Fertility Diet: What to Eat When Trying to Conceive

When you're trying to conceive, one of the most powerful things you can do is optimise your nutrition, and ideally, start well before you begin trying. Research shows that what you eat in the months leading up to conception can influence egg quality, sperm health, implantation rates, and the future health of your child.

Here's what the evidence actually says, from a specialist fertility dietitian's perspective.

When Should You Start?

Ideally, 3–6 months before trying to conceive. This timeframe matters for both partners:

• Sperm take approximately 3 months to develop, so a male's diet and lifestyle in the three months before conception directly influences both the chance of conception and the future health of the child.
• Women are born with all the eggs they will ever have, and while dietary changes can't create new eggs, optimising nutrition well in advance supports egg quality, hormonal balance, and the uterine environment.

The Mediterranean Dietary Pattern

The Mediterranean dietary pattern is the most well-supported dietary approach for fertility. A randomised controlled trial demonstrated that greater adherence to the Mediterranean dietary pattern is associated with increased rates of implantation, clinical pregnancy, and live birth in women undergoing assisted reproductive treatment.

For men, increased adherence to the Mediterranean diet has been associated with high sperm quality parameters, including total sperm count and motility.

The Mediterranean diet emphasises olive oil, vegetables, legumes, whole grains, fish, and nuts, while limiting red meat and ultra-processed foods.

Folate

Folate supplementation of 400–500 mcg is recommended from prior to conception and throughout the first trimester. Higher doses may be recommended for women who have:

• Certain folate enzyme genotypes
• Previous pregnancies affected by neural tube defects
• Diabetes or malabsorption disorders (e.g. IBD)
• A BMI over 30 kg/m²
• A current or recent history of smoking

Folate is also essential for male fertility. It plays a critical role in spermiogenesis, and high-dose supplementation has been shown to improve semen parameters in infertile men. Cohort studies have also found that women taking folate supplements had lower risks of ovulatory infertility.

Omega-3 Fatty Acids

Omega-3 fatty acids (particularly EPA and DHA) are abundant in the sperm cell membrane, and their levels increase significantly as sperm cells mature. Research shows:

• EPA + DHA supplementation for 32 weeks in infertile men showed improvements in total sperm count, concentration, motility, and morphology.
• A diet rich in omega-3 fatty acids has been shown to prolong reproductive function into advanced maternal age.
• Women undergoing assisted reproductive treatment who had higher omega-3 intakes showed higher rates of implantation, thought to be related to omega-3's anti-inflammatory effects.

Good food sources include oily fish (salmon, sardines, mackerel), walnuts, chia seeds, and flaxseed.

Limiting Trans and Saturated Fats

Limiting trans and saturated fat intake to less than 10% of total daily energy intake is recommended when trying to conceive. Systematic reviews have consistently demonstrated a negative association between trans and/or saturated fat intake and total sperm count, concentration, and motility in men.

What About Turmeric?

Turmeric and its active compound curcumin is often promoted as a health-boosting supplement due to its antioxidant properties. However, studies suggest it may negatively impact fertility and is best avoided when trying to conceive:

• Turmeric has been found to affect oestrogen levels, which is important for thickening of the uterine lining.
• Case studies of women undergoing assisted reproductive treatment who were taking high-dose turmeric supplements showed thinner uterine lining.
• Animal studies found that turmeric-fed mice were less likely to conceive.