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What foods should I eat to improve my fertility?

Research highlights the intricate interplay between diet and fertility, backed by robust scientific exploration. Diets abundant in unsaturated fats, whole grains, vegetables, and fish show potential links to improved fertility for both men and women.

Conversely, diets high in trans fats, refined carbohydrates, and added sugars may adversely affect fertility. Notably, adhering to a Mediterranean dietary pattern—rich in dietary fiber, omega-3 fatty acids, plant-based proteins, and essential vitamins and minerals—seems to offer positive implications for female fertility.

Within this context, several factors have been proposed as potential allies in the pursuit of enhanced fertility:

  • Antioxidants: Vitamin C and beta-carotene serve as defenders, helping shield egg and sperm cells from potential damage by neutralizing free radicals.

  • Omega-3 Enriched Fatty Fish: Varieties such as salmon, mackerel, and cod have been linked to potential benefits, attributed to their omega-3 content that can mitigate inflammation and promote better blood flow to reproductive organs.

  • Unsaturated Fats from Sources like Nuts, Seeds, and Avocados: These fats may play a role in supporting reproductive health by fostering hormone balance and mitigating inflammation.

However, it's crucial to recognize that while these factors hold promise, no single food or nutrient holds the key to improve fertility. Rather, it's the complex interplay of a balanced diet, overall lifestyle choices, and holistic well-being that collectively contribute to fertility outcomes.


  1. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2018). The Influence of Diet on Fertility and the Implications for Public Health Nutrition. American Journal of Clinical Nutrition, 108(3), 457–465.

  2. Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition, 12(6), 2372–2386.

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