When you’re trying for a baby, it’s easy to focus on timing, ovulation apps and medical check-ups—but one of the most powerful tools you have is right in front of you: your plate.
Nutrition plays a key role in supporting your reproductive health, especially in the three months leading up to conception. We spoke with Fertility & Pregnancy Accredited Practising Dietitian Claire Ward, to explore how what you eat can impact your fertility, and when to seek support.
How can nutrition impact fertility in women trying to conceive?
Nutrition plays a vit role in fertility, in particularly up to 3 months prior to conceiving. Optimising your egg health prior to conception is essential.
Good nutrition can protect our eggs in 3 main ways:
-
Provide micronutrients required for cell upkeep
-
Reduce inflammation in the follicular fluide surrounding your egg and improve egg quality ensuring ready to fertilise
-
Provide antioxidants to improve egg health
Are there specific nutrients or foods that support reproductive health and hormone balance?
Yes.
Following a mediterranean dietary pattern can help support reproductive health and hormone balances. Folic acid, omega 3, Iron, vitamin C and E, vitamin D are particularly important for fertility.
When should someone struggling to conceive consider working with a dietitian?
This can vary amongst women, as it does depend if they have chronic or autoimmune diseases. If you have irregular cycles, polycystic ovarian syndrome, endometriosis, over a BMI of 30, or struggle with any nutrient deficiency, you should consider working with a dietitian as soon as possible and ideally at minimum of 8-12 months prior trying to conceive.
Can stress-related eating or poor dietary habits contribute to infertility?
Yes. Stress unfortunately can negatively affect fertility. There has been a few studies illustrating that those that experience decreases in anxiety and depression had higher pregnancy rates.
What dietary patterns have been shown to improve fertility outcomes?
The Mediterranean dietary pattern, including high intakes of vegetables, fruits, legumes, olive oil, fish and whole grains has been shown to improve fertility outcomes.
Does being underweight or overweight affect fertility, and how can nutrition help address that?
Yes absolutely. If you are over a BMI of 30. You can have a reduced fertility rates of approximately 30%. Overweight or obese women have higher levels of leptin hormone which can impact hormone balance. Also there is more inflammation which can impact egg quality.
If you are underweight, this will reduce oestrogen levels, leading to hormonal imbalances and reduce menstrual function, therefore reduce fertility.
How does blood sugar or insulin regulation tie into fertility challenges?
Maintaining healthy blood sugar levels is important for fertility. Those with PCOS / insulin’s resistance will have to be control their BSL as it does lead to hormonal imbalances impacting menstrual function. When insulin levels are high, this can reduce the luteinizing hormone (LH), which is essential for egg maturation and ovulation.
Are there common nutrition myths around fertility you often see?
We often see people cut out food groups due to beliefs that have no scientific evidence. For example Gluten free or dairy free. The myth is these foods cause inflammation and reduce fertility. However, when cutting out foods groups, we find this can be the most dangerous as it can lead to a nutrient deficiencies that are important for fertility.
My advice is prior to cutting out food groups, or taking supplements to help improve your fertility, please speak to a Certified Fertility & Pregnancy Accredited Practicing Dietitian, so they can advise on a food and nutritional supplement plan that suits your needs and requirements.
Final Thoughts
Fertility isn’t just about timing—it’s also about creating the right conditions within your body. A nourishing, balanced diet can play a significant role in hormone regulation, egg health and overall reproductive function.
If you’re planning to conceive—now or in the near future—speak with a dietitian trained in fertility nutrition. The right support, at the right time, can make all the difference.
