Foods and Lifestyle Changes That May Support Fertility in Men and Women

Trying to have a baby can lead many couples to search for foods, supplements and lifestyle changes that might improve their chances of conception. While there is no single “fertility food” that can guarantee pregnancy, research suggests that overall diet and lifestyle can influence reproductive health in both men and women. A healthy approach is […]

Trying to have a baby can lead many couples to search for foods, supplements and lifestyle changes that might improve their chances of conception. While there is no single “fertility food” that can guarantee pregnancy, research suggests that overall diet and lifestyle can influence reproductive health in both men and women.

A healthy approach is less about finding one magical ingredient and more about consistently eating a balanced diet, maintaining a healthy weight, avoiding harmful substances and addressing medical problems that may affect fertility.

One dietary pattern that has attracted considerable research is the Mediterranean-style diet, which is generally rich in vegetables, fruits, legumes, whole grains, nuts, fish and unsaturated fats, while containing fewer highly processed foods and processed meats.

Research in women has found that greater adherence to a Mediterranean-style dietary pattern has been among the dietary approaches most consistently associated with better fertility-related outcomes, although researchers caution that the evidence is not strong enough to say that the diet itself guarantees improved fertility.

For men, newer research has also found encouraging associations between Mediterranean-style eating and semen quality. A 2025 systematic review and meta-analysis found associations with higher sperm count, total motility, progressive motility and normal morphology, although the researchers stressed that improvements in semen measures do not automatically prove an improvement in the chance of achieving pregnancy.

So what should you actually eat?

Start with plenty of vegetables, particularly leafy greens such as spinach, rape, kale and other locally available dark-green vegetables. These foods provide folate and other nutrients that form part of a healthy diet.

Beans, peas, lentils and other legumes are also useful choices. They provide plant protein, fibre and several vitamins and minerals.

Fruits can also be part of a fertility-friendly diet. Oranges, berries, mangoes, bananas, avocados and other fruits provide different combinations of vitamins, minerals and antioxidants. The important point is variety rather than relying on one particular fruit.

Whole grains can replace some refined carbohydrates. Options can include whole-grain bread, oats, brown rice and other less-refined grains available locally.

Nuts and seeds are another practical addition. Groundnuts, almonds, walnuts, pumpkin seeds and similar foods provide healthy fats, protein and other nutrients. They are energy-dense, however, so portions still matter.
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Fish can also be included regularly, particularly varieties that provide omega-3 fatty acids. Research examining male preconception diets has found some evidence that increased fish consumption may be associated with better fertility or sperm-related outcomes, although researchers say the overall evidence remains limited.

For both men and women, reducing heavily processed foods may be useful. Research on women’s preconception diets has linked lower consumption of trans fats, saturated fats and discretionary foods such as fast food and sugar-sweetened drinks with some better reproductive outcomes, although the evidence is not sufficient to prescribe one specific fertility diet.

Men in particular may want to limit processed meat and sugar-sweetened beverages. A systematic review of male preconception diet found some evidence that reducing processed meat and sugary drinks may benefit fertility-related outcomes, while healthier overall eating patterns were associated with better sperm health.

Folate is especially important for women who could become pregnant. The U.S. Centers for Disease Control and Prevention recommends that women capable of becoming pregnant consume 400 micrograms of folic acid every day. Folic acid can be obtained from supplements or fortified foods, while folate occurs naturally in foods such as leafy green vegetables, beans and oranges.

It is important to understand that folic acid is not simply a treatment for infertility. Its major established benefit before and during early pregnancy is reducing the risk of certain serious neural-tube birth defects. The CDC recommends starting at least one month before conception and continuing during pregnancy.

Lifestyle matters just as much as food.

Smoking should be avoided by both men and women trying to conceive. Recreational drugs should also be avoided. The American Society for Reproductive Medicine advises against smoking and recreational drug use while attempting pregnancy and recommends limiting alcohol and caffeine to minimal or moderate levels.

Regular physical activity is another important part of maintaining general health. The goal does not have to be extreme exercise. Consistent moderate activity, combined with a balanced diet, can support overall health and help with weight management.

Weight can matter because being significantly underweight or overweight can affect reproductive health in some people. Rather than following extreme diets or trying to lose weight rapidly, people trying to conceive can discuss an appropriate approach with a healthcare professional.

Men should also pay attention to factors that may affect sperm production. Excessive heat exposure to the testicles, smoking, recreational drugs, heavy alcohol use and some medical conditions can affect sperm health. A healthy lifestyle can support reproductive health, but it cannot overcome every cause of male infertility.

Couples should also remember that fertility is not determined by food alone.

Age, ovulation problems, blocked fallopian tubes, endometriosis, fibroids, hormonal conditions, sperm abnormalities, previous infections and other medical factors can all affect the ability to conceive.

For couples who are trying naturally, timing also matters. The American Society for Reproductive Medicine says intercourse every one to two days during the fertile window can help maximise the chance of conception.

If pregnancy has not occurred after 12 months of regular unprotected intercourse, an evaluation is generally appropriate. For women aged 35 or older, ASRM recommends considering a fertility evaluation after six months of unsuccessful attempts.

The most important message is therefore not to search for a single food that supposedly “boosts fertility.”

Instead, build a pattern around vegetables, fruits, legumes, whole grains, nuts, healthy fats and fish, while reducing highly processed foods, sugary drinks and processed meats. Combine that with regular physical activity, avoiding smoking and recreational drugs, sensible alcohol and caffeine use, and appropriate medical care.

For men and women hoping to become parents, improving overall health may be one of the most practical places to start.
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