· By Lavanya Devakumar
Foods That Support Fertility Naturally While Trying to Conceive
When you're trying to conceive, it's natural to look for things that feel purposeful and within reach on the days when everything feels uncertain. Food is one of those things.
Eating the right foods will not guarantee a pregnancy. But nourishing your body well consistently creates a hormonal and cellular environment where conception is well supported. And those lifestyle choices matter more than you think.
Here's a guide to the foods and nutrients that reproductive science consistently points to and why they work.
Does Diet Really Affect Fertility?
Yes, and the evidence is stronger than you might think.
Of all dietary patterns studied for fertility, the Mediterranean diet has the clearest, most consistent link to better reproductive outcomes. A 2023 systematic review in Nutrition Reviews looked at 11 studies across 13,000+ women and 1,300+ men. Higher adherence to the Mediterranean diet was linked to better pregnancy rates and significantly improved sperm count in men.
This isn't about following a rigid eating plan. It's about what the Mediterranean diet actually contains: vegetables, fruits, legumes, whole grains, healthy fats, and minimal processed foods. These are the building blocks of a fertility-supportive diet, regardless of what you call it.
The Nutrients That Matter Most for Fertility
Before diving into specific foods, let us understand the nutrients that drive reproductive health. Because once you know what you're looking for, building a fertility-supportive plate becomes much more intuitive.
Folate
Folate, the natural form of folic acid found in food, is one of the most essential nutrients for anyone trying to conceive. In women, it supports healthy cell division, helps prevent neural tube defects, and plays a key role in building the uterine lining. In men, folate deficiency has been linked to increased sperm DNA fragmentation. This deficiency can reduce fertilization success even when sperm count looks normal on a semen analysis.
Food sources: dark leafy greens (spinach, kale), lentils, chickpeas, black beans, asparagus, broccoli, avocado, and fortified grains.
Omega-3 Fatty Acids
Omega-3s are anti-inflammatory fats that influence fertility at multiple levels. In women, they support ovarian function, improve uterine blood flow, and help regulate the hormones needed for regular ovulation. In men, a systematic review in Andrology (2019) found that higher omega-3 intake was consistently linked to better sperm motility, morphology, and total count, and less DNA fragmentation.
Food sources: fatty fish (salmon, sardines, mackerel), walnuts, flaxseeds, chia seeds, and hemp seeds.
Antioxidants (Vitamins C, E, and Zinc)
Oxidative stress caused by unstable molecules called free radicals is one of the most well-established threats to both egg and sperm quality. Antioxidants neutralize this damage. Vitamin C supports hormonal balance and protects egg cells during maturation. Vitamin E improves sperm motility and count. Zinc supports ovulation in women and is directly involved in testosterone production and sperm development in men.
Food sources: berries, citrus fruits, and bell peppers (Vitamin C); sunflower seeds, almonds, and olive oil (Vitamin E); oysters, pumpkin seeds, beef, and lentils (Zinc).
Iron
Low iron levels can disrupt ovulation and cause irregular cycles, two of the clearest diet-related barriers to conception in women. Getting enough iron, especially plant-based iron paired with Vitamin C for better absorption, supports regular ovulation.
Food sources: lentils, spinach, fortified cereals, tofu, pumpkin seeds, and red meat in moderation.
Vitamin D
Vitamin D receptors are found in the ovaries, uterus, and testicles, a clear sign of their importance in reproduction. Low Vitamin D is associated with irregular ovulation in women and reduced sperm motility in men. Many people are deficient without knowing. Food alone rarely provides enough iron, but fatty fish, egg yolks, and fortified dairy are the best dietary sources.
Foods to Prioritize When Trying to Conceive
Leafy Greens and Cruciferous Vegetables
Spinach, kale, Swiss chard, broccoli, and Brussels sprouts are among the most nutrient-dense foods you can eat while TTC. They deliver folate, iron, Vitamin C, and antioxidants in one hit. Cruciferous vegetables also contain DIM (diindolylmethane), a compound that helps the body process excess estrogen. This matters for women with hormonal imbalances.
Legumes like Lentils, Chickpeas, and Beans
Legumes are one of the most underrated fertility foods. They are rich in plant-based protein, folate, iron, and zinc. Replacing some animal protein with plant protein sources has been linked to a reduced risk of ovulatory infertility in women. They're also a source of spermidine, a compound that has shown positive associations with fertility in emerging research.
Fatty Fish
Salmon, sardines, and mackerel deliver omega-3s, Vitamin D, B12, selenium, and complete protein, a combination that supports both egg quality and sperm health. Stick to low-mercury options. Sardines and wild-caught salmon are your safest and most nutritious choices.
Walnuts
A daily handful of walnuts delivers omega-3s, Vitamin E, zinc, and folate, making them one of the most fertility-specific foods you can reach for. A 2024 meta-analysis in Advances in Nutrition found that nut consumption improved sperm quality, with walnuts showing the strongest benefit for motility and morphology.
Berries
Blueberries, raspberries, and strawberries are packed with Vitamin C and flavonoids that protect both eggs and sperm from oxidative damage. They're easy to add to any meal. If you're going to snack on something sweet, berries are the best fertility-friendly option.
Avocado
Avocados deliver monounsaturated fats, folate, Vitamin K, and potassium. The healthy fats in avocado help your body absorb fat-soluble vitamins A, D, E, and K from the rest of your meal. Think of avocado as a nutritional amplifier, not just a standalone food.
Whole Grains
Quinoa, oats, brown rice, and barley provide sustained energy, B vitamins, and fiber that stabilizes blood sugar. Stable blood sugar reduces insulin spikes. This approach is key for women with PCOS, where insulin resistance directly disrupts ovulation. Swapping white bread, white rice, and pastries for whole grains is one of the most practical changes a woman with irregular cycles can make.
Eggs
Eggs offer choline, high-quality complete protein, Vitamin D, and B12 in a single food. Choline matters most in early pregnancy for brain development, but its role starts before conception. It supports egg quality and the integrity of the early embryo.
Full-Fat Dairy
This one surprises people. There is evidence connecting full-fat dairy products to a lower risk of ovulatory infertility. The exact reason isn't fully understood, but it may relate to the fat-soluble vitamins and hormones present in whole-fat products. Low-fat and skimmed dairy products don't appear to carry the same benefit. Dairy isn't essential. But if you do consume it, full-fat is the better choice when trying to conceive.
Foods to Reduce or Avoid
What you leave off your plate matters as much as what you add.
Processed foods and trans fats: Diets high in processed foods, refined carbohydrates, and trans fats have been consistently associated with poorer fertility outcomes in both men and women. Trans fats are especially harmful, as they disrupt insulin sensitivity and hormone production.
Sugar-sweetened drinks: Regular consumption of sugary drinks is linked to lower fertility rates in women and reduced semen quality in men. This includes fruit juices with added sugar, not just fizzy drinks.
Excess alcohol: Alcohol disrupts estrogen and progesterone levels in women and lowers testosterone and sperm quality in men. There is no established safe level of alcohol intake when trying to conceive.
High-mercury fish: Shark, swordfish, king mackerel, and tilefish should be avoided. High mercury exposure can reduce fertility and cause menstrual irregularities. Stick to low-mercury options like sardines, salmon, and trout.
What About Supplements?
Food always comes before supplements, but there are gaps that diet alone rarely fills.
A prenatal vitamin with folate (or methylfolate), iron, Vitamin D, and omega-3s is a sensible baseline for women actively trying to conceive. For men, zinc and folate together have been studied for sperm DNA integrity. Omega-3 supplements have shown consistent benefit for motility in men with below-optimal semen parameters.
Supplements don't replace a poor diet. But they can meaningfully fill nutritional gaps in an already solid one.
If you want to understand all the factors that affect your chances, our guide on why you might not be getting pregnant even when everything seems normal is worth reading.
Does the Same Diet Work for Men and Women?
Largely yes, the underlying principles are the same. Both need antioxidants, omega-3s, folate, zinc, and Vitamin D. Both benefit from whole foods and are harmed by processed ones.
The difference is in emphasis. Women benefit particularly from iron, folate, and blood sugar stability for ovulatory health. Men benefit particularly from zinc, selenium, Vitamin E, and omega-3s for sperm quality. A fertility-supportive diet for a couple is the same plate, with the same priorities. No separate meal plans needed.
Connecting Diet to Your Pregnancy Testing Journey
Diet affects more than your chances of conception. It also affects ovulation timing and cycle regularity, which determines when a pregnancy test will give you a meaningful result.
If nutritional deficiencies or hormonal imbalances have been disrupting your cycle, improving your diet may help it become more predictable. And a predictable cycle makes it far easier to know the right time to test. You can learn more about common mistakes couples make while trying to conceive.
When you're ready to test, Aphhia Health's early pregnancy test strips are built for early detection that provides reliable results as soon as your body is ready.
Frequently Asked Questions
What foods boost fertility in women?
Dark leafy greens, legumes, fatty fish, berries, whole grains, avocado, eggs, and full-fat dairy all support better ovulatory function and hormonal health in women trying to conceive.
What foods improve sperm quality naturally?
Walnuts, fatty fish, pumpkin seeds, leafy greens, berries, and eggs supply omega-3s, zinc, folate, and antioxidants that directly support sperm count, motility, and morphology.
How long does a diet take to affect fertility?
Egg development takes approximately 90 days. Sperm production takes around 74 days. The food choices you make today will influence the eggs and sperm involved in conception two to three months from now. Starting early matters.
Is the Mediterranean diet good for fertility?
Yes. It is the best-studied dietary pattern for fertility, linked to improved pregnancy rates, better sperm parameters, and healthier ovulation.
Should I take supplements when trying to conceive?
A prenatal vitamin with folate, vitamin D, and iron is a sensible baseline. Omega-3 supplements are particularly beneficial for men with sperm quality concerns. Always discuss supplementation with your doctor or midwife.
Can diet alone improve my chances of getting pregnant?
Diet is one part of a larger picture that includes cycle tracking, timing, stress, sleep, and overall health. It won't override structural fertility issues, but it creates a measurably better biological environment for conception to occur.
Research Sources
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Nutrition Reviews (2023) — Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies (n = 13,157 women, 1,338 men). 🔗 https://academic.oup.com/nutritionreviews/article-abstract/81/7/775/6811792
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PMC / NCBI (2023) — Assessing the influence of preconception diet on female fertility: a systematic scoping review of 36 observational studies. 🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10663051/
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PubMed (2023) — Can Dietary Patterns Impact Fertility Outcomes? A Systematic Review and Meta-Analysis. 🔗 https://pubmed.ncbi.nlm.nih.gov/37299551/
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PMC — Mediterranean Diet and Women's Reproductive Health (2023) — Narrative review of 21 studies. 🔗 https://pmc.ncbi.nlm.nih.gov/articles/PMC10181412/
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Andrology / Wiley (2019) — The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. 🔗 https://onlinelibrary.wiley.com/doi/10.1111/andr.12649
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PMC — Folic Acid and Sperm DNA (2022) — Studying the mechanism of sperm DNA damage caused by folate deficiency. 🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8817123/
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Wiley / Molecular Nutrition & Food Research (2020) — Paternal Folate Status and Sperm Quality, Pregnancy Outcomes, and Epigenetics: A Systematic Review and Meta-Analysis. 🔗 https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.201900696
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Advances in Nutrition (2024) — Nut Consumption and Fertility: a Systematic Review and Meta-Analysis. PMID: 37977328. 🔗 https://pubmed.ncbi.nlm.nih.gov/37977328/
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UCLA Health (2023) — 6 foods that boost fertility. 🔗 https://www.uclahealth.org/news/article/6-foods-boost-fertility
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PFCLA / Pacific Fertility Center (2026) — Fertility Diet Foods That Boost Reproductive Health Naturally. 🔗 https://www.pfcla.com/blog/fertility-diet