Fertility nutrition

Last updated 30th January 2026 | Next update due January 2029

Most of us are familiar with the saying, ‘You are what you eat,’ but can what you eat affect your fertility? In short, yes. Although no diet can fix medical issues affecting fertility, simple dietary changes can significantly support the reproductive system and boost the chances of conception.

Our diet affects hormonal balance, egg and sperm quality, and overall reproductive health. So fertility nutrition may be an ideal way to support conception for both women and men.

This guide explores the foods that can help improve fertility, increase sperm production, and regulate hormones. 

Why nutrition matters for fertility

Up to one in seven couples in the UK have difficulty conceiving. Many factors can influence fertility, including poor semen quality and irregular ovulation. But the good news is that a balanced diet rich in antioxidants and healthy fats can support menstrual health, ovulation, and sperm quality.

Fertility nutrition focuses on long-term health benefits rather than ‘quick fixes’ or diets before pregnancy. It’s a way to nourish your body with the nutrients needed to create the best conditions for becoming pregnant. In fact, it may help to think of nutrition for fertility as a chance to improve your health, as well as provide the fuel needed to boost your chances of conceiving. 

Eating a varied diet before and during pregnancy should give you most of the vitamins and minerals you need. 

Key nutrients such as folic acid, zinc, vitamin B12, and omega-3 fatty acids are especially important, while excess processed foods and trans fats may hinder reproductive health. Research shows that even modest changes – like achieving a healthy weight or increasing antioxidant intake – can make a significant difference.

Agnieszka Sztuczka, Registered Associate Nutritionist

The 7 best foods to support fertility

The "best" foods for supporting fertility in males and females should include:

  • omega-3s
  • antioxidants
  • essential vitamins and minerals

But what foods contain these valuable fertility-boosting nutrients? To help you get started, the following sections cover seven different foods you can include in your diet to improve your chances of conception.  

Omega-3-rich foods

Omega-3 plays an essential part in reproductive health. It affects sperm quality and motility, as well as supports higher fertility rates in women by improving egg quality, egg maturation, and embryo implantation. 

Two great sources of omega-3 are:

Fatty fish

Eating oily fish, such as salmon, pilchards, sardines, and anchovies, can boost omega-3 levels. An added benefit of these sources of omega-3 is that they also provide other key nutrients, for instance, vitamins A, B, and D, iodine, zinc, iron, and selenium.

Chia seeds

Chia seeds are a plant-based source of omega-3, making them ideal for vegan or vegetarian diets. They also contain calcium, which is crucial for embryo development.

Omega-3 fatty acids, particularly EPA and DHA, are essential for inflammatory, cardiovascular, metabolic, brain, and cognitive health. Although the body can convert plant-based omega-3s (ALA) into EPA and DHA, conversion rates are low, making direct sources, such as oily fish or algae-based supplements, important.

Ruchi Bhuwania Lohia, Registered Longevity Nutritional Therapist

Antioxidants for fertility

Free radicals can damage cells, potentially leading to low sperm motility, abnormal fertilisation, and poor embryo development. Antioxidants are the key to neutralising free radicals and preventing cell damage. Two high-antioxidant foods are:

Berries

Blueberries, blackberries, strawberries, and cherries are excellent sources of antioxidants and are rich in essential vitamins and fibre.

Dark chocolate

Dark chocolate (70% or more cocoa) contains strong antioxidant properties, as well as zinc, which is essential for healthy ovulation.

Vitamins for fertility

Certain vitamins and minerals can support reproductive health in both men and women.

These include:

  • Folate (vitamin B9): Reduces the risk of problems in a baby’s development, such as neural tube defects. It is also needed to create DNA in sperm.
  • Vitamin D: Adequate levels of vitamin D are associated with more positive pregnancy tests in women, and a deficiency may lower sperm count and motility in men. 
  • Zinc and selenium: Needed to support sperm production and motility as well as hormone regulation. 
  • Iron: Iron deficiency can lead to lower-quality sperm, reduced libido, and ovulation issues. 

Three foods that are rich in essential vitamins and minerals are:

Leafy greens

Think of the dark vegetables like spinach, kale, and romaine lettuce, as these are often high in folate and iron. 

Legumes

Legumes, such as beans, lentils, and chickpeas, are an excellent source of folate, with some also being rich in iron and zinc. 

Eggs

Egg yolks provide essential nutrients for reproductive health, including vitamin D, zinc, B vitamins, selenium, and omega-3.

Antioxidants, including vitamins C and E, polyphenols and carotenoids, protect cells from oxidative stress caused by free radicals, while also supporting immune function, reducing inflammation, safeguarding tissues and DNA, and promoting healthy ageing.

Ruchi Bhuwania Lohia, Registered Longevity Nutritional Therapist

Foods to promote sperm production

Fertility nutrition in men can be enhanced by a diet rich in essential nutrients and antioxidants. For instance, foods that can support sperm production include:

  • Spinach: Packed with folate, which is needed to create DNA in sperm.
  • Walnuts: Rich in selenium, omega-3, and folate, which are crucial for sperm production, health, quality, and motility. 
  • Whole grains: Essential for zinc, which is vital for sperm production and motility.
  • White fish: A great source of iodine, as deficiencies have been linked with lower semen concentration.

Foods to regulate hormones

Hormones involved in reproduction, such as oestrogen, progesterone, and testosterone, are strongly influenced by what we eat. So having a steady source of nutritional energy is important for normal menstruation, ovulation, and overall fertility.

To help regulate these hormones naturally, you could try including more of the following in your diet:

  • Whole grains: As mentioned, these contain zinc, which plays a role in hormone balance and ovulation.
  • Avocado: A rich source of monounsaturated fats, which are linked with higher fertility rates in women.
  • Chickpeas: These plant-based proteins could improve female fertility by as much as 50 per cent.

By understanding fertility nutrition and how to include these nutrient-rich foods in your diet, you can prepare your body for pregnancy and enhance your chances of conceiving naturally.


FAQs about fertility-boosting foods

Are there any fruits that increase fertility? 

Yes, there are some fruits that are believed to support fertility. Citrus fruits and berries tend to be rich in antioxidants, vitamin C, and folate, all of which help to boost fertility.

What type of supplements to increase fertility should I take?

Getting the amount of folate recommended for pregnancy from a healthy diet alone can be difficult. For this reason, the NHS advises taking folic acid every day. It helps your baby develop healthily and can reduce the risk of developmental issues such as spina bifida or neural tube defects.

Additionally, vitamin D can become low during the autumn and winter months due to a lack of sunshine. Therefore, a vitamin D supplement may be suggested due to its importance in fertility nutrition.

When considering taking supplements for fertility, always consult a professional to make sure they are suitable for your circumstances. 

Are there any fertility herbs to get pregnant?

While many herbs have been used in traditional methods to boost fertility, currently, no evidence suggests that fertility herbs effectively support conception. If you’re considering supplementing with herbs, it’s important to talk to your healthcare provider for advice, as some may be unsafe to take during pregnancy. 


Where to find a fertility nutritionist or therapist

Trying to conceive without success can be highly upsetting. But support is at hand. 

If you are planning to conceive or are currently struggling to become pregnant, consulting with a registered nutritionist or dietitian can provide you with personalised guidance. They can look at your current diet, identify any potential nutritional gaps, and help you make sustainable changes. 

Here at Nutritionist Resource, we understand the value of knowing your nutrition professional is qualified, which is why we have a thorough approvals policy in place – in order to be listed, individuals must provide either a relevant qualification and insurance cover or proof of membership with a professional body.


Final thoughts on fertility nutrition

Fertility nutrition provides the right fuel to support hormone function and reproduction. Whether you choose to add omega-3-rich foods, include a rainbow of fruits and vegetables, or focus on healthy meals, these steps can make a big difference to your reproductive health over time. 

Every pregnancy journey is unique, but by supplying your body with essential nutrients, you’re providing yourself with the best foundation for improved fertility. 

A qualified nutrition professional can offer tailored advice to identify and correct any nutritional gaps, guide lifestyle adjustments, and create realistic, sustainable plans to support fertility. With expert support, individuals and couples can feel empowered, informed, and more confident on their journey toward parenthood.

Agnieszka Sztuczka, Registered Associate Nutritionist

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