How Nutrition Affects Fertility: Boost Reproductive Health Naturally

Infertility is a growing concern that affects millions of people across the globe. According to recent studies, approximately 15% of couples struggle with conceiving naturally at some point during their reproductive years. While infertility can be caused by various medical, genetic, or environmental factors, one crucial but often overlooked component is nutrition. What we eat - and what we may be lacking in our diets - can have a profound impact on reproductive health in both men and women.

From the nutrients needed to support hormone balance and healthy ovulation, to those required for sperm production and mobility, food is more than just fuel - it’s foundational to fertility. This article explores how specific nutrients affect reproductive health, what tests can assess fertility status, and how working with a nutritionist can help create a tailored plan to boost your chances of conception.

Nutrition and Fertility: A Vital Connection

Fertility is a complex interplay of hormones, organs, and overall health. While medical interventions like IVF and fertility medications are valuable tools, the first line of defence is often simpler - your diet. Nutrient deficiencies, poor eating habits, and imbalances in key vitamins and minerals can all interfere with normal reproductive function. On the flip side, adopting a nutrient-rich diet can significantly enhance fertility outcomes.

An important point to note is that sperm and egg health take around 90 days to mature - so if you are thinking about egg freezing or trying to conceive, I would give yourself a 3 month window to really focus on improving your diet and lifestyle based on the factors below. 

Key Nutrition Factors for Men

For men, fertility hinges largely on sperm health - specifically sperm count, motility (movement), and morphology (shape). Here are some critical nutrients that support male reproductive health:

Firstly, let's look at the main foods and drinks that can be detrimental to good quality sperm health. These tend to be foods high in AGE’s (Advanced Glycation End Products), which form when protein or fat is cooked at high temperatures, leading to oxidative stress and inflammation:

• Processed meats (e.g., hot dogs, sausages)
• Fried foods (e.g., french fries, fried chicken)
• Grilled meats (e.g., burgers, steaks)
• Foods high in sugar and refined carbohydrates (e.g. white bread, sugary snacks)
  

The good news is, you can do a lot to reverse damage caused by AGE’s by having a nutrient rich diet.

Best Foods for Sperm Health

Here’s what you should eat plenty of to support sperm health:

• Leafy Greens: Spinach, kale, and collard greens are rich in folate, which supports sperm health and fertility.
• Berries: Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which protect sperm from damage.
• Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are rich in healthy fats and antioxidants, which support sperm health.
• Fatty Fish: Fatty fish such as salmon and sardines are rich in omega-3 fatty acids, which support sperm health and fertility.
• Sweet Potatoes: Sweet potatoes are rich in vitamin A, which supports sperm health and fertility.

Important Nutrients for Sperm Health

Some of the major nutrients which can add supplemental support to a healthy sperm diet are as follows:

• Coq10 (short for Coenzyme Q10): This is a naturally occurring antioxidant that plays a crucial role in energy production and sperm need a lot of energy to swim to the egg!
• Vitamin E: As a powerful antioxidant, vitamin E protects sperm from oxidative stress caused by free radicals. Studies have shown it can improve both sperm motility and morphology
• Zinc: One of the most essential minerals for male fertility, zinc supports testosterone production and sperm development. Zinc deficiency has been directly linked to poor sperm quality.
• Omega-3 Fatty Acids: Particularly EPA and DHA, these healthy fats are crucial for maintaining sperm membrane integrity and improving sperm motility.

Key Nutrition Factors for Women

Women’s fertility is influenced by a combination of hormonal balance, egg quality, and uterine health. Proper nutrition helps ensure the body is primed for ovulation, implantation, and healthy pregnancy. 

For women, the key nutritional factors to take into consideration are as follows:

• Protein: Women need adequate protein to help grow a healthy egg so its important to have roughly 0.8-1g of your equivalent body weight in Kg in protein eg: 56kg aim for 44-56g protein per day
• Avocados: Avocados are rich in healthy fats, which support hormone production and fertility.
• Legumes: Legumes such as lentils, chickpeas, and black beans are rich in protein, fibre, and folate, which support fertility.
• Whole Grains: Whole grains such as brown rice, quinoa, and whole wheat bread provide sustained energy and support hormone production.
• Fatty Fish: Fatty fish such as salmon and sardines are rich in omega-3 fatty acids, which support hormone production and fertility.

The Most Important Nutrients for Fertility 

Other essential nutrients for women include:

• Folic Acid: Best known for its role in preventing birth defects, folic acid also supports ovulation and enhances fertility. Women trying to conceive should aim to get 400–800 mcg per day.
• Iron: Low iron levels are common in women, especially those with heavy menstrual cycles. Iron is vital for ovulation and ensuring a well-nourished uterine lining.
• Prenatal Multivitamin:  A high dose multi-nutrient specifically designed to support all the prenatal needs of a mother.
• Vitamin C: A great all round antioxidant to reduce inflammation and improve repair.

For any women suffering with hormonal imbalance it would be worth getting this balanced first naturally to make conception easier - this includes conditions such as PCOS, endometriosis, heavy or irregular periods, lack of ovulation or high stress.

Fertility Testing: Understanding the Full Picture

If conception isn’t happening as expected, fertility tests can help identify underlying issues in both men and women. For couples under 35 it can be quite normal to take a year to conceive, for those over 35, I would suggest seeking out testing after 6 months of trying naturally.

These are some of the most common diagnostic tools:

• Semen Analysis: This test evaluates sperm count, movement, and shape to assess male fertility. Some men may also benefit from a DNA Fragmentation test to assess the genetic quality of the sperm - poor DNA is one of the big reasons why pregnancies fail.
• Hormone Testing: Measuring levels of hormones like testosterone, follicle-stimulating hormone (FSH), and luteinising hormone (LH) provides insight into reproductive function. AMH is a marker of ovarian reserve, and the lower the number the more difficult it may be to conceive
• Ultrasound Scans: Ultrasounds are used to check structural abnormalities as well as track follicular development.

Combining nutrition support with medical assessment provides a holistic view of fertility potential.

How a Nutritionist Can Help Improve Fertility

While general dietary improvements are beneficial, personalised nutrition can be even more effective. This is where a certified nutritionist comes in. Nutrition professionals can assess your current dietary habits, review lab results, and create a customised supplement and food plan designed to support your reproductive goals.

Here are some specific ways a nutritionist can assist:

• Dietary Counselling: Guidance on balanced eating to ensure you're getting the full spectrum of fertility-enhancing nutrients.
• Supplementation Plans: Recommending evidence-based supplements at high therapeutic doses such as folic acid, iron, omega-3s, CoQ10, Vitamin E, Alpha Lipoic acid and more, depending on your individual deficiencies and hormone levels.
• Targeted Lifestyle protocols: Developing a specific lifestyle strategy based on your fertility tests, hormonal levels, and medical history - sometimes we can be doing the wrong type of exercise which negatively impacts fertility.

Taking a Proactive Approach to Fertility

Whether you’re just beginning your journey to parenthood or facing challenges conceiving, it’s empowering to know that what you eat matters. While no diet can guarantee conception, building a nutrient-rich foundation sets the stage for better reproductive health, improved hormonal balance, and enhanced fertility outcomes.

Working with a nutritionist, undergoing fertility assessments, and making targeted lifestyle changes can make a meaningful difference. The road to parenthood may look different for everyone, but with the right support and strategies, you can take confident steps toward achieving your reproductive goals.