Nutrition plays an important role in preparing the body for conception. But with so much conflicting information, exaggerated promises, and supplement promotions everywhere, it can be hard to know what actually matters. A science-based approach to nutrition is key to supporting reproductive health. So let’s look at what the evidence really shows.

Nutritional Factors That Support Fertility

Balanced Nutrition and Hormonal Health

A diet rich in whole foods, fruits, vegetables, healthy fats, and high-quality protein helps regulate hormones, supports regular ovulation, and improves egg quality. The source of protein matters too — research suggests that replacing some animal protein with plant-based alternatives may reduce the risk of ovulatory infertility.

A growing body of evidence supports the Mediterranean diet — rich in all of the above — as particularly beneficial for fertility. A recent systematic review and meta-analysis, as well as an earlier study by Greek researchers, showed that following a Mediterranean dietary pattern is associated with higher chances of conception in women undergoing assisted reproduction.

Blood Sugar and Insulin Regulation

Managing insulin and blood sugar levels is essential when preparing for conception. This is especially important for women with polycystic ovary syndrome (PCOS) or other conditions affecting glycaemic control. High insulin levels are closely linked to elevated androgens, which disrupts hormonal balance and makes conception more difficult. A low-glycaemic diet, rich in fibre and well-balanced in healthy fats and protein, can support more regular ovulation and help minimise the effects of insulin resistance.

Healthy Fats for Hormone Production

Omega-3 fatty acids and other essential fats play a key role in hormone synthesis and reducing inflammation. Foods such as oily fish, flaxseeds, walnuts, and chia seeds support hormonal balance. The antioxidant properties of these foods also appear to improve egg quality and reproductive function more broadly.

Micronutrients and Reproductive Function

Vitamins and minerals such as folate, vitamin B12, vitamin D, zinc, iron, iodine, and selenium all play an important role in fertility. Deficiencies in these nutrients have been linked to impaired ovarian function, irregular menstrual cycles, and an increased risk of complications during pregnancy. These micronutrients support egg quality, improve the chances of successful conception, and help regulate the menstrual cycle.

Antioxidants and Female Fertility

Chronic low-grade inflammation and oxidative stress can negatively affect fertility. A diet rich in antioxidants, omega-3s, and minimally processed foods can help reduce inflammation and create a healthier reproductive environment. A recent meta-analysis of 20 randomised clinical trials found that antioxidant supplementation — with more pronounced results at lower doses — increased the number of eggs retrieved and clinical pregnancy rates in women with diminished ovarian reserve, with coenzyme Q10 showing particularly promising results.

Gut Health and Fertility

A healthy gut microbiome supports hormone metabolism and helps regulate inflammation. Research suggests that personalised nutrition, tailored to support each woman’s individual microbiome, may be more effective than a one-size-fits-all dietary approach. Foods like kefir and Greek yogurt, along with fibre from fruits, vegetables, legumes, and wholegrains, feed the beneficial bacteria in the gut and support overall reproductive health.

Body Weight and Fertility

Research consistently shows that a healthy weight is associated with better fertility outcomes. When needed, a modest weight loss of around 5–10% can improve the chances of conception. However, it’s important to acknowledge that weight loss advice can cause significant anxiety and pressure — particularly for women with PCOS, a history of chronic dieting, or a difficult relationship with food. In these cases, focusing on nourishment and reducing stress around eating is far more beneficial than setting strict weight loss targets. It’s also worth noting that for underweight women, gaining weight is equally linked to improved fertility outcomes.

Stress and Mental Wellbeing

Elevated stress levels can significantly affect hormonal regulation and fertility. A balanced, mindful approach to eating, gentle physical activity, and good-quality, adequate sleep are all important pillars of mental health and wellbeing — and in turn, they can positively influence the chances of conception.

Fertility Supplements: What You Need to Know

The market for supplements promising to boost fertility is growing rapidly. While supplementing with certain nutrients — such as folate, vitamin D, and omega-3 fatty acids — can be beneficial in some cases, it’s important to be clear: there is no single “magic” fertility supplement. Nutritional needs vary from person to person depending on diet, age, health history, personal preferences, and budget. Before investing in expensive products, speak first with your healthcare team to make sure what you’re taking is appropriate for your individual needs.

In Summary

Nutrition plays a meaningful role in supporting fertility, but it doesn’t need to be complicated or restrictive. By focusing on balanced, nutrient-rich meals and a calm, healthy relationship with food, you can create the right conditions for conception — without unnecessary stress or extremes.

If you’re preparing for pregnancy and would like evidence-based, personalised nutrition support, you can find out more about the Fertility & Pregnancy Nutrition Programme or book a free Discovery Call with me.

The information in this article is intended for educational purposes only and does not replace medical advice. Always consult a healthcare professional before making changes to your diet or lifestyle.

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