This is not intended to be medical advice, please see a healthcare professional for more information
The research is in and there’s no denying that what we eat in the lead-up to conception can impact our chance of becoming pregnant, the outcome of the pregnancy, and the health of the newborn.
But what does a healthy pre-pregnancy diet look like?
It doesn’t involve only eating "fertility foods" or following restrictive diets to guarantee pregnancy. No single food or diet can guarantee conception. Another myth is that certain foods can magically cure infertility.
Let’s focus on evidence-based strategies to optimise preconception with nutrition.
Our experts have info on foods to prepare for pregnancy, tips for getting the most nutrition out of what you eat, and advice for a healthy conception.
When should I start thinking about my pre-pregnancy diet?
The preconception period is the 3-12 months prior to falling pregnant. What you eat now will affect your egg production in roughly 3 months’ time, which in turn may affect your future baby’s health.
Sperm has as much of an impact on conception and infant health as the egg, and a full sperm cycle takes approximately 64 days. A male fertility diet plan should include sperm-supporting nutrients like selenium and folate.
Egg cells start to develop and mature before you ovulate, which can take up to 3 months. Supporting these cells with a healthy preconception diet could increase the chance that they’ll be fertile.
How does my pre-conception diet impact my baby?
Your pre-conception diet extends beyond conception and can significantly influence the health of your future baby.
There are a few ways diet can affect the health of your future baby:
- Growth and foetal health: A nutrient-rich pre-conception diet can positively impact the development of your baby's organs and systems. Essential nutrients like folate, omega-3 fatty acids, iron, and vitamins play critical roles in neural tube development, brain function, immune system development and overall growth.
- Healthy birth weight: Inadequate nutrition and nutrient deficiencies in both men and women prior to conception can increase risk of having low or high birth weight babies. An effective fertility diet plan should be rich in kilojoules and essential nutrients.
- Developmental issues: Nutrient deficiencies can affect the development of the placenta, blood supply to the growing foetus, brain and spinal cord development and potentially increase the chance of prematurity.
By working fertility boosting foods into your everyday diet, you not only increase your chances of conception but also provide a solid foundation for your future baby's health.
FAQs What foods should I eat when trying to conceive?
How does diet affect fertility?
Diet can significantly impact your ability to conceive. A healthy fertility diet could increase the chance of conception, and of ongoing infant health.
Fertility nutrition can impact a couple’s ability to conceive in three key ways:
- Nutrient-rich foods: Consuming a well-balanced diet rich in essential nutrients such as folate, iron, zinc, and antioxidants can promote hormonal balance. This balance regulates ovulation and supports healthy egg and sperm production, increasing the likelihood of conception.
- Weight management: Maintaining a healthy weight through proper nutrition is crucial for fertility. Being underweight or overweight can negatively affect hormone production and disrupt the menstrual cycle and sperm health. This can make it hard to fall pregnant.
- Inflammation reduction: A fertility diet emphasises anti-inflammatory foods, including fruits, vegetables, whole grains, and healthy fats, to reduce inflammation and create a favourable environment for conception.
What foods should I eat when trying to conceive?
No need to spend a fortune on exotic ingredients. The best fertility foods are the same you would eat for general well-being: whole grains, healthy fats, lots of veggies, and some protein.
If you’re wondering what to eat when trying to conceive, start with the ground-level nutrition:
- Make sure vegetables make up half your plate (or more!) of each meal.
- Say goodbye to white processed foods (e.g. white bread, rice, pasta) and choose whole grain options instead. Brown rice, quinoa, and bread with seeds are good places to start.
- Eat more “good” fats from avocados, nuts, oily fish and seeds. They reduce inflammation and improve egg and sperm quality.
- Switch lollies and biscuits out for fruit. Fruit is packed full of phytonutrients and antioxidants that will support your immune system and help regulate hormones.
With the basis of your fertility diet in place, you can add in specific fertility boosting foods. The reason they “boost” fertility is because they provide a high amount of nutrients that are key for conception and a healthy pregnancy.
Our favourite fertility boosting foods:
- Spinach: High in iron and folate for healthy ovulation.
- Lentils: Rich in folate and protein for reproductive health and hormone regulation.
- Full fat dairy: Protein for hormone synthesis, potassium for health of reproductive muscles, and omega-3 fatty acids for egg and sperm health.
- Berries: Packed with antioxidants and vitamin C, which can protect eggs from damage.
- Avocado: Contains healthy fats and vitamins for improved fertility, sperm mobility, and general reproductive health.
- Pomegranate: Booming with antioxidants for blood flow to the uterus.
- Walnuts: High in omega-3 fatty acids and antioxidants, which can promote healthy sperm production and improve fertility.
What are foods to avoid when trying to get pregnant?
When planning a fertility diet, there are foods to steer clear of:
- High-mercury fish: Shark, swordfish and king mackerel contain high levels of mercury, which can impact fertility and harm the foetus.
- Excessive caffeine: Going over the top with caffeine has been associated with reduced fertility. It is recommended to limit your caffeine intake to no more than 200 milligrams per day — about how much coffee you get in a standard “regular” takeaway cup.
- Alcohol: Alcohol intake, especially excessive amounts, dampens fertility. Drinking while pregnant can harm the developing baby.
- Processed foods and sugar: Junk food causes inflammation, hormonal imbalances and poor overall health. Opt for whole, nutrient-dense foods for your fertility diet instead.
Your specific dietary needs are personal. Speak to a dietician who specialises in fertility nutrition for help with planning your fertility diet.
What foods can help with male fertility?
While both men and women can benefit from a healthy pre pregnancy diet when trying to conceive, there are some differences in the specific nutrients that support male fertility:
- Antioxidants: Antioxidants like vitamin C, selenium and vitamin E have been shown to improve sperm health and quality.
- Zinc: Supports testosterone production and sperm development.
- Folic acid: Aids in DNA synthesis and helps sperm quality.
- Omega-3 Fatty Acids: Omega-3 fatty acids, particularly DHA, play a role in sperm membrane function and mobility.
Here are some foods men should include in a fertility diet:
- Oysters: Excellent source of zinc for healthy testosterone levels and sperm production.
- Citrus fruits: Oranges, grapefruits and lemons provide vitamin C, an antioxidant that can help protect sperm.
- Walnuts: Walnuts are a good source of omega-3 fatty acids, which may enhance sperm quality and motility.
- Brazil nuts: Rich in the antioxidant selenium for overall fertility.
- Leafy greens: Vegetables like spinach and kale contain folate, an important nutrient for sperm DNA integrity and overall reproductive health.
What key nutrients support pre-conception?
Certain nutrients are essential for hormone balance, egg and sperm health, and creating an ideal environment for a growing baby.
Here are some key nutrients and the fertility foods that contain them in abundance:
Folate
Folate plays a crucial role in early pregnancy and foetal development, and should be a focus in your pre-conception diet.
- Neural tube development: Folate is used in the development of the baby's neural tube, which becomes the brain and spinal cord. Without enough folate, the risk of neural tube defects such as spina bifida increases.
- Cell division and DNA synthesis: Folate is used in the rapid growth of the placenta and the baby.
How much folate do I need?
As part of a fertility diet, it is recommended for women to consume 400 to 500 micrograms (mcg) of folate every day.
Some women may require higher doses of folate, particularly those with a history of neural tube defects or certain medical conditions. This is one nutrient where personalised advice from a healthcare profession is especially helpful.
Which fertility foods are high in folate?
Whether you need to supplement folate or not, folate-rich foods are some of the best foods for fertility.
- Leafy greens: Spinach, kale, and silverbeet
- Legumes: Lentils, chickpeas, black beans, and kidney beans
- Citrus fruits: Oranges and grapefruits
- Avocado
- Fortified grains: Look for whole grain bread, pasta, and cereals fortified with folate.
Iodine
Iodine is key for hormone balance in both parents, as well the development of the baby’s brain and nervous system.
- Thyroid hormone production: Iodine is a key component of thyroid hormones, which regulate metabolism and support overall growth of eggs, sperm, and the baby.
- Brain development: Iodine deficiency can cause cognitive impairments and developmental delays in children.
How much iodine do I need in my fertility diet?
- Preconception: 150 micrograms (mcg) of iodine daily.
- During pregnancy: 220 mcg per day.
NOTE: It is possible to consume too much iodine. Speak to a dietitian or nutritionist for personalised advice, especially if you have a thyroid condition.
Which fertility foods are high in iodine?
- Seaweed: Kelp, nori, and other types of seaweed
- Seafood: Fish, particularly saltwater fish like cod and tuna
- Dairy products: Milk, yoghurt and cheese
- Eggs: Whole eggs, including the yolk
Zinc
Zinc is critical for fertility. Here's why it’s an important part of every pre conception diet:
- Hormone balance: Zinc supports menstruation, ovulation, and the production of oestrogen, progesterone, and testosterone.
- Egg development and quality: Zinc helps in the development and maturing of the egg.
- Sperm production: Sufficient zinc levels can positively impact sperm count and quality.
How much zinc do I need in my fertility diet?
- Preconception for women: 8 to 11 milligrams per day.
- Men should aim for approximately 11 to 14 mg per day.
Which fertility foods are high in zinc?
- Shellfish: Crab, shrimp and especially oysters
- Meat: Lean beef, pork, and poultry
- Legumes: Chickpeas, lentils, black beans and kidney beans
- Seeds and nuts: Pumpkin seeds, sesame seeds, and cashews
- Dairy products: Milk, yoghurt and cheese
Vitamin B12
Vitamin B12 plays a vital role in reproductive health, DNA synthesis, and the development of the baby's nervous system. Here's why Vitamin B12 is an essential part of fertility nutrition:
- Reproductive health: Vitamin B12 is needed for hormone function and ovulation.
- DNA synthesis: Vitamin B12 is used in crucial development processes, including DNA synthesis and the production of red blood cells.
- Nervous system development: Sufficient Vitamin B12 intake during pregnancy is essential for the baby's brain and nervous system.
How much Vitamin B12 do I need in my fertility diet?
Preconception: Around 2.6 micrograms (mcg) per day. This recommendation also applies during pregnancy.
It can be particularly difficult for vegans and other people on restricted diets to get enough vitamin B12 from food. Speak to a dietitian about personalising your fertility diet.
Which fertility foods are high in Vitamin B12?
- Meat: Beef, chicken and lamb
- Fish: Salmon and trout
- Dairy products: Milk, cheese and yoghurt
- Eggs: Whole eggs including the yolks
- Fortified foods: Some plant-based milk alternatives
Iron
Boosting your iron stores before becoming pregnant is especially important because iron levels drop throughout pregnancy. Here’s why it’s an essential nutrient as part of a fertility diet:
- Oxygen transport: Iron transports oxygen in the blood, ensuring optimal functioning of reproductive organs.
- Fertility and conception: Iron deficiency is associated with an increased risk of infertility.
How much iron do I need?
Preconception: 18 milligrams (mg) of iron every day
Seek personal advice from a dietitian. You may need more or less iron, depending on your personal circumstances.
Which fertility foods are high in iron?
- Lean meats: Beef, lamb, poultry and organ meats like liver
- Legumes: Beans, lentils, and chickpeas
- Leafy greens: Spinach, kale, and silverbeet
- Fortified cereals: Certain breakfast cereals contain added iron
- Shellfish: Oysters, clams and mussels
Omega-3 Fatty Acids
Omega-3 fatty acids are the stars of reproductive health. Here's why omega-3 fatty acids are important to eat when trying to conceive:
- Hormonal balance: Omega-3 fatty acids support healthy ovulation and menstrual cycles.
- Foetal brain and eye development: DHA (a type of omega-3 fatty acid) is a major component of the brain and retina.
- Inflammation reduction: Omega-3 fatty acids reduce inflammation and create a favourable environment reproductive health.
How much omega-3 do I need?
Preconception: 200-300 milligrams (mg) of DHA (a specific omega-3 fatty acid) per day.
Which fertility foods are high in omega-3 fatty acids?
- Fatty fish like salmon, sardines, trout, and mackerel
- Chia seeds and flax seeds
- Walnuts
- Soy, edamame, and tofu
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