships that bring you joy. Give yourself permission to take breaks from trying or from fertility treatment if needed. Your mental health matters as much as your physical health.