Infertility is no longer a silent struggle. With growing awareness and rising cases worldwide, many women and couples are exploring every possible factor that could influence their chances of conceiving, including diet. Research increasingly shows that nutrition plays a crucial role in female fertility, from egg quality to implantation and beyond.
What you eat matters
Modern diets, high in trans fats, refined carbs, and added sugars may be convenient, but they’re doing more harm than good, especially when it comes to reproductive health. Studies link such eating patterns to hormonal imbalance and disrupted ovulation. In contrast, following a Mediterranean-style diet rich in plant-based foods, whole grains, lean proteins, and healthy fats can improve fertility outcomes.
One key reason? These foods are loaded with fibre, antioxidants, omega-3 fatty acids, and vital micronutrients, all of which promote hormonal balance, reduce inflammation, and support egg health.
Egg quality: It’s not just about age
While age remains the strongest determinant of egg health, lifestyle and nutrition are powerful modifiers.
Factors like pollution, obesity, smoking, alcohol, and psychological stress have been shown to damage egg DNA. Visceral fat (the fat stored around internal organs) may worsen this damage. Cooking methods such as grilling, deep frying, and charring also produce harmful compounds called advanced glycation end products (AGEs), which contribute to oxidative stress — a known enemy of egg quality.
Adding CoQ10, a naturally occurring antioxidant, through food or supplements may help counteract age-related decline in egg health.
Hormones and ovulation
For ovulation to occur regularly, hormones like FSH, LH, and oestrogen need to be in balance. Conditions such as PCOS, hypothyroidism, and extremes in body weight can throw this delicate system off.
Obesity increases oestrogen levels and reduces ovulatory hormones, causing irregular periods.
Low BMI (<20) can suppress hormone levels, also leading to ovulatory issues.
Alcohol intake has been linked to oestrogen dominance and impaired egg maturation.
Addressing these through dietary changes and moderate weight correction can often restore regular ovulation.
Foods that support fertility
Certain foods stand out for their fertility-supportive properties:
1. Green and yellow vegetables may delay menopause and support ovarian reserve.
2. Skim milk over full-fat milk is linked with improved fertility outcomes.
3. Fish, when consumed daily, may delay menopause by up to three years.
4. Soy foods show mixed effects, though not harmful; they may help mimic oestrogen function, especially during hormonal imbalances.
5. Don’t forget vitamin D, essential for hormone regulation and follicle health. Many women are deficient and benefit from food sources or supplements.
Nutrient deficiencies and health conditions should be optimised before pregnancy. For instance:
1. Iron and B12 deficiencies can impair egg development.
2. Celiac disease, if undiagnosed, can reduce fertility but improves with a gluten-free diet.
3. Endometriosis may benefit from an anti-inflammatory diet and a low FODMAP approach.
4. Thyroid health must be monitored, imbalanced levels reduce conception chances.
5. Eating disorders and subclinical disordered eating can silently sabotage cycles.
6. In all these cases, working with a specialist nutritionist is highly recommended.
A fertility-supporting diet should be:
1. Energy adequate to support hormonal function
2. Low-GI, high in fibre (especially helpful in PCOS)
3. Protein-rich, with at least 50% from plant-based sources
4. Rich in MUFAs/PUFAs, and low in saturated and trans fats
5. Colourful, with 5-7 servings of fruits and vegetables daily.
Soy and other phytoestrogens have shown mixed evidence regarding hormonal balance and fertility outcomes. Similarly, caffeine intake above 200 mg per day (about two cups of coffee) has been associated with delayed conception. Additionally, excessive vitamin A intake in the form of retinol can be teratogenic and may increase miscarriage risk. If supplementation is required, opt for beta-carotene within the RDA and avoid exceeding 1500 mcg.
Your fertility journey is personal, and nutrition is one of the most powerful tools you can use to support it.