Wellbeing · 6 min read
There's no single 'fertility diet' that guarantees a pregnancy — and anyone selling one is overpromising. What the evidence does support is that the broad pattern of how you eat, for both partners, can gently improve fertility and pregnancy outcomes.
Long before any supplement, the strongest evidence sits with the basics: a varied diet built around vegetables, fruit, wholegrains, legumes, fish, nuts, olive oil and modest amounts of dairy and meat. This Mediterranean-style pattern is consistently linked to better fertility outcomes in both men and women, including in people going through IVF.
Healthy weight matters too — being significantly under- or overweight can affect ovulation, sperm quality and the response to fertility treatment. Small, sustainable changes are far more useful than crash diets, which can do more harm than good.
The clearest things to reduce — for both partners trying to conceive — are alcohol, smoking and recreational drugs, all of which affect egg and sperm quality. Highly processed foods, sugary drinks and trans fats have also been associated with poorer fertility outcomes.
Caffeine in moderation (around 200 mg a day, roughly two mugs of coffee) is generally considered fine when trying to conceive and in pregnancy.
Folic acid — anyone who could become pregnant is advised to take 400 micrograms of folic acid daily from before conception until at least 12 weeks of pregnancy, to reduce the risk of neural tube defects. A higher dose (5 mg) is recommended for some people; your GP or clinic can advise.
Vitamin D — recommended for most adults in the UK, particularly in winter, and especially important during pregnancy.
For men — a balanced diet rich in antioxidants (from fruit, vegetables, nuts and fish) supports sperm quality. Evidence for branded "male fertility" supplements is mixed; food first is usually the better investment.
Be cautious of expensive multi-supplement protocols sold specifically to fertility patients. Most are not supported by strong evidence and can interact with treatment — always tell your clinic what you're taking.
Around half of fertility issues involve a male factor, and sperm is particularly responsive to lifestyle. The same dietary principles apply — Mediterranean-style eating, less alcohol, no smoking, healthy weight — and these can meaningfully improve sperm count, motility and DNA quality within about three months (roughly one sperm cycle).
Fertility journeys can turn food into another thing to "get right". If you notice diet rules becoming all-consuming, it's worth gently stepping back. A registered dietitian via the British Dietetic Association can help you build a sustainable approach without the noise.
If you'd like to talk through nutrition alongside your treatment plan, our team is happy to help. You can get in touch here.
