Thinking about fertility can feel overwhelming, especially when so many of the standard options are invasive, expensive, or simply out of reach. The encouraging news is that everyday nutrition and lifestyle choices can also play an important role in supporting reproductive health. Simple changes to what you eat, how you move, and how you care for yourself may help create a more supportive environment for healthy reproductive function.

Observational research has found that women with the healthiest overall diet and lifestyle patterns had about a 28% lower reported rate of fertility‑related difficulties than those with less healthy patterns.¹ Although this type of research cannot prove cause and effect, it supports the importance of overall nutrition and lifestyle for reproductive health. A substantial body of evidence indicates that healthy body weight and body composition, regular physical activity, and appropriate nutritional intake are important lifestyle factors that help support normal reproductive function.^{2, 3}

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The Mediterranean Diet and IVF

Research has linked certain dietary patterns with markers of healthy reproductive function in women of childbearing age.⁴ One example is the Mediterranean‑style eating pattern, which emphasizes plentiful fruits and vegetables, nuts and seeds, legumes, whole grains, and healthy fats, along with moderate amounts of poultry, eggs, and dairy foods and limited intakes of red meat.⁵ Other large, long‑term studies in women suggest that dietary patterns higher in trans fats, refined carbohydrates and added sugars, and sugary beverages, as well as those with a higher glycemic load, are associated with less favorable indicators of ovulatory and reproductive health, whereas patterns providing more folate, nonheme iron, higher‑fat dairy foods, and vegetable protein are associated with more favorable indicators of normal reproductive function.^{1, 4, 5} Overall, this body of evidence supports the role of a varied, nutrient‑dense eating pattern in helping to maintain women’s reproductive health as part of an overall healthy lifestyle.

Fertility-friendly foods

Choose unrefined carbohydrates 

Stick to unrefined, high-fiber carbohydrates like whole grains, fruits, and vegetables, while avoiding refined carbs, such as anything made with white flour or sugar. Focus on high fiber foods, which help slow digestion and lead to a more gradual rise in blood sugar, supporting better blood sugar control.⁶ This helps support a healthy pre-pregnancy weight, which is an important part of overall reproductive health for women.⁷

Add more plant-based proteins

Incorporate more whole plant-based proteins into your diet, such as quinoa, beans, lentils, edamame, and hemp seeds. In observational research, dietary patterns higher in plant protein and lower in animal protein were associated with markers related to normal ovulatory and reproductive health in women.⁸

Eat healthy fats

Choose healthy fats like monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs), including nuts, seeds, olives, fatty fish, and avocados. Limit sources of industrial trans fats that may still be present in some processed foods. Observational research has found that higher intakes of trans fats, especially when they replace healthier fats like MUFAs and PUFAs, tend to be associated with less favorable indicators of ovulatory and reproductive health in women, whereas patterns richer in unsaturated fats are associated with more favorable markers of normal reproductive function. even after accounting for factors such as age, BMI, lifestyle, and hormone levels.^{9, 10} More recent research on dietary fat continues to suggest that trans fats are associated with less favorable fertility markers, while unsaturated fats appear more supportive of reproductive health.¹¹

Choosing healthy fats also helps keep you full, which can help avoid overeating and promote a healthy pre-pregnancy weight.

*High in the omega-3 ALA, which needs to be converted into EPA and DHA in the body. **High in omega-3s EPA and DHA

Incorporate more antioxidant-rich foods 

Eat antioxidant-rich foods throughout the day. These foods typically include colorful fruits and vegetables. One easy way to do this is to incorporate greens in at least two meals per day and consume fruits as a healthy carbohydrate for both meals and snacks. 

Nutrients to support fertility

Along with the above, generally healthy foods, which may help support a woman’s fertility, here are some specific nutrients to pay particular attention to.

Folate

Folate plays an important role in supporting healthy ovarian function and menstrual cycle regularity. Observational research in women undergoing fertility evaluation has found that higher folate intake, especially from supplements, is associated with modestly higher antral follicle counts, a marker of ovarian reserve.¹² These findings are consistent with studies linking adequate folate status with healthy ovulation.¹³

Folate is necessary to support healthy neural tube development during gestation.* The neural tube develops into the brain and spinal cord during weeks three to four after conception, which is before most women even know that they’re pregnant.¹⁴ Because most women of reproductive age do not get enough folate through diet alone, it is recommended that women trying to conceive consume at least 400 mcg of folate each day.⁸ Food sources include green leafy vegetables, legumes, beets, citrus fruits, and fortified grains. Folate can also be obtained through supplements to ensure a sufficient daily intake.

Iron (+ vitamin C to increase absorption)

Women need to pay attention to their iron status, as adequate iron is important for healthy red blood cell production and oxygen delivery to reproductive tissues. Iron deficiency anemia is the most common nutrient deficiency in women and can affect their chances of getting pregnant.⁸

Observational research has reported that women with lower blood iron and hemoglobin levels may be more likely to experience changes in normal ovulatory function, suggesting that suboptimal iron status may be associated with aspects of female reproductive health.^{15, 16} While these studies do not provide cause and effect or specific pregnancy success rates, they support the role of maintaining healthy iron levels as part of overall reproductive health.¹⁵ Plant-based iron sources include beans, lentils, spinach, and fortified whole grains. Here’s a tip: Pair these iron-rich foods with vitamin C–rich foods (citrus fruits, peppers, berries) to boost absorption of non‑heme iron—the form found in plants, which is less readily absorbed than the heme iron in animal foods.¹⁷

Selenium 

Selenium is a key player in thyroid hormone function, which helps regulate a woman’s metabolism. Low selenium status has been associated with less favorable pregnancy outcomes in observational research, which is why ensuring adequate amounts when trying to conceive may be important.¹ Adding just one Brazil nut daily can meet the daily recommended amount for this essential nutrient.¹⁸ These nuts are delicious on their own or added to a favorite smoothie!

Vitamin D

Vitamin D plays a critical role in pregnancy, helping to support normal immune function and maternal bone health.¹⁹ Many women of reproductive age have vitamin D levels below the recommended range, which can make it harder for the body to maintain an optimal environment for pregnancy.²⁰ Maintaining vitamin D within the normal range has been shown to support key aspects of maternal health that are important throughout pregnancy, including immune balance and normal calcium metabolism.²¹ In addition, preliminary observational evidence from a secondary analysis of a vitamin D supplementation study suggests that higher maternal vitamin D status during pregnancy is associated with greater placental weight, an indicator of placental development, which in turn was positively associated with neonatal birth weight in this study and has been linked in prior research to both placental efficiency and perinatal outcomes.^{22, 23}

Because vitamin D needs can vary widely, most experts recommend discussing vitamin D testing and supplementation with your healthcare provider. Most doctors agree that vitamin D supplementation is needed to help achieve and maintain healthy blood levels when lifestyle and diet are not sufficient.²⁴ When deciding how much to take, it is important to consider your individual health status, lab values, and your health provider’s guidance.

Omega-3s, especially DHA

Omega-3 fatty acids, particularly DHA, are important building blocks during fetal development.*²⁵ In the early weeks after conception, when many of the baby’s organs are forming, both the placenta and fetus are especially vulnerable to the mother’s nutritional status. Unfortunately, this critical period often occurs before a woman even knows she’s pregnant. Because a mother’s nutrient levels directly influence her baby’s, maintaining adequate omega-3 DHA stores while trying to conceive is a smart and supportive step. Maintaining healthy omega-3 levels during pregnancy is associated with multiple aspects of maternal and infant health, including healthy pregnancy duration, birth outcomes, and early cognitive development.*²⁶

A three-ounce serving of salmon typically provides about 600 mg of DHA, but who has salmon every day? To complicate matters, expert guidelines recommend that women consume only low-mercury fish during pregnancy and limit intake to 2-3 servings (8-12 ounces) per week. Given these considerations, one of the best ways to ensure adequate DHA intake is with a daily DHA supplement made from fish oil (or algae oil for vegetarians). Just be sure your supplement doesn’t smell fishy and discuss with your physician what dose is best for you. To learn more, refer to Why Do I Need DHA During Pregnancy?.

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A healthy diet can impact male fertility too!

Ladies are not alone in the quest for healthy fertility. Men should follow similar healthy lifestyle and eating patterns, since male factors can influence overall reproductive health. Research suggests that healthy dietary patterns are associated with supportive effects on semen parameters. For example, in one study, male partners with lower adherence to a Mediterranean-style diet were about 2.6 times more likely to have lower sperm concentration, motility, and total sperm count than those with higher adherence.²⁷

Preparing for pregnancy does not have to be scary or drain the bank account. Many women (and men) can support their nutritional needs when planning to become pregnant by incorporating specific nutrients into their diets and improving their overall health, so they feel their best when that little one arrives.

For a convenient way to incorporate multiple essential nutrients into your routine, consider Nordic Naturals Prenatal Multivitamin Minis. Each serving delivers a full spectrum of vitamins and minerals in highly absorbable forms to support a healthy pregnancy.*

General Notice & Disclaimer:

This information is for educational purposes only. Always consult your health care provider if you have a known medical condition or are taking medications. The information provided herein is based on a review of current existing research; the presenter and sponsor do not accept responsibility for the accuracy of the information itself or the consequences from the use or misuse of the information.