Fertility Diet: Top Foods to Boost Conception

What you eat has a profound and direct impact on your fertility — and the research to support this has never been stronger. From egg quality and sperm health to hormonal balance and uterine receptivity, nutrition influences virtually every aspect of reproductive function. Whether you've just started trying to conceive or have been on this journey for a while, optimising your fertility diet is one of the most powerful steps you can take.

This evidence-based guide covers the top fertility foods, key nutrients for conception, dietary patterns that improve pregnancy rates, and how Conceive Plus supplements can fill the nutritional gaps that diet alone may not fully address.

The Science Behind Diet and Fertility

The landmark Nurses' Health Study II — which followed over 17,000 women attempting to conceive — provided the most comprehensive evidence linking diet to fertility. Women who followed a "fertility diet" rich in specific nutrients were 66% less likely to experience ovulatory infertility. The elements of this fertility diet included:

• Higher intake of plant protein relative to animal protein
• More monounsaturated fats (olive oil, avocado)
• Whole milk dairy over low-fat dairy
• Lower glycaemic index carbohydrates
• Higher iron intake from plant sources
• Multivitamin use

The Mediterranean diet — which naturally incorporates many of these elements — has been consistently associated with better fertility outcomes in women, better sperm quality in men, and improved IVF outcomes. A 2018 study published in Human Reproduction found that women closely adhering to a Mediterranean diet were 65–68% more likely to achieve clinical pregnancy and live birth in IVF.

Beyond improving conception rates, nutrition during the preconception period directly shapes the nutritional environment in which eggs and sperm develop, and the uterine environment into which an embryo will implant. Investing in your diet now is investing in the health of your future pregnancy.

Top Fertility Foods for Women

These foods are particularly rich in nutrients that directly support female reproductive health:

1. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are nutritional powerhouses for fertility. They provide folate (essential for DNA synthesis and neural tube prevention), iron (supports endometrial health and implantation), magnesium (critical for progesterone production), and antioxidants that protect eggs from oxidative stress. Aim for 2–3 large servings daily. Lightly cooking greens (steaming or sautéing) increases iron absorption.

2. Avocado
Rich in monounsaturated fats, vitamin E, potassium, and folate, avocado is one of the most fertility-supportive foods you can eat. Vitamin E is a potent antioxidant that protects the cell membranes of eggs. Research shows that women with higher monounsaturated fat intake have better IVF outcomes and improved embryo quality.

3. Berries (Blueberries, Raspberries, Strawberries)
Berries are among the highest-antioxidant foods available. Their high anthocyanin content combats oxidative stress — one of the primary causes of diminished egg quality and sperm DNA damage. Studies show that women with higher antioxidant intake have higher ovarian reserve markers. Include a large handful (150–200g) of mixed berries daily.

4. Oily Fish (Salmon, Sardines, Mackerel)
Omega-3 fatty acids from oily fish support follicle development, reduce reproductive system inflammation, and are essential building blocks for foetal brain and nervous system development. Women who eat oily fish twice weekly have higher DHA levels and better-quality cervical mucus. Choose lower-mercury options like salmon, sardines, herring, and mackerel. Limit high-mercury fish (shark, swordfish, king mackerel) completely when TTC.

5. Full-Fat Dairy
The Nurses' Health Study found a paradoxical association between low-fat dairy products and ovulatory infertility, while full-fat dairy was associated with better fertility outcomes. Full-fat yoghurt, whole milk, and cheese provide vitamin D, calcium, and fat-soluble vitamins in a bioavailable form. The fat in dairy helps absorb fat-soluble nutrients and may influence hormonal signalling. Include 1–2 servings of full-fat dairy daily if tolerated.

6. Legumes (Lentils, Chickpeas, Black Beans)
Legumes are fertility superstars: high in plant protein, folate, iron, zinc, and fibre. The fertility diet research found that replacing animal protein with plant protein (like legumes) significantly reduces the risk of ovulatory infertility. Legumes also have a low glycaemic index, supporting stable blood sugar and reducing insulin resistance — particularly important for women with PCOS.

7. Walnuts
Walnuts are the only nut with significant omega-3 content (ALA form) and also provide vitamin E, folate, and antioxidants. A clinical study specifically on walnut consumption found improvements in both sperm quality (in men) and was associated with improvements in overall reproductive outcomes. A small handful (30g) of walnuts daily is an easy addition.

8. Eggs
Eggs provide choline — a nutrient critical for egg quality and foetal neural development that is often insufficient in even otherwise-excellent diets. They also provide vitamin D, B12, zinc, and complete protein. Free-range or pasture-raised eggs have higher omega-3 and vitamin D content. Eat whole eggs (including the yolk) — all the fertility-relevant nutrients are in the yolk.

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Top Fertility Foods for Men

Male fertility is equally responsive to nutrition. The following foods have specific evidence for improving sperm health:

Tomatoes (Cooked)
Tomatoes are the richest dietary source of lycopene, a powerful antioxidant carotenoid. Cooking tomatoes increases lycopene bioavailability by breaking down cell walls. Clinical studies show lycopene supplementation and dietary lycopene improve sperm count, motility, and morphology. Include cooked tomato products (pasta sauce, roasted tomatoes, tomato soup) regularly.

Brazil Nuts
Brazil nuts are the richest food source of selenium — a mineral essential for sperm formation, motility, and the development of the selenoprotein that protects sperm from oxidative damage. Just 1–2 Brazil nuts per day meets the daily selenium requirement. Important: don't eat more than 4–5 per day, as selenium toxicity is possible with excessive intake.

Pumpkin Seeds
Rich in zinc — the mineral most critical for testosterone production, sperm formation, and sperm maturation. Also provide plant-based omega-3s and antioxidants. A 30g serving provides approximately 4.4mg of zinc (40% of the male daily requirement). Add to salads, yoghurt, or eat as a snack.

Oysters
The ultimate zinc food — a single serving of oysters can provide many times the daily zinc requirement. They also provide vitamin B12, selenium, and protein. Regular oyster consumption supports male hormone production and sperm health. If oysters aren't accessible or appealing, zinc supplementation in Conceive Plus Men's Fertility Support provides the equivalent benefit.

Key Nutrients for Conception: What You Need and Why

Beyond specific foods, certain nutrients play particularly critical roles in fertility. Ensuring adequate intake — through diet and supplementation — is fundamental:

• Folate/Methylfolate: Critical from before conception for neural tube development. The synthetic form (folic acid) requires MTHFR enzyme conversion — choose supplements containing methylfolate to ensure bioavailability regardless of MTHFR status.
• Vitamin D: Widespread deficiency in Asia is associated with ovulatory dysfunction, lower AMH, and poorer IVF outcomes. Optimal fertility levels are generally considered to be 40–60 ng/mL (100–150 nmol/L).
• CoQ10: Supports mitochondrial energy production in eggs and sperm. Levels naturally decline with age. Supplementation at 200–400mg daily supports egg quality and sperm motility.
• Iron: Non-haem (plant-based) iron supports ovulation. The fertility diet research identified plant-based iron as protective against ovulatory infertility. Pair iron-rich plant foods with vitamin C to enhance absorption.
• Omega-3 (DHA/EPA): Essential for egg and sperm membrane quality, cervical mucus production, and foetal brain development. Aim for 2+ servings of oily fish weekly or supplement with algae-based DHA if vegetarian/vegan.
• Choline: Often overlooked in fertility discussions, choline is critical for egg quality and is found in eggs, liver, and soy. Many prenatal supplements do not include adequate choline — check the label.
• Zinc: Essential for both male and female fertility — ovulation, corpus luteum function, testosterone production, and sperm formation all depend on zinc.

Foods to Limit or Avoid When Trying to Conceive

Just as certain foods support fertility, others have documented negative effects on reproductive health:

• Processed and ultra-processed foods: High in trans fats, refined sugars, and additives that drive inflammation and oxidative stress — both harmful to egg and sperm quality. Ready meals, fast food, packaged snacks, and processed meats should be minimised.
• Sugar and refined carbohydrates: Drive insulin resistance, disrupt hormonal balance, and contribute to oxidative stress. Limit white bread, white rice, pastries, and added sugars.
• Alcohol: Even moderate alcohol consumption has been associated with reduced fertility in women and impaired sperm quality in men. Eliminating alcohol during the TTC period is the safest approach.
• High-mercury fish: Mercury is toxic to reproductive organs and developing foetuses. Avoid shark, swordfish, king mackerel, and tilefish.
• Caffeine: High caffeine intake (>200mg/day, or roughly 2 cups of coffee) has been associated with increased time to conception and higher miscarriage risk. Moderate caffeine (1 cup of coffee per day) is generally considered acceptable.
• Soy in large quantities: Soy contains phytoestrogens that may interfere with hormonal balance at very high intakes. Moderate soy consumption (1–2 servings daily) is generally fine; extremely high soy intake should be avoided.

Hydration and Cervical Mucus

Adequate hydration is an often-overlooked aspect of the fertility diet. Cervical mucus — which provides the medium in which sperm travel through the cervix and uterus — is primarily water. Dehydration reduces both the quantity and quality of cervical mucus, potentially impairing sperm transport.

Aim for 2–3 litres of water daily when TTC. Herbal teas (particularly red raspberry leaf, which some fertility practitioners recommend for uterine toning) and coconut water can contribute to hydration. Limit diuretic beverages like excessive coffee and alcohol that deplete hydration.

When natural cervical mucus is insufficient — due to dehydration, age, medications (antihistamines are particularly drying), or individual hormonal factors — using Conceive Plus fertility lubricant provides the sperm-supportive environment that cervical mucus should. With its balanced pH, isotonic formula, and calcium-magnesium ionic support, Conceive Plus mimics the environment of fertile cervical mucus and helps sperm reach their destination.

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When Diet Alone Isn't Enough: The Role of Conceive Plus Supplements

Even an excellent, varied diet may leave nutritional gaps when it comes to fertility-specific requirements. This is particularly true for:

• CoQ10 (at therapeutic doses, food alone cannot provide the 200–400mg needed for fertility support)
• Methylfolate (especially important if you have MTHFR gene variants that impair folic acid conversion)
• Vitamin D3 (supplementation is almost always necessary to achieve optimal fertility levels, particularly in less-sunny climates)
• Omega-3 DHA (two servings of oily fish per week are needed, which many people don't achieve)

Conceive Plus Women's Fertility Support and Men's Fertility Support are formulated to complement an excellent diet by filling these specific gaps. With research-based doses of fertility-critical nutrients and a formula developed by reproductive health specialists, Conceive Plus provides the foundation of comprehensive nutritional support for couples trying to conceive.

Frequently Asked Questions: Fertility Diet

How quickly can dietary changes improve fertility?

Eggs take approximately 90 days to develop from primordial follicles to ovulation — meaning the nutritional environment of the next 3 months directly influences the quality of the eggs available for conception. Similarly, sperm take approximately 72–74 days to develop. This means dietary changes made now will significantly influence fertility within the next 3 months.

Is the Mediterranean diet the best diet for fertility?

The Mediterranean diet has the strongest evidence base for fertility among studied dietary patterns. It aligns closely with the "fertility diet" identified in the Nurses' Health Study research. However, individual nutritional needs vary — women with PCOS may benefit from a lower-glycaemic version, and women with specific deficiencies should address these with targeted supplementation alongside dietary improvements.

Can vegetarian or vegan women get enough fertility nutrients from diet alone?

Vegetarian and vegan diets can support good fertility but require careful planning. Key nutrients of concern: vitamin B12 (found only in animal products — supplement essential), omega-3 DHA (algae-based supplement needed), iron (plant-based iron requires optimisation with vitamin C), zinc (phytates in plant foods reduce absorption), and vitamin D. A high-quality prenatal supplement (like Conceive Plus Women's Fertility Support) plus an algae-based DHA supplement is strongly recommended for plant-based TTC women.

Does sugar really affect fertility?

Yes. High sugar intake drives insulin resistance, disrupts the hormonal signalling that governs ovulation, and increases systemic inflammation — all of which negatively impact fertility. The fertility diet research specifically found that high glycaemic index diets were associated with increased ovulatory infertility risk. Reducing refined sugars and switching to whole-food carbohydrates meaningfully supports hormonal health.

How important is pre-pregnancy weight for fertility?

Both underweight (BMI below 18.5) and overweight (BMI above 25) are associated with fertility challenges. Underweight women may experience anovulation due to hypothalamic suppression. Overweight women experience androgen excess, insulin resistance, and disrupted ovulation. A BMI in the normal range (18.5–24.9) is associated with optimal fertility outcomes, though achieving this through sustainable dietary improvement rather than crash dieting is important.

Are there any foods that specifically improve egg quality?

Yes. Foods highest in antioxidants (berries, leafy greens, nuts), omega-3 fatty acids (oily fish, walnuts), and CoQ10-supportive nutrients (meat, fish, legumes) have the most direct evidence for supporting egg quality. CoQ10 supplementation in addition to dietary sources provides the concentration needed to meaningfully impact mitochondrial function in eggs.

Should I take a prenatal vitamin before I'm pregnant?

Absolutely. Prenatal supplements should be started at least 3 months before trying to conceive — ideally 6 months. Folate is particularly important before conception, as neural tube development occurs in the first few weeks of pregnancy before most women know they're pregnant. Conceive Plus Women's Fertility Support provides the preconception nutritional foundation, including methylfolate for the best bioavailability.

Can diet affect cervical mucus quality?

Yes. Adequate hydration is the most direct dietary influence on cervical mucus quantity. Omega-3 fatty acids support the quality and volume of fertile-type mucus. Oestrogen levels — which drive EWCM production — are influenced by body fat levels and dietary fat intake. Women who experience consistently poor cervical mucus quality should optimise hydration and omega-3 intake alongside using Conceive Plus fertility lubricant during the fertile window.