Fertility-Enhancing Diet: 3 Nutrition Tips to Boost Conception
You’ve been trying to get pregnant for months, maybe even years. You’ve tracked your cycle, cut out coffee, started supplements, and still… that negative test.
It’s easy to start thinking, “Maybe this just isn’t meant for me.”
But here’s what I want you to know: fertility isn’t fixed. You have a significant amount of control over your egg, sperm, and hormonal health than you might realise. You are not at the mercy of your fertility; you can actively work to improve it.
In this blog, I’ll walk you through three powerful nutrition strategies that form the foundation of a fertility-enhancing diet.
1. Focus on the Right Fats
One of the first things I assess when working with clients is their fat intake, as it reveals a great deal about the environment in which their eggs are developing.
Healthy fats are the building blocks of reproductive hormones like estrogen, progesterone, and testosterone. But not all fats are created equal. The most powerful type for a fertility-enhancing diet is omega-3 fatty acids, especially DHA and EPA.
A meta-analysis found that women with higher omega-3 levels had better embryo quality, higher fertilisation rates, and greater clinical pregnancy success in IVF. Omega-3s also enhance uterine blood flow and reduce inflammation, two key factors for implantation and a successful pregnancy.
Here’s how to get started:
- Aim for 2–3 serves of oily fish per week, such as salmon, sardines, or trout.
- Include chia seeds, walnuts, and flaxseeds, but keep in mind that they convert poorly to DHA.
- If you don’t eat fish, use an algae-based DHA supplement.
- Consider testing your Omega-3 Index to help tailor your omega-3 supplementation dosage to your current level effectively.
2. Balance Your Blood Sugar
The next step in a fertility-enhancing diet is blood sugar balance.
When blood sugar spikes after consuming refined carbs or sugary foods, insulin levels rise, and chronic high insulin can disrupt ovulation, increase testosterone, and promote inflammation. These imbalances make it harder for eggs to mature properly and for the uterine lining to stay receptive.
Simple changes to stabilise blood sugar:
- Pair carbs with protein and healthy fats (e.g., toast with eggs or avocado).
- Avoid skipping meals to prevent sugar dips and cravings.
- Choose slow-release carbs like quinoa, oats, lentils, or brown rice.
Research shows that following a Mediterranean-style fertility-enhancing diet, rich in olive oil, vegetables, legumes, fruit, fish, and nuts, can significantly improve fertility and IVF outcomes.
Consistency matters more than perfection. Every balanced meal supports hormone stability and egg health.
3. Supplements & Micronutrients Matter
The final step in building a fertility-enhancing diet is optimising your micronutrients. The vitamins and minerals that directly influence egg and sperm development.
Beyond folate and iron, several nutrients play a crucial role:
- CoQ10: A 2024 review found that CoQ10 improves egg quality, embryo count, and clinical pregnancy rates in IVF by boosting mitochondrial energy production.
- Vitamin D: Low levels are linked with poor implantation and higher miscarriage risk. Aim for a blood level of at least 75 nmol/L.
- Zinc and Selenium: Protect sperm DNA and support hormone balance.
However, more isn’t always better. Many women layer multiple supplements without testing first, leading to imbalances or unmetabolised folic acid buildup, especially in those with MTHFR variants.
Testing before supplementing ensures your fertility nutrition plan is safe, targeted, and effective.
If you’re unsure whether your current regimen is proper for you, our Express Supplement Review can provide you with clear answers and a safe, evidence-based plan designed specifically for your fertility journey.
This review is a comprehensive assessment of your current supplement intake, identifying any potential imbalances or deficiencies, and providing personalised recommendations to optimise your fertility nutrition plan.
Bottom Line
- A fertility-enhancing diet isn’t about perfection. It’s about creating the right environment for conception through simple, science-based choices.
- It’s not about drastic changes, but about making minor, manageable adjustments.
- Nutrition is one of the most powerful tools to improve your fertility naturally, and it’s something you can start today.
