Nutrition and fertility are closely linked. Foods provide essential nutrients that directly influence the reproductive health of men and women.
Today, our diet contains many toxins that can affect the body. Reviewing our eating habits is key, as an unbalanced diet can disrupt our biological clock.
Additionally, numerous studies show that both obesity and underweight complicate conception and pregnancy. That is why fertility specialists advise following the most balanced diet possible.
Why is nutrition important in fertility treatment and how does it influence conception?
Many difficulties in conceiving are related to poor eating habits, so taking care of the diet is essential. Overweight women often experience ovulation disorders, and in men infertility is often linked to oligospermia (low sperm count) or poor motility. A lack of nutrients such as folic acid, zinc, and antioxidants directly affects egg and sperm quality.
The World Health Organization (WHO) states that a balanced diet improves maternal and fetal health, strengthens the immune system, supports safer pregnancies and deliveries, and reduces the risk of chronic diseases such as diabetes and heart disease.
Learn more about the importance of nutrition in fertility treatment to understand how proper eating can increase success rates.
How to improve nutrition during fertility treatment?
First, consult a nutritionist to design a personalized meal plan that fits your lifestyle and reproductive goals. If you have already started assisted reproduction, discuss dietary adjustments with your fertility specialist to optimize results. Avoid self-medication: before taking supplements or medications, always see a reproductive medicine expert.
Prioritize whole foods rich in folic acid (400 µg/day), zinc (8–11 mg/day), omega-3 fatty acids (at least 250 mg of DHA+EPA/day), antioxidants (vitamins C and E), and iron (15–18 mg/day). Maintain a balanced energy intake (1,800–2,200 kcal/day for women) and drink about 2 L of water daily.
WHO recommendations to support fertility
The WHO advises:
- Follow a varied diet with fruits and vegetables to ensure essential vitamins, minerals, and antioxidants for reproductive health.
- Adjust caloric intake to maintain a body mass index (BMI between 18.5 and 24.9 kg/m²), as both overweight and undernutrition affect fertility in both sexes.
- Avoid ultraprocessed foods containing pesticides, preservatives, or endocrine disruptors that harm ovulation and sperm production.
- Limit alcohol, caffeine (<200 mg/day), and tobacco, as they damage sperm formation, egg maturation, and implantation.
When to see a nutrition and fertility specialist?
If you have been trying to conceive for more than a year without success (or six months if you are over 35), it’s time to seek professional help. At Ingenes we offer comprehensive assessments to identify nutritional factors affecting your fertility. Learn more about our approach and how our team can support you.
FAQ
1. Which vitamins are key to improving fertility?
Folic acid, vitamin D, and antioxidants like vitamins C and E are fundamental. Folic acid supports DNA synthesis and prevents neural tube defects. Vitamin D regulates sex hormones and ovarian function. Antioxidants protect eggs and sperm from oxidative damage.
Consult your specialist for the right dosage: 400 µg of folic acid daily for women planning pregnancy and 1,000–2,000 IU/day of vitamin D if levels are low.
2. Does the male diet influence fertility?
Yes. Zinc, selenium, omega-3 fatty acids, and antioxidants improve sperm count, motility, and morphology. Zinc is involved in testosterone production, selenium protects sperm DNA, and omega-3s maintain cell membrane fluidity. Include nuts, seeds, fatty fish, and whole grains.
Reducing processed meats, trans fats, and excess alcohol also improves sperm quality. Regular exercise and stress management are allies of reproductive well-being.
3. How does body weight affect assisted reproduction success?
Both overweight and underweight alter reproductive hormones and gamete quality. A BMI above 30 kg/m² is associated with lower implantation and pregnancy rates in IVF, while a BMI below 18.5 kg/m² can disrupt ovulation. Achieving a healthy weight improves treatment outcomes.
Work with a nutritionist to implement sustainable changes and moderate physical activity. Losing 5–10% of body weight can make a significant difference.
4. What foods should you avoid when trying to conceive?
Avoid fish high in mercury (shark, swordfish), excessive caffeine (>200 mg/day), artificial sweeteners, and ultraprocessed foods with trans fats. These can disrupt hormonal balance and egg quality.
Opt for whole grains, lean proteins, fresh fruits and vegetables, and healthy fats. A balanced, nutrient-rich diet creates an optimal environment for conception.
Sources
- World Health Organization. (2021). Nutrition. https://www.who.int/health-topics/nutrition#tab=tab_1
- Centers for Disease Control and Prevention. (2020). Preconception Health. https://www.cdc.gov/preconception/index.html
- Mayo Clinic. (2019). Nutrition and Fertility. https://doi.org/10.1016/j.fertnstert.2018.05.041
- MedlinePlus. (2021). Vitamins for Pregnancy. https://medlineplus.gov/vitaminsformenstruationandfertility.html
Remember that every body is unique. Stay positive and consult a fertility specialist to receive proper guidance and increase your chances of success.