The journey to parenthood is both personal and profound. For those facing fertility challenges or aiming to boost their chances, diet can be a powerful yet often overlooked tool. In this guide, we’ll explore fertility superfoods—a term that, while not scientific, captures foods that may support fertility outcomes. Although no single food holds all the answers, research shows that the right nutrients can positively influence reproductive health.
Join us as we explore fertility superfoods that support egg and sperm quality, hormone balance, and essential nutrients for conception. This guide offers practical, science-backed tips to help you build a diet that supports your fertility journey.
Top Fertility Superfoods to Include in Your Diet
- Spinach – a folate packed green
Spinach is a powerhouse of folate (vitamin B9), an essential nutrient for reproductive health. Research links regular folate intake with an improved ovarian reserve, which enhances the likelihood of conception. Folate also plays a role in cell division, crucial for healthy fetal development. Adding leafy greens like spinach to your diet can help increase your overall folate intake which can enhance the success rate of reproductive technologies such as IVF
- Salmon – rich in omega 3 fatty acids
Omega-3 fatty acids are critical for reproductive health, and oily fish like salmon, tuna, and mackerel are excellent sources. Studies show that omega-3s can promote fertility and protect ovarian reserve likely through their anti-inflammatory and antioxidant properties. For a fertility boost, try incorporating 1-2 servings of oily fish weekly.
- Walnuts – plant based omega 3 for sperm health
Walnuts offer a rich source of omega-3s, which are shown to keep sperm healthy, improve sperm motility, and sperm morphology. Research suggests that regular nut consumption may enhance male fertility and boost the chances of conception.
- Turmeric – an antioxidant powerhouse
Used widely in South Asian cooking, turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Adding turmeric to meals can be an easy, natural way to add colour, flavour and antioxidants to your diet which protect and support egg quality, a key determinant of fertility success. For women with conditions like PCOS or endometriosis, turmeric may help manage oxidative stress, which can otherwise harm egg quality.
- Quinoa – a wholegrain alternative to refined carbs
Unlike refined carbs (such as white bread or pasta), quinoa is a whole grain that retains its fiber, vitamins, and minerals. It has a lower impact on blood sugar, helping regulate insulin levels. High insulin levels can disrupt reproductive hormones and affect ovulation, so replacing refined carbs with whole grains like quinoa can support a healthier hormonal environment for conception.
Foods to Avoid When Trying to Conceive
A balanced diet is essential for a healthy pregnancy journey. Here are a few things to be mindful of:
- Alcohol: Research shows that alcohol can significantly reduce fertility. Studies have indicated that alcohol intake correlates with lower conception rates, so for women it’s best to avoid or limit alcohol when trying to conceive.
- Processed and High-Fat Foods: Processed foods often contribute to inflammation, disrupt hormone balance, and may lead to unhealthy weight gain—all of which can hinder fertility. These foods are typically high in calories but low in essential nutrients, creating potential nutrient deficiencies that can impact reproductive health.
Building a Fertility-Friendly Diet with Fertility Superfoods
There’s no single fertility superfood food that guarantees conception, but incorporating a variety of nutrient-dense foods, like those listed above, can help create a healthy, supportive environment for pregnancy. Aim for a balanced diet rich in lean proteins, whole grains, and an array of fruits and vegetables, all of which can help you maintain a healthy weight and regulate hormones.
Take the Next Step with Our Meal Plans & Guides
For more guidance, check out our E-guides which include educational material and 2 weeks’ worth of meal plans. They can support you within several contexts such as improving egg quality and ovarian reserve, implantation, weight management, PCOS, and more!
