How Diet & Lifestyle Can Help with Fertility

Eating a nutrient-rich, balanced diet is essential for supporting overall reproductive health. The food we consume provides the body with the building blocks and nutrients required to maintain healthy hormone levels, support ovulation, improve the quality of sperm and eggs, support a successful implantation and maintain a healthy pregnancy.

One particular dietary pattern that has gained attention for its fertility benefits is the Mediterranean diet. This eating approach emphasises whole grains, healthy fats, lean proteins, legumes, fruits, and vegetables—foods that not only improve general health but also promote fertility. Amazingly research has shown that a preconception Mediterranean diet is associated with a 40% increased probability of success in achieving a pregnancy through IVF. If you would like further support to create a dietary pattern to support IVF outcomes check out our IVF Meal Plan & Guide.

Consuming a nutritious balanced diet helps to support adequate intake of all the important fertility supporting nutrients. There are certain nutrients that are especially important when trying to conceive, they can play special roles in supporting egg and sperm quality, healthy ovulation, increase the chance of implantation success and help to maintain a healthy pregnancy. Let’s take a closer look at 3 of them.

Folate, a type of B vitamin, is crucial for both men and women trying to conceive. It plays a vital role in DNA synthesis and cell division, which is essential for egg and sperm quality and consequently, embryo development. Women are recommended to take a 400 mcg folic acid (the synthetic form of folate) supplement for 12 weeks before and for the first 12 weeks of pregnancy to reduce the risk of neural tube defects. Maximizing folate intake from food also helps to promote regular ovulation, support progesterone levels and reduce risk of miscarriage. Folate is found naturally in leafy greens, broccoli, lentils, chickpeas, and whole grains.

Omega-3 fatty acids are healthy fats that have anti-inflammatory properties. They can have beneficial effects on ovarian reserve, egg quality and also sperm quality and are associated with improved outcomes of reproductive technologies such as IVF. Both men and women can reap the benefits of omega 3 fatty acids by consuming 1-2 portions of oily fish per week such as salmon, mackerel, sardines, herring or trout. Omega 3 fatty acids can also be found in supplement form and to a lesser extent in some plant based foods including flaxseeds, walnuts, and chia seeds.

Iron deficiency can lead to ovulatory infertility in women. Iron-rich foods such as beans, lentils, spinach, and lean meats support the production of healthy red blood cells, ensuring that reproductive organs receive an adequate supply of oxygen.

These are just 3 of many fertility support nutrients, there are many more that play specific roles in supporting fertility outcomes for men and women. Creating a well planned fertility supporting diet is the first step towards optimising overall nutritional intake.

If you would like further support on improving egg quality and ovarian reserve or sperm quality our guides take you through all of the important nutrients in detail and provide a 2 week meal plan.

In addition to following a fertility-friendly diet, lifestyle factors play an equally important role in supporting reproductive health.

Exercise helps maintain a healthy weight, improves circulation, and regulates hormones. Research has found that avoiding a sedentary lifestyle or a lifestyle lacking in any form of exercise can support fertility outcomes for both men and women when conceiving naturally or when undergoing assisted reproductive technologies. Incorporate some moderate physical activity, such as walking, swimming, pilates or yoga, aim for 150 minutes per week.

However, it’s important to avoid excessive exercise, particularly for women. Overexertion can lead to disruptions in ovulation and menstrual cycles, making it harder to conceive. The key is finding a balance with moderate exercise that supports, rather than hinders, reproductive health.

Stress is often overlooked, but it can have a significant impact on fertility. Managing stress through relaxation techniques like meditation, mindfulness, or yoga can help support quality of life, reduce cortisol levels as well as deal with the problems with infertility.

Making time for adequate sleep, pursuing hobbies, and maintaining strong social connections can also help lower stress levels, ultimately supporting reproductive health.

In addition to diet, exercise, and stress management, there are other lifestyle factors that can support overall reproductive wellness:

Diet and lifestyle choices are powerful tools in the fertility journey. By nourishing your body with essential nutrients, maintaining a healthy lifestyle, managing stress, and making mindful decisions, you can create an environment that supports reproductive health and increases the chances of conception both naturally or through assisted reproductive technologies.

At Fertility Dietitian UK we offer evidence-based, trusted fertility nutrition advice to support men, women and couples on their journey towards a successful conception and pregnancy. We offer 1-1 consultations in our virtual fertility nutrition clinic where we can provide tailored diet, lifestyle and supplement advice to support many different aspects of fertility such as supporting egg and sperm quality, preparing for IVF, supporting ovarian reserve, weight management or managing PCOS. We also offer meal plans and guides to support within these specific contexts. If you have any questions about how we may be able to support you, please reach out.