The role of nutrition in supporting fertility and early pregnancy

When it comes to preparing your body for conception and early pregnancy, what you eat truly matters. While nutrition is often overlooked until after a positive pregnancy test, emerging research shows that dietary choices made before conception can significantly influence fertility and set the foundation for a healthy pregnancy.

How nutrition affects fertility

The foods we consume provide the building blocks for hormonal balance, egg and sperm quality, and optimal reproductive function. Research consistently shows that specific dietary patterns can either enhance or hinder fertility prospects.

Studies have found that diets high in unsaturated fats, whole grains, vegetables, and fish are associated with improved fertility outcomes for both women and men. Specifically, the Mediterranean diet has shown the strongest and most consistent association with improved clinical pregnancy rates, according to a comprehensive review published in Human Reproduction Update.

Conversely, the typical Western diet—high in processed foods, refined carbohydrates, and unhealthy fats—appears to be a risk factor for infertility. Research has identified that diets rich in saturated fatty acids, cholesterol, animal proteins, and high-glycemic carbohydrates are strongly associated with both male and female infertility.

Key nutrients for conception

Several nutrients deserve special attention when trying to conceive:

Folate (Vitamin B9)

Folate is perhaps the most well-known nutrient for preconception and pregnancy. Research from Harvard Health confirms that folic acid (the synthetic form of folate) has positive effects on fertility for women trying to conceive naturally and may increase the likelihood of conception for couples undergoing assisted reproductive technologies.

Dark leafy greens like spinach and kale, legumes such as lentils and chickpeas, avocados, and fortified grains all provide this essential nutrient that supports early neural tube development and cell division.

Omega-3 fatty acids

These essential fats play a crucial role in reproductive health. Research links omega-3 fatty acids to positive effects on female fertility.

Incorporate fatty fish like salmon, sardines, and mackerel into your meals several times a week. Plant-based sources include walnuts, flaxseeds, and chia seeds, though the conversion of plant-based omega-3s to the active forms used by the body is less efficient.

Antioxidant-rich foods

Antioxidants help protect eggs and sperm from oxidative damage. According to Frontiers in Public Health, a diet rich in plant proteins, vegetables, fruits, and antioxidants (including carotenoids, vitamin C, vitamin E, flavonoids, and polyphenols) may improve fertility.

Build your meals around colorful fruits and vegetables, which provide a spectrum of protective compounds. Other beneficial sources include dark chocolate, green tea, and various nuts and seeds.

Vitamin B12

This vitamin works synergistically with folate and has been associated with positive fertility effects according to Harvard Health.

Vitamin B12 is primarily found in animal products such as meat, fish, eggs, and dairy. Vegetarians and vegans should consider fortified foods like nutritional yeast, plant milks, and cereals, or discuss supplementation with their healthcare provider.

Nutrition for early pregnancy

Once conception occurs, proper nutrition becomes even more critical as it supports the rapid development of your baby’s organs and systems.

Hydration

Staying well-hydrated is essential during early pregnancy. Research has shown that maternal hydration directly impacts amniotic fluid levels, which is crucial for fetal development. Aim for at least 8-10 cups of fluids daily, primarily from water.

Managing food cravings

Between 50-90% of women experience food cravings during pregnancy, with 45% reporting cravings in the Project Viva study. While occasional indulgences are fine, it’s important to maintain nutritional quality as excessive weight gain affects more than 50% of U.S. pregnant women.

When cravings strike, try to identify healthier substitutes that satisfy similar taste profiles. For example, if you’re craving something sweet, fresh fruit with a small amount of dark chocolate might satisfy while providing beneficial nutrients.

Practical fertility-friendly meal ideas

Incorporating fertility-supporting foods doesn’t have to be complicated. Here are some simple meal ideas that combine key nutrients:

For breakfast, try Greek yogurt topped with walnuts, blueberries, and a drizzle of honey, or prepare a spinach and feta omelet with whole grain toast.

Lunch could be a Mediterranean bowl with quinoa, chickpeas, olive oil, cucumber, tomatoes, and olives, or a warming lentil soup with a side salad of dark leafy greens.

For dinner, consider baked salmon with roasted sweet potatoes and steamed broccoli, or a colorful bean and vegetable stir-fry with brown rice.

Keep healthy snacks on hand, such as apple slices with almond butter, hummus with fresh vegetables, or a small handful of mixed nuts and seeds to maintain stable blood sugar and provide consistent nutrition throughout the day.

Beyond diet: The holistic approach

While nutrition plays a vital role in fertility and early pregnancy, it’s important to consider other lifestyle factors. Quality sleep is particularly important, as it affects hormone regulation. If you’re struggling with sleep during this important time, explore supportive techniques in our guide to better sleep during pregnancy.

Physical activity, stress management, and reducing exposure to environmental toxins also complement a fertility-focused nutrition plan. These factors work synergistically to create an optimal environment for conception and early fetal development.

When to start your fertility nutrition plan

Ideally, begin optimizing your nutrition at least three months before trying to conceive. This timeframe allows enough time for your body to build nutrient stores and for eggs to mature in an improved nutritional environment.

If you’re already trying to conceive or are in early pregnancy, don’t worry—it’s never too late to improve your nutrition. Every positive change you make supports your reproductive health and your baby’s development.

The bottom line

While no single food guarantees conception, a balanced, nutrient-dense diet significantly improves your chances of conception and supports early pregnancy development. As research indicates, there’s a well-characterized association between high intake of folic acid, polyunsaturated fats, and plant-based foods on fertility outcomes.

Remember that fertility nutrition isn’t just for women—partners trying to conceive should also focus on diet quality, as semen quality improves with healthy diets while diets high in saturated or trans fats have the opposite effects.

Begin by gradually incorporating more fertility-friendly foods into your meals while reducing processed foods and unhealthy fats. These small, consistent changes can make a meaningful difference in your fertility journey and lay the groundwork for a healthy pregnancy.