The Mediterranean Pattern
The most consistent evidence supports a Mediterranean-style eating pattern for fertility. This means a diet rich in vegetables and fruits, whole grains, pulses, nuts, fish, olive oil and modest amounts of dairy and lean meat — with low intake of processed foods, red meat and added sugars. Studies show this pattern is associated with shorter time to conception, improved sperm quality, better IVF outcomes and lower risk of pregnancy complications. The pattern matters more than any single food. Aim for variety, colour and minimally processed ingredients across the day.
Foods to Emphasise
Leafy greens, brassicas and brightly coloured vegetables: Rich in folate, antioxidants and fibre
Whole grains: Oats, barley, brown rice, wholewheat pasta — provide sustained energy and B vitamins
Pulses and beans: Excellent plant protein, fibre and folate. Linked to improved ovulation
Oily fish (2 portions per week): Salmon, mackerel, sardines — provide omega-3 essential for egg and sperm quality
Nuts and seeds: Walnuts, almonds, flaxseed, pumpkin seeds — for healthy fats, vitamin E and zinc
Olive oil as primary fat: Anti-inflammatory monounsaturated fats
Full-fat dairy in moderation: One small daily serving may improve ovulation, unlike low-fat dairy
Eggs: Affordable source of choline, B12 and quality protein
Foods to Limit
Trans fats: Found in some baked goods and fried foods. Strongly linked to ovulatory infertility
Highly processed foods: Frequent consumption associated with lower fertility
Sugar-sweetened drinks: Linked to longer time to conceive in both partners
Excess red and processed meat: Limit to a few times per week, choose lean cuts
Alcohol: Limit when trying. Heavy drinking clearly reduces fertility
High-mercury fish (shark, swordfish, marlin): Avoid before and during pregnancy
Unpasteurised dairy and undercooked meat: Reduce risk of listeria and toxoplasmosis
Excess caffeine: Limit to 200mg per day
Supplements That Have Evidence
Most fertility supplements are not necessary if you eat well — but a few have good evidence. Folic acid (400mcg, or 5mg if higher risk) is essential for at least 3 months before conception. Vitamin D supplementation (10mcg/400 IU daily, more if deficient) is recommended in the UK due to limited sunlight. Omega-3 supplementation may help if you do not eat fish regularly. For men, antioxidant combinations (vitamin C, vitamin E, zinc, selenium, CoQ10) may improve sperm quality, especially in idiopathic male factor infertility. Always check with your doctor before starting supplements, particularly if you take medication or have medical conditions.