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Why is what I eat important to my fertility?
Written byNatalie Beastall
Reviewed byDr Anojan Arulananthan
Thinking about having a baby? A fertility diet plan is great for getting you into healthy habits and preparing your body for pregnancy early on
Summary
1Why is a fertility diet plan important?
Having a fertility diet plan is great for many reasons, with some studies highlighting that foods like whole grains…
2What foods should you eat to support fertility?
The foundations of a healthy preconception diet is balance. This isn’t a crash diet, instead it’s about you getting the nutrients you need…
3The best fruits for fertility
All fruits are full of nutrients that make them an important part of a fertility diet plan. However, there are a few superfruits…
There can be a lot to think about when trying to conceive, with one of the biggest being what you’re feeding your body. But what to eat, how much and what to avoid can sometimes feel a bit of a minefield, as recommendations change over the years.
The good news is, there’s plenty you can do to prepare your body for pregnancy or improve your fertility. Let’s take a look at what impact certain foods can have while you’re trying for a baby.
Why is a fertility diet plan important?
Having a fertility diet plan is great for many reasons, with some studies highlighting that foods like whole grains, fruits and vegetables are related to better egg quality and better semen quality1.
Having a generally healthy lifestyle, including a healthy balanced diet, supplementing with vitamins and minerals where needed, will help keep your body’s systems incheck – including your reproductive system1.
When trying for a baby, it’s a good idea to try and reach a healthy body mass index (BMI). A balanced diet and regular exercise should help you maintain this. If you have a high BMI, try not to worry too much or be too hard on yourself as it can be difficult to lose weight, and you need to do it with the right support. But do bear in mind that it can disrupt hormone levels and ovulation2. Having a low BMI can also impact your fertility by causing your periods to become more irregular or stop altogether3.
If you’re struggling to conceive, you should always talk to your doctor in the first instance. You can find helpful advice on the NHS website.
What foods should you eat to support fertility?
The foundations of a healthy preconception diet is balance. This isn’t a crash diet, instead it’s about you getting the nutrients you need to prepare your body for a healthy pregnancy. However, there are a few foods that may support your fertility – so you may want to add a few extra portions of those to your plate.
- Leafy greens – dark leafy greens are a great source of calcium, iron and folate.4 Folate is incredibly important for pregnancy as it helps reduce the risk of certain birth defects. Try to include a good serving of spinach, kale or swiss chard in your daily diet
- Avocados – another great source of folate is avocado.4 Plus, they contain vitamin K, which helps your body absorb nutrients like calcium, promoting good bone health.5 They’re also a great source of healthy fats,4 which our body needs
- Nuts – a rich source of protein and walnuts in particular are great for everyone’s fertility. They’re high in magnesium which can help progesterone production and blood flow to the uterus4. Walnuts6 are also thought to improve the shape and vitality of sperm
- Quinoa – whole grains, like quinoa, are a great source of fibre.4 They’re also packed full of zinc, folate and protein. Plant based proteins are better for you than animal based ones, and can improve your chances of conception and potentially help regulate your cycle4
- Fish – most fish, especially oily fish like salmon, is a great source of omega-3 which is important for foetal brain and eye development.7 But according to the NHS, you shouldn’t eat more than two portions a week.8 If you’re vegetarian or vegan, make sure to include flaxseeds, seaweed, hemp seeds, and kidney beans in your diet9
The best fruits for fertility
All fruits are full of nutrients that make them an important part of a fertility diet plan. However, there are a few superfruits that you should try to eat once a day.
- Citrus fruits are a great source of vitamin C, folate, calcium, and potassium. Try having an orange or a grapefruit to start your morning or as a snack
- Berries, like citrus fruits, are full of vitamin D and folate. Plus they’re full of antioxidants and have anti-inflammatory properties
Can veganism impact my fertility?
It can, but the effect can be positive or negative – it depends how you approach it.
Eating a healthy, plant-based diet can be great for your overall health and in turn, your fertility.4 Eating lots of fruit and vegetables and cutting out processed meats could help you reach a healthy BMI and in turn help with fertility.
However, cutting out any major food group may also lead to a deficiency in vitamins that are crucial for achieving a healthy balanced diet, so make sure to supplement where required. Take a look at what vitamins and nutrients do vegans need.
What foods not to eat while trying to conceive
When trying to conceive you should try and have a healthy balanced diet. A few of the things to avoid though are:
- liver and pate – there’s a small risk of toxoplasmosis, which can cause miscarriage8
- alcohol – there’s no known safe level of alcohol in pregnancy, so given you won’t know you’re pregnant for a couple of weeks, it’s best to avoid alcohol completely8
- certain cheeses – those made from unpasteurised milk like soft goats cheese. Also avoid mould ripened cheeses and blue cheeses
You’ll also find a full list of foods to avoid in pregnancy on the NHS website.
Which supplements should I take to increase fertility?
A well-balanced diet will provide you with nearly everything you need for your pregnancy. You may also benefit from supplements, however, so check out the vitamins you need for fertility. As a minimum, the NHS recommends taking vitamin D and folic acid three months before you get pregnant.
The final say
You know your body better than anyone, so just make sure to eat a variety of foods, supplement folic acid and avoid alcohol and smoking. Once you’re pregnant or think you might be, it’s best to switch to pregnancy-friendly foods. If you’re unsure or concerned about anything, it’s best to speak to a dietician or your healthcare professional.
1. Gaskins AJ, Chavarro JE. Diet and fertility: a review. American journal of obstetrics and gynecology [Internet]. 2018;218(4):379–89. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28844822
2. Silvestris E, de Pergola G, Rosania R, Loverro G. Obesity as disruptor of the female fertility. Reproductive Biology and Endocrinology. 2018 Mar 9;16(1).
3. Zhu L, Zhou B, Zhu X, Cheng F, Pan Y, Zhou Y, et al. Association Between Body Mass Index and Female Infertility in the United States: Data from National Health and Nutrition Examination Survey 2013–2018. International Journal of General Medicine. 2022 Feb;Volume 15:1821–31.
4. Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition [Internet]. 2021 Jun 17;12(6). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634384/
5. Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative medicine (Encinitas, Calif) [Internet]. 2015;14(1):34–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/
6. Robbins WA, Xun L, FitzGerald LZ, Esguerra S, Henning SM, Carpenter CL. Walnuts Improve Semen Quality in Men Consuming a Western-Style Diet: Randomized Control Dietary Intervention Trial1. Biology of Reproduction. 2012 Oct 1;87(4).
7. Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty Acids and Pregnancy. Reviews in Obstetrics and Gynecology [Internet]. 2010;3(4):163–71. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/#:~:text=Omega%2D3%20fatty%20acids%20are
8. NHS. Foods to avoid in pregnancy [Internet]. nhs.uk. 2020. Available from: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
9. 8 Best Vegan Omega-3 Rich Foods [Internet]. EatingWell. Available from: https://www.eatingwell.com/article/291962/8-best-vegan-omega-3-rich-foods/
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