10 Top Fertility Foods To Help Support Conception
If you’re trying to conceive, the road to pregnancy can be exciting, scary, confusing, and sometimes overwhelming. Fertility can be influenced by a whole host of factors, including medical conditions, lifestyle habits, environmental toxins, and more. Infertility affects millions of couples worldwide—impacting both women and men—and while there’s no single solution that guarantees conception, we do have a growing body of research, evolving technologies, and supportive strategies that can help.
Nutrition is one of those strategies. And the good news? It’s one you can start exploring today.
As a registered dietitian, mom of three, and expert in pediatric and maternal nutrition, I’ve had the privilege of working closely with hundreds of families as they prepare their bodies for conception, pregnancy, and life with a newborn. I’ve witnessed time and time again how taking a personalized approach to fueling your body with delicious, nutrient-rich foods can help support overall well-being, reproductive health, and a growing baby.
Let’s dive into some of the key foods and nutrients that may help support your fertility journey, wherever you may be on that path.
Essential Fertility Superfoods
Fruits and Vegetables for Fertility
Fruits and vegetables are rich in vitamins and minerals that are important during every stage of life. On top of this, they are an excellent source of fiber, which helps regulate digestion and alleviate constipation.
You may not be surprised to hear that fruits and vegetables are key to a balanced diet; they can help reduce the risk of chronic diseases, support heart health, and lower overall mortality. Based on the 2020-2025 Dietary Guidelines for Americans, adults should aim to eat at least 2 cups of fruits and 2.5 cups of vegetables daily. So what does that actually look like in practice? One cup of fruit could be a banana, an apple, or a large orange. For vegetables, this might look like a bell pepper, an avocado, or a large tomato.
The benefits of fruits and vegetables carry over into reproductive health, as diets high in produce may promote fertility in both women and men. Higher intake of fruits and veggies has also been positively associated with fertility and the probability of pregnancy among women undergoing IVF. Whether you choose fresh or frozen, eating a variety of fruits and vegetables may help you feel your best while supporting your plans for conception.
How about organic? At this time, the research is not strong enough to recommend only eating organic foods over conventional produce. If organic produce fits your budget and is important to you, that’s great! Choosing organic versions of the most pesticide-prone foods can help lower pesticide exposure. But if it doesn’t fit your budget, or if you choose not to go all-in on organic, that’s ok too. Eating conventionally grown fruits and vegetables is still a safe, nourishing choice. If you have concerns about pesticides, washing, peeling, and cooking produce can further reduce pesticide residues.
Ultimately, the goal is to eat more plants in a way that works for you. Including more fruits and veggies in your day-to-day, if you aren’t already, is just one way to care for yourself, your well-being, and your fertility journey. As you read on, we’ll go through some powerhouse produce rich in nutrients and antioxidants, along with delicious recipes to try.
Nuts and Seeds for Fertility
Nuts and seeds may be tiny, but they are packed with polyunsaturated fats, omega-3s, fiber, and antioxidants. For men following a Western diet, daily consumption of nuts has been linked with improved semen quality. A large handful (about 2 servings per day) is a great target.
For women, the research is less clear, but omega-3 rich foods in general have been associated with improved likelihood of conception and fertility. And since nuts and seeds contribute to hormonal balance, anti-inflammatory pathways, and stable blood sugar, they’re an easy and nutritious addition for all.
Excellent options include walnuts, flax seeds, and chia seeds. Try sprinkling them on oatmeal, salads, yogurt bowls, or blending them into smoothies.
Fish High in Omega-3 for Fertility
Seafood and fish are great sources of lean protein and micronutrients, including zinc, choline, iodine, and iron. Not only that, fish is also high in omega-3 fatty acids, specifically DHA. Omega-3s are essential to our health and support the brain, eyes, heart, and central nervous system.
Omega-3-rich seafood is well-studied in fertility, pregnancy, and childhood nutrition. The 2020-2025 Dietary Guidelines for Americans recommend eating 8–12 oz of low-mercury seafood per week for women who are pregnant or trying to conceive.
You may have concerns related to fish consumption and exposure to mercury. Mercury, a neurotoxin, is typically found in larger, predatory fish such as marlin, shark, and swordfish. High levels of mercury may have adverse effects on health, and as a result, you may have heard that pregnant women should avoid fish altogether.
However, seafood consumption has been found to positively influence rates of both fertility and pregnancy. Another study found that couples with a high consumption of seafood tend to have shorter times to pregnancy, higher reproductive capacity, and—for men—better semen quality. Fish intake is also tied to supporting the growth of your baby during pregnancy and promoting visual and cognitive development in infants.
To maximize the nutrition benefits of seafood while minimizing mercury exposure, choose fatty fish that are naturally high in omega-3s and low in mercury, such as:
Salmon
Shrimp
Anchovies
Sardines
Steelhead trout
Arctic char
If you’re looking for recipe inspiration, keep scrolling—some delicious options are below!
Vitamins for Fertility
Importance of Folate
Folate is a B vitamin that plays a crucial role in a healthy pregnancy – sufficient levels in women reduce the risk of neural tube defects and congenital heart defects early on.
Even before pregnancy, folate may positively influence fertility and reproductive health. Adequate levels are important for egg quality, maturation, and fertilization. Studies have found that folate is especially beneficial for women undergoing IVF, and it is associated with higher chances of becoming pregnant. For men, folate may promote sperm health.
Folate can be incorporated into a healthful diet. It is naturally found in a variety of foods:
Dark leafy greens
Broccoli
Avocado
Peanuts
Legumes
Orange juice
Fortified grains
Should I be taking a folic acid supplement? Even with a folate-rich diet, insufficiency is still a possibility.
The American Society for Reproductive Medicine recommends that women who are of reproductive age or are trying to conceive take at least 400 mcg of folic acid daily through diet and supplements. There are many different prenatal vitamins on the market that are encouraged before and during pregnancy to optimize your nutritional status as you prepare for conception.
Be sure to discuss your specific needs with your health team to find the right fit for you.
Vitamin D and Its Role in Fertility
Vitamin D has powerful anti-inflammatory and hormonal regulation properties, and it may play a significant role in reproductive function.
Some studies suggest that vitamin D supplementation may support improved reproductive outcomes, particularly among individuals who are deficient.
Low vitamin D levels have also been linked to conditions such as endometriosis, which can lead to infertility. Research is ongoing, but maintaining adequate levels is an important part of overall health—fertility included.
Vitamin D is present in a select number of foods, such as:
Eggs
Mushrooms
Fortified milk
Fortified orange juice
Fortified cereals
Since many people struggle to meet the recommended 600 IU/day, supplementation is often beneficial. Talk to your doctor or registered dietitian about your vitamin D levels and the potential need for a supplement.
Antioxidants for Fertility
Every day, our bodies are exposed to environmental stressors—pollution, UV rays, and toxins—that often pose a threat to our health. These exposures may generate free radicals in our bodies that can damage healthy cells, including reproductive cells.
This is where antioxidants come in. They work like protective shields, and fortunately for us, they are abundant in many of our foods, especially fruits and vegetables. Antioxidants are commonly high in additional nutrients such as vitamin C, vitamin E, and vitamin A.
Antioxidant-rich foods include:
Berries
Broccoli
Sweet peppers
Whole grains
Fortified cereals
Nuts and seeds
Vegetable oils
Spinach
Carrots
Squash
Research shows antioxidants can help reduce oxidative stress and improve egg quality—both important for conception and pregnancy. Try mixing a few antioxidant-rich foods into meals and snacks each day for a nutrient-dense fertility boost.
Foods for Hormone Balance
Whole Grains
Whole grains are a nutrient-dense food rich in fiber, vitamins, minerals, antioxidants, and plant-based compounds that can support hormone health.
Research on women undergoing IVF suggests that higher whole-grain intake is associated with hormone balance and positive fertility outcomes. More specifically, it is linked with improved endometrial thickness, implantation rates, and live births. One reason: whole grains contain lignans—natural phytoestrogens that may help support estrogen balance.
Based on the 2020-2025 Dietary Guidelines for Americans, aim to make at least half your daily grains whole grains. Excellent sources of whole grains include:
Oats
Whole wheat bread
Brown rice
Popcorn
Buckwheat
Quinoa
About 3 oz of whole grains per day is a great starting point!
Dairy Products and Fertility
Dairy shows up in so many everyday favorites—milk in your morning coffee, a cup of yogurt, a sprinkle of cheese—and it often comes up in conversations about fertility. Some fertility diets encourage consuming full-fat dairy products over low-fat options to offer benefits for those trying to conceive.
One study found an association between low-fat dairy intake and higher rates of infertility, while high-fat dairy was linked with a lower risk. Because full-fat dairy contains more naturally occurring estrogen, it may help support insulin sensitivity and promote ovulation—especially for women with PCOS.
Plant-Based Fertility Diet
Incorporating Plant Proteins
If you’re trying to conceive, the type of protein on your plate matters. Research shows that plant proteins are linked with better fertility outcomes, while higher intakes of animal proteins may increase the risk of ovulatory infertility.
When eaten as part of a Mediterranean-style diet – with antioxidants, fiber, and healthy fats – plant proteins may promote fertility and pregnancy. One possible reason: plant proteins tend to produce a lower insulin response, which may support fertility efforts.
And this isn’t just true for women. Plant proteins may support male fertility as well.
A quick note on soy. Soy foods—like tofu, tempeh, edamame, and soy milk—often raise questions and concerns about reproductive health. However, our current understanding of soy suggests that it doesn’t harm fertility. In fact, soy may even benefit women using assisted reproductive technologies. As for men, a review of current studies has found that soy does not affect male reproductive hormones or sperm. The verdict? If you enjoy soy foods, it’s a tasty protein option to keep in your meal rotation!
There’s no pressure or need to go fully plant-based. Just adding more plant proteins to your weekly meals can be a small, realistic step toward supporting fertility.
10 Top Fertility Foods
While no single food can guarantee conception, certain nutrient-rich choices can help support your overall health – and may give your fertility a gentle boost. Think of these foods as part of a larger pattern that nourishes your body and creates a supportive environment for pregnancy.
Here are ten options to consider, along with fertility-boosting snacks and quick recipes:
Spinach – Rich in folate, antioxidants, and iron, which may have some benefits in women with iron deficiency. Some of my go-to recipes are this spinach and cheese frittata (with dill!) and plant-based almond gnocchi salad with spinach and mushrooms.
Salmon – A lean, omega-3–rich protein. Try out these delicious salmon and shrimp sliders.
Walnuts – A plant-based source of omega-3s and protein. Grab a handful to eat on the go, add to salads, or get creative by making walnut-crusted butternut French toast.
Chia Seeds – Packed with omega-3s, fiber, and nutrients like calcium, magnesium, and phosphorus.
Yogurt – Probiotic-rich and a great source of calcium; may be beneficial during pregnancy. You can keep things sweet and add fruit, nut butters, and granola, or you can switch things up and go the savory route with this easy cucumber yogurt soup.
Blueberries – Loaded with antioxidants, and one of my favorite fruits! Great to enjoy when they are in season, from spring to fall. They are also delicious frozen and can easily be added to smoothies, muffins, or on their own as a snack!
Oats – A whole grain high in fiber that offers cardioprotective benefits and improved insulin response, which may support reproductive health.
Avocado – A monounsaturated fat full of fiber and antioxidants. Looking for a sweet treat? If you’re a chocolate-lover like me, this creamy avocado banana chocolate pudding will hit the spot.
Lentils – A plant-based protein with folate and fiber. Lentils have anti-inflammatory and antioxidant properties. Even more, they are associated with neuroprotective benefits to support brain health.
Beans – Another type of plant protein, opportunities seem endless with beans. Black beans, garbanzo, cannellini, and navy, are just a few varieties. They help reduce inflammation and are full of folate, fiber, magnesium, iron, and B vitamins.
Fertility nutrition isn’t about perfection; it’s about caring for yourself. Choose foods that nourish you, feel good in your body, and bring you joy. And above all, be kind to yourself along the way.
Do Any Foods Lower Fertility?
Certain dietary patterns may hinder pregnancy attempts. Western-style diets, for example, are high in trans fats, saturated fats, red and processed meats, alcohol, added sugars, and sugar-sweetened beverages. It is often paired with low intake of fruits, vegetables, and fiber. This eating pattern may increase insulin resistance and diabetes, which may contribute to oxidative stress and negatively influence fertility in men and women.
Additionally, high levels of caffeine intake in women – classified by drinking more than 500mg of caffeine, or about 5 cups of coffee per day – may negatively affect fertility. So….do you have to ditch your coffee and tea altogether? No! Just be mindful of your caffeine intake. Moderate caffeine consumption before conception and during pregnancy has not been shown to lower fertility outcomes.
Key Takeaways
Whether you’re just beginning your fertility journey or are already deep in it, you’re not alone. A caring team—physicians, nurses, dietitians, and mental health professionals—can help support and guide you through each step.
For more information on reproductive health, both the American College of Obstetricians and Gynecologists and the American Society for Reproductive Medicine are reputable sources for reliable insights and guidance.
And if you’re looking for personalized nutrition support, I’m here to help. Schedule a one-on-one consultation, and we’ll work together to meet your unique nutritional needs as you navigate conception and beyond.
Thanks for reading, and thanks to my dietetic intern, Lianna Scherer, for her contributions to this blog post!