Fertility Diet: The Best Foods to Eat When Trying to Conceive in 2026

What you eat in the months before and during your conception attempts has a measurable impact on egg quality, sperm health, hormonal balance, and the nutritional environment your early embryo develops in. Research from the Harvard School of Public Health, the Nurses' Health Study, and dozens of clinical trials has established that diet is one of the most modifiable—and underutilised—fertility tools available to couples trying to conceive.

This guide covers the evidence-based fertility diet: what to eat more of, what to limit, and how nutrition fits into a broader approach to conception support with Conceive Plus.

The Fertility Diet: Core Principles

The most extensively researched dietary pattern for fertility is the Mediterranean diet—an eating style centred on vegetables, legumes, whole grains, olive oil, fish, and moderate amounts of dairy, with limited red meat and processed foods. Studies consistently link Mediterranean diet adherence to:

• Higher probability of natural conception per cycle
• Better IVF outcomes (improved clinical pregnancy rates)
• Improved sperm count, motility, and morphology in men
• Reduced risk of gestational diabetes and preterm birth

The mechanism is multifactorial: the Mediterranean diet is anti-inflammatory, antioxidant-rich, insulin-sensitising, and provides the building blocks—fatty acids, amino acids, micronutrients—for egg and sperm development and early embryo growth.

Top Fertility Foods for Women

Leafy Green Vegetables

Spinach, kale, broccoli, pak choi, and other dark leafy greens are exceptional sources of folate, iron, calcium, and antioxidants. Folate is critical for DNA synthesis in dividing cells—including the rapidly dividing cells of an early embryo. Aim for 2–3 cups of leafy greens daily. Both cooked (for iron absorption) and raw (for enzyme activity) forms are beneficial.

Eggs

Eggs are one of the most nutrient-complete fertility foods. They provide choline (essential for neural tube development and equally important to folate), high-quality complete protein, vitamin D, selenium, and DHA. Research suggests that choline deficiency during early pregnancy has effects comparable to folate deficiency. Include whole eggs (not just whites) for maximum nutritional value.

Oily Fish

Salmon, sardines, mackerel, anchovies, and herring are rich in omega-3 DHA—essential for brain and eye development in the foetus and important for prostaglandin balance that supports implantation. Aim for 2–3 servings per week. Avoid high-mercury fish (shark, swordfish, king mackerel, tilefish) when trying to conceive and during pregnancy.

Legumes

Lentils, chickpeas, black beans, and edamame provide plant-based protein, iron, folate, and fibre. The Harvard Nurses' Health Study found that replacing animal protein with plant protein improved ovulatory function. Include legumes 4–5 times per week.

Full-Fat Dairy

A counterintuitive finding from fertility research: full-fat dairy (whole milk, full-fat yoghurt, cheese) is associated with better ovulatory fertility outcomes than low-fat dairy. Possible mechanism: fat-soluble hormones and fatty acids removed in the low-fat processing may have a protective role in ovarian function. This is not a licence for excess dairy—moderate amounts of full-fat dairy as part of a balanced diet appears to be the optimal approach for fertility.

Colourful Vegetables and Fruits

The deeper and more varied the colour, the higher the antioxidant content. Antioxidants (carotenoids, flavonoids, polyphenols) protect developing eggs and sperm from oxidative damage—one of the primary mechanisms of age-related fertility decline. Include: red peppers, tomatoes, berries, sweet potato, carrots, beetroot, purple cabbage, and citrus.

Nuts and Seeds

Walnuts, almonds, Brazil nuts, flaxseeds, and pumpkin seeds provide omega-3s, zinc, selenium, magnesium, and vitamin E—all fertility-critical micronutrients. Brazil nuts are the richest single dietary source of selenium (important for thyroid function and antioxidant defence). One to two Brazil nuts per day covers daily selenium needs.

Whole Grains

Quinoa, oats, barley, buckwheat, and whole grain bread provide complex carbohydrates with lower glycaemic index than refined grains. Stable blood sugar and improved insulin sensitivity support regular ovulation. The Nurses' Health Study found that high carbohydrate intake with a high glycaemic load was associated with elevated ovulatory infertility risk—an effect attenuated when carbohydrates came from whole grain sources.

Top Fertility Foods for Men

Tomatoes (Lycopene)

Lycopene, the carotenoid responsible for the red colour in tomatoes, is one of the most extensively studied nutrients for male fertility. It accumulates in the testes and provides potent antioxidant protection for sperm DNA. Lycopene is more bioavailable from cooked tomatoes (tomato paste, sauce) than raw. Studies link lycopene intake to improved sperm concentration and morphology.

Oily Fish and Omega-3s

DHA omega-3 is a structural component of the sperm head membrane and is essential for sperm motility and the acrosomal reaction (the process by which sperm penetrates an egg). Men who consume adequate omega-3 have better sperm morphology profiles. Aim for 2–3 portions of oily fish weekly or supplement with fish oil.

Nuts (Especially Walnuts)

A 2022 randomised trial found that men who consumed 60g of walnuts daily for 12 weeks showed significant improvements in sperm motility, morphology, and vitality compared to controls. Walnuts provide omega-3 ALA, zinc, selenium, and folate—a comprehensive sperm-supporting nutrient package in a convenient snack.

Shellfish and Oysters

Oysters are the single richest dietary source of zinc—one of the most important minerals for male reproductive function. Zinc is required for testosterone production, sperm maturation, and antioxidant enzyme activity in the testes. Six oysters provide approximately 33mg of zinc—more than double the daily recommended intake. Other shellfish (clams, crab) are also excellent zinc sources.

Dark Chocolate and Cocoa

High-quality dark chocolate (70%+ cocoa) provides L-arginine (a precursor to nitric oxide, important for sperm production), zinc, and antioxidant flavonoids. A small daily portion contributes to the antioxidant landscape that protects sperm from ROS damage.

What to Limit or Avoid for Fertility

Alcohol

Alcohol is directly toxic to developing eggs and sperm. In women, alcohol consumption is associated with reduced fertility in a dose-dependent manner, and no safe level of alcohol has been established during pregnancy. In men, alcohol impairs testosterone production and reduces sperm count and motility. Both partners should ideally minimise alcohol during TTC, particularly in the fertile window (women) and in the three months before (both partners).

Trans Fats

Found in processed foods, commercially fried foods, and some margarines, trans fats are strongly associated with anovulatory infertility risk. The Nurses' Health Study found that replacing 2% of energy from trans fats with energy from other fats was associated with a 73% lower risk of ovulatory infertility. Avoid partially hydrogenated vegetable oils.

High-Mercury Fish

Mercury accumulates in large predatory fish and is a known reproductive toxin. Limit or avoid shark, swordfish, king mackerel, orange roughy, and tilefish when trying to conceive. Lower-mercury oily fish (salmon, sardines, trout, anchovies) are excellent choices.

Excessive Caffeine

Moderate caffeine (up to 200mg/day, roughly one to two cups of coffee) is generally considered safe during TTC and early pregnancy. High caffeine intake is associated with reduced fertility and increased miscarriage risk in some studies. Be mindful of total caffeine across coffee, tea, energy drinks, and chocolate.

Processed Foods and Added Sugar

Ultra-processed foods drive insulin resistance, inflammation, and oxidative stress—all mechanisms that impair both egg quality and sperm health. Minimising processed food consumption is one of the highest-impact dietary changes a TTC couple can make.

The Role of Conceive Plus in Your Fertility Approach

Diet is the foundation—but fertility is multifactorial. Conceive Plus complements a fertility-focused diet by ensuring that when egg and sperm meet, the immediate physiological environment is optimised for conception. Conceive Plus fertility lubricant replicates fertile cervical mucus in pH and osmolality, contains calcium and magnesium ions that support sperm capacitation, and protects sperm from the damage caused by standard lubricants or inadequate cervical mucus. Pair it with a Mediterranean-style fertility diet and Conceive Plus supplements for a comprehensive approach.

Frequently Asked Questions: Fertility Diet

Q: How long does it take for diet changes to improve fertility?

Sperm are renewed approximately every 74 days, so dietary changes take 2–3 months to influence sperm quality. For women, the follicles that will be released over the next 3–4 cycles are already in development—nutrition over the next 90 days influences their quality. Sustained dietary improvement over 3–6 months before TTC is the most meaningful window.

Q: Is a vegetarian or vegan diet compatible with optimal fertility?

Yes, with attention to potential deficiencies. Key nutrients to supplement on a plant-based diet for fertility: vitamin B12 (critical—not found in plant foods), DHA omega-3 (use algae-based supplements), zinc, iron, iodine, and vitamin D. A well-planned plant-based diet centred on legumes, whole grains, nuts, and seeds can be excellent for fertility.

Q: Does intermittent fasting affect fertility?

Some forms of intermittent fasting can disrupt ovulation, particularly if caloric restriction is significant. Mild time-restricted eating (e.g., 16:8) is generally well tolerated, but extended fasting protocols are not recommended when actively trying to conceive. Prioritise nutrient adequacy over caloric restriction during TTC.

Q: Are superfoods like maca root or bee pollen helpful for fertility?

Some evidence exists for maca in improving sexual function in both men and women, and for modest improvements in sperm parameters. Bee pollen has preliminary animal data but insufficient human evidence. These should be additions to—not substitutes for—a comprehensive fertility diet and supplement programme.

Q: Should I follow a specific diet for IVF preparation?

The same Mediterranean-style principles apply. Some IVF specialists recommend increasing protein intake (1.2–1.5g/kg) and ensuring adequate omega-3s and antioxidants in the 3 months before an egg retrieval cycle. A fertility dietitian can provide personalised guidance for IVF preparation.

Summary

A fertility-focused diet built on the Mediterranean framework—rich in vegetables, legumes, whole grains, oily fish, olive oil, and full-fat dairy, with limited processed foods and alcohol—is one of the most powerful and accessible tools for improving both female and male fertility. Combined with targeted supplementation (folate, CoQ10, vitamin D, omega-3s), fertility awareness, and Conceive Plus fertility products, a nutrition-first approach gives your conception journey the strongest possible biological foundation.

Explore Conceive Plus products and fertility support resources at conceiveplus.hk.