Nutrition and fertility: What to eat when you’re trying to conceive

Why nutrition affects fertility

What you eat every day doesn’t just influence your energy and mood - it also affects your fertility. Your body needs nutrients to produce healthy eggs, keep your hormones balanced, and support good blood flow to the reproductive organs. A balanced diet supports reproductive health in multiple ways. Antioxidants - found in fruit, vegetables, nuts, and whole grains - protect egg and sperm quality from oxidative stress. Healthy fats, such as those in oily fish (salmon, sardines, mackerel), contribute to hormone production and improve egg quality. Nutrients like vitamin D, zinc, iron, selenium and iodine also play key roles in cycle regulation and healthy baby development.

Hydration tip: drink around nine glasses of water a day to keep your reproductive organs functioning optimally.

Healthy fats: more than just energy

Fats often get a bad reputation, but that’s undeserved. Healthy unsaturated fats are essential for fertility and hormone production. Think of oily fish, avocados, nuts, seeds and olive oil. These fats help your body absorb fat-soluble vitamins like A, D and E - all of which contribute to a healthy cycle and ovulation. Omega-3 fatty acids deserve special attention. They support hormone production needed for ovulation, improve blood flow to the uterus, and increase the chances of successful implantation. Research even shows that women who get enough omega-3s are almost twice as likely to conceive.

Tip: eat oily fish twice a week or add flaxseeds, walnuts or chia seeds to your breakfast.

Proteins: building blocks for fertility

Proteins are essential for the production of hormones, enzymes and body cells - and therefore for reproduction. Many women consume less protein than they think, especially if they eat mostly plant-based. Aim for 1 to 1.5 grams of protein per kilo of body weight per day, and try to include some protein at breakfast. This not only helps lower cortisol (the stress hormone) but also provides steady energy throughout the day. Good sources of protein include eggs, Greek yoghurt, chicken, turkey, quinoa, lentils and beans. If you eat meat, choose grass-fed beef or organic chicken - both are rich in high-quality protein and better for hormonal balance.

Carbohydrates: choose smart, not less

Carbohydrates are often the first thing people cut when trying to eat healthier, but they’re actually important for fertility. Complex carbohydrates - like those in whole grains, legumes, potatoes with skin, and sweet potatoes - help stabilise blood sugar levels, which is crucial for hormonal balance. Sharp fluctuations in blood sugar can lead to insulin resistance, which negatively affects ovulation and egg quality. So, choose wholegrain pasta over white pasta, and brown rice instead of white rice.

Small swap: try pumpkin or lentils as an alternative to rice or potatoes - nourishing, fibre-rich and great for your hormones.

Fresh food: eat as close to nature as possible

Fresh, unprocessed foods are the best way to get enough vitamins and minerals. The less processed your food is, the better it is for your body. Think vegetables, fruit, whole grains, nuts, seeds, fresh fish or chicken - foods that still look like they came from nature. Try to avoid products with long ingredient lists or unrecognisable additives. The longer the list, the more likely it contains sugar, palm oil or preservatives.

Fun fact: once you cut or cook food, it slowly starts to lose nutrients. Fresh, intact foods aren’t just tastier - they’re also more nutritious.

Wrapping up

A fertility-friendly diet isn’t about perfection - it’s about balance. Focus on what you can add, not what you should avoid.

Eat enough protein (around 70–100 g per day)
Include healthy fats like olive oil, nuts and oily fish
Eat at least 400 g of vegetables daily
Limit fast sugars, but allow yourself the occasional treat

At Flouria, we believe in the 80/20 rule: eat well 80% of the time, and enjoy yourself without guilt the other 20%. Your body thrives not through restriction, but through food that nourishes, supports and feels good.

Key takeaways

Healthy fats, proteins and complex carbs support hormonal balance.
Antioxidants, zinc, iron and vitamin D are essential for egg quality.
Fresh, unprocessed foods form the foundation of fertility.
Hydration and consistency matter more than perfection.

References:

MD, Robert H. Shmerling. “Fertility and Diet: Is There a Connection?” Harvard Health Blog, 31 May 2018, www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949

Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in nutrition (Bethesda, Md.), 12(6), 2372–2386. https://doi.org/10.1093/advances/nmab068

Karayiannis, D., Kontogianni, M. D., Mendorou, C., Mastrominas, M., & Yiannakouris, N. (2018). Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Human reproduction (Oxford, England), 33(3), 494–502. https://doi.org/10.1093/humrep/dey003

Why nutrition affects fertility

What you eat every day doesn’t just influence your energy and mood - it also affects your fertility. Your body needs nutrients to produce healthy eggs, keep your hormones balanced, and support good blood flow to the reproductive organs. A balanced diet supports reproductive health in multiple ways. Antioxidants - found in fruit, vegetables, nuts, and whole grains - protect egg and sperm quality from oxidative stress. Healthy fats, such as those in oily fish (salmon, sardines, mackerel), contribute to hormone production and improve egg quality. Nutrients like vitamin D, zinc, iron, selenium and iodine also play key roles in cycle regulation and healthy baby development.

Hydration tip: drink around nine glasses of water a day to keep your reproductive organs functioning optimally.

Healthy fats: more than just energy

Fats often get a bad reputation, but that’s undeserved. Healthy unsaturated fats are essential for fertility and hormone production. Think of oily fish, avocados, nuts, seeds and olive oil. These fats help your body absorb fat-soluble vitamins like A, D and E - all of which contribute to a healthy cycle and ovulation. Omega-3 fatty acids deserve special attention. They support hormone production needed for ovulation, improve blood flow to the uterus, and increase the chances of successful implantation. Research even shows that women who get enough omega-3s are almost twice as likely to conceive.

Tip: eat oily fish twice a week or add flaxseeds, walnuts or chia seeds to your breakfast.

Proteins: building blocks for fertility

Proteins are essential for the production of hormones, enzymes and body cells - and therefore for reproduction. Many women consume less protein than they think, especially if they eat mostly plant-based. Aim for 1 to 1.5 grams of protein per kilo of body weight per day, and try to include some protein at breakfast. This not only helps lower cortisol (the stress hormone) but also provides steady energy throughout the day. Good sources of protein include eggs, Greek yoghurt, chicken, turkey, quinoa, lentils and beans. If you eat meat, choose grass-fed beef or organic chicken - both are rich in high-quality protein and better for hormonal balance.

Carbohydrates: choose smart, not less

Carbohydrates are often the first thing people cut when trying to eat healthier, but they’re actually important for fertility. Complex carbohydrates - like those in whole grains, legumes, potatoes with skin, and sweet potatoes - help stabilise blood sugar levels, which is crucial for hormonal balance. Sharp fluctuations in blood sugar can lead to insulin resistance, which negatively affects ovulation and egg quality. So, choose wholegrain pasta over white pasta, and brown rice instead of white rice.

Small swap: try pumpkin or lentils as an alternative to rice or potatoes - nourishing, fibre-rich and great for your hormones.

Fresh food: eat as close to nature as possible

Fresh, unprocessed foods are the best way to get enough vitamins and minerals. The less processed your food is, the better it is for your body. Think vegetables, fruit, whole grains, nuts, seeds, fresh fish or chicken - foods that still look like they came from nature. Try to avoid products with long ingredient lists or unrecognisable additives. The longer the list, the more likely it contains sugar, palm oil or preservatives.

Fun fact: once you cut or cook food, it slowly starts to lose nutrients. Fresh, intact foods aren’t just tastier - they’re also more nutritious.

Wrapping up

A fertility-friendly diet isn’t about perfection - it’s about balance. Focus on what you can add, not what you should avoid.

Eat enough protein (around 70–100 g per day)
Include healthy fats like olive oil, nuts and oily fish
Eat at least 400 g of vegetables daily
Limit fast sugars, but allow yourself the occasional treat

At Flouria, we believe in the 80/20 rule: eat well 80% of the time, and enjoy yourself without guilt the other 20%. Your body thrives not through restriction, but through food that nourishes, supports and feels good.

Key takeaways

Healthy fats, proteins and complex carbs support hormonal balance.
Antioxidants, zinc, iron and vitamin D are essential for egg quality.
Fresh, unprocessed foods form the foundation of fertility.
Hydration and consistency matter more than perfection.

References:

MD, Robert H. Shmerling. “Fertility and Diet: Is There a Connection?” Harvard Health Blog, 31 May 2018, www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949

Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in nutrition (Bethesda, Md.), 12(6), 2372–2386. https://doi.org/10.1093/advances/nmab068

Karayiannis, D., Kontogianni, M. D., Mendorou, C., Mastrominas, M., & Yiannakouris, N. (2018). Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Human reproduction (Oxford, England), 33(3), 494–502. https://doi.org/10.1093/humrep/dey003

Nutrition and fertility: What to eat when you’re trying to conceive