Diet to Optimize Fertility
Boost fertility through diet. Key nutrients and habits.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
Weight and fertility
A healthy weight (BMI 20-25) is associated with better fertility in both women and men. Excess weight can disrupt ovulation and reduce sperm quality. Conversely, being underweight can stop menstrual cycles. Moderate weight loss or gain may be enough to improve fertility.
Folate: essential even before conception
Folic acid (vitamin B9) is crucial for preventing neural tube defects. Start supplementation (400-800 mcg/day) at least 1-3 months before conception. Food sources include leafy green vegetables, legumes, citrus fruits, and fortified cereals.
Omega-3s and antioxidants
Omega-3s (DHA, EPA) support egg and sperm quality. Antioxidants (vitamins C, E, selenium, zinc) protect reproductive cells from oxidative stress. Prioritize fatty fish (2-3 times/week), colorful fruits, nuts, and seeds.
What to limit or avoid
Limit alcohol (ideally eliminate for women), reduce caffeine to 200 mg/day maximum, avoid trans fats. Excess sugar and ultra-processed foods can alter hormonal balance and inflammation, harming fertility.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide to Optimize Fertility
Important: Infertility can have many medical causes. This guide concerns dietary optimization and does not replace medical evaluation. Consult a specialist if you’ve been trying to conceive for more than 12 months (6 months if over 35).
Diet plays a significant role in fertility for both women and men. Preparing your body through nutrition is one of the best investments for your future baby.
Key Nutrients for Fertility
Folic Acid (Vitamin B9)
Why: Prevention of neural tube defects (spina bifida) How much: 400-800 mcg/day When to start: 1-3 months before conception Sources: supplements + green vegetables, legumes, citrus
Omega-3 (DHA/EPA)
Why: Egg quality, fetal brain development How much: 200-300 mg DHA/day Sources: fatty fish (salmon, sardines), fish oil or algae supplements
Zinc
Why: Essential for sperm production and ovulation How much: 8-11 mg/day Sources: oysters, red meat, pumpkin seeds, legumes
Iron
Why: Prevents anemia, supports ovulation How much: 18 mg/day (women) Sources: red meat, legumes, spinach (with vitamin C)
Vitamin D
Why: Associated with better fertility and implantation How much: 600-2000 IU/day depending on blood levels Sources: sun exposure, fatty fish, supplements
Antioxidants (C, E, Selenium)
Why: Protect reproductive cells from oxidative stress Sources: colorful fruits, nuts, seeds, varied vegetables
Diet for Female Fertility
Prioritize
- Leafy green vegetables (spinach, broccoli, kale)
- Colorful fruits (berries, citrus, pomegranates)
- Lean proteins (fish, poultry, legumes)
- Healthy fats (olive oil, avocados, nuts)
- Whole grains (quinoa, oats, brown rice)
- Full-fat dairy (associated with better fertility than low-fat)
Limit or avoid
- Alcohol (ideally 0, maximum 1-2 drinks/week)
- Caffeine (max 200 mg/day = 1-2 coffees)
- Refined sugars and ultra-processed foods
- Trans fats (fried foods, industrial pastries)
- High-mercury fish (tuna, swordfish)
Diet for Male Fertility
Sperm quality can be improved through diet:
Key Nutrients for Men
| Nutrient | Role | Sources |
|---|---|---|
| Zinc | Sperm production | Oysters, red meat |
| Selenium | Sperm motility | Brazil nuts, fish |
| Omega-3 | Sperm membrane | Fatty fish |
| Vitamin C | DNA protection | Citrus, peppers |
| CoQ10 | Cellular energy | Meat, fish (or supplement) |
What Men Should Avoid
- Excessive alcohol (reduces testosterone and sperm quality)
- Large amounts of soy (phytoestrogens)
- Excessive heat to testicular area
Optimal Weight
| BMI | Fertility |
|---|---|
| < 18.5 | Risk of anovulation |
| 18.5-24.9 | Optimal |
| 25-29.9 | Reduced fertility, PCOS more common |
| > 30 | Significantly increased risks |
A 5-10% weight loss can restore ovulation in overweight women.
Mistakes to Avoid
- Extreme diets: can disrupt ovulation
- Eliminating fats: necessary for hormones
- Forgetting the male partner: fertility is a couple’s matter
- Waiting to take folic acid: start before conception
Why Voical Can Help You
Preparing your body for conception requires a balanced and complete diet. Voical helps you track your intake of essential nutrients (protein, iron, folate) and maintain an optimal weight, thus increasing your chances of conception.