Fertility and nutrition: An in-depth guide to optimize reproductive health

While there are many factors that can influence both male and female fertility, nutrition is a fundamental and critical one that can often be overlooked. Influencing everything from hormone production to egg and sperm quality, the proper balance of nutrients not only provides the essential building blocks for reproductive processes, but helps foster the best possible environment to sustain a pregnancy. A diet that’s deficient in key nutrients or imbalanced, however, can negatively impact fertility and increase the risk of complications.

A growing body of research demonstrates just how effective certain dietary habits can be in helping to optimize both male and female fertility. In addition to increasing the chances of becoming pregnant, scientific studies have shown that a balanced, fertility-focused diet can reduce the risk of complications, support fetal development, and improve long-term health outcomes for both the parents and child. Considering the seemingly endless onslaught of fertility-based nutrition trends and fads, it can be difficult to separate fact from fiction, but the following article will help break down the safe, effective, science-backed principles of optimizing fertility through nutrition. 

Fertility and nutrition: What’s the connection?

By influencing hormonal health, ovulation, sperm production, and more, nutrition plays an undeniable role in fertility. A well-balanced diet that includes key nutrients for fertility sets the foundation for becoming pregnant and maintaining a healthy pregnancy. Nutrition has a complex and important role when it comes to hormone production, impacting everything from metabolism to reproductive function. Certain macronutrients — namely fats and proteins — are essential for creating the hormones necessary for reproduction. 

Dietary fat intake — and polyunsaturated fatty acids (PUFAs) in particular — are important for reproductive function. PUFAs are a type of fatty acid that contain omega-3 and omega-6 fatty acids, which are considered essential; our bodies need them, but can’t produce them, so they must be included in our diets. The most common sources of PUFAs are fatty fish, nuts, seeds, and plant oils, and these “healthy fats” are important for a variety of body functions, including reproduction. 

Protein is a critical macronutrient for the production of reproductive hormones, including estrogen, progesterone, and testosterone. Protein is made up of amino acids, which are essential for the growth and development of eggs inside the ovaries. Additionally, amino acids are critical for sperm production, and a diet rich in high-quality protein (including lean meats, eggs, poultry, fish, and more) has been linked to improved sperm concentration, motility (movement), and morphology (shape). 

In addition to macronutrients, micronutrients including vitamins and minerals like zinc, selenium, and iodine are important for both male and female hormone production, as is dietary fiber. Eating a balanced, varied diet that includes a spectrum of nutrients and minimizes or excludes trans fats, added sugars, refined carbohydrates, and more, has been shown to support fertility and reproduction.

Key nutrients for fertility and how they work

Folic acid

Folic acid (a form of folate, which is a type of B vitamin), plays a vital role in male and female DNA synthesis and repair, and is considered essential for reproductive cell development. Most notably, folic acid is widely recommended as a supplement to aid in the prevention of certain birth defects. Pregnant women are advised to supplement their diets with folic acid because it helps the fetus’s neural tube (which becomes the brain and spine) develop. It is the only form of folate (a B vitamin) that's been shown to help prevent serious birth defects called neural tube defects (NTDs) like anencephaly and spina bifida. Folic acid can be found in vitamin supplements and certain fortified foods like breakfast cereals. 

Vitamin D

While Vitamin D is widely known for its role in bone health, it’s also crucial for male and female fertility. Research has shown that vitamin D can play a role in regulating the menstrual cycle, and adequate vitamin D levels may help maintain normal ovulation and menstrual regularity. Additionally, vitamin D is involved in the healthy development of the egg, and some research shows a correlation between vitamin D levels and Anti-Müllerian Hormone (AMH), which is a key indicator of the number of eggs a woman has (also known as ovarian reserve). In men, vitamin D has been linked with healthy sperm motility.

Iron

Iron is considered an important nutrient in female fertility due to the fact that women are more susceptible to iron deficiency due to blood loss during menstruation. Low levels of ferritin (a protein that stores iron in the body), are associated with unexplained infertility. Research has shown that restoring depleted iron stores in women was positively associated with pregnancy rates and outcomes. In men, iron has an important role in maintaining normal sperm development.

Omega-3 fatty acids

Omega-3 fatty acids are a type of PUFA that are particularly important for fertility. Derived mostly from fish oil, omega-3s have been shown to have a significant anti-inflammatory effect and are thought to have a positive effect on sperm quality and other mechanisms for reproduction. Because low-grade inflammation can interfere with ovulation, implantation, and sperm function, omega-3s—especially eicosapentaenoic acids or EPAs found in fish—can help create a healthier reproductive environment, which is especially important in people with conditions like polycystic ovary syndrome (PCOS) or endometriosis.

Zinc

Zinc is essential for a variety of physiological functions and plays an important part in sperm cell function, including motility and morphology. Zinc has also been shown to be an integral part in several stages of female reproduction, including egg growth and maturation, fertilization, embryo development, and positive pregnancy outcomes. Zinc supports key reproductive processes and plays an important role in the growth of the neural tube and placenta. Research has shown that even very short-term zinc deficiency can significantly impair fertility and pregnancy outcomes. 

Selenium

Selenium is a trace mineral that serves as an essential part of various enzymes and proteins that help make DNA, protect cells from damage and infections, and contribute to thyroid metabolism and certain reproductive functions. Selenium is highly concentrated in the follicular fluid surrounding a woman's eggs and helps protect the developing egg from oxidative stress, which can negatively impact its quality and lead to DNA damage. Selenium is also critical for sperm production and motility. A selenium deficiency has also been shown to lead to sperm morphology.

CoQ10

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that helps protect the body from cell damage. It’s important for cellular energy production in men and women, and has been shown to both help improve egg quality and sperm motility.

Diet plans that support reproductive health

Mediterranean diet

Rich in antioxidants and healthy fats, the Mediterranean Diet is also rooted in a balance of macronutrients, all of which helps to foster reproductive health for men and women. The diet places a heavy emphasis on plant-based foods, including vegetables and whole grains, and healthy fats like extra virgin olive oil. Not only has the Mediterranean Diet been linked to a lower risk of cardiovascular disease and many other chronic conditions, but the antioxidant-rich eating plan may help combat oxidative stress, which is a major factor in both male and female infertility. Although more research is needed on the specific fertility benefits of the Mediterranean Diet, studies suggest that the diet may lead to improvements in sperm quality and potentially better pregnancy outcomes.

DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan designed to reduce blood pressure and improve overall health by emphasizing fruits, vegetables, whole grains, low-fat dairy, whole, fish, poultry, and nuts, while limiting sodium, cholesterol, saturated fat, and added sugars. Because of its focus on antioxidant-rich foods, healthy fats, and reduced processed foods, the DASH diet helps support many of the dietary components that have been shown to support fertility and reproduction. While more research is needed to determine the specific fertility benefits of the DASH diet, studies have shown that men with a higher adherence to the DASH diet had significantly higher sperm count and concentration, and that women with PCOS who followed the DASH diet experienced improvements in insulin resistance and inflammatory markers — both of which can help restore ovulation and improve the chances of getting pregnant.

Whole-food, anti-inflammatory diets

Eating whole foods (like produce, whole grains, nuts, beans, fish, eggs, etc. that are unprocessed and unrefined) has been linked to improved markers of fertility. Based on the eating patterns of participants in the Nurses' Health Study II, a large-scale prospective cohort study from Harvard University, researchers developed “the Fertility Diet,” characterized by a high intake of plant-based proteins, whole grains, healthy fats, and full-fat dairy. The participants in the Nurses Health Study II who had a high intake of these components had a 66% lower risk of ovulatory infertility compared to women who did not. Research has also shown that men who adhered to a whole-foods-heavy Mediterranean-style diet experienced improved semen quality in men.

Foods to eat for fertility

Leafy greens

Nutrient-dense leafy greens like ​spinach, kale, and romaine lettuce are rich sources of folate (vitamin B9), folic acid, antioxidants, and iron, which are important for both male and female fertility. 

Salmon and oily fish

In addition to a high concentration of omega-3 fatty acids, salmon and other oily fish like mackerel, sardines, anchovies, and more are excellent sources of vitamin D and selenium which are known to optimize fertility in men and women.

Nuts and seeds

Providing a combination of antioxidants, healthy fats, vitamins, and minerals, nuts and seeds like Brazil nuts, walnuts, pumpkin seeds, and more are excellent sources of nutrition that support fertility.

Whole grains

Because high insulin levels can disrupt the balance of reproductive hormones, especially in women with PCOS, insulin-stabilizing foods like whole grains (including  quinoa, oats, brown rice, barley, and more) can help support menstrual regularity and ovulatory function. Whole grains are also rich in B vitamins like folate, antioxidants, and minerals like zinc, all of which have been shown to support reproductive function in men and women. 

Legumes

Legumes like beans, lentils, chickpeas, and peas help support fertility and reproduction by serving as sources of plant-based protein that are rich in folate, iron, zinc, and fiber. Because legumes generally have a low glycemic index (i.e. they are digested slowly and don’t cause drastic spikes and crashes in blood sugar), they can help keep insulin stable, which can support healthy ovulation. 

Avocado

In addition to being rich in folate and antioxidants, avocados are considered an excellent source of monounsaturated fats which contributes to overall hormonal health. These types of healthy fats can also help lower inflammation, which is essential in optimizing fertility. 

Berries

High in antioxidants, vitamins, fiber, and phytonutrients that help protect the eggs and sperm from damage, many forms of berries can help support hormone balance, and create a healthier reproductive environment in both men and women. 

Eggs

Eggs provide a concentrated mix of high-quality protein, healthy fats, and key micronutrients that support reproductive health for both men and women. Eggs are unique high-quality protein sources because they contain all nine essential amino acids, which the body uses to build reproductive hormones and repair tissues in the ovaries, testes, and uterus. Egg yolks contain cholesterol, which is a building block for steroid hormones like estrogen, progesterone, and testosterone, and eggs include a variety of fertility-supporting nutrients like vitamin D, selenium, B12, folate, and more. 

Foods and habits that harm fertility

To optimize fertility, there are certain foods that are best to avoid or minimize because they can cause inflammation, disrupt hormonal balance, and/or introduce harmful toxins into the body. A few of these specific foods include:

Trans fats

Trans fats (often referred to as partially hydrogenated oils) have been shown to have a significantly negative effect on fertility. Often found in fried foods, fast food, margarine, and certain baked goods, trans fats may contribute to insulin resistance, inflammation, and cellular dysfunction, all of which can disrupt the hormonal balance needed for ovulation. The Nurses' Health Study II found that for every 2% increase in trans fat calories consumed, there was a 73% greater risk of ovulatory infertility. 

Excess sugar

Research has shown that an excessive intake of sugar and refined carbohydrates (like white bread, pastries, and soda) can potentially harm fertility for men and women. These foods cause rapid spikes in blood sugar and insulin levels which can disrupt the balance of reproductive hormones (particularly for women with PCOS), and increase inflammation. Additionally, excessive sugar consumption in the form of sugar-sweetened beverages (in both men and women) is associated with lower conception rates and poor IVF outcomes.

Processed meats

Because they often contain high concentrations of preservatives, saturated fats, processed meats like bacon, sausages, hot dogs, and deli meats have been found to increase inflammation and negatively impact reproductive hormones. Research has linked high consumption of processed meats to poor sperm quality in men, and one study found that men who ate fewer than 1.5 servings of processed meat per week had significantly better chances of achieving pregnancy compared to men who ate more. 

Environmental toxins

While environmental toxins are not a type of food, they can enter the food supply and harm fertility. For example, mercury can occur in high concentrations in larger fish like, swordfish, king mackerel, marlin, and shark. This high concentration of mercury can affect sperm production and negatively impact fetal development, which is why pregnant women are advised to choose low-mercury fish like salmon, sardines, and trout. Additionally, pesticides often found on non-organic produce and endocrine-disrupting chemicals like BPA found in certain food packaging and can linings have been shown to disrupt hormonal function. 

In addition to these specific foods and toxins, it’s important to also consider the negative impact that caffeine, alcohol, and recreational drugs can have on fertility and reproduction. Caffeine itself has not been shown to be detrimental to fertility, but excessive caffeine consumption (generally considered to be more than 200 mg per day) may disrupt hormonal balance, affect egg and sperm quality, and increase the risk of complications during pregnancy. 

When it comes to alcohol, evidence suggests that alcohol consumption can negatively affect fertility in both men and women, with heavy and binge drinking posing the greatest risks. Drinking while pregnant can be particularly dangerous as alcohol is associated with a variety of reproductive risks, including Fetal Alcohol Spectrum Disorder, increased risk of fetal loss, and decreased chance of live birth.

Recreational drugs can also have a significantly negative impact on fertility for both men and women. Marijuana, for example, has been linked to reduced sperm count, concentration, and motility, as well as lower testosterone levels. For women, heavy cannabis use can disrupt the menstrual cycle and interfere with ovulation, making it harder to get pregnant, and studies have also linked it to a higher risk of miscarriage. Illicit drugs like cocaine, methamphetamines, and opioids can cause significant harm to reproductive function and result in serious birth defects, miscarriage, and other negative outcomes. Using substances like tobacco, alcohol, marijuana, illegal and prescription drugs taken for a nonmedical reason can all cause serious effects for both the mother and child.

Although body weight is not necessarily a clear indicator of fertility health, the American Society for Reproductive Medicine (ASRM), has stated that obesity (which is considered to be a body mass index or BMI over 30) has adverse effects on reproduction. The organization states that obesity can negatively affect ovulatory and menstrual function, and impact fertility rates, infertility treatment success rates, infertility treatment safety, and more. Because obesity can significantly impact both male and female fertility through hormonal, metabolic, and physical mechanisms, medical experts recommend lifestyle modifications, and in some cases, medications to help support weight management. 

Nutrition for female Fertility: Evidence and clinical insights

A number of research studies on women’s dietary patterns and ovulatory function have supported committing to a nutrient-rich, balanced diet plan to optimize fertility. Research suggests that certain dietary choices can significantly impact fertility, particularly in cases of ovulatory dysfunction infertility. As discussed, the Nurses' Health Study II, a large prospective cohort study, identified a "fertility diet" pattern that was associated with a 66% lower risk of ovulatory dysfunction infertility. The factors that contributed to decreased risk included: 

• Consuming more monounsaturated fats than trans fats
• Consuming more plant-based protein than animal protein 
• Consuming low-glycemic carbohydrates and high-fiber foods
• Increasing the intake of high-fat dairy products (as opposed to low-fat dairy, which was associated with an increased risk)
• Consuming adequate amounts of iron from plant sources and supplements
• Regularly taking multivitamins
• Physical activity
• A healthy BMI

For women over 35, there are special considerations to keep in mind in regards to fertility and the overall impact of nutrition. While fertility does not drop off suddenly at a specific age, it declines gradually over time. According to the American College of Obstetricians and Gynecologists (ACOG), around 1 in 4 women who are part of healthy couples in their 20s and early 30s will get pregnant in any single menstrual cycle. By age 40, around 1 in 10 will get pregnant per menstrual cycle. While male fertility also declines with age, it does diminish as predictably. While there is no medical technique or specific diet that can guarantee fertility preservation at any age, certain lifestyle modifications, like a nutrient-rich diet, can help foster overall health.

Nutrition for male fertility: Optimizing sperm health

Diets high in antioxidants, healthy fats, and certain vitamins and minerals have been shown to significantly improve sperm quality, motility, and count. Research indicates that diets emphasizing fiber-rich and antioxidant-filled foods including vegetables, fruits, nuts and whole cereals, as well as fish, seafood, shellfish, poultry, and low-fat dairy products have been positively associated with sperm quality. Because oxidative stress is a major factor in male infertility, antioxidants like Vitamin C and Vitamin E can help protect sperm cells from DNA damage. 

Studies have also shown that omega-3 fatty acid supplementation can lead to a significant improvement in sperm motility, and overall research suggests that healthy dietary patterns that include high intakes of plant-based foods, poultry, and fish, and low intakes of red and processed meats, full-fat dairy, and alcohol, are associated with better sperm quality. 

Supplements, superfoods, and emerging science

Scientific evidence is clear that while there is no single supplement that can reverse infertility, certain supplements may be beneficial for both men and women, including: 

Coenzyme Q10 (CoQ10)

A number of studies suggest that CoQ10 may be beneficial for supporting fertility, especially for women over 35 or those with diminished ovarian reserve. Studies have found that CoQ10 supplementation may improve egg quality, enhance the ovarian response to fertility treatments, and increase fertilization and pregnancy rates.. Additional research has shown that CoQ10 supplementation in men may improve sperm count and motility, morphology, and testosterone levels.

Myo-Inositol

Research has shown that supplementing a healthy diet with the compound Myo-Inositol may help support fertility, especially in women with PCOS. Because it helps improve insulin sensitivity and hormonal balance, Myo-Inositol may be beneficial for reproductive health. One study found that Myo-Inositol supplementation may significantly improve menstrual cycle regularity in women with PCOS, and another study found that Myo-Inositol helped significantly reduce fasting insulin and testosterone levels in women with PCOS. 

It’s also important for anyone considering trying to get pregnant to include prenatal vitamins in their daily routine. Prenatal vitamins contain a specific blend of vitamins and minerals that are intended to meet the increased nutritional needs of women who are pregnant or trying to get pregnant. These vitamins help fill nutritional gaps that may be hard to cover through diet alone and help build up nutrient stores in the body. It’s important to have these nutrient stores in place before pregnancy because the major organs of a fetus begin to form early on in pregnancy, often before a woman may even know she’s pregnant. Having adequate levels of certain nutrients beforehand, can help the body be better prepared to support a healthy pregnancy. The key nutrients in most multivitamins include folic acid, iron, vitamin D, zinc, and omega-3 fatty acids. While supplements marketed as “prenatal vitamins" are typically intended for women, many of the same nutrients can be beneficial for male fertility, including folate, zinc, and antioxidants that are important for sperm health.

It’s also important to note that while specific supplements have been shown to be effective in supporting fertility and reproductive health, it’s important to know that in the United States, the Food and Drug Administration (FDA) does not have the authority to approve dietary supplements before they are marketed. Because of that, the FDA advises consumers to talk to a health care provider before deciding to purchase or use a dietary supplement. And while certain foods have been found to be beneficial for fertility support, the term "superfood" is a marketing term, not a scientific one, so it’s important to discuss dietary changes with a healthcare professional who can offer guidance and set realistic expectations around food, supplements, and fertility. 

Special diets and fertility: Plant-based, keto, and more

In the context of fertility, popular food plans the ketogenic (keto) and plant-based diets may offer some advantages and challenges. The effectiveness of either diet depends highly on individual health status and how well the diet is planned to avoid nutrient deficiencies. The keto diet is a high-fat, very low-carbohydrate diet that puts the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose while a plant-based diet can include eating plans that range from vegetarian to vegan, and emphasize fruits, vegetables, legumes, whole grains, nuts, and seeds.

Some research has shown that adhering to a keto diet for a short time may help support fertility for women with PCOS. Because PCOS is often linked with insulin resistance, dramatically reducing carbohydrate intake can help lower insulin levels and help regulate reproductive hormones like testosterone, LH, and FSH, which may contribute to more regular menstrual cycles and spontaneous ovulation. It’s also important to note the challenges of a keto diet, however, which include potential nutritional deficiencies because of the absence of carbohydrates, as well as difficult adhering to a strict protocol. 

Because plant-based diets, which may include vegetarian and vegan versions, are naturally high in antioxidants and anti-inflammatory compounds, they may be helpful in protecting egg and sperm cells from oxidative stress. These diets are also generally high in fiber, healthy fats, and plant-based proteins — all of which have been shown to support fertility. However, there can also be challenges to consider with plant-based diets, including deficiencies of nutrients like Vitamin B12, iron, zinc, and omega-3 fatty acids, which are often more prevalent in meat and animal products. In order to avoid deficiencies, it’s often recommended to supplement plant-based diets with appropriate vitamins and minerals to fill nutritional gaps. 

FAQs: Fertility Nutrition, Answered 

Does dairy hurt fertility?

While dairy itself is not considered harmful to fertility, the relationship between dairy consumption and fertility has been the subject of an ongoing scientific debate. The findings on dairy and fertility appear to depend on factors like the type of dairy consumed (full-fat vs. low-fat) and the specific outcome being measured, as well as the sex of the person. For men, low-fat and skim dairy products seem to support fertility while full-fat dairy seems to be detrimental to sperm quality. For women, however, full-fat dairy has been linked to a lowered risk of infertility due to lack of ovulation, while low-fat dairy was associated with a higher risk.

Because the evidence on dairy is complex and still inconclusive, experts generally recommend that men and women who are attempting pregnancy include a moderate intake of dairy — particularly full-fat — into a balanced diet. But anyone particularly concerned about their dairy intake and how it may affect their fertility should speak to a healthcare professional.

What’s the best fertility diet for PCOS?

While everyone with PCOS has unique needs, many experts recommend a Mediterranean-style diet for those with the condition. Because the Mediterranean diet is considered anti-inflammatory and is rich in antioxidants, it can help combat the low-grade chronic inflammation often associated with PCOS. Additionally, the Mediterranean diet helps control blood sugar because of the abundance of low-GI foods, which can help address insulin resistance and reduce androgen hormones, promoting more regular menstrual cycles and ovulation. Experts advise women with PCOS to emphasize fresh produce, omega-3-rich fish, beans, olive oil, non-starchy vegetables, and whole grains in their diets.

Are soy and phytoestrogens safe?

Despite older studies on soy and phytoestrogens, experts now say that moderate consumption of both is considered safe and unlikely to negatively impact fertility. Phytoestrogens are naturally-occurring compounds in plants that have a similar chemical structure to human estrogen. The primary phytoestrogens in soy are called isoflavones. Research now shows that soy and soy components consumption do not seem to negatively affect fertility in healthy women and can actually have a positive impact on those trying to get pregnant. The research on soy and male fertility is mixed, with some studies showing a correlation between high soy intake and lower sperm count, and other studies indicating no effect. Most experts agree that moderation for both men and women is important, and eating a few servings of high-quality, whole-soy foods like tofu, edamame, and tempeh per week is considered safe.

Can supplements replace a healthy diet?

No, generally speaking, supplements cannot replace a healthy diet when it comes to fertility or overall well-being. The wide variety of nutrients, antioxidants, and anti-inflammatory compounds found in a healthy, balanced diet can’t be replaced by supplements, which are intended only to fill specific nutritional gaps or address a particular deficiency. The components of a balanced diet work together to support hormonal balance, reduce inflammation, and protect reproductive cells from damage, and many nutrients are better absorbed and utilized by the body when consumed in their natural form, within foods. 

What are the best supplements to improve fertility?

While a balanced diet is considered the basis of optimizing fertility, certain supplements can provide support, including: 

• Folic acid (folate)
• CoQ10
• Vitamin D 
• Omega-3 fatty acids
• Antioxidants
• Zinc
• Selenium

It’s always important to consult with a healthcare provider before starting any supplement to confirm any specific deficiencies and understand appropriate dosing,

Practical meal plans, tips, and recipes for fertility

While every individual has unique nutritional needs, here are some meal and snack ideas that incorporate nutrient-rich, fertility-supporting foods: 

Breakfasts

• Greek yogurt with berries and a handful of nuts
• Oatmeal made with milk or a plant-based alternative, topped with flaxseeds and a banana
• Scrambled eggs with spinach and mushrooms, served with whole-wheat toast

Lunches

• Salad with leafy greens, chickpeas, cucumber, cherry tomatoes, and grilled chicken or tofu, drizzled with extra virgin olive oil and lemon juice
• Black bean and corn salad with a whole-grain tortilla
• Lentil soup with a side of whole-grain bread and a small avocado

Dinners

• Baked salmon with roasted asparagus and a side of quinoa
• Chicken stir-fry with a variety of colorful vegetables (broccoli, bell peppers) and brown rice
• Vegetarian chili made with kidney beans, black beans, tomatoes, and spices

Snacks

• An apple or banana with a tablespoon of natural nut butter
• Baby carrots and hummus
• Hardboiled eggs and whole wheat crackers

Red flags: Misinformation about fertility diets

For all the helpful information that exists about nutrition and its role in fertility support, there are also unfortunately a fair amount of myths, fad diets, and unproven claims. Extreme or fad diets can be detrimental for fertility by resulting in nutrient deficiencies, hormonal imbalances, and unhealthy weight loss. Here are a few myths to be aware of:

Myth #1: There are specific fertility "superfoods" 

Fact: There’s no single food or nutrient that guarantees pregnancy. Eating a healthy, balanced diet, like the Mediterranean diet, can help provide a wide range of fertility-supporting nutrients.

Myth #2: You have to eat only organic foods if you want to become pregnant

Fact: While it’s true that certain pesticides found on non-organic produce may be detrimental to fertility in large amounts, eating only organic produce doesn’t guarantee optimized fertility or a healthy pregnancy. The most important factor is a nutrient-dense, balanced diet, regardless of whether it’s fully organic.

Myth #3: It’s important to do a “detox” before trying to get pregnant

Our bodies are able to detoxify themselves through the liver and kidneys, and extreme “detox” diets or cleanses are not scientifically supported and can be dangerous, often leading to nutrient deficiencies and dehydration. The best way to support the body's natural detoxification processes is to eat a balanced diet, stay hydrated, and limit or eliminate alcohol

If you’re not sure how to separate truth from fiction when it comes to information on nutrition and fertility, it’s best to look for credible advice that cites scientific studies published in reputable, peer-reviewed journals. Be skeptical of any plans or diets that claim quick fixes or magic bullets for fertility and seek out holistic, balanced approaches to nutrition that emphasize moderation, variety, and sustainability.

Fertility and nutrition: An important relationship

There is a significant and consequential connection between fertility and nutrition, with food choices influencing everything from hormone production to egg and sperm quality. While there is no single "superfood" that guarantees pregnancy or reproductive health, a balanced, evidence-based approach can significantly improve the chances of both. A diet rich in whole foods, healthy fats, and antioxidants — like the Mediterranean diet — provides the nutrients necessary to support fertility and foster a healthy environment for pregnancy. It’s also equally important to limit certain foods and substances, including those high in trans fats and added sugars, as these can disrupt hormonal balance and contribute to inflammation.

Taking a proactive role through diet can be an impactful step in any fertility journey, but it’s important to remain wary of fad diets and extreme eating plans that promise quick, unrealistic results. It may also be helpful to consider supplementing a healthy diet to fill in nutrition gaps. Nutrients including folic acid, CoQ10, zinc, and omega-3s are a few examples of supplements with strong scientific evidence for supporting fertility and reproduction. Every fertility journey is unique, and it’s always best to work with a healthcare professional or a healthcare team who can guide your lifestyle choices, but the evidence suggests that a sustainable, nutrient-dense whole foods diet supplemented with the right vitamins and minerals can go a long way in optimizing your fertility and reproductive health.