What to Eat When Trying to Conceive: A Fertility Diet Guide

When you're trying to conceive (TTC), it's natural to wonder whether there are specific foods that can improve fertility. While there is no single "fertility food" that guarantees pregnancy, research suggests that overall dietary patterns can influence reproductive health in both women and men.

Although nutrition is only one piece of the puzzle, evidence suggests that diet can affect fertility and may play an important role in supporting reproductive function.

Many people assume fertility nutrition is about cutting out foods or following a strict diet. In reality, preconception nutrition is often about building sustainable habits that support fertility and overall health without pressure or perfection.

The goal is not to follow a perfect diet. Instead, focus on building consistent eating habits that support hormone production, ovulation, egg and sperm health, and overall well-being.

Focus on a Mediterranean-Style Eating Pattern

The dietary pattern most consistently associated with fertility is a Mediterranean-style diet. This approach emphasizes:

• Vegetables and fruits
• Whole grains
• Beans, lentils, and other legumes
• Nuts and seeds
• Fish and seafood
• Healthy fats
• Moderate amounts of dairy products
• Limited highly processed foods, sugary beverages, and foods containing trans fats

This style of eating provides a variety of nutrients that support fertility and overall health and may help reduce inflammation.

Research suggests that Mediterranean-style eating patterns may support fertility in both women and men, although study findings have not always been consistent. Overall, this dietary pattern is associated with many aspects of health that are important before and during pregnancy.

In men, Mediterranean-style dietary patterns have been associated with improved sperm quality, including sperm concentration and total sperm count. Because sperm development takes several months, nutrition and lifestyle habits today may influence sperm quality well before conception occurs. Learn more about the connection between nutrition and sperm health.

Building a Mediterranean-style eating pattern does not require a complete overhaul of your diet. Small changes made consistently over time can add up. If you're unsure where to start, meal planning for fertility can help make healthy eating feel more practical and sustainable.

Prioritize Protein

Protein plays an important role in hormone production and overall health.

Include a variety of protein sources such as:

• Fish and seafood
• Eggs
• Greek yogurt and cottage cheese
• Beans and lentils
• Tofu and soy foods
• Poultry
• Lean meats

For many people, regularly including plant-based protein sources may provide additional benefits because they also contribute fiber and important nutrients.

Eat More Fruits and Vegetables

Fruits and vegetables provide vitamins, minerals, antioxidants, and fiber.

Antioxidants help protect cells from oxidative stress, including egg and sperm cells. Because both egg development and sperm development begin months before conception, everyday eating habits may be more important than many people realize.

Aim to include fruits or vegetables at most meals and snacks. Variety matters more than any single food or "superfood."

Include Healthy Fats

Healthy fats are important for hormone production and reproductive health.

These include:

• Extra-virgin olive oil
• Avocados
• Nuts and nut butters
• Seeds
• Fatty fish such as salmon, sardines, trout, and herring

Fatty fish are particularly important because they provide DHA and EPA, omega-3 fatty acids that may support fertility and overall health.

When choosing seafood, prioritize lower-mercury options such as salmon, sardines, trout, and herring. Avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.

Pay Attention to Key Fertility Nutrients

While food should be the foundation, several nutrients deserve special attention when TTC.

Folate

Folate supports healthy cell growth and helps prevent neural tube defects early in pregnancy.

Food sources include:

• Lentils
• Beans
• Leafy green vegetables
• Asparagus
• Avocado

Because neural tube development occurs very early in pregnancy, often before someone realizes they are pregnant, people trying to conceive are advised to take a supplement containing at least 400 micrograms (mcg) of folic acid daily.

Some individuals may require higher amounts of folic acid based on their medical history, medications, or previous pregnancy history. Speak with your healthcare provider about the dose that is right for you.

Choline

Choline supports fetal brain development and is an important nutrient before and during pregnancy.

Food sources include:

• Eggs
• Salmon
• Chicken
• Soy foods
• Dairy products

Many people do not consume enough choline, making it a nutrient worth paying attention to.

Iodine

Iodine supports thyroid function, which plays an important role in fertility and pregnancy.

Food sources include:

• Dairy products
• Seafood
• Iodized salt

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA and EPA, are found primarily in fatty fish and may support reproductive and overall health.

Aim to include fish regularly, especially lower-mercury options such as salmon, sardines, trout, and herring.

Support Blood Sugar Balance

Blood sugar regulation is particularly important for individuals with insulin resistance, diabetes, or conditions that affect ovulation and metabolism.

Simple strategies include:

• Building balanced meals with protein, fiber, and healthy fats
• Choosing whole grains more often than refined grains
• Eating regularly throughout the day
• Limiting sugary drinks

These habits can support metabolic health, improve insulin sensitivity, and may help improve reproductive outcomes. For individuals with PCOS, understanding the relationship between blood sugar and PCOS fertility may be particularly helpful.

What About Supplements?

Food should be the foundation of fertility nutrition, but supplements may help fill nutritional gaps when needed.

Most people TTC should discuss a prenatal vitamin with their healthcare provider. If you're wondering what testing or supplementation may be helpful before pregnancy, learn more about tests and supplements before pregnancy.

Depending on individual needs, additional nutrients such as vitamin D, omega-3 fatty acids, iron, iodine, or choline may be recommended.

Frequently Asked Questions

Do I Need to Stop Drinking Coffee When Trying to Conceive?

For most people, moderate caffeine intake appears to be safe while TTC. Current recommendations suggest limiting caffeine to no more than 200 mg per day, which is roughly equivalent to about one to two cups of coffee, depending on brewing method and serving size.

Higher amounts of caffeine may be associated with reduced fertility and adverse pregnancy outcomes, so moderation is generally recommended while TTC and during pregnancy.

Do I Need to Eat Perfectly to Improve Fertility?

No. Fertility nutrition is not about perfection. Consistently eating balanced meals that provide adequate nourishment is likely to have a greater impact than focusing on individual foods or striving for a perfect diet.

When to Consider Working With a Fertility Dietitian

When you're trying to conceive, it can be difficult to know which fertility and nutrition advice to trust.

While general fertility nutrition recommendations can be helpful, individual needs vary based on factors such as PCOS and fertility, endometriosis, diabetes, thyroid conditions, food allergies, dietary preferences, fertility treatments, and nutritional deficiencies.

A Registered Dietitian specializing in fertility nutrition can help you identify opportunities to support reproductive health, address nutritional gaps, and develop a personalized plan based on your health history and fertility goals.

The Bottom Line

When TTC, focus less on finding the perfect fertility food and more on creating a balanced eating pattern you can maintain over time.

A Mediterranean-style approach that includes plenty of vegetables, fruits, whole grains, protein-rich foods, healthy fats, and key fertility nutrients can help support fertility and prepare your body for pregnancy.

If you're looking for personalized guidance, working with a fertility-focused Registered Dietitian can help you create a nutrition plan tailored to your unique health history, fertility journey, and family-building goals.