For many people and couples hoping to start a family, one of the first questions is whether they can naturally boost their chances of getting pregnant. The answer is yes, in many cases!
While some may need medical support, making changes to what you eat and how you live can have a big impact on your fertility. Your hormones, egg and sperm health, and overall reproductive function can all be influenced by these lifestyle shifts.
Learning how food and daily habits affect your reproductive system is an important first step. If you want to better understand how fertility works or help others do the same, a menstrual cycle coach certification is a good way to gain deeper knowledge.
Improving fertility naturally isn’t about drastic diets or strict rules. It’s about making ongoing, healthy choices that support your body.
In this article, we’ll share simple nutrition and lifestyle tips for both men and women that can support your journey to conception, based on research and practical advice.
Main Influences on Fertility in Men and Women
Common Reasons for Lower Fertility
Fertility depends on many things.
For women, infertility can be caused by ovulation problems (like with PCOS, thyroid issues, or early menopause), blocked fallopian tubes (from infections or endometriosis), or issues in the uterus such as fibroids or polyps. These problems can stop eggs from reaching the uterus or prevent sperm from meeting the egg.
For men, low sperm count, poor movement of sperm, and oddly shaped sperm are often problems. Other causes include blockages, hormone problems, or genetic factors. Sometimes, both partners may have fertility challenges, or a clear cause can’t be found.
Hormone Balance and Reproduction
Hormones control the reproductive system.
For women, a good balance of estrogen, progesterone, FSH, and LH is needed for ovulation and preparing the uterus for a baby. Stress, a poor diet, or certain health conditions can upset these hormones and mess up the menstrual cycle.
For men, testosterone and other hormones help make and mature sperm. Hormone problems can lower sperm quality and number. Eating well and living healthily helps keep hormones in balance for both partners.
Effects of Age, Weight, and Ongoing Health Issues
Age is a key factor, especially for women, since both egg quantity and quality drop as women get older. Men’s fertility also lessens with age, though usually more slowly.
Body weight matters too. Too much or too little weight can upset hormones and stop ovulation or hurt sperm health. Being overweight is linked to higher inflammation and insulin resistance, which can further hurt fertility.
Health problems like diabetes, thyroid disease, autoimmune conditions, or sexually transmitted infections can also affect fertility. Managing these health concerns is important for improving your chances to conceive.
How Food Choices Affect Fertility
Key Nutrients for Hormone Health
The nutrients in your food help your body make hormones. Healthy fats (monounsaturated and polyunsaturated), B vitamins (especially folate), zinc, and selenium are all needed for making and balancing hormones. If you eat a lot of processed foods, sugar, and bad fats, your hormones may get out of sync.
Eating a mix of foods that have these nutrients helps keep your hormone-regulating system healthy and your reproductive system working well.
Antioxidants and Reproductive Health
Free radicals can damage egg and sperm cells, but antioxidants help block this damage. Antioxidants are found in colorful fruits and vegetables, nuts, and seeds. Specific ones like Vitamin C, Vitamin E, and selenium are especially helpful for protecting reproductive cells.
Eating lots of different fruits and vegetables gives your body plenty of antioxidants and helps keep your eggs and sperm healthy.
Carbs, Fats, Protein: Finding the Right Mix
Getting the right balance of carbohydrates, fats, and protein is important for fertility. Choose complex, low-glycemic carbohydrates (like whole grains) to help regulate blood sugar and hormones-this is especially important for women with PCOS. Healthy fats help make hormones. Protein is vital for building and repairing body tissues, including those in the reproductive system.
Focus on whole, simple foods for the best mix of nutrients to support overall and reproductive health.
Which Foods Help Fertility?
Comparing Plant and Animal Proteins
Choosing more plant-based proteins, such as beans, lentils, nuts, seeds, and whole grains may lower the risk of infertility (mainly for women). These foods also give extra fiber and nutrients.
Lean animal protein is fine in moderation, but it’s wise to reduce red meat and processed meats when trying to improve fertility.
Where to Find Omega-3 Fats
Omega-3 fats help reduce inflammation and are key for both men’s and women’s reproductive health, helping with hormone production and egg and sperm quality. Get these from fatty fish like salmon and sardines, or (if you don’t eat fish) from flax and chia seeds, and walnuts. The plant forms are less easily used by the body, but still helpful.
Eating omega-3 rich foods often can boost your fertility-friendly eating pattern.
Fiber for Better Insulin and Gut Health
Fiber from fruits, veggies, whole grains, and beans helps control blood sugar and improve insulin sensitivity. This is especially good for women with PCOS, but also benefits gut health-which may be linked to better hormone balance.
Making sure you get enough fiber in your meals supports steady energy and a healthier metabolism for better fertility.
The Role of Full-Fat Dairy
Some research finds that full-fat dairy could lower the risk of ovulation problems, possibly because the fat helps with hormone production. However, results are mixed and your overall diet matters most.
Having some full-fat dairy-if it doesn’t upset your stomach and fits your dietary needs-may help some people trying to conceive.
Important Micronutrients: Iron, Zinc, Folate, Vitamin D
| Nutrient | Why It’s Important | Good Sources |
| Iron | Supports ovulation (mainly for women) | Beans, lentils, spinach, red meat, fortified cereals |
| Zinc | Needed for sperm and egg health | Meat, pumpkin seeds, nuts, dairy, whole grains |
| Folate (B9) | Helps DNA development, lowers birth defect risk | Leafy greens, beans, citrus, fortified grains |
| Vitamin D | Linked to better fertility, found in reproductive tissues | Sunlight, eggs, fish, fortified dairy/plant milks |
Getting enough of these micronutrients, through food or sometimes supplements, is important for reproductive health.
Which Foods and Habits Could Harm Fertility?
Refined Carbs and High Blood Sugar
Foods like white bread, sugary snacks, and soda spike blood sugar and insulin. This can upset hormones, especially for women, and lead to ovulation problems. These foods usually lack key nutrients.
Limit processed and sugary foods as part of your fertility-friendly eating plan.
Trans Fats and Processed Foods
Trans fats (often in fried and packaged foods) raise inflammation and insulin resistance, which can make it harder to ovulate. They also raise the risk for obesity, making fertility problems worse.
Check labels for trans fats and avoid these foods when trying for a baby.
Too Much Alcohol or Caffeine
- Drinking a lot of alcohol lowers fertility for both partners and may throw off menstrual cycles.
- Too much caffeine (over 1-2 cups of coffee daily) may make it take longer to get pregnant and raise the chance of early pregnancy loss.
It’s best to keep both alcohol and caffeine low or skip them while you’re trying to conceive.
Exposure to Chemicals and Pollutants
Certain chemicals-like pesticides, heavy metals, and some found in plastics-can harm fertility. They may interfere with hormones and damage reproductive cells.
- Choose organic foods if possible
- Use glass or stainless steel for food storage
- Pick natural cleaners and personal care items
Taking these steps can reduce your exposure and give your fertility a better chance.
Eating Patterns Linked to Better Fertility
The Mediterranean Diet
This eating style focuses on whole foods, lots of veggies and fruit, healthy fats (like olive oil), lean proteins, and whole grains. It provides plenty of antioxidants, fiber, and nutrients that help balance hormones and reduce inflammation.
People who follow a Mediterranean-style diet often have better odds of getting pregnant naturally or with help like IVF.
Low-Glycemic Plans for PCOS
For women with PCOS, eating slow-digesting carbs (low glycemic index) helps keep blood sugar steady. This can help restore regular periods and ovulation, especially if combined with losing even a small amount of weight.
Supporting Gut Health
Your gut bacteria can affect hormones and inflammation. Eating more fiber and including fermented foods like yogurt, kefir, or sauerkraut can improve gut health, which may in turn help fertility.
Lifestyle Changes to Support Fertility
Exercise and Ovulation
Getting regular, moderate exercise helps control weight, lower stress, and may improve fertility, especially if you’re overweight. However, exercising too hard or for too long can disrupt hormones and cycles, especially for women.
Keep activity moderate and enjoyable for the best results.
Healthy Body Weight
Staying at a healthy weight is important for both men and women. Too much or too little can mess with hormones, ovulation, and sperm. Achieving a healthy weight through steady changes, not crash diets, gives the best chance for conception.
Lowering Stress With Mind-Body Methods
Stress might affect hormones and fertility, even if the connection isn’t always crystal clear. Practicing relaxation (like yoga or meditation) or being outside can help you cope and improve wellness, which may help your fertility too.
Quality Sleep for Hormone Support
Good sleep (7-9 hours nightly) helps balance hormones and keeps your body running smoothly. Poor or little sleep can upset cycles and lower fertility. Set a regular bedtime and unwind before bed to improve sleep quality.
Why Quitting Smoking Matters
Smoking harms fertility for both men and women. It lowers egg supply, hurts sperm, and raises the risk of miscarriage. Quitting is one of the most important steps you can take.
Get support if you need help to stop smoking-your future fertility will benefit.
Should Men Change Habits for Fertility?
Yes, men play an important role in fertility, and lifestyle changes can have a big impact on sperm health.
Key Nutrients for Healthy Sperm
| Nutrient | Benefit | Sources |
| Zinc | Boosts testosterone and sperm production | Meat, nuts, seeds, dairy |
| Selenium | Protects sperm from damage (antioxidant) | Nuts (Brazil), fish, eggs, whole grains |
| Omega-3s | Improves sperm movement and shape | Fish, flax, walnuts |
| Folate | Keeps sperm DNA healthy | Leafy greens, beans, fortified foods |
Eating foods rich in these nutrients helps men make healthy sperm.
Lowering Sperm Damage from Oxidative Stress
Diets high in antioxidants, lower toxin exposure, not smoking, and only moderate alcohol can help protect sperm, and help men maximize their fertility potential.
Supplements and Professional Advice
Prenatal Vitamins and Nutrient Shortfalls
A healthy diet is most important, but sometimes it’s hard to get every nutrient you need. Prenatal vitamins provide extra folic acid, iron, and more to support early development and conception. Women planning to get pregnant are often encouraged to take them.
These supplements should fill in gaps, not replace eating well. Talk to your doctor before adding new supplements to make sure they’re right for you.
When to See a Fertility Specialist
If you’re under 35 and haven’t conceived after a year, or over 35 and haven’t conceived after 6 months, it’s time to speak with a healthcare provider.
Also, if you have irregular periods, a history of pelvic infections, or known sperm issues, getting checked out sooner can help.
Doctors can run tests and discuss treatment options, including more advanced support if needed.
Key Tips to Naturally Support Fertility
Everyday Habits That Help
- Eat a variety of whole foods
- Exercise moderately and regularly
- Find ways to relax and lower stress
- Get enough quality sleep
- Avoid smoking, heavy drinking, and lots of caffeine
Doing these things daily adds up to better reproductive health over time.
Top Evidence-Backed Changes
- Follow a Mediterranean-style diet
- Include healthy fats and plant-based proteins
- Limit refined grains and processed foods
- Make sure you get enough folate, iron, zinc, and omega-3s
- For men, avoid smoking and cut back on toxins
Choosing these habits gives you a better chance of growing your family in the future.