Nutrition and Fertility: What You Should Know

While no diet can guarantee conception, emerging evidence suggests that nutrition plays a meaningful role in reproductive health — for both men and women.

The Fertility Diet: What the Evidence Says

Research points to the Mediterranean-style diet as being most associated with positive fertility outcomes. This pattern emphasises:

• Plenty of vegetables and fruit — particularly leafy greens, berries, and citrus
• Whole grains — brown rice, quinoa, oats
• Legumes — lentils, chickpeas, beans
• Healthy fats — olive oil, avocado, nuts
• Oily fish — salmon, mackerel, sardines
• Moderate dairy
• Minimal processed foods, red meat, and sugar

Key Nutrients for Fertility

Folic Acid Essential before and during early pregnancy to reduce the risk of neural tube defects. Recommended: 400mcg daily (or higher if advised by your doctor).

Vitamin D Deficiency is common in the UK and linked to reduced fertility in both men and women. Get levels tested and supplement if needed.

CoQ10 An antioxidant that may support egg and sperm quality, particularly in those over 35. Some fertility specialists recommend supplementation.

Omega-3 Fatty Acids Found in oily fish and flaxseed, omega-3s support hormonal balance and reduce inflammation.

Iron Low iron can affect ovulation. Plant-based iron sources (spinach, lentils) are better absorbed alongside vitamin C.

Zinc Important for sperm health and testosterone levels in men.

Male Fertility and Nutrition

Nutrition matters equally for male fertility. Key recommendations:

• Increase antioxidant-rich foods (berries, nuts, seeds)
• Reduce alcohol — even moderate intake can affect sperm quality
• Maintain a healthy weight — obesity is linked to reduced sperm quality
• Avoid excessive heat (saunas, hot baths, laptop on lap)

What to Limit or Avoid

• Alcohol — even small amounts may affect fertility
• Caffeine — keep to under 200mg per day (about 1–2 cups of coffee)
• Ultra-processed foods — high in trans fats and refined sugars
• Endocrine disruptors — found in some plastics; use glass or stainless steel where possible

A Note on Weight

Both underweight and overweight can affect hormone balance and fertility. If you have concerns about your weight and fertility, a referral to a specialist dietitian or nutritionist can be helpful.

Supplements: Where to Start

It can be overwhelming knowing what to take. A good starting point:

1. A good quality prenatal multivitamin
2. Folic acid (if not in the multivitamin)
3. Vitamin D
4. Omega-3s

Always discuss supplementation with your GP or fertility specialist before starting.