Foods That May Increase Fertility | Eat For Better Odds

People looking up fertility foods usually want something practical: what to buy, what to cook, and what to skip. Food can’t solve every cause of infertility. Blocked tubes, severe endometriosis, untreated thyroid disease, and major sperm problems need clinical care. Still, what you eat can shape nutrient stores, inflammation signals, and blood-sugar swings that nudge hormones and egg and sperm health.

The goal here is a pattern you can keep. You’ll see the nutrients that come up most in fertility research, the foods that deliver them, and simple meal combos that don’t feel like a full-time job.

What Food Can And Can’t Do For Fertility

Fertility is a mix of timing, hormones, egg and sperm quality, and anatomy. Diet is one part of that mix. It tends to matter most when it fixes a gap: low folate intake, low iron stores, low omega-3 intake, not enough whole foods, or a routine heavy on ultra-processed snacks.

Food also works slowly. Eggs take months to mature. Sperm are made in cycles that run about three months. So think in seasons, not days. A “fertility smoothie” the week you ovulate isn’t the point. A steady pattern is.

If you’re in treatment, food still matters. Stable meals can steady energy, keep digestion calmer, and make sleep easier.

Foods That May Increase Fertility With Everyday Nutrients

Instead of chasing a short list of “miracle foods,” aim for nutrient coverage. The same themes show up across studies and clinical nutrition advice: more plant foods, enough protein, healthy fats, and fewer refined carbs.

Folate And B Vitamins

Folate is involved in DNA synthesis and cell division. It’s also tied to early fetal development, which is why clinicians push preconception folate. Leafy greens, beans, lentils, citrus, and fortified grains are common sources. The NIH Office of Dietary Supplements folate fact sheet lists food sources and intake targets.

Vitamin B12 often travels with folate in lab work and diet patterns. If you eat little or no animal food, ask your clinician about checking B12 status and choosing a supplement that fits your needs.

Omega-3 Fats

Omega-3 fats are part of cell membranes, including egg and sperm cells. DHA and EPA are found in fatty fish. ALA is found in plant foods like walnuts, chia, and flax, and the body can convert small amounts to DHA and EPA. The NIH ODS omega-3 fact sheet summarizes types, sources, and research themes.

If you’re adding fish, choose lower-mercury options, especially if pregnancy is possible. The FDA’s advice about eating fish lists safer picks and serving guidance for people who might become pregnant.

Iron, Zinc, Iodine, And Selenium

Iron carries oxygen through the blood and low stores can leave you wiped out. Zinc is tied to sperm formation and hormone activity. Iodine is tied to thyroid hormones, which affect cycles and early pregnancy. Selenium has antioxidant roles. You can cover a lot of ground with seafood, eggs, dairy or fortified alternatives, beans, lentils, meat in moderate portions, and nuts and seeds.

If you suspect low iron, don’t self-dose with high-dose supplements. Get labs and follow a clinician’s plan. Too much iron can be harmful.

Antioxidants And Fiber

Fertility research often circles back to oxidative stress. Antioxidants from fruits, vegetables, nuts, seeds, herbs, and spices can help the body handle that load. Fiber also matters: it can improve blood sugar steadiness and can affect how the body processes hormones.

A simple rule: get color at most meals and get a high-fiber carb most days.

Food List For Better Fertility Nutrition

Use this as a shopping list you can mix and match. Pick what you enjoy and can afford, then rotate choices so nutrient coverage stays broad.

Leafy Greens And Cruciferous Vegetables

Spinach, romaine, kale, bok choy, broccoli, and Brussels sprouts bring folate, vitamin C, and plant compounds tied to lower oxidative stress. If raw greens bloat you, cook them. Sauté spinach, add kale to soups, or roast broccoli until browned.

Beans, Lentils, And Soy Foods

Beans and lentils bring fiber, folate, and iron. Soy foods like tofu, tempeh, and edamame add protein plus minerals. Most people can eat moderate soy as part of a varied diet.

Whole Grains

Oats, quinoa, brown rice, barley, and whole-wheat pasta give fiber and B vitamins. Cook a batch, then build bowls with vegetables, protein, and a fat like olive oil or avocado.

Nuts, Seeds, And Olive Oil

Walnuts, chia, flax, pumpkin seeds, and sesame add healthy fats, minerals, and fiber. Olive oil is a solid default fat for cooking and dressings.

Seafood, Eggs, And Dairy Or Fortified Alternatives

Seafood brings DHA and EPA plus iodine and selenium. Eggs bring choline and protein. Yogurt, milk, and kefir add iodine and calcium. If you avoid dairy, choose fortified alternatives that list calcium and vitamin D on the label and keep added sugar low.

Fruits With A Lot Of Color

Berries, oranges, kiwi, and grapes are easy to use. Fresh or frozen both work. Pair fruit with protein or fat to stay full, like berries with yogurt or an apple with peanut butter.

Fertility Nutrients At A Glance

This table pulls recurring nutrients into one place so you can shop with a purpose and mix sources across the week.

Nutrient	Food Sources	Why It Shows Up In Fertility Plans
Folate	Spinach, lentils, chickpeas, asparagus, fortified grains	Cell division and DNA synthesis; tied to preconception nutrient stores
Vitamin B12	Eggs, dairy, fish, meat, fortified plant milks	Works alongside folate in methylation pathways
Omega-3 (DHA/EPA)	Salmon, sardines, trout, anchovies	Membrane fats linked to ovulation and semen measures
Omega-3 (ALA)	Chia, flax, walnuts, canola oil	Plant omega-3 that converts in small amounts to DHA/EPA
Iron	Beef, chicken, beans, lentils, spinach, fortified cereals	Low stores can relate to fatigue; iron needs rise in pregnancy
Zinc	Oysters, beef, pumpkin seeds, beans, yogurt	Tied to sperm formation and hormone signaling
Iodine	Dairy, seafood, iodized salt, eggs	Tied to thyroid hormones that affect cycles and early pregnancy
Choline	Eggs, salmon, chicken, soybeans	Part of early neural development; useful preconception
Selenium	Brazil nuts, eggs, tuna, whole grains	Antioxidant roles discussed in sperm quality research
Fiber	Beans, oats, berries, vegetables, whole grains	Blood sugar steadiness and hormone metabolism

How To Build A Plate While Trying To Conceive

Food lists are helpful, yet meals drive habits. Use a simple plate formula and adjust portions to your hunger:

• Half vegetables and fruit: aim for color and variety.
• One quarter protein: rotate beans, fish, eggs, poultry, tofu, and yogurt.
• One quarter slow carbs: whole grains, starchy vegetables, or legumes.
• Add a fat: olive oil, avocado, nuts, seeds, or a fatty fish choice.

Fertility isn’t only a “female” topic. Sperm health responds to the same basics: enough micronutrients, fewer ultra-processed foods, less heavy drinking, and better sleep. For a science-based overview of diet patterns linked to fertility, see Harvard’s piece on healthy eating and fertility.

Protein Rhythm For Both Partners

A weekly rhythm keeps variety without overthinking:

• Two fish meals using lower-mercury picks from FDA guidance
• Three to five legume meals (beans, lentils, tofu, tempeh)
• Eggs a few times a week if you enjoy them
• Meat or poultry in moderate portions if it fits your pattern

Carb Quality And Cycle Regularity

Carbs aren’t the enemy. The type matters more than the label. Whole grains, legumes, and fruit come with fiber and minerals. Sugary drinks and refined snacks can crowd out better food and can lead to energy crashes.

If you have PCOS or insulin resistance, carb quality may matter even more. Work with your clinician or dietitian on a pattern that keeps you full and keeps blood sugar steadier.

Quick Fertility-Focused Meal Combos

Use this table when you’re tired and the fridge looks empty. Each combo aims for protein, fiber, and a fat source.

Meal	What To Combine	Fast Prep Tip
Oat Bowl	Oats + milk/fortified soy + berries + walnuts	Microwave oats, then add toppings
Egg Plate	Eggs + sautéed spinach + whole-grain toast + fruit	Cook spinach in the same pan as eggs
Yogurt Cup	Greek yogurt + chia + frozen berries	Thaw berries while you stir
Bean Salad	Chickpeas + cucumber + tomato + olive oil + lemon	Use canned beans, rinse well
Grain Bowl	Quinoa + roasted vegetables + tofu + tahini	Batch-cook quinoa once a week
Fish Night	Salmon/sardines + vegetables + brown rice	Use frozen vegetables when fresh runs out
Soup And Salad	Lentil soup + side salad + avocado	Freeze single portions of soup
Snack Pair	Fruit + nuts or yogurt	Portion nuts once for the week

Foods And Habits To Limit While Trying To Conceive

You don’t need a strict “no” list, but some patterns are worth dialing back because they crowd out better foods or come with known downsides.

Trans Fats And Deep-Fried Foods

Trans fats raise heart risk and don’t bring anything useful to fertility nutrition. Many places restrict them, yet some packaged foods still contain small amounts. Scan labels for “partially hydrogenated oils” and keep those products rare.

Highly Sugary Drinks

Soda, sweet coffee drinks, and energy drinks can spike blood sugar quickly and add a lot of calories without keeping you full. If you want something sweet, choose fruit or yogurt, then move on.

High-Mercury Fish

Fish can be a strong fertility food, but mercury is a real issue. Stick with lower-mercury options and vary your picks. Use the FDA list as your reference for what to eat more often and what to keep rare.

Alcohol And Smoking

Alcohol can affect hormones and semen measures. Smoking is linked to lower fertility in both partners. If quitting is hard, bring it up with your clinician so you can get a plan that fits your life.

Three-Month Reset: Simple Steps That Stick

If you want a clean starting point, pick two changes and keep them for 12 weeks. That window lines up with sperm production and gives eggs time in a better nutrient setting.

• Eat one leafy-green serving daily, cooked or raw.
• Add beans or lentils three times a week.
• Cook fish twice a week using lower-mercury choices.
• Swap refined snacks for fruit, nuts, or yogurt most days.
• Use olive oil as the default cooking fat.

If you’re also taking a prenatal vitamin, keep your clinician in the loop on any extra supplements. Some “fertility” blends stack high doses of overlapping nutrients.

When Food Isn’t Enough

If you’ve been trying for a while with no success, diet changes are still worth doing, but don’t let them delay evaluation. Age, cycle regularity, and medical history matter. A clinician can check ovulation, hormones, tubes, uterus, and semen analysis and then map next steps.