Yes, you can increase fertility with better food choices.

Nutrition plays an important role in the health of every system in the human body, including reproductive health, so you absolutely can increase fertility with better food choices.

In fact, no body system is exempt from the effects of a poor diet. The foods we consume not only affect general well-being but also influence hormones, fertility, pregnancy outcomes, and overall reproductive function. What you eat literally becomes you. 

How nutrition influences and improves fertility

For both men and women, a balanced diet is essential for optimal fertility. Nutrient deficiencies or imbalances can disrupt hormonal regulation, affecting ovulation in women and sperm production in men (do if you’re reading this, your man is not off the hook!). 

There are several key nutrients shown to directly impact reproductive health:

• Folic Acid: Crucial for women before and during pregnancy, reducing the risk of birth defects and supports early growth of the baby. 

I would like to highlight the importance of acquiring folate naturally through diet, and if you do supplement, to purchase an activated folate (also known as B9) supplement to avoid any issues in the presence of an MTHFR gene mutation. 

• Iron: Low iron levels are associated with infertility and irregular ovulation in women, which means you aren’t releasing an egg when and how you are supposed to be. No egg release = no fertilisation of that egg. 

Adequate iron intake also supports the production of healthy eggs and helps maintain a regular menstrual cycle, and this includes foods like beef, spinach, and when paired with vitamin C rich foods it’s even better

• Antioxidants: Vitamins C and E, selenium, and other antioxidants help protect reproductive cells from oxidative stress, which can harm your precious eggs. Eating a diet rich in fruit and vegetables, and preferably organic, is the best way to ensure your antioxidant status is high enough to conceive.

The impact of body weight on fertility 

Both undernutrition (eating too little) and over-nutrition (eating too much) can have adverse effects on reproductive health. For women, being underweight may result in irregular or absent ovulation (or most often the cessation of your period altogether) while obesity can lead to insulin resistance and hormonal imbalances that affect fertility. Whilst it is true that some women who are under or overweight become pregnant, in most cases they are outliers and it isn’t as common as you think.

Maintaining a healthy weight through proper diet and exercise is essential to increase fertility. Balanced nutrition, including a variety of fruits, vegetables, whole grains, animal proteins and healthy fats, supports reproductive function.

Nutrition and Healthy Pregnancy

A well-balanced diet is particularly important during pregnancy, as it directly affects the health of both the mother and the child which is growing based on your nutritional and environmental conditions. Nutritional deficiencies during pregnancy can lead to complications such as preterm birth, low birth weight, and developmental issues, which we can all agree are best avoided for healthy pregnancy.

• Calcium and Vitamin D: These nutrients support the development of strong bones and teeth for the baby and help maintain maternal bone health.
• Omega-3 Fatty Acids: Essential for fetal brain development, omega-3s can be found in fish, nuts, and seeds. Studies suggest that they may also reduce the risk of preterm labour.
• Protein: Adequate protein intake is necessary to support the growth of maternal tissues and the development of the fetus, and I have to add here that it is best to come from animal sources, as there are proteins we can only attain from animals, not from plants. 

I hope that helps to explain how food choices can increase fertility, and offer some easy steps forward. Know that despite the constant push of food companies to eat their processed rubbish, and despite the food pyramid which these companies sponsor, the truth is this; the better your diet, the better your health outcomes in all ways, and especially your reproductive health .