Trying to Conceive: Fertility Nutrition

Did you know that what you do (and don’t) eat can have a big impact on your chances of fertility? Not even just you, but your partner as well. We know it can seem daunting to find information on what is and isn’t okay with all the sources out there, so we’re breaking fertility nutrition down for you.


When you’re trying to conceive, there are a number of nutrients your body requires to perform at its optimum fertility point. Each nutrient offers a different advantage to your reproductive system. Folate and vitamin A are important in reducing neural tube defects and stimulating ovulation–try yams for this.

A glass of milk each day offers vitamin D and calcium, which can lower your risk of ovulatory infertility, and lean proteins like chicken or salmon are full of iron, which can boost fertility if eaten twice a day. While none of these are guarantees, trying to add more to your diet can only increase your chances.


Make sure your partner is also minding his p’s and q’s with his diet. Adding zinc, omega-3, and fatty acids to his diet can increase testosterone and sperm count–he can manage this simply by munching on pumpkin seeds.

Vitamin C is also great at helping your man in the bedroom, as it boosts sperm quality. Have him add citrus fruits, tomatoes and berries to his daily diet. And to keep that better sperm swimming and not sluggish, increase vitamin A intake with carrots, red peppers and apricots.


Some nutrients in foods can boost reproductive activity for both you and your partner. These double-duty foods are great additions to your diet any time, but especially when trying to conceive.

Omega-3 is great for both of you as it can increase hormones, blood flow to reproductive organs and sperm count. Try adding salmon, walnuts or eggs to your diet. Eating leafy greens and whole grain bread offers added folate, which reduces neural tube defects. But more importantly, men who don’t eat enough can cause chromosomal abnormalities.

Adding zinc to your diet is essentially like nature’s own Viagra. It also can regulate your menstrual cycle and egg production, which is huge. You can add this to your diet with yummy oysters. Also, start popping blueberries and raspberries into your morning smoothies. The antioxidants in them help both your eggs and his sperm from damage and aging–talk about a multitasker! 

When trying to conceive, there can be a lot of moving parts, and it can certainly be overwhelming. But even something as small as adding food for fertility nutrition can be a huge benefit toward your chances of pregnancy. And, honestly, it never hurts to start eating healthier.

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