What we eat isn’t just fuel for our bodies—it’s a power factor that can affect fertility. A balanced diet rich in key vitamins and minerals plays a significant role in reproductive health, supporting sperm quality and ovulation. Boost your fertility with good nutrition that prioritizes lean proteins and foods rich in antioxidants like fruits and vegetables.
Discover how your dietary choices can help support your fertility journey.
This blog is educational and is not meant to be an alternative to guidance from your healthcare provider. This blog contains general advice and does not guarantee any specific outcomes.
How Nutrition Affects Fertility
A dietary pattern refers to the amount, type, variety, and combination of foods and drinks in the diet. It reflects your overall eating style and looks at the foods you eat rather than just the individual nutrients you consume. Research consistently shows that certain dietary patterns may provide more health benefits than others.
Food’s vitamins, minerals, and nutrients confer certain health benefits, such as lessening cell damage and inflammation. Nutrition helps male and female fertility by supporting healthy ovulation and sperm.
The Best Nutrients for Fertility
Folic acid supplementation and its role in reproductive health
Folic acid is essential during the early phases of pregnancy to prevent neural tube defects. However, research also indicates the role of folic acid in supporting fertility. Regularly taking a multivitamin with at least 400 micrograms (mcg) of folic acid may reduce the time it takes to get pregnant compared to a placebo. However, taking 800 mcg may have additional effects on fertility and pregnancy rates.
Omega-3 fatty acids for hormone regulation
Omega-3 fatty acids have anti-inflammatory properties that may support the growth and maturation of oocytes (cells in ovaries essential for reproduction) and support changes in hormones like progesterone, which are beneficial for fertility. Still, additional research is needed.
Some evidence suggests that eating more fish—a potent source of omega-3 fatty acids— may result in a higher likelihood of live birth following fertility procedures like in vitro fertilization (IVF). And some research indicates that consuming more seafood increases sexual activity and fertility. Try incorporating more salmon into your diet for an omega-3 boost.
Protein sources that support fertility
Limit red meat because of its high saturated fat content. Some research also indicates that red meat may negatively impact fertility. Instead, prioritize low-mercury, fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids and may have a more beneficial effect on fertility.
Natural soy foods like tofu, tempeh, and edamame contain phytoestrogens, plant compounds with a structure similar to estrogen. Incorporating natural soy foods may support fertility, particularly among individuals undergoing IVF.
Prioritizing more plant proteins may increase fertility, particularly among females older than 32. Plant proteins like legumes and soy induce a lower insulin response, and the carbohydrate-insulin balance may be critical for treating infertility from lack of ovulation.
The impact of dairy products on fertility
High-fat dairy contains greater amounts of estrogen and fat-soluble vitamins, such as vitamin D. However, despite these nutrient benefits, it is unclear whether low-fat or full-fat dairy is best for fertility.
What we eat isn’t just fuel for our bodies—it’s a power factor that can affect fertility. A balanced diet rich in key vitamins and minerals plays a significant role in reproductive health, supporting sperm quality and ovulation. Boost your fertility with good nutrition that prioritizes lean proteins and foods rich in antioxidants like fruits and vegetables.
Discover how your dietary choices can help support your fertility journey.
This blog is educational and is not meant to be an alternative to guidance from your healthcare provider. This blog contains general advice and does not guarantee any specific outcomes.
How Nutrition Affects Fertility
A dietary pattern refers to the amount, type, variety, and combination of foods and drinks in the diet. It reflects your overall eating style and looks at the foods you eat rather than just the individual nutrients you consume. Research consistently shows that certain dietary patterns may provide more health benefits than others.
Food’s vitamins, minerals, and nutrients confer certain health benefits, such as lessening cell damage and inflammation. Nutrition helps male and female fertility by supporting healthy ovulation and sperm.
The Best Nutrients for Fertility
Folic acid supplementation and its role in reproductive health
Folic acid is essential during the early phases of pregnancy to prevent neural tube defects. However, research also indicates the role of folic acid in supporting fertility. Regularly taking a multivitamin with at least 400 micrograms (mcg) of folic acid may reduce the time it takes to get pregnant compared to a placebo. However, taking 800 mcg may have additional effects on fertility and pregnancy rates.
Omega-3 fatty acids for hormone regulation
Omega-3 fatty acids have anti-inflammatory properties that may support the growth and maturation of oocytes (cells in ovaries essential for reproduction) and support changes in hormones like progesterone, which are beneficial for fertility. Still, additional research is needed.
Some evidence suggests that eating more fish—a potent source of omega-3 fatty acids— may result in a higher likelihood of live birth following fertility procedures like in vitro fertilization (IVF). And some research indicates that consuming more seafood increases sexual activity and fertility. Try incorporating more salmon into your diet for an omega-3 boost.
Protein sources that support fertility
Limit red meat because of its high saturated fat content. Some research also indicates that red meat may negatively impact fertility. Instead, prioritize low-mercury, fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids and may have a more beneficial effect on fertility.
Natural soy foods like tofu, tempeh, and edamame contain phytoestrogens, plant compounds with a structure similar to estrogen. Incorporating natural soy foods may support fertility, particularly among individuals undergoing IVF.
Prioritizing more plant proteins may increase fertility, particularly among females older than 32. Plant proteins like legumes and soy induce a lower insulin response, and the carbohydrate-insulin balance may be critical for treating infertility from lack of ovulation.
The impact of dairy products on fertility
High-fat dairy contains greater amounts of estrogen and fat-soluble vitamins, such as vitamin D. However, despite these nutrient benefits, it is unclear whether low-fat or full-fat dairy is best for fertility.
What we eat isn’t just fuel for our bodies—it’s a power factor that can affect fertility. A balanced diet rich in key vitamins and minerals plays a significant role in reproductive health, supporting sperm quality and ovulation. Boost your fertility with good nutrition that prioritizes lean proteins and foods rich in antioxidants like fruits and vegetables.
Discover how your dietary choices can help support your fertility journey.
This blog is educational and is not meant to be an alternative to guidance from your healthcare provider. This blog contains general advice and does not guarantee any specific outcomes.
How Nutrition Affects Fertility
A dietary pattern refers to the amount, type, variety, and combination of foods and drinks in the diet. It reflects your overall eating style and looks at the foods you eat rather than just the individual nutrients you consume. Research consistently shows that certain dietary patterns may provide more health benefits than others.
Food’s vitamins, minerals, and nutrients confer certain health benefits, such as lessening cell damage and inflammation. Nutrition helps male and female fertility by supporting healthy ovulation and sperm.
The Best Nutrients for Fertility
Folic acid supplementation and its role in reproductive health
Folic acid is essential during the early phases of pregnancy to prevent neural tube defects. However, research also indicates the role of folic acid in supporting fertility. Regularly taking a multivitamin with at least 400 micrograms (mcg) of folic acid may reduce the time it takes to get pregnant compared to a placebo. However, taking 800 mcg may have additional effects on fertility and pregnancy rates.
Omega-3 fatty acids for hormone regulation
Omega-3 fatty acids have anti-inflammatory properties that may support the growth and maturation of oocytes (cells in ovaries essential for reproduction) and support changes in hormones like progesterone, which are beneficial for fertility. Still, additional research is needed.
Some evidence suggests that eating more fish—a potent source of omega-3 fatty acids— may result in a higher likelihood of live birth following fertility procedures like in vitro fertilization (IVF). And some research indicates that consuming more seafood increases sexual activity and fertility. Try incorporating more salmon into your diet for an omega-3 boost.
Protein sources that support fertility
Limit red meat because of its high saturated fat content. Some research also indicates that red meat may negatively impact fertility. Instead, prioritize low-mercury, fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids and may have a more beneficial effect on fertility.
Natural soy foods like tofu, tempeh, and edamame contain phytoestrogens, plant compounds with a structure similar to estrogen. Incorporating natural soy foods may support fertility, particularly among individuals undergoing IVF.
Prioritizing more plant proteins may increase fertility, particularly among females older than 32. Plant proteins like legumes and soy induce a lower insulin response, and the carbohydrate-insulin balance may be critical for treating infertility from lack of ovulation.
The impact of dairy products on fertility
High-fat dairy contains greater amounts of estrogen and fat-soluble vitamins, such as vitamin D. However, despite these nutrient benefits, it is unclear whether low-fat or full-fat dairy is best for fertility.
What we eat isn’t just fuel for our bodies—it’s a power factor that can affect fertility. A balanced diet rich in key vitamins and minerals plays a significant role in reproductive health, supporting sperm quality and ovulation. Boost your fertility with good nutrition that prioritizes lean proteins and foods rich in antioxidants like fruits and vegetables.
Discover how your dietary choices can help support your fertility journey.
This blog is educational and is not meant to be an alternative to guidance from your healthcare provider. This blog contains general advice and does not guarantee any specific outcomes.
How Nutrition Affects Fertility
A dietary pattern refers to the amount, type, variety, and combination of foods and drinks in the diet. It reflects your overall eating style and looks at the foods you eat rather than just the individual nutrients you consume. Research consistently shows that certain dietary patterns may provide more health benefits than others.
Food’s vitamins, minerals, and nutrients confer certain health benefits, such as lessening cell damage and inflammation. Nutrition helps male and female fertility by supporting healthy ovulation and sperm.
The Best Nutrients for Fertility
Folic acid supplementation and its role in reproductive health
Folic acid is essential during the early phases of pregnancy to prevent neural tube defects. However, research also indicates the role of folic acid in supporting fertility. Regularly taking a multivitamin with at least 400 micrograms (mcg) of folic acid may reduce the time it takes to get pregnant compared to a placebo. However, taking 800 mcg may have additional effects on fertility and pregnancy rates.
Omega-3 fatty acids for hormone regulation
Omega-3 fatty acids have anti-inflammatory properties that may support the growth and maturation of oocytes (cells in ovaries essential for reproduction) and support changes in hormones like progesterone, which are beneficial for fertility. Still, additional research is needed.
Some evidence suggests that eating more fish—a potent source of omega-3 fatty acids— may result in a higher likelihood of live birth following fertility procedures like in vitro fertilization (IVF). And some research indicates that consuming more seafood increases sexual activity and fertility. Try incorporating more salmon into your diet for an omega-3 boost.
Protein sources that support fertility
Limit red meat because of its high saturated fat content. Some research also indicates that red meat may negatively impact fertility. Instead, prioritize low-mercury, fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids and may have a more beneficial effect on fertility.
Natural soy foods like tofu, tempeh, and edamame contain phytoestrogens, plant compounds with a structure similar to estrogen. Incorporating natural soy foods may support fertility, particularly among individuals undergoing IVF.
Prioritizing more plant proteins may increase fertility, particularly among females older than 32. Plant proteins like legumes and soy induce a lower insulin response, and the carbohydrate-insulin balance may be critical for treating infertility from lack of ovulation.
The impact of dairy products on fertility
High-fat dairy contains greater amounts of estrogen and fat-soluble vitamins, such as vitamin D. However, despite these nutrient benefits, it is unclear whether low-fat or full-fat dairy is best for fertility.
What we eat isn’t just fuel for our bodies—it’s a power factor that can affect fertility. A balanced diet rich in key vitamins and minerals plays a significant role in reproductive health, supporting sperm quality and ovulation. Boost your fertility with good nutrition that prioritizes lean proteins and foods rich in antioxidants like fruits and vegetables.
Discover how your dietary choices can help support your fertility journey.
This blog is educational and is not meant to be an alternative to guidance from your healthcare provider. This blog contains general advice and does not guarantee any specific outcomes.
How Nutrition Affects Fertility
A dietary pattern refers to the amount, type, variety, and combination of foods and drinks in the diet. It reflects your overall eating style and looks at the foods you eat rather than just the individual nutrients you consume. Research consistently shows that certain dietary patterns may provide more health benefits than others.
Food’s vitamins, minerals, and nutrients confer certain health benefits, such as lessening cell damage and inflammation. Nutrition helps male and female fertility by supporting healthy ovulation and sperm.
The Best Nutrients for Fertility
Folic acid supplementation and its role in reproductive health
Folic acid is essential during the early phases of pregnancy to prevent neural tube defects. However, research also indicates the role of folic acid in supporting fertility. Regularly taking a multivitamin with at least 400 micrograms (mcg) of folic acid may reduce the time it takes to get pregnant compared to a placebo. However, taking 800 mcg may have additional effects on fertility and pregnancy rates.
Omega-3 fatty acids for hormone regulation
Omega-3 fatty acids have anti-inflammatory properties that may support the growth and maturation of oocytes (cells in ovaries essential for reproduction) and support changes in hormones like progesterone, which are beneficial for fertility. Still, additional research is needed.
Some evidence suggests that eating more fish—a potent source of omega-3 fatty acids— may result in a higher likelihood of live birth following fertility procedures like in vitro fertilization (IVF). And some research indicates that consuming more seafood increases sexual activity and fertility. Try incorporating more salmon into your diet for an omega-3 boost.
Protein sources that support fertility
Limit red meat because of its high saturated fat content. Some research also indicates that red meat may negatively impact fertility. Instead, prioritize low-mercury, fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids and may have a more beneficial effect on fertility.
Natural soy foods like tofu, tempeh, and edamame contain phytoestrogens, plant compounds with a structure similar to estrogen. Incorporating natural soy foods may support fertility, particularly among individuals undergoing IVF.
Prioritizing more plant proteins may increase fertility, particularly among females older than 32. Plant proteins like legumes and soy induce a lower insulin response, and the carbohydrate-insulin balance may be critical for treating infertility from lack of ovulation.
The impact of dairy products on fertility
High-fat dairy contains greater amounts of estrogen and fat-soluble vitamins, such as vitamin D. However, despite these nutrient benefits, it is unclear whether low-fat or full-fat dairy is best for fertility.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
The Mediterranean Diet and Fertility
A high intake of vegetables, legumes, fruits, olive oil, whole grain carbohydrates, low-fat dairy, poultry, and fish characterizes the Mediterranean diet. Red meat and sugars are limited. The Mediterranean diet recommends olive oil instead of butter or other oils. One tablespoon of olive oil contains 13% of the recommended daily allowance of vitamin E. Vitamin E is a potent antioxidant that may reduce cellular stress and damage. Additionally, vitamin E may enhance sperm and embryo quality.
The Mediterranean diet is considered one of the healthiest eating patterns. It is associated with a reduced risk of weight gain and insulin resistance, factors that affect fertility. Moreover, the Mediterranean diet is linked to increased fertility and a greater likelihood of pregnancy resulting from assisted reproductive technologies like IVF.
Fruits and vegetables are packed with antioxidants, compounds with beneficial health effects. Evidence on antioxidant supplements for fertility remains low-quality. Instead, prioritize antioxidants from fruits and vegetables. Aim for a variety of fruits and vegetables, striving for different colors to ensure a range of antioxidants.
Red and processed meats contain saturated fats, which may negatively contribute to female fertility and may be associated with reduced sperm concentrations. Moreover, animal proteins like red and processed meats affect the body and hormones differently, potentially contributing to irregular ovarian function.
Which Vitamins Improve Fertility?
Key vitamins for female fertility
Folic acid: Higher doses of folic acid (approximately 800 mcg) may increase the chances of becoming pregnant and carrying the pregnancy to term. Folic acid requirements increase during early pregnancy to prevent neural tube defects.
Vitamins C and E: Vitamin C exists in high concentrations in the oocyte and supports collagen synthesis, which is essential for ovulation and the luteal phase. Vitamin E is a potent antioxidant that improves blood vessel development. Vitamins E and C may improve embryo quality or pregnancy rates, but evidence yields conflicting results.
Vitamin D: Adequate vitamin D status may increase the chance of pregnancy, particularly among females undergoing in vitro fertilization or who have polycystic ovary syndrome (PCOS). Correcting vitamin D deficiency may be beneficial, but whether vitamin D supplements boost fertility is still unclear.
Additional vitamins may benefit fertility, depending on any preexisting health conditions. Always consult your healthcare provider before starting any supplements.
Essential nutrients for male fertility
Antioxidants appear beneficial for male fertility. However, there is no established supplement protocol. Instead, prioritize antioxidant-rich foods like fruits and vegetables to ensure an adequate and balanced intake of these essential nutrients for fertility.
Antioxidants: Similar to female fertility, limited evidence supports taking antioxidant supplements to boost male fertility. Instead, prioritize a diet packed with fruits and vegetables rich in antioxidants.
Zinc: Sufficient zinc levels are necessary for sperm production, quality, and motility. However, zinc supplements should be used sparingly, as too much zinc can be harmful, and limited evidence supports supplementation for fertility. Instead, load up on foods rich in zinc, such as pumpkin seeds and dairy.
Selenium: An important antioxidant for fertility, selenium protects sperm against damage and increases sperm motility and vitality. However, too much selenium may negatively affect sperm health as well. Try incorporating one Brazil nut daily to support selenium needs.
How to supplement for improved reproductive health
Work with your healthcare provider and a registered dietitian to determine supplements for improved reproductive health. It is well established that females trying to conceive should take prenatal vitamins. Evidence yields mixed results on the benefits of taking other supplements for male and female fertility.
How to Boost Fertility Naturally
Maintaining a healthy body weight for optimal reproductive function
Maintaining a healthy body weight optimizes the chances of pregnancy by supporting hormone levels, ovulation, and semen quality. Weight loss in individuals who are overweight may improve hormone levels essential for fertility. Conversely, weight gain may be necessary among individuals who are underweight to support increased energy needs for fertility.
Managing the menstrual cycle through diet and lifestyle
Eating patterns rich in whole foods, healthy fats, and plant-based proteins are linked to menstrual regularity and better fertility outcomes. Diets packed with omega-3 fatty acids, vitamin D, folate, and antioxidants—compounds commonly found in the Mediterranean diet—help regulate ovulation and encourage hormone balance. Maintaining a healthy weight, regularly exercising, and managing stress provide additional hormone balance and cycle regulation to enhance fertility.
The impact of stress, sleep, and exercise on fertility
Other essential areas of health, like stress, sleep, and exercise, affect fertility.
Stress negatively affects fertility outcomes. Reducing stress and incorporating more stress management techniques into your routine may improve fertility outcomes.
Sleeping seven or fewer hours nightly may be linked to a lower chance of getting pregnant compared to sleeping eight hours nightly. Prioritizing sleep may be a beneficial lifestyle modification for supporting fertility.
Moderate-intensity exercise supports a healthy weight and hormone levels and may encourage a regular menstrual cycle and better sperm quality.
What Are the Best Foods to Improve Egg Quality?
5 fertility-boosting foods for women
Fatty fish: Fatty fish like salmon, sardines, mackerel, and anchovies contain beneficial omega-3 fatty acids to reduce inflammation.
Legumes: Beans and lentils are plant proteins with folate, iron, zinc, magnesium, and phytoestrogens—compounds that support female fertility.
Leafy green vegetables: High in folate, vitamin C, and antioxidants, leafy greens help reduce damage in reproductive cells to optimize fertility.
Berries: Berries are low-glycemic fruits packed with fiber and antioxidants. The antioxidants in berries help combat cell damage, which can affect egg health.
Nuts and seeds: Loaded with healthy fats, vitamins, and minerals, nuts and seeds are a great choice for fertility-boosting foods.
How dietary choices impact in vitro fertilization success
Nutrition for IVF and overall fertility are similar. A diet of whole foods, more plant-based proteins, vegetables, and fruits provides antioxidants and essential nutrients that support IVF. A healthy eating pattern that replaces red meat with fish, seafood, and natural soy proteins may boost fertility from IVF. Nutrient-dense diets support embryo quality and may be associated with improved embryo implantation rates.
Final Thoughts: Supporting Fertility Through Nutrition
The long-term impact of diet on reproductive health
When it comes to nutrition for reproductive health, there is no “magic bullet.” Rather, focus on achieving an overall balanced diet high in whole foods like vegetables, fruits, whole grains, and plant proteins. The vitamins, minerals, and antioxidants in these foods help minimize inflammation and cell damage, which can positively affect fertility.
When to seek guidance from a dietitian or fertility specialist
Seek guidance from a registered dietitian or fertility specialist if you’re struggling to conceive, have irregular cycles, polycystic ovary syndrome, endometriosis, or nutrient deficiencies. A dietitian can optimize your diet for egg or sperm quality and overall reproductive health. If you’ve been trying to conceive for over a year, have a history of miscarriages, or have medical conditions affecting fertility, consulting a specialist may be helpful.
If you’re trying to conceive and want help optimizing your diet for reproductive health, registered dietitians at Season Health are here to help! When you work with a Season registered dietitian, you get someone who will assist you in incorporating healthy foods and nutrients to support fertility.
The Mediterranean Diet and Fertility
A high intake of vegetables, legumes, fruits, olive oil, whole grain carbohydrates, low-fat dairy, poultry, and fish characterizes the Mediterranean diet. Red meat and sugars are limited. The Mediterranean diet recommends olive oil instead of butter or other oils. One tablespoon of olive oil contains 13% of the recommended daily allowance of vitamin E. Vitamin E is a potent antioxidant that may reduce cellular stress and damage. Additionally, vitamin E may enhance sperm and embryo quality.
The Mediterranean diet is considered one of the healthiest eating patterns. It is associated with a reduced risk of weight gain and insulin resistance, factors that affect fertility. Moreover, the Mediterranean diet is linked to increased fertility and a greater likelihood of pregnancy resulting from assisted reproductive technologies like IVF.
Fruits and vegetables are packed with antioxidants, compounds with beneficial health effects. Evidence on antioxidant supplements for fertility remains low-quality. Instead, prioritize antioxidants from fruits and vegetables. Aim for a variety of fruits and vegetables, striving for different colors to ensure a range of antioxidants.
Red and processed meats contain saturated fats, which may negatively contribute to female fertility and may be associated with reduced sperm concentrations. Moreover, animal proteins like red and processed meats affect the body and hormones differently, potentially contributing to irregular ovarian function.
Which Vitamins Improve Fertility?
Key vitamins for female fertility
Folic acid: Higher doses of folic acid (approximately 800 mcg) may increase the chances of becoming pregnant and carrying the pregnancy to term. Folic acid requirements increase during early pregnancy to prevent neural tube defects.
Vitamins C and E: Vitamin C exists in high concentrations in the oocyte and supports collagen synthesis, which is essential for ovulation and the luteal phase. Vitamin E is a potent antioxidant that improves blood vessel development. Vitamins E and C may improve embryo quality or pregnancy rates, but evidence yields conflicting results.
Vitamin D: Adequate vitamin D status may increase the chance of pregnancy, particularly among females undergoing in vitro fertilization or who have polycystic ovary syndrome (PCOS). Correcting vitamin D deficiency may be beneficial, but whether vitamin D supplements boost fertility is still unclear.
Additional vitamins may benefit fertility, depending on any preexisting health conditions. Always consult your healthcare provider before starting any supplements.
Essential nutrients for male fertility
Antioxidants appear beneficial for male fertility. However, there is no established supplement protocol. Instead, prioritize antioxidant-rich foods like fruits and vegetables to ensure an adequate and balanced intake of these essential nutrients for fertility.
Antioxidants: Similar to female fertility, limited evidence supports taking antioxidant supplements to boost male fertility. Instead, prioritize a diet packed with fruits and vegetables rich in antioxidants.
Zinc: Sufficient zinc levels are necessary for sperm production, quality, and motility. However, zinc supplements should be used sparingly, as too much zinc can be harmful, and limited evidence supports supplementation for fertility. Instead, load up on foods rich in zinc, such as pumpkin seeds and dairy.
Selenium: An important antioxidant for fertility, selenium protects sperm against damage and increases sperm motility and vitality. However, too much selenium may negatively affect sperm health as well. Try incorporating one Brazil nut daily to support selenium needs.
How to supplement for improved reproductive health
Work with your healthcare provider and a registered dietitian to determine supplements for improved reproductive health. It is well established that females trying to conceive should take prenatal vitamins. Evidence yields mixed results on the benefits of taking other supplements for male and female fertility.
How to Boost Fertility Naturally
Maintaining a healthy body weight for optimal reproductive function
Maintaining a healthy body weight optimizes the chances of pregnancy by supporting hormone levels, ovulation, and semen quality. Weight loss in individuals who are overweight may improve hormone levels essential for fertility. Conversely, weight gain may be necessary among individuals who are underweight to support increased energy needs for fertility.
Managing the menstrual cycle through diet and lifestyle
Eating patterns rich in whole foods, healthy fats, and plant-based proteins are linked to menstrual regularity and better fertility outcomes. Diets packed with omega-3 fatty acids, vitamin D, folate, and antioxidants—compounds commonly found in the Mediterranean diet—help regulate ovulation and encourage hormone balance. Maintaining a healthy weight, regularly exercising, and managing stress provide additional hormone balance and cycle regulation to enhance fertility.
The impact of stress, sleep, and exercise on fertility
Other essential areas of health, like stress, sleep, and exercise, affect fertility.
Stress negatively affects fertility outcomes. Reducing stress and incorporating more stress management techniques into your routine may improve fertility outcomes.
Sleeping seven or fewer hours nightly may be linked to a lower chance of getting pregnant compared to sleeping eight hours nightly. Prioritizing sleep may be a beneficial lifestyle modification for supporting fertility.
Moderate-intensity exercise supports a healthy weight and hormone levels and may encourage a regular menstrual cycle and better sperm quality.
What Are the Best Foods to Improve Egg Quality?
5 fertility-boosting foods for women
Fatty fish: Fatty fish like salmon, sardines, mackerel, and anchovies contain beneficial omega-3 fatty acids to reduce inflammation.
Legumes: Beans and lentils are plant proteins with folate, iron, zinc, magnesium, and phytoestrogens—compounds that support female fertility.
Leafy green vegetables: High in folate, vitamin C, and antioxidants, leafy greens help reduce damage in reproductive cells to optimize fertility.
Berries: Berries are low-glycemic fruits packed with fiber and antioxidants. The antioxidants in berries help combat cell damage, which can affect egg health.
Nuts and seeds: Loaded with healthy fats, vitamins, and minerals, nuts and seeds are a great choice for fertility-boosting foods.
How dietary choices impact in vitro fertilization success
Nutrition for IVF and overall fertility are similar. A diet of whole foods, more plant-based proteins, vegetables, and fruits provides antioxidants and essential nutrients that support IVF. A healthy eating pattern that replaces red meat with fish, seafood, and natural soy proteins may boost fertility from IVF. Nutrient-dense diets support embryo quality and may be associated with improved embryo implantation rates.
Final Thoughts: Supporting Fertility Through Nutrition
The long-term impact of diet on reproductive health
When it comes to nutrition for reproductive health, there is no “magic bullet.” Rather, focus on achieving an overall balanced diet high in whole foods like vegetables, fruits, whole grains, and plant proteins. The vitamins, minerals, and antioxidants in these foods help minimize inflammation and cell damage, which can positively affect fertility.
When to seek guidance from a dietitian or fertility specialist
Seek guidance from a registered dietitian or fertility specialist if you’re struggling to conceive, have irregular cycles, polycystic ovary syndrome, endometriosis, or nutrient deficiencies. A dietitian can optimize your diet for egg or sperm quality and overall reproductive health. If you’ve been trying to conceive for over a year, have a history of miscarriages, or have medical conditions affecting fertility, consulting a specialist may be helpful.
If you’re trying to conceive and want help optimizing your diet for reproductive health, registered dietitians at Season Health are here to help! When you work with a Season registered dietitian, you get someone who will assist you in incorporating healthy foods and nutrients to support fertility.
The Mediterranean Diet and Fertility
A high intake of vegetables, legumes, fruits, olive oil, whole grain carbohydrates, low-fat dairy, poultry, and fish characterizes the Mediterranean diet. Red meat and sugars are limited. The Mediterranean diet recommends olive oil instead of butter or other oils. One tablespoon of olive oil contains 13% of the recommended daily allowance of vitamin E. Vitamin E is a potent antioxidant that may reduce cellular stress and damage. Additionally, vitamin E may enhance sperm and embryo quality.
The Mediterranean diet is considered one of the healthiest eating patterns. It is associated with a reduced risk of weight gain and insulin resistance, factors that affect fertility. Moreover, the Mediterranean diet is linked to increased fertility and a greater likelihood of pregnancy resulting from assisted reproductive technologies like IVF.
Fruits and vegetables are packed with antioxidants, compounds with beneficial health effects. Evidence on antioxidant supplements for fertility remains low-quality. Instead, prioritize antioxidants from fruits and vegetables. Aim for a variety of fruits and vegetables, striving for different colors to ensure a range of antioxidants.
Red and processed meats contain saturated fats, which may negatively contribute to female fertility and may be associated with reduced sperm concentrations. Moreover, animal proteins like red and processed meats affect the body and hormones differently, potentially contributing to irregular ovarian function.
Which Vitamins Improve Fertility?
Key vitamins for female fertility
Folic acid: Higher doses of folic acid (approximately 800 mcg) may increase the chances of becoming pregnant and carrying the pregnancy to term. Folic acid requirements increase during early pregnancy to prevent neural tube defects.
Vitamins C and E: Vitamin C exists in high concentrations in the oocyte and supports collagen synthesis, which is essential for ovulation and the luteal phase. Vitamin E is a potent antioxidant that improves blood vessel development. Vitamins E and C may improve embryo quality or pregnancy rates, but evidence yields conflicting results.
Vitamin D: Adequate vitamin D status may increase the chance of pregnancy, particularly among females undergoing in vitro fertilization or who have polycystic ovary syndrome (PCOS). Correcting vitamin D deficiency may be beneficial, but whether vitamin D supplements boost fertility is still unclear.
Additional vitamins may benefit fertility, depending on any preexisting health conditions. Always consult your healthcare provider before starting any supplements.
Essential nutrients for male fertility
Antioxidants appear beneficial for male fertility. However, there is no established supplement protocol. Instead, prioritize antioxidant-rich foods like fruits and vegetables to ensure an adequate and balanced intake of these essential nutrients for fertility.
Antioxidants: Similar to female fertility, limited evidence supports taking antioxidant supplements to boost male fertility. Instead, prioritize a diet packed with fruits and vegetables rich in antioxidants.
Zinc: Sufficient zinc levels are necessary for sperm production, quality, and motility. However, zinc supplements should be used sparingly, as too much zinc can be harmful, and limited evidence supports supplementation for fertility. Instead, load up on foods rich in zinc, such as pumpkin seeds and dairy.
Selenium: An important antioxidant for fertility, selenium protects sperm against damage and increases sperm motility and vitality. However, too much selenium may negatively affect sperm health as well. Try incorporating one Brazil nut daily to support selenium needs.
How to supplement for improved reproductive health
Work with your healthcare provider and a registered dietitian to determine supplements for improved reproductive health. It is well established that females trying to conceive should take prenatal vitamins. Evidence yields mixed results on the benefits of taking other supplements for male and female fertility.
How to Boost Fertility Naturally
Maintaining a healthy body weight for optimal reproductive function
Maintaining a healthy body weight optimizes the chances of pregnancy by supporting hormone levels, ovulation, and semen quality. Weight loss in individuals who are overweight may improve hormone levels essential for fertility. Conversely, weight gain may be necessary among individuals who are underweight to support increased energy needs for fertility.
Managing the menstrual cycle through diet and lifestyle
Eating patterns rich in whole foods, healthy fats, and plant-based proteins are linked to menstrual regularity and better fertility outcomes. Diets packed with omega-3 fatty acids, vitamin D, folate, and antioxidants—compounds commonly found in the Mediterranean diet—help regulate ovulation and encourage hormone balance. Maintaining a healthy weight, regularly exercising, and managing stress provide additional hormone balance and cycle regulation to enhance fertility.
The impact of stress, sleep, and exercise on fertility
Other essential areas of health, like stress, sleep, and exercise, affect fertility.
Stress negatively affects fertility outcomes. Reducing stress and incorporating more stress management techniques into your routine may improve fertility outcomes.
Sleeping seven or fewer hours nightly may be linked to a lower chance of getting pregnant compared to sleeping eight hours nightly. Prioritizing sleep may be a beneficial lifestyle modification for supporting fertility.
Moderate-intensity exercise supports a healthy weight and hormone levels and may encourage a regular menstrual cycle and better sperm quality.
What Are the Best Foods to Improve Egg Quality?
5 fertility-boosting foods for women
Fatty fish: Fatty fish like salmon, sardines, mackerel, and anchovies contain beneficial omega-3 fatty acids to reduce inflammation.
Legumes: Beans and lentils are plant proteins with folate, iron, zinc, magnesium, and phytoestrogens—compounds that support female fertility.
Leafy green vegetables: High in folate, vitamin C, and antioxidants, leafy greens help reduce damage in reproductive cells to optimize fertility.
Berries: Berries are low-glycemic fruits packed with fiber and antioxidants. The antioxidants in berries help combat cell damage, which can affect egg health.
Nuts and seeds: Loaded with healthy fats, vitamins, and minerals, nuts and seeds are a great choice for fertility-boosting foods.
How dietary choices impact in vitro fertilization success
Nutrition for IVF and overall fertility are similar. A diet of whole foods, more plant-based proteins, vegetables, and fruits provides antioxidants and essential nutrients that support IVF. A healthy eating pattern that replaces red meat with fish, seafood, and natural soy proteins may boost fertility from IVF. Nutrient-dense diets support embryo quality and may be associated with improved embryo implantation rates.
Final Thoughts: Supporting Fertility Through Nutrition
The long-term impact of diet on reproductive health
When it comes to nutrition for reproductive health, there is no “magic bullet.” Rather, focus on achieving an overall balanced diet high in whole foods like vegetables, fruits, whole grains, and plant proteins. The vitamins, minerals, and antioxidants in these foods help minimize inflammation and cell damage, which can positively affect fertility.
When to seek guidance from a dietitian or fertility specialist
Seek guidance from a registered dietitian or fertility specialist if you’re struggling to conceive, have irregular cycles, polycystic ovary syndrome, endometriosis, or nutrient deficiencies. A dietitian can optimize your diet for egg or sperm quality and overall reproductive health. If you’ve been trying to conceive for over a year, have a history of miscarriages, or have medical conditions affecting fertility, consulting a specialist may be helpful.
If you’re trying to conceive and want help optimizing your diet for reproductive health, registered dietitians at Season Health are here to help! When you work with a Season registered dietitian, you get someone who will assist you in incorporating healthy foods and nutrients to support fertility.
The Mediterranean Diet and Fertility
A high intake of vegetables, legumes, fruits, olive oil, whole grain carbohydrates, low-fat dairy, poultry, and fish characterizes the Mediterranean diet. Red meat and sugars are limited. The Mediterranean diet recommends olive oil instead of butter or other oils. One tablespoon of olive oil contains 13% of the recommended daily allowance of vitamin E. Vitamin E is a potent antioxidant that may reduce cellular stress and damage. Additionally, vitamin E may enhance sperm and embryo quality.
The Mediterranean diet is considered one of the healthiest eating patterns. It is associated with a reduced risk of weight gain and insulin resistance, factors that affect fertility. Moreover, the Mediterranean diet is linked to increased fertility and a greater likelihood of pregnancy resulting from assisted reproductive technologies like IVF.
Fruits and vegetables are packed with antioxidants, compounds with beneficial health effects. Evidence on antioxidant supplements for fertility remains low-quality. Instead, prioritize antioxidants from fruits and vegetables. Aim for a variety of fruits and vegetables, striving for different colors to ensure a range of antioxidants.
Red and processed meats contain saturated fats, which may negatively contribute to female fertility and may be associated with reduced sperm concentrations. Moreover, animal proteins like red and processed meats affect the body and hormones differently, potentially contributing to irregular ovarian function.
Which Vitamins Improve Fertility?
Key vitamins for female fertility
Folic acid: Higher doses of folic acid (approximately 800 mcg) may increase the chances of becoming pregnant and carrying the pregnancy to term. Folic acid requirements increase during early pregnancy to prevent neural tube defects.
Vitamins C and E: Vitamin C exists in high concentrations in the oocyte and supports collagen synthesis, which is essential for ovulation and the luteal phase. Vitamin E is a potent antioxidant that improves blood vessel development. Vitamins E and C may improve embryo quality or pregnancy rates, but evidence yields conflicting results.
Vitamin D: Adequate vitamin D status may increase the chance of pregnancy, particularly among females undergoing in vitro fertilization or who have polycystic ovary syndrome (PCOS). Correcting vitamin D deficiency may be beneficial, but whether vitamin D supplements boost fertility is still unclear.
Additional vitamins may benefit fertility, depending on any preexisting health conditions. Always consult your healthcare provider before starting any supplements.
Essential nutrients for male fertility
Antioxidants appear beneficial for male fertility. However, there is no established supplement protocol. Instead, prioritize antioxidant-rich foods like fruits and vegetables to ensure an adequate and balanced intake of these essential nutrients for fertility.
Antioxidants: Similar to female fertility, limited evidence supports taking antioxidant supplements to boost male fertility. Instead, prioritize a diet packed with fruits and vegetables rich in antioxidants.
Zinc: Sufficient zinc levels are necessary for sperm production, quality, and motility. However, zinc supplements should be used sparingly, as too much zinc can be harmful, and limited evidence supports supplementation for fertility. Instead, load up on foods rich in zinc, such as pumpkin seeds and dairy.
Selenium: An important antioxidant for fertility, selenium protects sperm against damage and increases sperm motility and vitality. However, too much selenium may negatively affect sperm health as well. Try incorporating one Brazil nut daily to support selenium needs.
How to supplement for improved reproductive health
Work with your healthcare provider and a registered dietitian to determine supplements for improved reproductive health. It is well established that females trying to conceive should take prenatal vitamins. Evidence yields mixed results on the benefits of taking other supplements for male and female fertility.
How to Boost Fertility Naturally
Maintaining a healthy body weight for optimal reproductive function
Maintaining a healthy body weight optimizes the chances of pregnancy by supporting hormone levels, ovulation, and semen quality. Weight loss in individuals who are overweight may improve hormone levels essential for fertility. Conversely, weight gain may be necessary among individuals who are underweight to support increased energy needs for fertility.
Managing the menstrual cycle through diet and lifestyle
Eating patterns rich in whole foods, healthy fats, and plant-based proteins are linked to menstrual regularity and better fertility outcomes. Diets packed with omega-3 fatty acids, vitamin D, folate, and antioxidants—compounds commonly found in the Mediterranean diet—help regulate ovulation and encourage hormone balance. Maintaining a healthy weight, regularly exercising, and managing stress provide additional hormone balance and cycle regulation to enhance fertility.
The impact of stress, sleep, and exercise on fertility
Other essential areas of health, like stress, sleep, and exercise, affect fertility.
Stress negatively affects fertility outcomes. Reducing stress and incorporating more stress management techniques into your routine may improve fertility outcomes.
Sleeping seven or fewer hours nightly may be linked to a lower chance of getting pregnant compared to sleeping eight hours nightly. Prioritizing sleep may be a beneficial lifestyle modification for supporting fertility.
Moderate-intensity exercise supports a healthy weight and hormone levels and may encourage a regular menstrual cycle and better sperm quality.
What Are the Best Foods to Improve Egg Quality?
5 fertility-boosting foods for women
Fatty fish: Fatty fish like salmon, sardines, mackerel, and anchovies contain beneficial omega-3 fatty acids to reduce inflammation.
Legumes: Beans and lentils are plant proteins with folate, iron, zinc, magnesium, and phytoestrogens—compounds that support female fertility.
Leafy green vegetables: High in folate, vitamin C, and antioxidants, leafy greens help reduce damage in reproductive cells to optimize fertility.
Berries: Berries are low-glycemic fruits packed with fiber and antioxidants. The antioxidants in berries help combat cell damage, which can affect egg health.
Nuts and seeds: Loaded with healthy fats, vitamins, and minerals, nuts and seeds are a great choice for fertility-boosting foods.
How dietary choices impact in vitro fertilization success
Nutrition for IVF and overall fertility are similar. A diet of whole foods, more plant-based proteins, vegetables, and fruits provides antioxidants and essential nutrients that support IVF. A healthy eating pattern that replaces red meat with fish, seafood, and natural soy proteins may boost fertility from IVF. Nutrient-dense diets support embryo quality and may be associated with improved embryo implantation rates.
Final Thoughts: Supporting Fertility Through Nutrition
The long-term impact of diet on reproductive health
When it comes to nutrition for reproductive health, there is no “magic bullet.” Rather, focus on achieving an overall balanced diet high in whole foods like vegetables, fruits, whole grains, and plant proteins. The vitamins, minerals, and antioxidants in these foods help minimize inflammation and cell damage, which can positively affect fertility.
When to seek guidance from a dietitian or fertility specialist
Seek guidance from a registered dietitian or fertility specialist if you’re struggling to conceive, have irregular cycles, polycystic ovary syndrome, endometriosis, or nutrient deficiencies. A dietitian can optimize your diet for egg or sperm quality and overall reproductive health. If you’ve been trying to conceive for over a year, have a history of miscarriages, or have medical conditions affecting fertility, consulting a specialist may be helpful.
If you’re trying to conceive and want help optimizing your diet for reproductive health, registered dietitians at Season Health are here to help! When you work with a Season registered dietitian, you get someone who will assist you in incorporating healthy foods and nutrients to support fertility.
The Mediterranean Diet and Fertility
A high intake of vegetables, legumes, fruits, olive oil, whole grain carbohydrates, low-fat dairy, poultry, and fish characterizes the Mediterranean diet. Red meat and sugars are limited. The Mediterranean diet recommends olive oil instead of butter or other oils. One tablespoon of olive oil contains 13% of the recommended daily allowance of vitamin E. Vitamin E is a potent antioxidant that may reduce cellular stress and damage. Additionally, vitamin E may enhance sperm and embryo quality.
The Mediterranean diet is considered one of the healthiest eating patterns. It is associated with a reduced risk of weight gain and insulin resistance, factors that affect fertility. Moreover, the Mediterranean diet is linked to increased fertility and a greater likelihood of pregnancy resulting from assisted reproductive technologies like IVF.
Fruits and vegetables are packed with antioxidants, compounds with beneficial health effects. Evidence on antioxidant supplements for fertility remains low-quality. Instead, prioritize antioxidants from fruits and vegetables. Aim for a variety of fruits and vegetables, striving for different colors to ensure a range of antioxidants.
Red and processed meats contain saturated fats, which may negatively contribute to female fertility and may be associated with reduced sperm concentrations. Moreover, animal proteins like red and processed meats affect the body and hormones differently, potentially contributing to irregular ovarian function.
Which Vitamins Improve Fertility?
Key vitamins for female fertility
Folic acid: Higher doses of folic acid (approximately 800 mcg) may increase the chances of becoming pregnant and carrying the pregnancy to term. Folic acid requirements increase during early pregnancy to prevent neural tube defects.
Vitamins C and E: Vitamin C exists in high concentrations in the oocyte and supports collagen synthesis, which is essential for ovulation and the luteal phase. Vitamin E is a potent antioxidant that improves blood vessel development. Vitamins E and C may improve embryo quality or pregnancy rates, but evidence yields conflicting results.
Vitamin D: Adequate vitamin D status may increase the chance of pregnancy, particularly among females undergoing in vitro fertilization or who have polycystic ovary syndrome (PCOS). Correcting vitamin D deficiency may be beneficial, but whether vitamin D supplements boost fertility is still unclear.
Additional vitamins may benefit fertility, depending on any preexisting health conditions. Always consult your healthcare provider before starting any supplements.
Essential nutrients for male fertility
Antioxidants appear beneficial for male fertility. However, there is no established supplement protocol. Instead, prioritize antioxidant-rich foods like fruits and vegetables to ensure an adequate and balanced intake of these essential nutrients for fertility.
Antioxidants: Similar to female fertility, limited evidence supports taking antioxidant supplements to boost male fertility. Instead, prioritize a diet packed with fruits and vegetables rich in antioxidants.
Zinc: Sufficient zinc levels are necessary for sperm production, quality, and motility. However, zinc supplements should be used sparingly, as too much zinc can be harmful, and limited evidence supports supplementation for fertility. Instead, load up on foods rich in zinc, such as pumpkin seeds and dairy.
Selenium: An important antioxidant for fertility, selenium protects sperm against damage and increases sperm motility and vitality. However, too much selenium may negatively affect sperm health as well. Try incorporating one Brazil nut daily to support selenium needs.
How to supplement for improved reproductive health
Work with your healthcare provider and a registered dietitian to determine supplements for improved reproductive health. It is well established that females trying to conceive should take prenatal vitamins. Evidence yields mixed results on the benefits of taking other supplements for male and female fertility.
How to Boost Fertility Naturally
Maintaining a healthy body weight for optimal reproductive function
Maintaining a healthy body weight optimizes the chances of pregnancy by supporting hormone levels, ovulation, and semen quality. Weight loss in individuals who are overweight may improve hormone levels essential for fertility. Conversely, weight gain may be necessary among individuals who are underweight to support increased energy needs for fertility.
Managing the menstrual cycle through diet and lifestyle
Eating patterns rich in whole foods, healthy fats, and plant-based proteins are linked to menstrual regularity and better fertility outcomes. Diets packed with omega-3 fatty acids, vitamin D, folate, and antioxidants—compounds commonly found in the Mediterranean diet—help regulate ovulation and encourage hormone balance. Maintaining a healthy weight, regularly exercising, and managing stress provide additional hormone balance and cycle regulation to enhance fertility.
The impact of stress, sleep, and exercise on fertility
Other essential areas of health, like stress, sleep, and exercise, affect fertility.
Stress negatively affects fertility outcomes. Reducing stress and incorporating more stress management techniques into your routine may improve fertility outcomes.
Sleeping seven or fewer hours nightly may be linked to a lower chance of getting pregnant compared to sleeping eight hours nightly. Prioritizing sleep may be a beneficial lifestyle modification for supporting fertility.
Moderate-intensity exercise supports a healthy weight and hormone levels and may encourage a regular menstrual cycle and better sperm quality.
What Are the Best Foods to Improve Egg Quality?
5 fertility-boosting foods for women
Fatty fish: Fatty fish like salmon, sardines, mackerel, and anchovies contain beneficial omega-3 fatty acids to reduce inflammation.
Legumes: Beans and lentils are plant proteins with folate, iron, zinc, magnesium, and phytoestrogens—compounds that support female fertility.
Leafy green vegetables: High in folate, vitamin C, and antioxidants, leafy greens help reduce damage in reproductive cells to optimize fertility.
Berries: Berries are low-glycemic fruits packed with fiber and antioxidants. The antioxidants in berries help combat cell damage, which can affect egg health.
Nuts and seeds: Loaded with healthy fats, vitamins, and minerals, nuts and seeds are a great choice for fertility-boosting foods.
How dietary choices impact in vitro fertilization success
Nutrition for IVF and overall fertility are similar. A diet of whole foods, more plant-based proteins, vegetables, and fruits provides antioxidants and essential nutrients that support IVF. A healthy eating pattern that replaces red meat with fish, seafood, and natural soy proteins may boost fertility from IVF. Nutrient-dense diets support embryo quality and may be associated with improved embryo implantation rates.
Final Thoughts: Supporting Fertility Through Nutrition
The long-term impact of diet on reproductive health
When it comes to nutrition for reproductive health, there is no “magic bullet.” Rather, focus on achieving an overall balanced diet high in whole foods like vegetables, fruits, whole grains, and plant proteins. The vitamins, minerals, and antioxidants in these foods help minimize inflammation and cell damage, which can positively affect fertility.
When to seek guidance from a dietitian or fertility specialist
Seek guidance from a registered dietitian or fertility specialist if you’re struggling to conceive, have irregular cycles, polycystic ovary syndrome, endometriosis, or nutrient deficiencies. A dietitian can optimize your diet for egg or sperm quality and overall reproductive health. If you’ve been trying to conceive for over a year, have a history of miscarriages, or have medical conditions affecting fertility, consulting a specialist may be helpful.
If you’re trying to conceive and want help optimizing your diet for reproductive health, registered dietitians at Season Health are here to help! When you work with a Season registered dietitian, you get someone who will assist you in incorporating healthy foods and nutrients to support fertility.
