• Alyssa Fontaine, RD
• Jul 07, 2025

What is the Best Fertility Diet?

If you are trying to get pregnant, or planning to, you might be wondering:  Does what I eat affect my fertility? The short answer is yes! Research shows that specific eating patterns can be key in supporting hormone balance, ovulation, and reproductive health.

Let’s explore what science says and how it can be applied to everyday life.

Aim for a Balanced Diet

Eating to support conception doesn’t have to be complicated: a simple, balanced approach to food can go a long way. But what does it look like?

Carbohydrates

The type of carbohydrates you eat can impact ovulation and hormone balance.

• Focus on low glycemic index foods: oats, lentils, whole grains, sweet potatoes, and beans. 
• Limit high glycemic index foods: white bread, pastry, and sugary cereals.

Fats

A diet rich in trans and saturated fats can compromise fertility. Reduce your intake of processed foods like baked goods, fried foods, red meat, and high-fat dairy. 

On the other hand, incorporating healthy fats, including Omega-3 sources, can support hormone production and reduce inflammation.

• Olive oil (in cooking)
• Avocados (sliced in salads or mashed on toast)
• Nuts and seeds (handful as a snack)
• Chia seeds (in smoothies)
• Oily fish like salmon and trout

Proteins

Eating more plant proteins (beans, tofu, lentils, edamame) is linked to better reproductive outcomes. However, a high intake of animal products, especially red and processed meats, could increase infertility risk. 

Try swapping meat for plant-based proteins a few times a week. For example, use lentils in your pasta sauce or tofu in stir-fries!

Weight and Fertility

Weight can have a considerable impact on fertility. Too much or too little body fat may disrupt ovulation-related hormones, like estrogens. Consulting a dietitian to help maintain or progress towards a healthy weight can be beneficial.

Key Nutrients to Focus On

Folic Acid

Folic acid is essential in the early stages of fetal development for the normal growth of the baby’s spine, brain, and skull. A supplement of 400 to 600 mcg per day is recommended, starting at least 3 months before conception and continuing throughout pregnancy.

Vitamin D

Vitamin D can help regulate reproductive hormones. In North America, especially during wintertime, most people don’t get enough vitamin D, which is primarily obtained from sun exposure. It can be safe to take a supplement of 600 to 1000 IU of vitamin D.

Iron

Iron helps carry oxygen to the cells in your body and supports ovulation. Iron needs are also increased during pregnancy. To get more information about iron sources and ways to increase your intake, check this article!

Vitamin B12

Vitamin B12 supports ovulation and works with folic acid to support fertility. It’s mainly found in animal-source food or fortified foods:

• Meat
• Fish (salmon and tuna)
• Seafood (clams, oysters)
• Dairy products (cheese, milk, yogurt)
• Eggs
• Fortified foods: plant milks, meat substitutes, cereals and nutritional yeast

Vegetarians and plant-based eaters should supplement with vitamin B12.

We do recommend getting a blood test to identify any deficiency. If you’re uncertain if your diet is lacking important nutrients for conception, you should seek the help of a dietitian.

What about Caffeine and Alcohol?

Research indicates that high caffeine consumption may negatively impact reproductive function. However, consuming less than 300 mg per day is considered safe and unlikely to impact the capacity to get pregnant.

Regarding alcohol, there is evidence showing that it can reduce the chances of conceiving and increase the risk of developing menstrual disorders, especially in cases of excessive consumption. It’s recommended to keep alcohol consumption as low as possible when trying to conceive.

Male Fertility

We often focus on women’s fertility, but male factors play a role in nearly half of the infertility cases.

Diet can influence sperm health. Following a balanced eating pattern, as described in the article earlier, can support better sperm quality. 

The Mediterranean diet offers good guidelines; it’s rich in fruits, vegetables, whole grains, fish and healthy fats. In contrast, diets high in processed meat, sugary foods, saturated fats, refined grains, and excessive alcohol and caffeine consumption may negatively affect male fertility.

Don’t hesitate to consult a dietitian to review your diet and maximize the chances of conception!