Fertility Diet and Nutrition
Did you know that what you eat can play an important role in your fertility. Nutrition affects hormones and ovulation as well as and egg and sperm quality. A poor diet can disrupt these processes and negatively affect a person’s ability to conceive. If you’re trying to conceive a balanced, nutrient rich diet and some simple lifestyle changes can make a difference.
Why Nutrition Matters for Fertility
Catherine Chong, one of our experienced dietitians, says: “Nutrition lays the foundation for healthy eggs and sperm.”
A balanced fertility diet, especially a Mediterranean-style eating pattern rich in extra-virgin olive oil, vegetables, fruits, legumes, whole grains, fish, and nuts, is associated with improved fertility outcomes in both men and women. It’s not about having a perfect diet for fertility, but about including more nourishing foods that calm inflammation, support hormones, and create a more receptive body environment for conception. Prioritising fertility nutrition can also support healthy weight management.
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Top Fertility Foods and Supplements
Our fertility specialists and certified fertility dieticians recommend that individuals and couples trying to conceive both naturally and during fertility treatment eat a diet that balances hormones. This can be achieved through diet and supplements for fertility.
Best foods to support fertility
Certain fertility foods can help support reproductive hormones. The best fertility diet is based on the Mediterranean diet—rich in plant foods, healthy fats, lean proteins, and wholegrains—to support reproductive health. Antioxidants – Colourful fruits, vegetables, herbs, spices, extra-virgin olive oil, wholegrains, and legumes help protect eggs and sperm from oxidative damage. Omega-3 Fatty Acids – Oily fish, chia seeds, flaxseeds, and walnuts reduce inflammation, support egg DNA, and boost sperm health. Zinc – Oysters, lentils, quinoa, pork, and crab help with fertilisation, implantation, and early embryo development. Vitamin D – Sun exposure, egg yolks, salmon, trout, and sardines help regulate reproductive hormones and improve sperm motility.
Supplements for hormonal balance and reproductive health
Preconception nutritional supplements can play an important role in supporting fertility, but they should be personally tailored to each individual. Our certified fertility dietitians have specialist knowledge in selecting the right supplements—including the best timings, amounts, and trusted brands—for your needs.
Managing Weight
Maintaining a healthy weight is an important factor in fertility for both men and women. Being underweight or overweight can affect ovulation, egg and sperm quality, IVF outcomes and if you are overweight you are more likely to miscarry. Even a modest weight loss of 5–10% can significantly improve fertility health. Since eggs and sperm take months to mature, it’s important to consider your weight well before trying to conceive. A balanced diet, regular exercise, and a healthy BMI can help support natural conception, hormone balance for ovulation and treatment success.
Personalised Support at City Fertility
City Fertility specialists work closely with dieticians who are experience in fertility. These dietitians can create personalised nutrition plans to support your unique fertility needs whether that’s weight management, hormonal balance, or sperm health. Your fertility specialist and dietician can guide you towards the best dietary choices and provide nutritional advice.
Learn more about our dieticians here.
Request an appointment with one of our specialists.Book an Initial Consultation
Frequently Asked Questions
Can my diet really impact my fertility?
Yes. Growing research shows that following a Mediterranean-style diet is linked with better fertility outcomes for both men and women. For tailored support, consider working with a fertility dietitian to create a nutrition plan that fits your individual needs and lifestyle.
Are there foods I should avoid when trying to conceive?
Minimise highly processed snacks, foods high in trans or saturated fats, and sugary drinks. Choose low-mercury seafood, enjoy caffeine in moderation, and avoid alcohol if possible. For personalised guidance, a fertility dietitian can help you create a plan that works for you.
Can a fertility nutritionist or dietician help me?
Yes. The right nutrition plan can make a real difference to your fertility journey. A fertility dietitian helps you cut through the noise and create a personalised approach based on your unique needs, medical history, and goals. This means optimising your diet, supplements, and lifestyle to support hormone balance, improve egg and sperm health, and prepare your body for pregnancy. You’ll have an evidence-based plan and a supportive guide by your side.
Should I change my diet before IVF or fertility treatment?
Yes. What you eat in the months leading up to IVF can help create the best possible environment for conception. Think of it as “fertility training” for your body. Even small, consistent changes in the 3–6 months before treatment can improve your overall health, support egg and sperm health, and may boost your chances of success. The earlier you start, the better.
What are the top foods to improve sperm health?
Variety is key. Oily fish for omega-3s, tomatoes for lycopene, berries and citrus for vitamin C, nuts (especially walnuts) and seeds for vitamin E, and leafy greens for folate. Whole grains help maintain steady energy, and extra-virgin olive oil is a great all-around fat. Cutting back on alcohol and processed foods makes more room for these nutrient-rich foods.
