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), 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.