If you’re trying to conceive (TTC), you’re probably focused on ovulation tracking and timing — but your diet plays a vital role, too. What you eat can support hormone balance, boost egg and sperm quality, and increase your chances of a healthy conception. In this guide, we’ll break down the most effective what to Eat When Trying to Conceive fertility-boosting foods, vitamins, and lifestyle habits — all backed by science and trusted sources.
📌 Related: First Trimester Checklist – What to Do Before & After Getting Pregnant
🧬 How Diet Affects Fertility
According to the Harvard T.H. Chan School of Public Health, nutrition influences ovulation, hormone regulation, and reproductive cell health in both women and men. Similarly, the American College of Obstetricians and Gynecologists (ACOG) emphasizes the importance of preconception health, especially folate intake and a balanced diet.
🥑 Best Foods to Eat When Trying to Conceive
1. Leafy Greens & Folate-Rich Vegetables
- Spinach, kale, asparagus, and broccoli are high in folate, a B-vitamin essential for cell division and ovulation.
- Folate also reduces the risk of neural tube defects early in pregnancy.
✅ Add to Meals: Smoothies, omelets, grain bowls
2. Healthy Fats (Omega-3s)
- Found in salmon, walnuts, chia seeds, and flaxseeds
- Omega-3s support hormonal balance, reduce inflammation, and improve egg health.
3. Whole Grains
- Choose brown rice, quinoa, oats, and whole wheat
- Complex carbs prevent insulin spikes, helping regulate ovulatory function
⚠️ Avoid refined carbs (white bread, sugary cereals) that may disrupt hormone balance.
4. Full-Fat Dairy
- One study published in the Harvard Fertility Diet found that full-fat dairy may lower the risk of ovulatory infertility.
✅ Include: Whole milk, full-fat yogurt, cheese (in moderation)
5. Iron-Rich Plant Foods
- Lentils, beans, pumpkin seeds, and tofu
- Help prevent iron-deficiency anemia, which can impair ovulation and egg quality
Pair with vitamin C-rich foods (like bell peppers or oranges) to enhance absorption.
6. Berries & Antioxidant-Rich Fruits
- Blueberries, raspberries, and strawberries are rich in antioxidants like vitamin C and polyphenols
- These reduce oxidative stress, which can harm both sperm and egg cells
7. Lean Proteins
- Chicken, turkey, eggs, and plant-based proteins (like lentils or quinoa)
- Support egg development and balance blood sugar
🧠 Related: 6 Weeks Pregnant: Cramping & Early Pregnancy Symptoms
🚫 Foods to Limit When Trying to Conceive
| Food/Drink | Why to Avoid |
|---|---|
| Alcohol | Disrupts hormone levels and impairs egg/sperm health |
| Caffeine (excess) | More than 200mg daily may lower conception odds |
| Processed Foods | High in trans fats, preservatives, and additives |
| Raw Fish/Meat | Risk of listeria or parasites |
| Sugary Beverages | Increases insulin resistance and inflammation |
💊 Key Nutrients for Conception
| Nutrient | Why It’s Important | Best Sources |
|---|---|---|
| Folate | Supports cell division and implantation | Leafy greens, beans, fortified cereal |
| Iron | Prevents ovulation-related anemia | Lentils, red meat, tofu |
| Vitamin D | Enhances hormone regulation | Sunlight, fortified dairy |
| Zinc | Supports ovulation and sperm motility | Seeds, whole grains, shellfish |
| Omega-3s | Reduces inflammation, supports embryo | Salmon, flaxseed, walnuts |
👉 Tip: Consider taking a preconception multivitamin with folic acid, iron, and DHA.
👩❤️👨 What Men Should Eat for Fertility
Fertility is a two-person process — and men’s diets matter too!
Best Foods for Male Fertility:
- Zinc & selenium (in Brazil nuts, pumpkin seeds) boost testosterone
- Antioxidants like vitamin C & E protect sperm DNA
- Omega-3s improve sperm motility
- CoQ10 (found in fish and organ meats) supports sperm energy
🧬 Fact: Sperm takes about 74 days to regenerate — so start healthy habits early.
🕒 When to Start Eating Fertility-Friendly
Start making changes at least 3 months before trying to conceive — this gives your body time to replenish vital nutrients and optimize egg/sperm quality.
If you’re already TTC, it’s never too late to improve your diet.
Related: Pregnancy Cramping – What’s Normal vs. When to Worry
🧘 Lifestyle Tips to Pair With Your Diet
- 💧 Stay hydrated: Water supports cervical mucus and cellular function
- 🧘♀️ Manage stress: Chronic stress can disrupt ovulation
- 🚶 Get regular exercise: Boosts circulation and hormone function
- 💤 Prioritize sleep: 7–9 hours nightly supports reproductive health
🧾 TTC-Friendly Sample Meal Plan (1 Day)
🥣 Breakfast:
Greek yogurt with chia seeds, berries, and a spoon of flaxseed
🥗 Lunch:
Quinoa salad with chickpeas, spinach, cucumber, avocado, and olive oil
🍎 Snack:
Apple slices with almond butter
🍽️ Dinner:
Grilled salmon, roasted sweet potato, and steamed broccoli
🌿 Evening:
Chamomile tea + prenatal vitamin
🧠 FAQs: What to Eat When Trying to Conceive
Q: Do I need to go organic?
Organic produce may reduce exposure to pesticides, but what matters most is eating more fruits and veggies, organic or not.
Q: Can being underweight or overweight affect fertility?
Yes. A healthy BMI (18.5–24.9) supports regular ovulation. Talk to your doctor if you’re unsure.
Q: Should I take fertility supplements?
A basic prenatal multivitamin is often enough. Specific supplements like CoQ10, inositol, or maca root should be discussed with your provider.
🔗 Related Articles
- First Trimester Checklist
- 6 Weeks Pregnant – Symptoms & Cramping
- 8 Weeks Pregnant – Baby Growth & Ultrasound
🎯 Final Thoughts: Fuel Fertility With Every Bite
Your journey to conception starts in your kitchen. By choosing fertility-friendly foods, reducing inflammatory items, and fueling your body with vitamins and minerals, you’re giving your future baby the healthiest start possible.
Combine a smart diet with good sleep, stress management, and regular checkups — and you’ll be well on your way to parenthood.
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