"Are there foods that promote fertility?"
This question comes up constantly in medical offices and forums. While diet cannot "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 available to you.
The fundamentals of a pro-fertility diet
The essential nutritional pillars
Balance and diversity:
- Prioritize whole, unprocessed foods
- Vary your sources of protein, carbohydrates, and fats
- Respect the proportions: 50% vegetables, 25% protein, 25% whole starches
- Incorporate seasonal fruits and vegetables
Glycemic stability:
- Avoid sugar spikes and crashes
- Prioritize complex carbohydrates (quinoa, oats, legumes)
- Combine protein and fiber at each meal
- Limit refined sugars and ultra-processed foods
💡 Pro Tip: Adopt the rule of 5 colors a day on your plate. Each color provides specific antioxidants beneficial for fertility.
Specific nutrition for female fertility
Key nutrients for ovulation and egg quality
Folates (vitamin B9):
- Role: Prevents neural tube defects, supports ovulation
- Sources: Spinach, broccoli, pulses, avocado, citrus fruits
- Requirement: 0.4 to 0.8 mg per day from the start of your baby project
Iron:
- Role: Prevents anemia, improves egg quality
- Sources: Lean red meats, pulses, spinach, pumpkin seeds
- Tip: Combine with vitamin C to improve absorption
Omega-3:
- Role: Hormone regulation, inflammation reduction
- Sources: Fatty fish (salmon, sardines), nuts, flax seeds
- Goal: 2-3 servings of fatty fish per week
Support hormonal balance
Antioxidants:
- Vitamin E: Nuts, seeds, vegetable oils
- Vitamin C: Citrus fruits, kiwi, peppers, berries
- Selenium: Brazil nuts, fish, eggs
- Zinc: Oysters, pumpkin seeds, pulses
Moderate phytoestrogens:
- Sources: Soy, flax, pulses
- Caution: Moderate consumption, avoid concentrated supplements
Specific nutrition for male fertility
Optimize spermatogenesis
Zinc:
- Role: Testosterone production, sperm quality and motility
- Sources: Oysters, meats, pumpkin seeds, legumes
- Requirement: 15-20 mg/day
Selenium:
- Role: Protection against oxidative stress, sperm motility
- Sources: Brazil nuts (2-3 per day are enough), fish, eggs
Coenzyme Q10:
- Role: Cellular energy, sperm protection
- Sources: Meats, fish, green vegetables
- Supplement: Often necessary (100-200 mg/day)
Fight against oxidative stress
Lycopene:
- Role: Powerful antioxidant, improves sperm concentration
- Sources: Cooked tomatoes, watermelon, pink grapefruit
- Tip: Better absorbed with a little olive oil
Vitamin C:
- Role: Protection of sperm DNA, improves motility
- Sources: Citrus fruits, kiwi, peppers, broccoli
- Requirement: 90-120 mg/day
🌟 Did you know: Men who regularly consume nuts (75g/day) show a significant improvement in sperm quality after 12 weeks. Nuts are rich in omega-3, vitamin E and zinc!
Food supplements: when and which ones to choose
Essential supplements
Folic acid (women):
- Dosage: 0.4-0.8 mg/day
- Start: 1 month before conception
- Duration: Up to at least 12 weeks of pregnancy
Vitamin D (everyone):
- Dosage: 1000-2000 IU/day depending on status
- Benefit: Hormone regulation, egg and sperm quality
- Prior test: Blood test recommended
Omega-3 (everyone):
- Dosage: 1000-2000 mg EPA+DHA/day
- Quality: Certified heavy metal free
- Alternative: Algae 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: Opt for fertility-specific supplements that combine several nutrients in optimal doses rather than taking multiple isolated capsules.
Foods to favor: your natural arsenal
Top 10 pro-fertility foods
1. Avocado:
- Rich in folate, vitamin E, and healthy fats
- Promotes the absorption of fat-soluble vitamins
2. Spinach:
- Concentrated source of folate, iron, and antioxidants
- Supports egg quality
3. Wild Salmon:
- Source of Omega-3, vitamin D, and high-quality proteins
- Hormone regulation
4. Nuts and seeds:
- Source of Zinc, selenium, vitamin E, and omega-3
- Improves sperm quality
5. Lentils:
- Source of Folate, iron, and plant-based proteins
- Maintains stable blood sugar levels
6. Blueberries:
- Rich in powerful antioxidants and vitamin C
- Protection against oxidative stress
7. Eggs:
- Source of Choline, vitamin D, and complete proteins
- Supports early embryonic development
8. Tomatoes:
- Source of Lycopene, vitamin C
- Specifically beneficial for male fertility
9. Quinoa:
- Source of Complete proteins, fiber, and minerals
- Healthy alternative to refined grains
10. Sunflower seeds:
- Source of Vitamin E, selenium, and zinc
- Ideal fertility-boosting snack
Foods to limit or avoid
Nutritional disruptors
Alcohol:
- Impact: Alters egg and sperm quality
- Recommendation: Limit to a maximum of 1-2 glasses per week
Caffeine:
- Impact: May reduce fertility at high doses
- Recommendation: Maximum 200 mg/day (2 cups of coffee)
Refined sugars:
- Impact: Hormonal imbalance, inflammation
- Alternatives: Fresh fruits, honey in moderation
Trans fats:
- Sources: Processed foods, industrial pastries
- Impact: Inflammation, hormonal imbalance
- Alternative: Quality vegetable oils
Beware of excesses
Soy:
- Moderation: Maximum 1-2 servings per day
- Avoid: Concentrated isoflavone supplements
Tuna and large fish:
- Limitation: Risk of mercury
- Prefer: Small fish (sardines, mackerel)
Testimonial: "I completely changed my diet when we started trying. No more ready meals, more vegetables, targeted supplements. My husband joined in too. We feel better in our bodies and more in control of our project." - Sarah and Thomas, 31 and 34 years old
Nutritional protocols according to the situations
In the case of PCOS (Polycystic Ovary Syndrome)
Objectives: Stabilize blood sugar levels, reduce insulin resistance
Strategies:
- Low glycemic index
- Carbohydrate distribution: 40% maximum
- Inositol: 2-4 g/day
- Chromium: 200-400 µg/day
- Avoid fast-releasing sugars
In the case of endometriosis
Objectives: Reduce inflammation, support the immune system
Strategies:
- Omega-3: 2-3 g/day
- Turmeric: 500-1000 mg/day
- Magnesium: 400-600 mg/day
- Avoid pro-inflammatory foods (added sugar, ultra-processed foods, fried foods, processed meats, alcohol).
In the case of diminished ovarian reserve
Objectives: Optimize egg quality
Strategies:
- Coenzyme Q10: 300-600 mg/day
- Vitamin D: 2000-4000 IU/day
- Varied antioxidants
- Moderate intermittent fasting
Practical tips for incorporating these changes
Meal planning
Typical week:
- Breakfast: Avocado toast + egg, or green smoothie + nuts
- Lunch: Quinoa salad + salmon + colorful vegetables
- Dinner: Legumes + seasonal vegetables + seeds
- Snacks: Fruits + nuts, or yogurt + berries
Preparation and storage
Meal prep:
- Prepare the vegetables on the weekend
- Cook legumes and grains in batches
- Freeze individual portions
Smart shopping:
- List based on the week's menus
- Choose fresh, seasonal products
- Buy supplements at the pharmacy
💡 Pro Tip: Start by changing one thing at a time. First, replace breakfast cereal with oatmeal, then add a supplement, then increase vegetables... Lasting changes happen gradually.
Budget and accessibility
Optimize the value for money
Economical and nutritious foods:
- Dried legumes
- Eggs from free-range hens
- Frozen vegetables (without sauce)
- Canned fish (sardines, mackerel)
Essential supplements:
- Prioritize folic acid and vitamin D
- Choose certified brands
- Buy in family size if possible
Organic versions: when it's important
Organic priority:
- "Dirty dozen" fruits and vegetables (strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes)
- Grains and pulses
- Eggs and dairy products
Acceptable in conventional farming:
- "Clean fifteen" fruits and vegetables (avocados, corn, pineapple, onions, papaya, watermelon, bananas, mangoes, carrots, peas, asparagus, cauliflower, cabbage, kiwis, mushrooms)
- Frozen fish
- Canned pulses
Monitoring and adjustments
Evaluate effectiveness
Positive indicators:
- Regular cycles
- Improved energy
- Better sleep quality
- Encouraging test results
When to adjust:
- 3 months after implementation
- According to test results
- In case of side effects
Professional support
When to consult:
- History of eating disorders
- Previous restrictive diets
- Conditions requiring specific monitoring
- Difficulty balancing alone
Professional resources:
- Fertility nutritionist
- Hospital dietician
- Trained naturopath
🔑 Key Learnings
- While nutrition supports fertility, it doesn't guarantee it. Think of it as one way to improve your chances.
- Men and women have specific needs: folate for women, zinc for men, and antioxidants for everyone.
- Targeted supplements (folic acid, vitamin D, omega-3) are often necessary.
- Avoiding excesses is just as important as adding the right nutrients.
- Gradual and lasting changes are more effective than drastic dietary overhauls.
💝 Nurture your journey with kindness
A fertility-focused diet isn't a strict regimen but a kind way to care for your body. Every meal is a chance to support your conception plans. Be patient with yourself and celebrate every small, positive change.
