The Right Nutrition for Fertility: What Women Trying to Conceive Need to Know

Fitness Fertility
6 days ago
3 min read

When you're trying to conceive, your body needs more than just rest and reduced stress — it needs the right fuel. Nutrition plays a key role in fertility, and making strategic dietary choices can support hormone balance, improve egg quality, and increase your chances of getting pregnant naturally.

In this article, I’ll break down the most important fertility-boosting nutrients, the foods that contain them, and what the research says about how what you eat impacts your chances of conception.

Why Nutrition Matters for Fertility

Fertility is influenced by a combination of hormones, ovulation health, and reproductive organ function — all of which can be supported through diet. According to the Harvard T.H. Chan School of Public Health, women who followed a “fertility diet” rich in plant protein, full-fat dairy, and low glycaemic foods experienced a 66% lower risk of ovulatory infertility compared to those who didn’t (Chavarro et al., 2007).

“What you eat plays a vital role in your reproductive health. Key nutrients can support ovulation, hormone production, and egg development,” says Dr. Jorge Chavarro, MD, co-author of The Fertility Diet.

Key Nutrients to Support Female Fertility

1. Folate (Vitamin B9)

Folate helps with DNA synthesis and cell division — both vital for fetal development. It's also essential before pregnancy to reduce the risk of neural tube defects.

Top Sources:

Leafy greens (spinach, kale)
Lentils and chickpeas
Avocados
Fortified cereals

2. Omega-3 Fatty Acids

Omega-3s improve egg quality and regulate ovulation. They also reduce inflammation, which can support implantation.

Top Sources:

Salmon
Sardines
Chia seeds
Walnuts

A 2022 review found that higher omega-3 intake was associated with better embryo quality and increased pregnancy rates during IVF (Gaskins et al., 2019).

3. Iron (Especially from Plant Sources)

Low iron levels can disrupt ovulation and lower fertility. Non-heme iron (from plants) seems especially helpful when paired with vitamin C for absorption.

Top Sources:

Beans and lentils
Pumpkin seeds
Spinach
Quinoa

4. Zinc

Zinc supports healthy egg development and hormone regulation. It also plays a role in immune function, which is critical during early pregnancy.

Top Sources:

Chickpeas
Cashews
Whole grains
Eggs

5. Complex Carbohydrates

Refined carbs can cause insulin spikes, which may negatively affect ovulation. In contrast, slow-releasing carbs support blood sugar balance and reproductive hormones.

Top Sources:

Sweet potatoes
Brown rice
Oats
Wholemeal bread

Foods That May Harm Fertility

While the right foods can support conception, others may work against your efforts:

Highly processed foods – often high in trans fats and additives.
Sugary snacks and drinks – spike insulin, which can disrupt hormonal balance.
Low-fat dairy – has been linked to reduced fertility compared to full-fat alternatives.
Excess caffeine and alcohol – associated with delayed conception in multiple studies.

The Mediterranean Diet: A Fertility-Friendly Template

The Mediterranean diet — rich in vegetables, olive oil, whole grains, fish, and legumes — has been shown to improve fertility outcomes. One 2018 study found that women who followed a Mediterranean-style diet were significantly more likely to become pregnant during IVF treatments (Karayiannis et al., 2018).

Actionable Takeaways for Women Trying to Conceive

Here are some easy steps you can start today:

✅ Add a handful of leafy greens to one meal per day – for folate and iron.

✅ Swap white carbs for wholegrain alternatives – like oats or quinoa.

✅ Eat oily fish 2x per week – such as salmon or mackerel.

✅ Snack on nuts, seeds, or boiled eggs – to get zinc and protein.

✅ Switch to full-fat dairy – and ditch low-fat yogurt or skim milk.

✅ Take a high-quality prenatal supplement – including folate, vitamin D, and omega-3s.

✅ Limit processed foods and refined sugar – to maintain hormone balance.

Final Thoughts

Improving your fertility through diet isn’t about perfection — it’s about consistency. Even small, positive changes in what you eat can have a measurable impact on your hormone health and reproductive success.

By focusing on real, whole foods that nourish your body and support your reproductive system, you can boost your chances of conceiving while feeling better in your day-to-day life.

If you're looking for more personalised support, check out my free support group, and receive daily help, support and accountability on all things trying to conceive.

Sources & References

Chavarro, J.E., et al. (2007). "Diet and lifestyle in the prevention of ovulatory disorder infertility." Obstetrics & Gynecology. PMC Article
Gaskins, A.J., et al. (2019). "Marine omega-3 fatty acid intake is positively related to embryo morphology." Human Reproduction. PubMed
Karayiannis, D., et al. (2018). "Adherence to the Mediterranean diet improves IVF outcomes." Human Reproduction. PMC Article