Nutrition influences fertility through multiple pathways — hormonal balance, egg and sperm quality, uterine environment, and the metabolic health that underpins reproductive function. While diet is not a substitute for medical fertility treatment, the evidence supporting specific nutritional approaches is substantial enough that the NHS and leading reproductive specialists include dietary guidance in fertility support. This guide covers the key nutritional factors for both female and male fertility.
Female Fertility: The Nutritional Evidence
The Mediterranean dietary pattern has the strongest evidence base for female fertility. A landmark study from the Harvard Nurses' Health Study II (the "Fertility Diet" research) identified a dietary pattern high in plant protein, full-fat dairy, low-glycaemic carbohydrates, monounsaturated fats, and micronutrients as associated with significantly lower rates of ovulatory infertility compared to typical Western diets.
Folate is the most clearly established fertility nutrient — adequate intake before and during early pregnancy is critical for preventing neural tube defects. Iron from food sources (particularly non-haem iron from plants plus vitamin C) was associated with reduced ovulatory infertility in the Harvard research. Full-fat dairy (one to two servings daily) showed a protective effect in the same research — a finding that contradicts the usual low-fat dairy recommendation and has prompted significant research attention.
Male Fertility: Diet Matters Too
Male factor issues contribute to approximately half of all infertility cases, yet nutritional support for male fertility is far less discussed than female fertility nutrition. Sperm quality — concentration, motility, and morphology — is significantly influenced by oxidative stress, and antioxidant nutrients have demonstrated measurable effects on sperm parameters in clinical trials.
Zinc is essential for testosterone production and sperm development — deficiency is directly linked to reduced sperm count and quality. Selenium supports sperm motility. Vitamin C and E reduce oxidative damage to sperm DNA. Lycopene (from tomatoes, particularly cooked) has shown consistent positive effects on sperm motility in supplementation trials. Omega-3 fatty acids support sperm membrane fluidity and function.
What to Reduce or Avoid
For both male and female fertility, the evidence on what to reduce is clearer than on what to add. Alcohol impairs fertility in both sexes — even moderate consumption is associated with reduced conception rates. Processed meat is associated with worse sperm quality in males. Trans fats (partially hydrogenated vegetable oils in processed foods) impair ovarian function and sperm quality. High-sugar, high-refined-carbohydrate diets worsen insulin sensitivity and hormonal balance.
Excessive exercise in women can suppress reproductive hormones through the hypothalamic-pituitary-gonadal axis — the RED-S (Relative Energy Deficiency in Sport) syndrome. Ensuring adequate energy intake, particularly carbohydrates, is important for maintaining hormonal function in highly active women.
Supplements Worth Considering
Beyond folate, coenzyme Q10 (CoQ10) has good evidence for improving egg quality in older women and sperm parameters in men. Vitamin D deficiency is common in the UK and is associated with reduced fertility in both sexes — testing and supplementing is sensible as a baseline. Speak to your GP or a registered dietitian before starting fertility supplementation. The British Dietetic Association can signpost registered dietitians specialising in reproductive health.
See our perimenopause diet guide and our women's hormonal health nutrition guide for related content.
Women's Health and Nutrition at Every Stage
Meeting the specific nutritional needs of women's health requires consistently good food choices across the life span. Vanda's Kitchen's certified halal, 100% nut-free, freshly prepared lunches provide the fresh vegetables, lean proteins, and whole food ingredients that support women's nutritional needs at every stage. For City of London professionals, our office delivery service makes genuinely nutritious daily food the easy option. View our team lunch options or WhatsApp us. The British Dietetic Association can help you find a registered dietitian specialising in women's health if you need personalised guidance.