Fertility Diet: 15 Foods to Eat When Trying to Conceive

It was a Tuesday evening when Sophie and Marc sat at their kitchen table in Zurich, surrounded by printed fertility guides and half-finished chamomile tea.

They had been trying to conceive for eight months. A friend had mentioned something about a fertility diet.

Could food really make a difference?

The answer, backed by science, is yes.

What you eat is one of the most powerful and controllable factors when you are trying to conceive.

As a Swiss Vegan Fertility Leader, Plusbaby was built on this belief: that the right nutrients, from real food and doctor-formulated supplements, can give your body the foundation it needs to welcome new life.

This article covers the 15 best foods to eat when trying to conceive, what to avoid, a simple 3-day meal plan, and when to consider adding supplements.

Key takeaways

• A fertility diet means eating more whole foods, healthy fats, and antioxidant-rich ingredients that support hormonal balance and reproductive health.
• Foods that boost fertility, like leafy greens, fatty fish, berries, and pumpkin seeds, give your eggs and sperm the nutrients they need to stay healthy.
• Both partners matter. Diet changes in men can improve sperm health in as little as 10–12 weeks.
• Diet alone may not be enough. Nutrients like Inositol, CoQ10, and Vitamin D are hard to consume in therapeutic amounts from food alone; quality supplements fill that gap.

What is a fertility diet?

A fertility diet is not a strict meal plan or a short-term fix. It is a way of eating that gives your body the right building blocks for conception, the best possible environment for an egg to mature, get fertilised, and implant.

• Egg quality depends on antioxidants, folic acid, and CoQ10, nutrients found in whole foods.
• Sperm health (count, motility, shape) is directly shaped by zinc, selenium, and omega-3 fatty acids.
• Hormonal balance is disrupted by high-sugar diets, processed foods, and nutrient deficiencies.
• Inflammation is one of the hidden enemies of fertility, and an anti-inflammatory diet, like the Mediterranean model, has been shown to improve conception rates.

The Harvard Nurses’ Health Study, one of the largest studies on ovulation and diet, found that women who followed a diet rich in plant-based proteins and healthy fats had significantly lower rates of ovulatory infertility.

This is the heart of a well-structured diet for trying to conceive.

15 best foods to eat when trying to conceive

Here are the 15 top fertility foods, each chosen because the research backs it. Most are beneficial for both partners.

Best foods for women’s fertility

• Leafy Greens (Spinach, Kale): Rich in folate, which supports ovulation and healthy cell division. Add to smoothies, salads, or stir-fries.
• Avocado: Packed with Vitamin E and healthy fats that protect egg quality and support hormonal balance.
• Eggs: A natural source of choline and Vitamin D, both critical for early embryo development.
• Lentils & Beans: High in plant-based iron and folate. Low iron is a common cause of ovulatory infertility.
• Full-Fat Dairy or Alternatives: Research links full-fat dairy to better ovulation support vs. low-fat versions.
• Berries (Blueberries, Raspberries): Loaded with antioxidants that protect eggs from oxidative stress.
• Walnuts: Contain omega-3 and melatonin, both of which support uterine health and hormone rhythm.
• Sweet Potatoes: Rich in beta-carotene and Vitamin A, which help regulate reproductive hormones.

Best foods for men’s fertility

• Pumpkin Seeds: One of the best natural sources of zinc, which directly supports sperm count and motility.
• Fatty Fish (Salmon, Sardines): High in DHA omega-3, which forms part of the sperm membrane structure. Aim for 2–3 servings per week.
• Tomatoes: Lycopene in cooked tomatoes has been shown in studies to improve sperm morphology.
• Sunflower Seeds: Rich in Vitamin E and selenium, which help reduce sperm DNA damage.
• Dark Chocolate (70%+): Contains L-arginine and antioxidants that may increase sperm volume. A small square or two daily is enough.

Fertility foods for both partners

• Quinoa: A complete protein with zinc and magnesium that helps stabilise blood sugar and hormones.
• Pomegranate: Antioxidants that improve blood flow to the uterus and support sperm vitality.

Quick Overview: 15 Fertility Foods at a Glance

Key nutrients that support fertility

Understanding why foods to improve egg quality and foods to improve sperm health work comes down to the nutrients behind them:

• Folate / Folic Acid: Critical for cell division. Found in leafy greens and lentils.
• Zinc: Supports sperm production and testosterone levels. Found in pumpkin seeds and quinoa.
• Omega-3 Fatty Acids: Reduce inflammation and support egg and sperm membrane quality. Found in fatty fish and walnuts.
• Inositol: Especially Myo-Inositol, shown to improve ovulation in women with PCOS. Research continues to highlight the benefits of Myo-Inositol for fertility, particularly for ovulation support and hormonal balance.
• Iron: Helps prevent ovulatory infertility. Found in lentils, spinach, and fortified cereals.
• Vitamin D: Essential for hormone signalling. Often deficient in people living in northern climates like Switzerland.
• CoQ10: Fuels the energy process inside eggs and sperm. Declines naturally with age.

Understanding which essential fertility vitamins and minerals support conception can help you build a stronger fertility nutrition plan.

Foods to avoid when trying to conceive

A fertility diet for women and men is not only about what you add, it is also about what you reduce:

A note on caffeine: keeping it below 200 mg per day (roughly one cup of coffee) is a safe and practical goal while trying to conceive.

Fertility diet for women: special considerations

A targeted fertility diet for women pays extra attention to three common situations:

• PCOS: A low-glycaemic diet with whole grains, legumes, and vegetables helps regulate insulin and improve ovulation. Myo-Inositol has strong clinical support here.
• Over 35: Egg quality naturally declines. Antioxidant-rich foods and CoQ10 supplementation can help slow this process.
• Irregular cycles: Often linked to Vitamin D and iron deficiency. Focus on iron-rich plant foods, fatty fish, and whole grains.

“I started with just a smoothie with spinach and berries every morning. After two months, my cycles became more regular.”

— Luisa M., Bern — Plusbaby customer

Fertility diet for men: what sperm health really needs

A fertility diet for men is something couples often overlook. Male factor infertility contributes to around 40–50% of all conception difficulties. The good news: sperm renew roughly every 74 days, so foods to improve sperm health can show measurable results in as little as 10–12 weeks.

• Zinc (pumpkin seeds, beans): directly linked to sperm count and testosterone production.
• Selenium (sunflower seeds, Brazil nuts): helps protect sperm DNA from damage.
• Lycopene (cooked tomatoes): one study found it improved sperm concentration in subfertile men.
• CoQ10 (found in small amounts in meat and fish): supports sperm energy metabolism.

Understanding the most important male and female fertility factors can help couples make informed decisions before trying to conceive.

“My doctor suggested I look at my diet before going through more testing. Three months of eating better — more salmon, pumpkin seeds, less alcohol — and my sperm analysis showed real improvement.”

— Thomas B., Geneva — Plusbaby customer

3-day sample fertility meal plan

Here is a simple fertility meal plan built around the 15 best foods for fertility. Reviewed by Plusbaby’s Swiss nutrition team.

Day 1

• Breakfast: Greek yogurt with berries and ground flaxseed
• Lunch: Lentil soup with whole grain bread
• Dinner: Baked salmon with roasted sweet potatoes and steamed spinach
• Snack: Handful of walnuts + a small square of dark chocolate

Day 2

• Breakfast: Avocado toast on whole-grain bread with a poached egg
• Lunch: Quinoa salad with tomatoes, cucumber, pumpkin seeds, and olive oil
• Dinner: Stir-fried tofu or chicken with kale, broccoli, and brown rice
• Snack: Pomegranate seeds with sunflower seeds

Day 3

• Breakfast: Smoothie, spinach, blueberries, banana, full-fat yogurt, chia seeds
• Lunch: Bean and vegetable stew with whole grain bread
• Dinner: Grilled sardines with roasted tomatoes and quinoa
• Snack: Pumpkin seeds with chamomile tea

When diet isn’t enough: filling the fertility nutrition gap

A nutrient-rich fertility diet is one of the best things you can do when trying to conceive. However, even the healthiest meals don’t always provide optimal levels of key fertility nutrients such as Myo-Inositol, CoQ10, Vitamin D, and Zinc.

That’s where targeted supplementation can help. Think of it this way: fertility foods build the foundation, while supplements help fill the gaps. Together, they create a more complete diet for trying to conceive, supporting hormonal balance, egg quality, and sperm health.

Plusbaby’s doctor-formulated fertility range

1. +fertiwomen Inositol: For Women Trying to Conceive
Supports ovulation, hormonal balance, and egg quality with Myo-Inositol, Quatrefolic®, CoQ10, and Vitamin D3. Ideal for women with PCOS or irregular cycles. 100% vegan.

→ Best for: Women trying to conceive, women with PCOS, women over 35.

2. +fertimen: For Men’s Reproductive Health
Supports sperm count, motility, and DNA integrity with 11 key fertility nutrients, including Zinc, Selenium, L-Carnitine, and CoQ10. 100% vegan.

→ Best for: Men trying to conceive, men with low sperm count or motility concerns.

3. +maca: For Libido, Energy & Hormonal Balance
Organic Peruvian Maca that supports libido, energy, and hormonal balance in both men and women. 100% vegan and naturally sourced.

→ Best for: Both partners, especially when stress or low libido is a factor.

The strongest fertility strategy isn’t choosing between supplements and food, it’s combining the best foods for fertility with science-backed nutritional support to give your body the best possible start.

Many couples combine healthy eating with a structured fertility boost plan to support reproductive health from multiple angles.

Frequently asked questions

Question: What is the best diet to get pregnant fast?

Answer: There is no single food that guarantees pregnancy, but a fertility diet focused on whole grains, leafy greens, healthy fats, and antioxidant-rich foods gives your body the best hormonal environment for conception. Start by adding more foods that boost fertility and cutting back on processed foods and alcohol.

Question: How long does it take for a diet to improve fertility?

Answer: For women, nutritional changes can start to affect egg quality within 3 months, as eggs take about 90 days to mature. For men, sperm renew every 74 days, so improvements from foods to improve sperm health can show in 10–12 weeks.

Question: Can eating certain foods help you ovulate?

Answer: Yes. Research shows that what to eat to get pregnant can directly impact ovulation. Plant-based iron, full-fat dairy, and Inositol have been linked to better ovulatory function — especially in women with PCOS or irregular cycles.

Question: Is a Mediterranean diet good for fertility?

Answer: Yes. The Mediterranean diet closely matches what research recommends for a diet for trying to conceive. Multiple studies support its positive impact on both egg quality and sperm parameters.

Question: What foods improve sperm count naturally?

Answer: A fertility diet for men focused on zinc (pumpkin seeds), lycopene (cooked tomatoes), selenium (sunflower seeds), and omega-3 (fatty fish) has been shown to support sperm count, motility, and morphology.

Start nourishing your fertility today

Sophie and Marc did not overhaul their lives overnight. They started with one extra portion of leafy greens, swapped their afternoon snack for berries and walnuts, and added oily fish twice a week. Small, consistent changes.

The science is clear: a thoughtful fertility diet is one of the most impactful steps you can take on your journey to conception. The foods to eat when trying to conceive are not exotic, they are real, nourishing ingredients that work.

• Food builds the foundation: focus on whole, nutrient-dense, anti-inflammatory meals
• Supplements fill the gaps, especially for Inositol, CoQ10, and Vitamin D
• Both partners matter: a fertility diet for men is just as important as one for women

As a Swiss Vegan Fertility Leader, Plusbaby is here to support every step of your journey, from your plate to your supplement routine. When you are ready to go beyond food, our doctor-formulated range is waiting for you.