February 19, 2023

Fertility-Boosting Foods: How Your Diet Can Affect Your Chances of Conceiving

When it comes to trying to conceive, there’s a lot to think about, from timing sex to tracking ovulation. However, what many people may not know is that what they eat can also have an impact on their fertility. The foods we eat can affect our hormonal balance, the quality of our eggs and sperm, and our overall reproductive health. That’s why it’s important to make sure you’re eating a healthy and balanced diet if you’re trying to conceive.

The Importance of a Healthy Diet for Fertility

A healthy diet is essential for many aspects of our health, including our fertility. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can help support reproductive health. On the other hand, a diet that’s high in saturated fats, processed foods, sugary drinks, and refined carbs could have a negative impact on fertility.

Fertility-Boosting Foods

If you’re looking to boost your fertility, consider incorporating the following foods into your diet.

1. Leafy Greens: Spinach, kale, and other leafy greens are great sources of folate, a B vitamin that’s important for reproductive health.

2. Berries: Berries like strawberries, raspberries, and blueberries are high in antioxidants, which can help protect eggs and sperm from damage.

3. Nuts and Seeds: Nuts and seeds are rich in healthy fats and protein, which are essential for reproductive health. Walnuts, in particular, have been shown to improve semen quality.

4. Whole Grains: Whole grains like oats, brown rice, and quinoa are rich in fiber, which can help regulate hormones and improve fertility.

5. Lean Proteins: Lean proteins like chicken, fish, and tofu are good sources of essential amino acids, which are important for egg and sperm health.

6. Avocado: Avocados are a good source of healthy fats and vitamin E, which can help improve egg and sperm quality.

7. Fatty Fish: Salmon, sardines, and other fatty fish are rich in omega-3 fatty acids, which can improve fertility and sperm quality.

8. Beans and Legumes: Beans and legumes like lentils, chickpeas, and kidney beans are good sources of protein, fiber, and folate, all of which are important for reproductive health.

9. Garlic: Garlic contains antioxidants and can help improve blood flow to the reproductive organs.

10. Full-Fat Dairy: Studies have shown that women who consume full-fat dairy products may have a lower risk of ovulatory infertility.

Foods to Avoid

Just like there are foods that can boost fertility, there are also foods that can hinder it. Consider reducing or eliminating the following from your diet if you’re trying to conceive.

1. Trans Fats: Trans fats are often found in fried foods, processed snacks, and baked goods and have been linked to ovulatory infertility.

2. High-Mercury Fish: Fish that are high in mercury, such as king mackerel and swordfish, can have a negative impact on fertility.

3. Soda: Sugary drinks, like soda, have been linked to reduced fertility in both men and women.

4. Alcohol: Heavy drinking can impact fertility and increase the risk of birth defects. It’s best to limit alcohol consumption or avoid it altogether when trying to conceive.

Supplements to Consider

In addition to a healthy diet, certain supplements can also support fertility. These include:

1. Folic Acid: Folic acid is important for fetal development and can help reduce the risk of birth defects. It’s recommended that women who are trying to conceive take at least 400 micrograms of folic acid daily.

2. Coenzyme Q10: Coenzyme Q10 is an antioxidant that can help improve egg and sperm quality.

3. Vitamin D: Vitamin D deficiency has been linked to infertility, so it’s important to get enough of this nutrient.

4. Omega-3 Fatty Acids: If you don’t eat a lot of fish, consider taking an omega-3 supplement to ensure you’re getting enough of this important nutrient.


When it comes to fertility, a healthy diet is key. By incorporating fertility-boosting foods and supplements and avoiding those that can hinder fertility, you can improve your chances of conceiving. Remember to aim for a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. If you’re having trouble getting pregnant, talk to your healthcare provider about other steps you can take to support your fertility.


Q1. Do I need to eat organic foods to boost my fertility?

There isn’t enough evidence to support that eating organic foods will boost your fertility. However, choosing organic foods can help to reduce your exposure to harmful pesticides and chemicals.

Q2. How much caffeine is safe when trying to conceive?

Moderate caffeine intake is probably safe when trying to conceive. The American College of Obstetricians and Gynecologists suggest that women trying to conceive limit their caffeine intake to 200 mg per day.

Q3. Can certain diets, like vegan or paleo, affect my fertility?

A vegan or paleo diet can be healthy and balanced if it includes a variety of nutrient-dense foods. However, a poorly planned vegan or paleo diet can be low in certain nutrients that are important for fertility.

Q4. Can weight affect my fertility?

Being underweight or overweight can both impact fertility. Women who are underweight may not ovulate regularly, while women who are overweight may have irregular or absent periods, which can make it harder to conceive.

Q5. How long should I wait to get pregnant after stopping birth control?

It’s possible to conceive as soon as within a few days after stopping hormonal birth control, but it may take several months for ovulation to return to normal for some individuals. It’s best to discuss your plans with your healthcare provider to determine a timeline that works for you.

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