Best food for fertility: What to eat when TTC

While there’s no magic ‘fertility superfood’ that guarantees conception, what you eat can help support you in this journey and bring control back at a time when everything else may feel out of your control. We know that a “fertility diet pattern” may reduce risk of ovulatory infertility by 66% (Chavarro et al.,). Certain foods can support hormones, egg and sperm quality, and your overall health when trying to conceive. 

In this blog, we’ll explore some of the best foods for fertility, covering key nutrients (for both women and men), and offering practical tips to make your fertility diet simple and sustainable. 

Why a fertility diet matters

Making thoughtful food choices can support your body’s natural fertility and create the healthiest possible environment for conception.  

Research consistently demonstrates that Mediterranean-style diets – rich in vegetables, whole grains, legumes, fish, and healthy fats – have been linked to improved fertility in both women and men. On the other hand, other studies demonstrate diets high in saturated fats and processed foods, and low in essential nutrients like vitamin C and D, zinc, iron, and folate (including folic acid), may lead to lower fertility rates and increase the risk of neural tube defects in babies. 

Food for fertility: Key nutrients and what to eat

Understanding which nutrients support fertility and where to find them, can help you make informed choices in the foods you eat. 

Folate-rich foods

Folate is essential for both egg and sperm development, playing a crucial role in DNA synthesis and cell division. Studies have highlighted how this nutrient is particularly important if you’re undergoing IVF, though it benefits all couples trying to conceive (TTC). It also supports progesterone levels and promotes healthy ovulation (Gaskins et al., a) 

Examples of folate-rich foods:

• Leafy greens (spinach, kale) 
• Broccoli 
• Beans & lentils 
• Fortified breads and cereals, nutritional yeast 
• Citrus fruits 
• Berries (blackberries, blueberries, strawberries, raspberries) 

Aim to have 2 portions of green vegetables a day in addition to other folate rich foods, to help meet the 200mcg daily recommendation.  

Antioxidant-rich foods

Foods high in antioxidants help protect eggs and sperm from oxidative  stress – damage caused by free radicals which can affect fertility. Free radicals are harmful molecules made in the body and from the environment. Oxidative stress happens when too many of these build up and start damaging cells, including eggs and sperm, which can affect fertility. Antioxidant-rich diets support better reproductive outcomes for both males and females. Eating a rainbow of colours is encouraged, with darker and deeper coloured vegetables and fruits often containing higher amounts of antioxidants. 

Examples of foods with high levels of antioxidants: 

• Berries  
• Extra virgin olive oil 
• Tomatoes 
• Dark green leafy greens (kale, spinach, rocket, swiss chard) 
• Colourful vegetables (peppers, carrots,red cabbage) 
• Nuts & seeds  

Healthy fats and omega-3s

Healthy fats play a vital role in hormone production, support healthy cervical mucus, and improve sperm membrane quality. Studies have also shown a positive association between omega-3 intake and the chances of conceiving in women. 

Examples of foods with healthy fats and omega-3s: 

• Oily fish (think SMASH – salmon, anchovies, sardines, mackerel, herring, and trout) 
• Walnuts 
• Chia seeds, hemp seeds & flaxseeds 
• Avocado 
• Extra virgin olive oil 

Protein and complex carbs 

Quality protein and complex carbohydrates help stabilise blood sugar levels and may support modest improvements in androgen levels (reference). This combination is particularly beneficial for women with PCOS, as it can help manage insulin resistance – a key factor in fertility.  

Examples of complex carbs and protein-rich foods:  

• Eggs 
• Greek yogurt 
• Beans & lentils  
• Chickpeas 
• Tofu 
• Wholegrain bread 
• Oats 
• Brown rice 

Minerals

Several minerals play specific roles in reproductive health:

• Zinc: Essential for sperm production and egg development. Found in beef, lamb, pumpkin seeds, lentils, and quinoa. 
• Selenium: Supports antioxidant function and sperm motility. Brazil nuts are an excellent source, along with salmon, eggs, and poultry. 
• Iron, vitamin D, and iodine: Support ovulation, hormones, and thyroid function. Found in oily fish, eggs, dairy (or fortified dairy alternatives), and leafy greens. 

Best food for fertility when TTC (for her and for him) 

While there are some gender-specific considerations, there’s wonderful overlap in fertility nutrition. Couples can largely eat the same fertility-supporting foods together, making meal planning much simpler. 

Best food for female fertility

Focus on foods that promote egg quality, progesterone, and a healthy uterine environment:

• Berries: High in vitamin C and antioxidants that protect egg quality and support immune function. Vitamin C also helps iron absorption, which many women are often low in. 
• Oily fish (aim for 2 portions a week): Omega-3s support calming inflammation and improve blood flow to reproductive organs.  
• Eggs (including yolks): Rich in choline, vitamin D, and B vitamins – all crucial for egg development and early pregnancy. 
• Full-fat or Greek yogurt and dairy ): Provides protein, calcium, iodine, and vitamin D, all beneficial for fertility. If you cannot have dairy, make sure plant alternatives you choose are fortified with iodine and calcium. Soy milk it the closest match to dairy.  
• Nuts and seeds: Especially Brazil nuts (selenium), walnuts (omega-3s), and pumpkin seeds (zinc and vitamin E).  
• Wholegrains: Higher levels of wholegrains in the diet have shown beneficial effect in endometrial thickness (which supports implantation), in women undergoing IVF (Gaskins et al., b). Think wholegrain bread, rice, quinoa, oats, and even popcorn! 

Best food for male fertility 

Focus on foods for male fertility that promote sperm count, motility, and DNA integrity:

• Colourful fruits and vegetables: Especially berries, citrus fruits, peppers, leafy greens, and tomatoes. Tomatoes contain lycopene – lower levels of which are found in infertile men (Gupta et al.,), and higher amounts have shown beneficial effect in certain sperm parameters (Nouri et al.,). Vitamin C, folate, and antioxidants are all linked with better sperm parameters.  
• Nuts and seeds: Walnuts, almonds, sunflower seeds, and pumpkin seeds provide omega-3s, vitamin E, zinc, and selenium – all essential for sperm health.  
• Wholegrains and legumes: Oats, brown rice, wholemeal bread, beans, and lentils support metabolic health, which can positively influence sperm quality.  

How to make a balanced fertility diet plate

Visualising what a fertility-friendly plate looks like can make meal planning much easier. Here’s a simple framework:  

• Half your plate: Colourful vegetables and leafy greens – the more variety in colour, the better the range of nutrients. 
• A quarter of your plate: Lean protein such as fish, eggs, beans, legumes, soy, or lean meat. 
• A quarter of your plate: Complex carbohydrates like oats, brown rice, quinoa, or wholemeal bread.  
• Plus healthy fats: Add avocado, drizzle extra virgin olive oil, or sprinkle nuts and seeds over your meal. Fats are important, and help you absorb the vitamins in your food.  

This balanced approach ensures you’re getting a wide range of fertility-supporting nutrients at every meal without overthinking it.  

TTC fertility food: Tips and swaps 

Making fertility-friendly eating part of your everyday life doesn’t have to be complicated or expensive. Here are some practical ideas to get you started. 

Simple meal and snack ideas: 

• Greek yogurt topped with mixed berries and crushed walnuts 
• Salmon, quinoa, tomatoes, and spinach bowl drizzled with extra virgin olive oil 
• Scrambled eggs or tofu with avocado on wholegrain toast topped with seeds 
• Lentil soup with a side of leafy greens 
• Overnight oats with chia seeds and sliced banana, sprinkle with cinnamon 

Budget and accessibility tips: 

• Frozen berries and vegetables are just as nutritious fresh and often more affordable  
• Tinned fish (salmon, sardines, mackerel) is budget-friendly and rich in omega-3s. Look for ones that are lower in salt, often those found tinned in water. 
• Supermarket own-brand nuts and seeds offer the same benefits as premium brands 
• Buy whole grains like brown rice and oats in bulk 

Gentle swaps: 

• Swap ultra-processed snacks for a handful of nuts or pieces of fruit 
• Choose wholegrain versions of bread, pasta, and rice when possible 
• Cook more meals from scratch when you have time – even simple dishes made with whole ingredients support fertility better than highly processed convenience foods 

Wrapping up

Eating for fertility doesn’t mean following a restrictive or complicated diet. Choosing whole, nutrient-dense foods where you can will support your body’s natural reproductive function. 

Diet is also just one piece of the fertility puzzle. If you’ve been trying to conceive for 12 months (or 6 months if you’re over 35), or if anything doesn’t feel right, it’s worth speaking with your doctor about next steps. 

Targeted fertility supplements like Impryl can work alongside a balanced, fertility-focused diet to provide the specific micronutrients your body needs for optimal egg and sperm quality, bridging any nutritional gaps.  

Fertility Foods: Frequently Asked Questions

What foods should I avoid for fertility? 

While there’s no need to be overly restrictive, it’s worth limiting highly processed foods, trans fats, excessive sugar, and foods high in mercury (like shark, swordfish, and king mackerel). Moderate your caffeine and alcohol intake, and focus on adding nutritious foods rather than obsessing over what to eliminate. 

Which fruit is best for fertility? 

Berries (blackberries, blueberries, strawberries, raspberries) are excellent choices due to their high antioxidant content. Citrus fruits provide vitamin C and folate, while avocados offer healthy fats. The best approach is to eat a variety of colourful fruits to get a range of nutrients. 

Can bananas boost fertility? 

Bananas are a good source of vitamin B6, which supports progesterone, and potassium. While they’re not a magic fertility food, they’re a nutritious choice as part of a balanced diet. The key is variety rather than relying on any single food. 

What to drink to get fertile? 

Stay well-hydrated with water as your primary drink. Some people enjoy herbal teas, though check which are pregnancy-safe. Limit sugary drinks and excessive caffeine. There’s no special ‘fertility drink,’ but proper hydration supports all bodily functions, including reproduction (cervical mucus in particular!). 

Do I need to cut caffeine and sugar completely? 

Not necessarily. Moderation is key. Most experts suggest limiting caffeine to around 200mg daily (about 2 cups of coffee), as higher intake has been linked with reduced fertility. Similarly, while you don’t need to eliminate sugar, reducing added sugars and choosing whole food sources of carbohydrates supports better blood sugar balance and hormone health. 

What about dairy-free, gluten-free, keto, etc.? 

If you have genuine intolerances or medical reasons for following these diets, you can absolutely support fertility while following them – just ensure you’re getting key nutrients from other sources. However, there’s no evidence that restrictive diets improve fertility in people without specific health conditions. The Mediterranean-style approach, which is flexible and includes a wide variety of foods, has the strongest evidence for supporting fertility. 

References 

British Dietetic Association. (n.d.). A clinical update on diet and fertility. https://www.bda.uk.com/resource/a-clinical-update-on-diet-and-fertility.html 

Chavarro, J. E., et al. (2019). Dietary fat intake and semen quality. Fertility and Sterility, 112(5), 942–951. https://www.fertstert.org/article/S0015-0282(19)30810-6/fulltext 

Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007 Nov;110(5):1050-8. doi: 10.1097/01.AOG.0000287293.25465.e1. PMID: 17978119. 

Focus on Reproduction. (n.d.). Fatty diets may be associated with reduced semen quality. https://www.focusonreproduction.eu/press-releases/fatty-diets-may-be-associated-with-reduced-semen-quality/ 

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