Nutrition for Fertility: Your Guide to Supporting Natural Conception

Supporting Natural Fertility

The journey to conception affects many couples, with 15-25 percent experiencing difficulty conceiving after 12 months of trying. While nutrition isn't the only factor, research increasingly shows that dietary choices can significantly influence fertility for both partners.

Note: We recognize diverse gender identities. For this article's purposes, "women" refers to those whose sex assigned at birth was female, and "men" to those whose sex assigned at birth was male.

The Anti-Inflammatory Foundation

A nutrient-rich, anti-inflammatory diet benefits both partners' fertility. Chronic inflammation can impact reproductive function by:

• Disrupting ovulation
• Affecting menstrual cycles
• Contributing to endometriosis
• Reducing sperm quality
• Impacting implantation success

Research shows couples following Mediterranean-style eating patterns experience:

• Higher pregnancy success rates
• Better sperm quality
• Reduced need for fertility treatments
• Shorter time to conception

Key dietary components include:

• Abundant fruits and vegetables
• Legumes and whole grains
• Lean poultry and fish
• Healthy plant-based fats
• Limited processed foods

Essential Fertility-Supporting Foods

Seafood Consumption Studies show couples consuming 8 servings per cycle (about 2 weekly) experience:

• 90% conception rate within 12 months
• Shorter time to pregnancy
• Improved hormone balance

Best seafood choices:

• Wild-caught salmon
• Sardines
• Scallops
• Shrimp (avoiding high-mercury options)

Vitamin B12 Requirements:

• Adults: 2.4 mcg daily
• During pregnancy: 2.6 mcg
• While breastfeeding: 2.8 mcg

Sources:

• Animal proteins
• Fortified cereals
• Nutritional yeast
• Quality supplements

Foods to Minimize

Trans Fats:

• Avoid artificial sources
• Limit processed foods
• Natural dairy sources are acceptable

Sugar-Sweetened Beverages:

• Keep below 7 drinks weekly
• Choose water or unsweetened beverages
• Diet options appear safe for fertility

Gender-Specific Considerations

For Women:

• Folic acid supplementation
• Adequate iron intake
• Balanced protein consumption
• Strategic soy incorporation

For Men:

• Antioxidant-rich foods
• Zinc-containing foods
• Selenium sources
• CoQ10 consideration

Implementation Strategies:

1. Build a Foundation:

• Regular meal timing
• Balanced portions
• Adequate hydration
• Whole food focus

1. Strategic Planning:

• Meal prep support
• Grocery lists
• Simple recipes
• Supplement timing

1. Lifestyle Integration:

• Stress management
• Regular movement
• Quality sleep
• Social support

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References: [1] Alesi, S., et al. (2022). Anti-Inflammatory Diets in Fertility: An Evidence Review. Nutrients, 14(19), 3914.

[2] American Board of Obstetrics and Gynecology. (2021, June). Gender Language Disclaimer.

[3] Aoun, A., et al. (2021). Can Nutrition Help in the Treatment of Infertility? Preventive nutrition and food science, 26(2), 109-120.

[4] Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: a review. American journal of obstetrics and gynecology, 218(4), 379-389.

[5] Gaskins, A. J., et al. (2018). Seafood Intake, Sexual Activity, and Time to Pregnancy. The Journal of clinical endocrinology and metabolism, 103(7), 2680-2688.

[6] Hatch, E. E., et al. (2018). Intake of Sugar-sweetened Beverages and Fecundability in a North American Preconception Cohort. Epidemiology, 29(3), 369-378.

[7] Mayo Clinic. (2021, December 8). Pregnancy and fish: What's safe to eat?

[8] National Institutes of Health Office of Dietary Supplements. (2022, December 2). Vitamin B12 Fact Sheet for Health Professionals.

[9] Shmerling, R. H. and Shmerling A. (2020, November 3). Fertility and diet: Is there a connection?

[10] United States Food and Drug Administration. (2018, May 18). Trans fats.