Nutrition & Supplements to Support Fertility

Introduction

"Are there foods that promote fertility?"

This question constantly arises in medical offices and on forums. While nutrition can't "cure" infertility, it plays a crucial role in optimizing your reproductive potential. A well-thought-out nutritional approach can improve egg quality, support spermatogenesis, regulate hormones, and prepare your body for pregnancy. Let's explore these natural levers at your disposal.

The Fundamentals of a Pro-Fertility Diet

Essential Nutritional Pillars

Balance and diversity:

• Favor whole, unprocessed foods

• Vary protein, carbohydrate, and fat sources

• Respect proportions: 50% vegetables, 25% proteins, 25% whole grains

• Include seasonal fruits and vegetables

Glycemic stability:

• Avoid sugar spikes and crashes

• Prioritize complex carbs (quinoa, oats, legumes)

• Combine proteins and fiber at every meal

• Limit refined sugars and ultra-processed foods

💡 Pro Tip: Adopt the "5 colors a day" rule on your plate. Each color delivers specific antioxidants beneficial for fertility.

Nutrition for Female Fertility

Key Nutrients for Ovulation and Egg Quality

Folate (vitamin B9):

• Role: Prevents neural tube defects, supports ovulation

• Sources: Spinach, broccoli, legumes, avocado, citrus fruits

• Requirement: 0.4–0.8 mg per day from the start of your baby project

Iron:

• Role: Prevents anemia, improves egg quality

• Sources: Lean red meats, legumes, spinach, pumpkin seeds

• Tip: Pair with vitamin C to boost absorption

Omega-3s:

• Role: Hormone regulation, inflammation reduction

• Sources: Fatty fish (salmon, sardines), walnuts, flaxseeds

• Goal: 2–3 servings of fatty fish per week

Supporting Hormonal Balance

Antioxidants:

• Vitamin E: Nuts, seeds, vegetable oils

• Vitamin C: Citrus, kiwi, peppers, berries

• Selenium: Brazil nuts, fish, eggs

• Zinc: Oysters, pumpkin seeds, legumes

Moderate phytoestrogens:

• Sources: Soy, flax, legumes

• Note: Consume in moderation; avoid concentrated supplements

Nutrition for Male Fertility

Optimizing Spermatogenesis

Zinc:

• Role: Testosterone production, sperm quality & motility

• Sources: Oysters, meats, pumpkin seeds, legumes

• Requirement: 15–20 mg/day

Selenium:

• Role: Protects against oxidative stress, improves sperm motility

• Sources: Brazil nuts (2–3 per day), fish, eggs

Coenzyme Q10:

• Role: Cellular energy, sperm protection

• Sources: Meats, fish, green vegetables

• Supplement: Often necessary (100–200 mg/day)

Fighting Oxidative Stress

Lycopene:

• Role: Powerful antioxidant, improves sperm concentration

• Sources: Cooked tomatoes, watermelon, pink grapefruit

• Tip: Better absorbed with a bit of olive oil

Vitamin C:

• Role: Protects sperm DNA, improves motility

• Sources: Citrus, kiwi, peppers, broccoli

• Requirement: 90–120 mg/day

🌟 Did you know? Men who regularly eat walnuts (75 g/day) show significant improvements in sperm quality after 12 weeks. Walnuts are rich in omega-3s, vitamin E, and zinc!

Supplements: When and Which to Choose

Must-Have Supplements

Folic acid (women):

• Dosage: 0.4–0.8 mg/day

• Start: 1 month before conception

• Duration: At least until 12 weeks of pregnancy

Vitamin D (everyone):

• Dosage: 1000–2000 IU/day depending on status

• Benefit: Hormone regulation, egg & sperm quality

• Prerequisite: Blood test recommended

Omega-3 (everyone):

• Dosage: 1000–2000 mg EPA+DHA/day

• Quality: Certified heavy-metal free

• Alternative: Algal oil for vegetarians

Targeted Supplements Based on Needs

For her:

• Inositol: Improves egg quality (2–4 g/day)

• Coenzyme Q10: Antioxidant protection (100–600 mg/day)

• Magnesium: Stress management, hormone regulation (300–400 mg/day)

For him:

• Zinc: If deficiency suspected (15–30 mg/day)

• Selenium: Sperm protection (55–200 µg/day)

• L-Carnitine: Improves motility (2–3 g/day)

💡 Pro Tip: Choose fertility-specific supplements that combine multiple nutrients in optimal doses instead of multiple isolated pills.

Foods to Favor: Your Natural Arsenal

Top 10 Pro-Fertility Foods

1. Avocado:

   • Rich in folate, vitamin E, and healthy fats

   • Enhances absorption of fat-soluble vitamins

2. Spinach:

   • Concentrated folate, iron, and antioxidants

   • Supports egg quality

3. Wild salmon:

   • Omega-3s, vitamin D, quality proteins

   • Hormone regulation

4. Nuts & seeds:

   • Zinc, selenium, vitamin E, omega-3s

   • Improves sperm quality

5. Lentils:

   • Folate, iron, plant proteins

   • Glycemic stability

6. Blueberries:

   • Potent antioxidants, vitamin C

   • Protection against oxidative stress

7. Eggs:

   • Choline, vitamin D, complete proteins

   • Early embryonic development

8. Tomatoes:

   • Lycopene, vitamin C

   • Especially beneficial for male fertility

9. Quinoa:

   • Complete proteins, fiber, minerals

   • Whole grain alternative

10. Sunflower seeds:

    • Vitamin E, selenium, zinc

    • Ideal pro-fertility snack

Foods to Limit or Avoid

Nutritional Disruptors

Alcohol:

• Impact: Alters egg & sperm quality

• Recommendation: Limit to 1–2 drinks per week maximum

Caffeine:

• Impact: Possible fertility reduction at high doses

• Recommendation: Max 200 mg/day (≈2 cups of coffee)

Refined sugars:

• Impact: Hormonal imbalance, inflammation

• Alternatives: Fresh fruit, honey in moderation

Trans fats:

• Sources: Processed foods, industrial pastries

• Impact: Inflammation, hormonal imbalance

• Alternative: Quality vegetable oils

Beware of Excesses

Soy:

• Moderation: Max 1–2 servings per day

• Avoid: Concentrated isoflavone supplements

Tuna & large fish:

• Limitation: Mercury risk

• Prefer: Small fish (sardines, mackerel)

“I completely overhauled my diet when we started trying. No more ready-made meals, more veggies, targeted supplements. My husband joined in too. We feel better in our bodies and more in control of our project.”

— Sarah & Thomas, 31 & 34

Nutrition Protocols for Specific Conditions

For PCOS (Polycystic Ovary Syndrome)

Goals: Stabilize blood sugar, reduce insulin resistance

Strategies:

• Low glycemic index diet

• Carbs ≤ 40% of total intake

• Inositol: 2–4 g/day

• Chromium: 200–400 µg/day

• Avoid quick sugars

For Endometriosis

Goals: Reduce inflammation, support immunity

Strategies:

• Omega-3: 2–3 g/day

• Turmeric: 500–1000 mg/day

• Magnesium: 400–600 mg/day

• Avoid pro-inflammatory foods (added sugars, ultra-processed dishes, fried foods, charcuterie, alcohol)

For Diminished Ovarian Reserve

Goals: Optimize egg quality

Strategies:

• Coenzyme Q10: 300–600 mg/day

• Vitamin D: 2000–4000 IU/day

• Varied antioxidants

• Moderate intermittent fasting

Practical Tips for Implementation

Meal Planning

Sample weekly menu:

• Breakfast: Avocado toast + eggs, or green smoothie + nuts

• Lunch: Quinoa salad + salmon + colorful veggies

• Dinner: Legumes + seasonal vegetables + seeds

• Snacks: Fruit + nuts, or yogurt + berries

Preparation & Storage

Meal prep:

• Prep vegetables on weekends

• Cook grains & legumes in batches

• Freeze individual portions

Smart shopping:

• List based on weekly menu

• Favor fresh, seasonal products

• Buy supplements at the pharmacy

💡 Pro Tip: Start by changing one thing at a time. First swap your breakfast cereal for oats, then add a supplement, then increase vegetables... Sustainable changes are gradual.

Budget & Accessibility

Maximizing Value

Economical, nutritious foods:

• Dried legumes

• Free-range eggs

• Frozen vegetables (no sauce)

• Canned fish (sardines, mackerel)

Essential supplements:

• Prioritize folic acid & vitamin D

• Choose certified brands

• Buy family-size if possible

Organic vs. Conventional

Prioritize organic for:

• "Dirty dozen" produce (strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes)

• Grains & legumes

• Eggs & dairy

Okay conventional:

• "Clean fifteen" produce (avocados, corn, pineapple, onions, papaya, watermelon, bananas, mangoes, carrots, peas, asparagus, cauliflower, cabbage, kiwis, mushrooms)

• Frozen fish

• Canned legumes

Monitoring & Adjustments

Evaluating Effectiveness

Positive indicators:

• Cycle regularity

• Improved energy

• Better sleep quality

• Encouraging test results

When to adjust:

• After 3 months of implementation

• Based on exam results

• In case of side effects

Professional Support

When to consult:

• History of eating disorders

• Prior restrictive diets

• Conditions requiring specific follow-up

• Difficulty balancing on your own

Resource professionals:

• Fertility-focused nutritionist

• Hospital dietitian

• Certified naturopath

🔑 Key Learnings

• Nutrition supports fertility but does not guarantee it—it's one optimization lever among many

• Men and women have specific needs: folate for her, zinc for him, antioxidants for all

• Targeted supplements (folic acid, vitamin D, omega-3s) are often necessary

• Avoiding excesses is as important as adding the right nutrients

• Gradual, sustainable changes are more effective than radical dietary overhauls

💝 Nourish your journey with kindness

A pro-fertility diet isn't a strict regimen but a caring way to support your body. Every meal is an opportunity to back your conception project. Be patient with yourself and celebrate each small positive change.