Your journey to a healthy pregnancy starts well before a positive test result—it begins months or even years in advance. Taking proactive steps to improve your diet and lifestyle can significantly boost your preconception health and overall fertility. Remember, your health now sets the foundation for a healthy pregnancy.

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Research about fertility and diet

Studies, including Harvard’s Nurses’ Health Study, suggest that many cases of infertility related to ovulation disorders can be prevented by modifying diet and lifestyle. This study tracked 17,544 women without a history of infertility over eight years. Other research, such as a study from Australia, indicates that consuming more fast food and less fruit can negatively affect fertility.

Research shows that a woman’s diet directly impacts ovulation. Specifically, women with healthier insulin levels, who regulate blood sugar more effectively, are more likely to ovulate normally. In contrast, insulin resistance or diabetes can lead to irregular ovulation.

Studies reveal that men's semen quality improves with a diet high in fish, chicken, fruits, vegetables, legumes, and whole grains compared to a diet heavy in red and processed meats, refined grains, and sugary snacks.

5 diet and lifestyle habits to help improve female fertility:

1. Take a multivitamin

Women who took a multivitamin containing folic acid were more likely to become pregnant. Folic acid is crucial for preventing birth defects in the brain and spinal cord. It’s recommended that all women of childbearing age take a daily multivitamin with 400-800 micrograms of folic acid. Consider FertilAid for Women and FertilAid for Men—both are all-natural and contain fertility-enhancing ingredients.

2. Get your iron from plants

Higher iron intake from plant sources or supplements—but not red meat—was associated with higher pregnancy chances. Good sources of iron include vegetables, beans, nuts, and soy products. Combine these with vitamin C-rich fruits like citrus to boost absorption.

3. Avoid trans fats

Trans fats can disrupt hormone balance and increase insulin resistance. Avoid processed foods like margarine, doughnuts, cookies, and chips. Instead, choose whole grains, fruits, and vegetables to support a balanced hormonal environment and healthy ovulation.

4. Strive for a healthy weight

Maintaining a healthy body weight (BMI 20-24) is crucial for fertility. Studies show that overweight women can jump-start ovulation by losing just 5-10% of their body weight. The goal is a 7½% weight loss—15 pounds for a 200-pound woman.

Explore our Pregnancy Nutrition and Food Guide!

5. Have one daily serving of full-fat dairy

Surprisingly, a daily serving of full-fat dairy like whole milk, ice cream, or cheddar cheese can improve pregnancy odds. A beneficial amount is two servings per week of ½ cup of ice cream or a daily serving of whole milk instead of skim. If you're advised to maintain or gain less weight, avoid full-fat dairy.

You want less of this

Start your preconception journey by reducing the following:

• Less caffeine: Limit intake to less than 200 mg per day. Switch to half-caf varieties to ease the transition.
• Less stress: Practice relaxation techniques and try yoga or stretching exercises to improve mood and relieve stress.
• Less sugar-sweetened beverages: These are linked to reduced fertility in both women and men, as shown in multiple studies.

You want none of this

Addressing certain behaviors may take time but is crucial for a healthy pregnancy:

• Street drug use: Associated with severe pregnancy complications and birth defects. Seek help if needed.
• Alcohol: Linked to Fetal Alcohol Syndrome (FAS). Seek professional help if quitting is difficult.
• Chemicals: Avoid exposure to hazardous chemicals that can impact fetal development and survival.
• Supplements and herbs: Some can be harmful. Always consult your doctor and read labels carefully. Learn more about which herbs and supplements are safe.

You want more of this

Not all preconception changes involve elimination. Here's what to add:

• Folic acid: 400-800 mcg daily can prevent neural tube defects, heart defects, and other malformations. Folic acid is crucial within three weeks of conception.
• Exercise: Incorporate aerobic, anaerobic, and stretching exercises. Yoga is a great option for preconception and pregnancy.
• Relaxation and sleep: Both reduce stress and improve overall health. Establish healthy sleep habits to support fertility.

Preparing for pregnancy involves optimizing your health now for an easier and safer pregnancy down the road.

The pro-fertility diet

The Mediterranean diet and fertility diet can improve fertility, but the latest "pro-fertility diet" offers even better results. Learn more about the pro-fertility diet.

What should women eat when trying to conceive?

A daily supplement like FertilAid for Women contains folic acid, essential vitamins, and fertility-enhancing herbs.

• Whole grains: Consume in moderation; they stabilize insulin and blood sugar levels. Opt for whole grain bread and brown rice.
• Protein from plants: Nuts, beans, and peas boost fertility. Increase vegetable intake while reducing meat consumption.
• Full-fat dairy products: Full-fat dairy improves ovulation. Aim for a balanced intake to avoid overconsumption.

Learn how a healthy pregnancy diet can reduce birth defects!

What should men eat to boost fertility?

A daily supplement including antioxidants
Antioxidant-rich supplements like FertilAid for Men can improve sperm parameters and male fertility.

• Fresh vegetables & fruits: These are rich in antioxidants and nutrients, crucial for reproductive health and preventing birth defects.
• Omega-3 fatty acids: Found in fish, avocados, and nuts, these increase insulin sensitivity and improve fertility. Oysters, high in zinc, boost sperm count and viability.

What food should we avoid?

Avoid junk and processed foods—they disrupt chemical balance and reduce fertility. Limit alcohol and high-caffeine drinks to maintain optimal reproductive health.

Avoid these foods during pregnancy!

12 tips to improve fertility:

1. Maintain an optimal weight with a BMI between 19.5 and 25.
2. Exercise regularly, such as walking more.
3. Reduce stress; practice yoga for fertility.
4. Avoid trans fats found in fast foods and many commercial products.
5. Limit saturated fats from red meat and use unsaturated oils like olive and canola oil.
6. Prioritize vegetable protein over animal protein.
7. Choose whole grains over refined carbohydrates.
8. Consume at least one daily serving of dairy.
9. Take a prenatal multivitamin with folic acid.
10. Get iron from plant sources.
11. Stay hydrated with 8-10 cups of water daily.
12. Reduce coffee and tea, and avoid alcohol.

Fruits and vegetables and your baby's IQ

Research reveals that a diet rich in fruits and vegetables during pregnancy is linked to higher IQs in children. This underscores the significance of maternal diet for optimal neurodevelopment in offspring, highlighting the cost-effectiveness of supporting good nutrition during pregnancy.

Additionally, less TV and more physical activity are associated with better sperm counts.

A review of diet and male fertility studies confirms that diets rich in omega-3s, antioxidants (vitamin E, C, β-carotene, selenium, zinc, etc.), and low in saturated and trans fats positively impact semen quality. Foods such as fish, shellfish, poultry, cereals, vegetables, fruits, and low-fat dairy correspond with better sperm parameters.

Learn about celiac disease and fertility!

Conversely, diets high in processed meats, soy foods, full-fat dairy, and sugary drinks adversely affect semen quality. Male consumption of high levels of alcohol, caffeine, and red/processed meat can negatively impact fertility and partner pregnancy rates.