Fertility Diet: What to Eat When Trying to Conceive

These are the fertility-increasing foods with the strongest evidence base. None of them are exotic or expensive — most are everyday foods that are easy to work into a regular eating pattern.

1. Leafy Green Vegetables

Dark leafy greens — spinach, kale, silverbeet, rocket — are among the most nutrient-dense foods available for fertility nutrition. They are rich in folate, which is critical for DNA synthesis and is associated with improved fertility outcomes and reduced risk of neural tube defects in early pregnancy. They also provide iron, magnesium, vitamin C, and a range of antioxidants that protect cells from oxidative damage. Aim for at least two to three generous serves daily, and vary your choices to capture a range of nutrients.

2. Eggs

Eggs are one of the most complete preconception foods available. They provide high-quality protein, choline (essential for fetal neural development and often overlooked in fertility nutrition), vitamin D, zinc, and B12. The yolk is where most of the nutritional value sits — this is not the time to be avoiding it. Choline in particular is chronically under-consumed, with most women getting well below the recommended intake, and the preconception period is a critical window to address this.

3. Fatty Fish (Salmon, Sardines, Mackerel)

Omega-3 fatty acids — particularly DHA and EPA — have one of the strongest evidence bases of any nutrient for fertility and early pregnancy outcomes. They support hormonal balance, reduce inflammation, support egg quality, and DHA is a primary structural component of the fetal brain and retina. Fatty fish are the most bioavailable source. Aim for two to three servings per week of lower-mercury options: salmon, sardines, and mackerel are all good choices. Limit high-mercury fish (shark, swordfish, marlin) when trying to conceive.

4. Legumes (Lentils, Chickpeas, Beans)

Legumes provide plant-based iron, folate, fibre, and protein — all of which are relevant to fertility nutrition. Plant-based iron (non-haem iron) is less readily absorbed than haem iron from meat, but consuming it alongside vitamin C-rich foods significantly improves absorption. Lentils in particular are one of the highest-folate foods available and are easy to incorporate into soups, salads, and curries. The fibre in legumes also supports the gut microbiome and helps moderate blood sugar response — both of which support a healthier hormonal environment.

5. Berries and Colourful Fruits

Berries are exceptionally high in antioxidants — vitamin C, anthocyanins, and other polyphenols — that protect both eggs and sperm from oxidative damage. Oxidative stress is a documented contributor to impaired fertility in both partners. Blueberries, strawberries, raspberries, and blackberries are all excellent choices. Broader fruit variety matters too — pomegranates, kiwi fruit, and citrus all contribute different antioxidant profiles. A varied, colourful approach to fruit is more useful than fixating on any single “super” variety.

6. Whole Grains

Replacing refined carbohydrates — white bread, white rice, highly processed breakfast cereals — with whole grain alternatives supports more stable blood sugar and insulin response, which is directly relevant to hormonal balance and ovulation. Oats, quinoa, brown rice, barley, and sourdough whole grain bread are all good options. The fibre in whole grains also supports oestrogen metabolism via the gut, helping the body process and excrete excess oestrogen rather than recirculating it — a mechanism relevant to conditions like oestrogen dominance.

7. Nuts and Seeds

Walnuts are particularly well-studied for their omega-3 content (as ALA, a plant-based omega-3) and have been specifically researched in male fertility contexts, where they have been associated with improved sperm quality. Brazil nuts provide selenium, which supports thyroid function and has antioxidant properties relevant to both egg and sperm health. Pumpkin seeds are one of the best plant sources of zinc, which is important for egg development and, in men, for testosterone production and sperm health. A daily handful of mixed nuts and seeds is an easy and effective addition to a fertility-enhancing diet.

Beyond specific foods, these are the nutrients with the most direct evidence for fertility support. Most can be obtained through a well-constructed fertility diet, though supplementation is often warranted for some — particularly folate and vitamin D.

• Folate (vitamin B9): supports DNA synthesis, egg quality, and reduces neural tube defect risk. Food sources: dark leafy greens, legumes, avocado, citrus. Supplementation recommended from at least one month preconception.
• Iron: associated with ovulatory function. Food sources: red meat, legumes, dark leafy greens. Pair plant-based iron with vitamin C to maximise absorption.
• Omega-3 fatty acids (DHA and EPA): support hormonal balance, reduce inflammation, protect egg quality, and are essential for fetal brain development. Food sources: fatty fish (salmon, sardines), algae-based supplements for those avoiding fish.
• Iodine: critical for thyroid function, which regulates reproductive hormones and supports early fetal neurological development. Food sources: seaweed, dairy, eggs, seafood. Many women are iodine-insufficient — this is worth checking.
• Zinc: supports egg development and, in men, sperm quality and testosterone production. Food sources: meat, shellfish, pumpkin seeds, legumes.
• Vitamin D: low vitamin D is associated with impaired fertility and poorer IVF outcomes. Food sources are limited — sun exposure and supplementation are often necessary, particularly in southern Australian winters.
• CoQ10 (coenzyme Q10): an antioxidant that supports mitochondrial function in eggs. Endogenous production declines with age. Not obtainable in meaningful amounts from food — supplementation is often considered, particularly for women over 35.
• Choline: supports fetal neural development and is chronically underconsumed. Food sources: eggs (yolk), liver, fish, chicken. Most prenatal supplements do not include adequate choline — worth checking labels.

A fertility-enhancing diet does not require perfection, meal plans, or expensive specialty foods. It requires a consistent pattern of eating that delivers the key nutrients above, minimises the dietary factors that work against hormonal balance, and is sustainable across the months that preconception preparation typically spans.

A few practical principles that summarise the evidence:

• Fill half your plate with vegetables and fruits at most meals, prioritising variety and colour over any specific “super” item.
• Choose whole grains over refined carbohydrates as a default — oats, quinoa, brown rice, whole grain sourdough.
• Include a quality protein source at every meal: eggs, fish, legumes, quality meat, or dairy. Protein supports hormone synthesis and satiety.
• Eat fatty fish two to three times per week. If you don’t eat fish, consider an algae-based DHA supplement.
• Add a daily handful of mixed nuts and seeds — walnuts, Brazil nuts, pumpkin seeds, sunflower seeds.
• Start a prenatal-formulated folate supplement at least one month before trying to conceive, regardless of how well you eat. Food alone rarely achieves the recommended preconception folate intake.
• Limit alcohol, high-mercury fish, and highly processed foods as a pattern rather than an occasional indulgence.
• Both partners benefit from these changes — diet affects sperm quality over a similar three-month window to egg development.

Timing matters too. Many of the nutrients relevant to fertility — particularly folate — need to be in place before conception occurs, not just after a positive test. Starting dietary changes three to six months before actively trying to conceive allows the full benefit of nutrition on egg and sperm development to accumulate.

For guidance on timing your fertility tea and supplement routine across your cycle, see our guide on when to drink fertility tea for maximum benefit. And if you’re still choosing which fertility tea to start with, our guide to what type of fertility tea is best covers the options in detail.

→ Explore the full Nella Vosk natural fertility support range — herbal teas and nutritional support for both partners on the conception journey.