Fertility Diet

Decoding The Fertility Diet, Part 4: Is Your Prenatal Vitamin Helping Your Fertility?

July 8, 2025 by William Haas 2 Comments

If you’re trying to conceive, you should take a prenatal multivitamin – no surprise there.

But, is your multivitamin helping your fertility or just preventing birth defects of your future child?

It all comes down to the components inside as well as their dose…

And you might be surprised to learn that only a few of the components in your standard prenatal vitamin play a role in boosting your fertility even though they are all essential for pregnancy.

Here’s a quick overview of what you’ll learn in this post:

Why you should be taking a prenatal multivitamin
The b-vitamin you might need more of when trying to conceive
A mighty mineral and its surprising source
The benefits your man can get from a multivitamin too

As you’ve learned in the first 3 parts of the Decoding the Fertility Diet series, avoiding certain foods and consuming others has been scientifically shown to boost fertility and increase your chances of getting pregnant.

Before getting too far into this post, we want to remind you to ALWAYS get as many of your nutrients from a whole-foods, plant-based diet as possible.

Students of our Fertility Foods Formula know exactly what we mean when we say ‘plant-based’, and it’s not a full-on vegan or vegetarian diet or just tossing out the junk food.

We also want you to know that there are many micronutrients and supplements to consider when trying to conceive. And for the purposes of this article, we’re going to focus only on those found in a standard prenatal multivitamin.

Don’t worry, we’ll present a more comprehensive review of other fertility supplements in future posts.

Making the case for multivitamins

The argument has often been made that at the very least we should be taking a daily multivitamin to ensure that we’re getting every nutrient that we need and to fill in any nutritional gaps from our diet.

The real question to ask is not whether your multivitamin fills in any nutritional gaps, but whether it helps prevent disease or improves your health in some way.

When we look at taking a multivitamin for general health and disease prevention, the evidence is actually somewhat unclear… it might help, but then again it might not. It’s actually a fairly controversial topic.

However, when we turn our attention to pregnancy and preventing birth defects, the evidence is quite clear – multivitamins containing folic acid are a MUST when trying to conceive.

Multivitamins containing folic acid generated a lot of attention when they were first found to dramatically reduce the chances of birth defects related to a developing baby’s brain and spinal cord (i.e., neural tube defects).

As the infographic below reveals, there’s a lot of other micronutrients beyond folic acid in your standard prenatal multivitamin. Each and every single one of these are important to help prepare for and thrive during pregnancy.

But the important question still remains… which of these components matter most when trying to increase your chances of getting pregnant?

The b-vitamin you might need more of when trying to conceive

As you may have guessed, folic acid is the b-vitamin you need to be consuming more of when trying to conceive.

In 1998, the FDA actually required food companies to add folic acid into grain products because the average American woman at the time only consumed 250 mcg of folate per day – 350 mcg below the recommended daily amount in pregnancy.

When the book The Fertility Diet by Dr. Jorge Chavarro and Dr. Walter Willett was first published back in 2009, the recommendation for women trying to conceive was to get at least 400 mcg of folic acid a day. Since that time, additional research has suggested that higher amounts of folic acid may be beneficial, especially in women trying to conceive.

As we will discuss in another post dedicated exclusively to folic acid, 800-1200 mcg of folic acid per day has been shown to be a better target when trying to optimize your efforts to conceive.

Let’s take a quick look at folate and folic acid right now…

When looking at dietary intake, women with the highest consumption of naturally occurring folate were found to have a 64% lower odds of anovulation while trying to conceive compared to women who consumed the least amounts. Similar positive findings for increased dietary folate intake have also been seen among women undergoing IVF – 57% higher live birth rates in fact.

Turning our attention to supplemental folate (folic acid), additional fertility benefits have been seen. Data from the Nurses’ Health Study II showed that women who took a multivitamin with folic acid were noted to have a 35% lower risk of ovulatory infertility compared to women who didn’t take a supplemental multivitamin (note the greatest benefit was seen with daily use).

Data from the Nurses’ Health Study II also revealed that higher folic acid intake from supplements was associated with a significantly lower risk of miscarriage and had an inverse association with stillbirth when compared to lower doses. Similarly, data from Brigham and Women’s Hospital supports this too. Women supplementing with higher folic acid (800 mcg to 1200 mcg) prior to IVF and embryo transfer experienced higher fertilization rates, lower cycle failure rates, and higher live birth rates.

So check your multivitamin bottle and make sure it has at least 800-1200 mcg of folic acid.

And of course, always discuss your decision to add or change a supplement with your physician! Based upon your personal and family history you may require more or less folic acid.

A mighty mineral and its surprising source

Oftentimes we get so focused on vitamins that we overlook the importance of minerals in our bodies…this is especially true when it comes to trying to conceive.

Iron, a powerhouse mineral that’s responsible for carrying oxygen from the lungs to the rest of the body, has been associated with a decreased risk of ovulatory infertility.

It shouldn’t come as a big surprise given that iron also plays an important role in the synthesis of DNA (the molecule that contains your genetic code) and ATP (our body’s most important energy molecule).

Usually, we only get concerned when iron levels drop to the point of creating a decrease in hemoglobin levels, a condition referred to as iron deficiency anemia.

Some studies have suggested that maternal iron deficiency anemia has been associated with reduced fetal brain maturation, pediatric cognitive defects, and maternal depression, outcomes we know everyone in the OvulifeMD community would like to avoid. However, these studies are limited by a lack of control for socioeconomic factors as well as other pre-existing chronic diseases that are likely to play a large part in these outcomes as well.

To complicate matters, up to 1 in 7 women will have below-normal iron levels without notable anemia. Generally this is not regarded as a problem, unless of course you’re working hard at trying to conceive.

Again, findings from the Nurses’ Health Study showed that women who consumed iron supplements had a 40% lower risk of ovulatory infertility compared with women who did not consume iron supplements.

The benefit was noted at a daily dose between 40 – 80 mg, significantly below the amount found in most prenatal multivitamin as well as the FDA’s recommended daily intake during pregnancy (keep in mind gummy vitamins typically don’t contain iron at all). Interestingly, women who got most of their iron from meat weren’t protected at all against ovulatory infertility, a topic we explore closely in the Fertility Foods Formula and our post on protein.

So just as you did with folic acid, look closely at your multivitamin label and discuss with your physician whether or not you’re getting enough iron.

It’s important not to get too much iron as excess amounts can disrupt the health of your liver (an important detoxification organ), so we can’t understate the importance of talking with your doctor.

The benefits your man can get from a multivitamin too

Let’s be real for a moment, most men (up to 80% in fact) don’t get their recommended servings of fruits and vegetables in a given day.

Heck, they might not even get their daily allotment throughout the course of an entire week (unless they love brussel sprouts as much as Dr. Haas). This can lead to significant vitamin and mineral shortages that affect sperm health.

Unfortunately, the research on supplementation for male fertility is not as robust as it is for women’s fertility. Yet despite this fact, you’ll encounter many websites claiming that the antioxidant components of a standard men’s multivitamin have been shown to be beneficial for sperm health. For instance:

However, the studies we’ve seen referenced to support these statements are generally limited by their research design (e.g., small number of participants). Well designed studies are especially important when making claims about sperm health given that the typical semen analysis varies by as much as 400%. Additionally, some of the nutrients referenced are sourced from dietary intake, not supplement form.

When looking at a recent Cochrane Review on this topic, the evidence evaluated from 61 randomized controlled trials was considered low-quality for the use of antioxidant supplements to enhance male fertility. In fact, the authors of the paper go onto state that “subfertile couples should be advised that overall, the evidence [for antioxidant supplementation among men] is inconclusive.”

Given the limitations of the current evidence, we agree with the Cochrane review in saying that more evidence is needed to make definitive recommendations or to justify the cost of specific antioxidant supplements for men who are trying to conceive with their partner. It is important to note that this study does not advise men against taking a broad-spectrum multivitamin for general health purposes.

Bottom line recommendation – if your man is opting to supplement too, have him stick with a basic multivitamin that contains appropriate doses of folic acid while being careful to avoid ‘proprietary’ fertility supplements that are unlikely to help and may be harmful.

Make sure he’s also taking one designed for men and not one of yours! Men should not take extra iron without appropriate medical evaluation, especially if they’re not a risk for iron deficiency.

Of course, the best advice is to always check with a knowledgeable healthcare provider before taking any form of supplement.

Final Thoughts

There are SO many special “fertility boosting supplements” and prenatal vitamin options out there that it can be hard to delineate fact from fiction.

As we mentioned above, we’ll be doing an entire separate blog post of supplements at a later date to review the EVIDENCE and help you decide what actually matters to you.

However, when it comes to choosing “the right” prenatal vitamin to optimize your fertility while trying to conceive. Look for those with around 800-1200 mcg folic acid and 40-80 mg of supplemental iron, which you now know have been associated with:

Decreased risk of ovulatory infertility
Decreased risk of miscarriage
Higher probability of live birth following IVF

Another post down in the Decoding the Fertility Diet mini-series.

Decoding The Fertility Diet, Part 1: Are Carbs Good Or Bad For Fertility?

July 8, 2025 by admin 3 Comments

Ask three different people if carbohydrates are good or bad for your health and chances are you’ll get three different answers.

And unfortunately, the rise of low-carb diets, like Atkins and Paleo, has made the answer to this question even more polarized.

So instead of trying to tackle the question of whether carbs are ‘good’ or ‘bad’ for your health and overall wellness, let’s focus on your fertility for a moment.

The answer to that question is much simpler as it mostly depends on the TYPE of carbohydrates that you consume when following a fertility diet.

Here’s a quick overview of what you’ll discover:

A real-world definition of carbohydrates
How many carbohydrates should you be eating
The truth about good and bad carbohydrates
The difference between simple and complex carbohydrates
A better measure of carbohydrate quality
Why you shouldn’t eliminate carbs when trying to conceive
How to choose better carbohydrates for improved reproductive health

What are carbohydrates?

Carbohydrates belong to a category of nutrients referred to as macronutrients, meaning that they are needed in relatively large amounts to provide the body with energy. Notice that we said relatively large amounts… but more on that in a moment.

In short, carbohydrates are the naturally occurring sugars, starches, and fibers found in the food that we eat. All carbohydrates are effectively made up of simple sugars, the most well known being glucose.

When several simple sugar molecules are linked together, they form starches and fiber. Starches are broken back down by our body to form glucose, while fiber passes through our digestive tract relatively intact.

How many carbohydrates should you be eating?

Carbohydrates tend to make up the majority of calories in our diet. In fact, according to the Institute of Medicine, the recommended daily amount of carbs is 130 grams for the typical adult.

Keep in mind this is based on the minimum intake required to supply your brain with glucose and doesn’t account for activity levels or your desire to conceive.

For most individuals, carbohydrate intake should be between 45-65% of your total caloric intake. However, as we’ll explore later in this post, women trying to conceive may benefit from carbohydrate intake closer to 45% of calories.

The truth about ‘good’ and ‘bad’ carbs

Even though not all carbohydrates are created equal, technically, there’s no official classification of ‘bad’ or ‘good’ carbs.

What’s typically meant when someone refers to a carbohydrate as being ‘bad’ or ‘good’ is whether it’s a simple or a complex carb.

Generally speaking, most people equate simple carbohydrates as bad and complex as good.
So, let’s take a closer look at simple vs. complex carbohydrates.

What’s the difference between simple vs. complex carbs?

The chemical structure of carbohydrates and how your body digests them is what determines their classification as ‘simple’ or ‘complex’.

Simple carbohydrates are composed of small sugar molecules that are easy for your body to digest. Some of these sugar molecules are naturally occurring, such as those in fruits, while others are highly processed and added into foods like baked goods.

As you can see, simple carbohydrates aren’t necessarily all bad (i.e., fruits), they just get a bad wrap because they raise blood sugar quickly.

With that said, simple, processed carbs are most definitely ‘bad’ as they are associated with insulin resistance, elevated cholesterol levels, and metabolic syndrome – conditions that don’t exactly support your efforts to conceive.

We explore the topic of simple carbohydrates in great detail in our Fertility Foods Formula program, but for now, focus on removing the following simple carbohydrates from your diet to optimize your fertility:

Energy drinks
Sugar-sweetened sodas
Other sweetened beverages (iced tea)
Cookies
Prepackaged processed snacks (chips, pretzels, etc.)
Candy
Ice Cream

Now, let’s shift our focus to complex carbohydrates.

Complex carbohydrates contain multiple sugar molecules linked together. As a result of this linkage, complex carbs take more time for the body to break down and cause a lower rise in insulin levels.

This slow, steady supply of energy is what makes complex carbohydrates considered ‘good’.
And in their natural forms (yes, we mean vegetables), complex carbohydrates are also packed with vitamins, minerals, and antioxidants to support both your overall health and reproductive health.

As far as real-world examples, complex carbohydrates make up your standard whole grains such as brown rice, quinoa, and oats, as well as legumes like lentils and beans. On the other hand, pancakes are also technically considered complex carbohydrates because of their starch makeup.

Clearly, the classification of carbohydrates into simple versus complex doesn’t tell us the whole picture… because eating a pancake isn’t quite the same as eating lentils… that’s where glycemic index and the glycemic load come into play!

Understanding carbohydrate quality using glycemic index and glycemic load

Glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar. Pure glucose has the highest GI (with a value of 100) and is used as the comparison point for other foods.

Glycemic load (GL), on the other hand, takes into account the amount of carbohydrate that is consumed as well as how quickly that carbohydrate raises blood sugar.

To calculate GL, you multiply a food’s glycemic index by the amount of carbohydrate the food contains per serving and divide by 100; GL = (GI x carbohydrate (amount in grams) / 100).

Glycemic Index & Glycemic Load Key:

GL is more useful when constructing an optimal fertility diet because it tells you the effect a serving of food will have on your blood sugar.

For example, while watermelon is considered to have a high GI (72); however, when you look at the typical serving size of 1 cup, watermelon has a low GL (8). So, as long as you don’t eat the entire watermelon in one sitting, you’re good to enjoy this simple carb.

As you can see, knowing the GL of a food gives you a better idea if that food will cause your blood sugar to spike.

When your blood sugar spikes, your pancreas releases extra insulin to bring it down. Over time, if you continue to consume high GL foods, your body becomes less responsive to insulin resulting in elevated blood glucose and ultimately diabetes. Excess insulin also creates inflammation and hormonal imbalance within the body. Needless-to-say, not a good cycle to get stuck in.

And for our women out there struggling with PCOS, both insulin resistance and inflammation are key factors that make weight loss and getting pregnant so difficult.

So instead of going for the standard high GL snacks (like the sugar-laden “granola bar” or the bag of pretzels laying around the office), try swapping them out for one a low GL counterpart or have a snack rich in protein and fat to hold you over during that afternoon slump.

Why you don’t need to completely cut out carbs

Earlier in the post, we mentioned that carbohydrates make up the largest percentage of our calorie intake. And if you recall, we also said that eating slightly fewer carbs may help your efforts to conceive.

The important concept here is fewer carbs, NOT ultra low-carb or no-carb.

Let’s take a closer look at just how many carbs you should be eating when trying to conceive…

Researchers at Harvard Medical School were some of the earliest to look at carbohydrate consumption and fertility. They found that women who consumed approximately 60% of their calories from carbohydrates (vs. 40%) had a 91% higher risk of ovulatory infertility.

It’s important to point out that there’s minimal evidence at this time to support ultra low-carbohydrate diets or ketogenic-based diets (< 10% of total calories from carbohydrates) when trying to conceive.

Unfortunately, we’ve seen many other blogs tout the benefits of ultra low-carbohydrate intake for fertility based upon a paper published in Nutrients. This paper looked at the outcomes from multiple studies, almost all of which were based on low-carbohydrate diets (~45% of total calories from carbohydrates), NOT ultra-low carbohydrate diets.

We think it’s a bit of a leap to use this one study to make claims about a ketogenic diet for general fertility at this time.

Although low-carb diets or ultra-low carbohydrate diets may make sense for conditions such as polycystic ovary syndrome (PCOS), we have some concerns about these diets when trying to conceive, especially when adhered to for longer periods of time. Learn more about the ketogenic diet and going keto when trying to conceive here.

Our main concern is that it requires the elimination of nutrient-dense foods like fruits, starchy vegetables, and whole grains, which can lead to nutrient deficiencies that impact fertility.

As a simple rule of thumb, we suggest that you divide your plate into 3 parts — ½ of your plate should be covered with vegetables and fruit (more veggies than fruit), ¼ with whole grains, and ¼ with protein. Mix in some healthy fats as well.

As for snacks between meals, try mixing carbohydrates with fat or protein if at all possible [e.g., almonds with dehydrated fruit (no sugar added of course) or some almond butter with an apple]. And don’t worry we’ve got great posts on dietary fats and protein intake too.

Choosing carbohydrates that improve fertility

As you probably guessed, complex carbohydrates with a low GL are the carbohydrates that we suggest eating when trying to conceive, especially if undergoing fertility treatment.

We know you trust us, but let’s take a quick look at what the evidence shows…

The same Harvard researchers that looked at carbohydrate quantity also looked at carbohydrate quality among women trying to conceive. They found that women who consumed the highest amount of high GL carbohydrates had a 92% higher risk of ovulatory infertility compared to those who consumed the lowest amount.

Interestingly, cold breakfast cereals were the worst offender. Increasing intake of cold breakfast cereal by one serving a day elevated the risk of ovulatory infertility by 32%. Just 1 serving! White rice, potatoes (baked, boiled, or mashed), and french fries also increased the risk but not as significantly.

In women undergoing in-vitro fertilization (IVF), the findings regarding carbohydrate quality were even more striking… Women who consumed the highest amount of whole grains in the year leading up to IVF treatment had a nearly 20% higher likelihood of implantation (positive beta-hCG) and live birth compared to those who consumed the least amount.

Final Thoughts

There you have it, the answer to whether carbohydrates are good or bad for your fertility comes down to both quantity and quality.

Eating too many carbohydrates can increase your risk for ovulatory infertility, while eating slightly fewer may help your efforts to conceive. Remember, don’t abandon carbohydrates altogether, just consider modifying your intake slightly.

And as far as quality goes, don’t forget that there’s more to the carbohydrate story than simple or complex. Nutrient-dense, low glycemic load carbohydrates are the best for improving your odds of conceiving either naturally or with assisted reproductive therapies.

Okay, we’ve reached the end of the story on carbohydrates. Check out the next post in the Decoding the Fertility Diet mini-series – Dietary Fats and Fertility.

Decoding The Fertility Diet: 5 Key Nutrition Principles to Increase Fertility

July 8, 2025 by William Haas 4 Comments

When was the last time your doctor wrote you a prescription for pineapples?

And all those stories about yams and bee pollen for fertility… just a myth, right?

So many things are possible today because of advances in modern medicine, so why not jump straight to assisted reproductive technologies (ART) like IVF or IUI and skip the eating healthy food talk?

As medical doctors who practice Integrative Medicine (Dr. Haas) and Reproductive Endocrinology & Infertility (Dr. Eskew), we understand that FOOD is medicine. In fact, it has scientifically been shown that the foods you eat can either help or harm your fertility.

That’s why we’ve put together a special mini-series all about The Fertility Diet.

Over the next few posts, we’re going to break down the 5 core nutrition elements of the diet. We’ll also be debunking some common food myths as they pertain to infertility and getting pregnant.

Still, think those yams are going to help?

But before diving in, we should mention that the diet principles we’re going to discuss won’t guarantee that you’ll get pregnant. There are some things that lifestyle changes can’t overcome, like blocked fallopian tubes. With that said, when you adopt a healthy diet like the one we are about to present, you’ll set the stage for a healthy pregnancy and beyond.

And the best part?

Using food to optimize your fertility and overall reproductive health will certainly cost less than a round of in-vitro fertilization (IVF) or almost any other fertility treatment for that matter!

Here’s a quick overview of what you’ll discover:

How The Wrong Diet Can Harm Your Fertility
Lessons Learned From a Group of Dedicated Women
The Core Nutrition Principles of The Fertility Diet
Getting the Right Number of Macronutrients
Does the Right Food Really Improve Your Fertility?
The Best Nutrition Advice for Patients Facing Infertility

View the Video Recap:

How The Wrong Diet Can Harm Your Fertility

Spend a few moments searching Amazon’s best sellers list under diet and nutrition and you’ll easily get overwhelmed with a wide variety of resources and diets claiming to reveal the perfect plan for your health and wellness. There is a lot of advice on which foods you should and should not eat.

And while the world of nutritional science is advancing at a rapid pace, if we step back for a moment and simply observe the dietary patterns of the standard Western diet, it’s no surprise that the average person’s eating habits aren’t supporting their reproductive health.

Good thing we don’t settle for average 🙂

Let’s take a quick look at the standard Western diet as it relates to female fertility…

To begin, let’s consider the typical dinner plate:

Start by piling it with more calories than we can possibly burn in a given day causing weight gain and an increase of excess body fat. Unfortunately, too many fat cells can create inflammation and hormonal imbalance within our bodies, including insulin resistance and estrogen dominance.
Now preferentially fill the plate with carbohydrates from high-glycemic-index foods (e.g., bread, pasta, potatoes, etc.) rather than whole grains, driving up blood sugar and insulin levels. Not to mention that these processed foods are typically nutrient-poor; meaning they’re missing many of the best vitamins and minerals (i.e., folic acid & vitamin D) that help you get pregnant.
Next, choose commercially raised animal protein (e.g., red meat) rather than fish or vegetable protein. Poorly sourced animal protein can introduce extra hormones into your body as well as environmental toxins that are concentrated in the fat accompanying beef and poultry. Don’t forget the highly processed protein such as deli meats and hot dogs that come filled with chemical additives harmful to reproductive health.
Finally add in too many pro-inflammatory fats by way of refined vegetable oils, fried foods, and savory desserts. Both the polyunsaturated and partially hydrogenated fat contained in these foods also promote hormonal imbalance and cellular inflammation… This means eating these fat-filled foods increases the likelihood of infertility.

The purpose of this exercise is not to scare you, but to create an awareness that what you eat impacts your health, especially when you’re trying to become pregnant.

This should actually be considered excellent news!

It means that our diets – along with the specific foods that we eat – can improve our reproductive health and overall wellness as women. We have control over the foods we eat! It also means that we have the power to increase our chance of getting pregnant and giving birth to a healthy baby.

Ultimately, the goal is to help you understand which foods can boost your fertility while helping you avoid foods that can threaten it. Most importantly, you’ll discover how to incorporate eating these foods into a sustainable, everyday lifestyle even if you’re struggling with infertility.

Lessons Learned From a Group of Dedicated Women

How did we first become aware of the so-called Fertility Diet?

Isn’t it just the same thing as the Mediterranean diet?

Close, but not exactly…

We started to get a deeper understanding of how food could affect fertility in women by looking at data from the Nurses’ Health Study. As you may know, the Nurses’ Health Study started following a group of nurses in 1976 who completed regular assessments of their lifestyle and health to identify risk factors for chronic diseases such as heart disease among women.

Group of nurses who contributed to the initial research on the fertility diet

A group of researchers from Harvard Medical School in Boston, including Dr. Jorge Chavarro and Dr. Walter Willett, poured over this research and looked for trends among the women most likely and least likely to get pregnant. The initial patterns that they discovered became known as the Fertility Diet and their self-entitled fertility nutrition book was first published back in 2008.

Research relating to the field of nutrition and fertility has advanced significantly since the initial publication of the Fertility Diet book, and many new discoveries have been uncovered. However, many of the foundational health principles that the authors uncovered still hold true today.

Over the course of our Decoding the Fertility Diet mini-series, we will summarize the key components of the diet for those of you looking for the cliff notes version. We will also discuss newer medically reviewed findings from peer-reviewed studies along with other data that has developed since the book was originally published.

It’s time to get clear on what dietary changes ACTUALLY improve your chances of getting pregnant and becoming healthy parents to a healthy baby!

But before we discuss one of the best diets overall when trying to conceive, let’s give special thanks to all the nurses who dedicated their time so that we could learn how to optimize reproductive health.

The Core Nutrition Principles of The Fertility Diet

Those who have read the original Fertility Diet book know that there are a total of 10 lifestyle changes set forth, some of which extend beyond dietary changes and healthy eating habits and include things such as exercise.

For now, we’ve simplified these changes into 5 core nutrition principles. These are the same principles we apply and teach inside our fertility nutrition program.

Here are the 5 Core Principles of The Fertility Diet decoded:

5 Core Nutrition Principles of the Fertility Diet

Eat “good” carbohydrates including whole grains and vegetables.
No need to eliminate carbs when you’re trying to conceive, just be mindful you’re choosing the right kinds for optimal reproductive health. That means cutting out sugar and getting familiar with things like glycemic load and insulin. Also, any food that contains fiber is important to add to your diet. Increase the percent of carbs you eat from whole grains (e.g., quinoa) and vegetables (e.g., folate-rich greens) and decrease the number of carbs you eat from other sources (e.g., bread and pasta).
Stop eating trans fats and enjoy high-quality ones like omega-3 fatty acids that reduce inflammation.
There’s nothing good about trans fat, period. On the other hand, monounsaturated fats and some forms of polyunsaturated fats (e.g., omega-3 fats) can help when you are trying to become pregnant. So, it’s time to stop avoiding dietary fat altogether and simply eat more healthy fats (e.g., olive oil) as part of your diet each day.
Eat more plant proteins.
Now’s the time to amend your carnivorous habits and get more protein from plants (bonus points for identifying the song reference, an oldie but goodie). Seriously, plants (e.g., lentils) make an excellent protein source when trying to conceive and they are packed with other pro-fertility nutrients (e.g., iron) that will help when you’re pregnant too. Increasing your intake of plant proteins will help increase your fertility.
Take a multivitamin with pro-fertility ingredients.
Supplementation with a prenatal multivitamin is an absolute must when you’re pregnant or trying to conceive. But not all prenatal vitamins have the right ingredients at the right dose to help your efforts to conceive. There are many quality prenatal vitamins for women to take in the preconception period, so learn how to source and spot one that will improve your health and your chances of getting pregnant.
Swap out sugar-sweetened beverages for water or the occasional glass of whole fat milk.
Cutting out soft drinks and sugar-sweetened beverages is good for more than just preventing gestational diabetes, it also helps you get pregnant. And while water is a great alternative, full-fat milk rich in calcium is surprisingly a pro-fertility beverage. We know this might come as a surprise to skim milk drinkers, which is why we reviewed the topic of high-fat dairy vs. low-fat dairy products in another post. Spoiler alert… whole milk has been associated with a lower risk of ovulatory infertility. If milk isn’t your thing, simply skip those beverages with sugar!

Remember these principles are just the highlights of the diet. So much more has been discovered around nutrition and fertility since this research kicked off almost 15 years ago!

Getting the Right Number of Macronutrients

There is more to all those so-called fertility diets out there than the right or wrong foods to eat. In fact, some studies show that the relative amount of macronutrients that you eat (e.g., protein, fat, carbohydrate) matter too.

In each of the separate posts in our series, we will dive into the ideal macronutrient consumption for your fertility-enhancing diet. But, for now, just know that any sort of extreme adjustment one way or the other is unlike to help your chances of getting pregnant.

Does the Right Food Really Improve Your Reproductive Health & Fertility?

As we alluded to in the introduction, there are some causes of infertility that your diet won’t fix…

There’s absolutely no diet plan or antioxidant-rich food that will unblock a woman’s fallopian tubes or fix an irregular-shaped uterus. (That’s not to say improving your diet won’t help your overall health and wellness if you indeed struggle with these infertility issues).

Another potential shortcoming surrounding the Fertility Diet was that the original research focused primarily on those struggling with ovulation issues. Women can experience infertility for a variety of reasons including polycystic ovary syndrome (PCOS), endometriosis, or poor egg quality. Even non-gynecological reasons, such as thyroid problems, can impact fertility.

Luckily, there has been a lot of trusted research that has come out since the Fertility Diet book was initially published. We now know so much more about how nutrition affects various conditions among women just starting their fertility journey as well as those facing infertility treatments.

And even though the diet may not be a silver bullet, adopting many of the core principles of this nutrition plan (except for the full-fat dairy ice cream perhaps) will only help better reproductive health and overall wellness…. Who says food doesn’t matter?

Should you have questions about whether this type of diet is right for you and your unique situation, we’d love for you to join us for our advanced training on this important health and fertility topic. You can also partner with an integrative nutritionist who can provide personalized recommendations for you to try too.

The Best Nutrition Advice for Patients Facing Infertility

There’s absolutely no question about it, women struggling with infertility are faced with many challenging decisions when trying to get pregnant.

What should you do about low AMH levels…

Which fertility center should you attend…

Should you skip IUI and go straight to IVF…

What medications are best…

And the list goes on.

So instead of getting overwhelmed by the thought of changing your diet or worrying about the best foods to eat, focus on making just one change at a time and be patient with yourself as you make changes to your diet.

If you’re up for a challenge, choose the nutrition principle you know that you need to work on the most… Or pick the one that’s the easiest to implement and go from there. Whatever you decide, stay flexible, and don’t feel guilty if you don’t stick to the diet 100% of the time.

Remember, part of your fertility journey is about giving yourself grace. And if you find yourself struggling with emotional eating, check out our post on how to maintain a healthy relationship with food while experiencing infertility.

Final Thoughts on the Link Between Diet, Fertility, and Getting Pregnant

There you have it!

The 5 Core Principles of the Fertility Diet (and how they came to be).

Your new-found knowledge doesn’t stop here…

Over the next several posts, we’ll explore each of these principles about the diet in greater detail. We’re so excited to share all the evidence we know about these topics – no fluff or useless facts that don’t help you get pregnant.

As you read through the mini-series, keep in mind that the Fertility Diet should not really be considered a ‘diet’ per se. It should be approached as a new way of healthy eating – one that reduces inflammation, helps maintain a healthy weight, and promotes hormonal balance, setting you up for a healthy pregnancy along with the ability to nourish your family for years to come.

Finally, we want to point out that a fertility diet should primarily focus on food QUALITY, not quantity. Obviously, you don’t want to over-consume calories. But counting calories or focusing on weight loss should never get in the way of consuming nutrient-rich foods that satisfy and nourish your body.

Remember, the food you eat is one of many important factors that you can control along your reproductive journey.

Decoding the Fertility Diet, Part 2: Why You Shouldn’t Fear Fat When Trying To Conceive

July 8, 2025 by William Haas Leave a Comment

Sometimes science gets things wrong…

The demonization of fat was certainly a misguided step in the nutritional science world.

During the mid-twentieth century, people were advised to reduce their fat intake as it would lead to weight gain, increased body fat, and heart disease.

Part of the problem with the low-fat recommendation was that we did not fully understand the role that different dietary fats have in our bodies at the time.

Fats make up nearly every cell in our bodies and contribute to the formation of our hormones (e.g, estrogen & progesterone). Some fats promote inflammation and others help minimize it. More importantly, some forms of fat may improve ovulation and your odds of getting pregnant.

Let’s explore why you shouldn’t fear fats when trying to conceive.

Butter on a plate representing dietary fat to avoid when trying to conceive

Here’s a quick overview of what you’ll discover:

Why we need dietary fats
How much fat is enough
The story behind low-fat and fertility
Why not all fats are created equal
Which fats help and harm your fertility

Why we need dietary fats

Despite getting a bad wrap for so long, there are many reasons to enjoy fat-containing foods.

First and foremost, fat plays a major role in hormone production (super important for when you’re trying to conceive…and for everyday health and wellness for that matter).

In addition to hormone production, fats help us to absorb nutrients like vitamins A, D, E, and K as well as other phytonutrients and antioxidants. As we discuss in The Fertility Superfoods Guide, these are just some of the nutrients contributing to optimal reproductive health.

Another reason why fats are so important is that they help balance blood sugar and dampen inflammation. If you recall from our post on carbohydrates, keeping blood sugar stable is crucial for regulating levels of insulin and inflammation within your body.

We’ll take a closer look at the fat and inflammation connection in just a moment… for now, just remember that the lower your inflammation levels, the better your odds of conceiving and giving birth to a healthy baby.

Beyond all the health-promoting benefits of good fats, they also keep us feeling full longer and provide us energy. And of course, they’re delicious!

How much fat is enough?

Fats typically make up the smallest percentage of calories in our diets, despite having a similar target intake as protein. For most individuals, fat intake should be between 20-35% of your total caloric intake.

One reason that some women shy away from fats is that they are the most calorically dense macronutrient, providing 9 calories per gram – twice as many as carbohydrates or proteins. This fact alone, in addition to the old adage that fat raises cholesterol and is bad for our health, still has some people second-guessing themselves when putting fat on their plates.

The real story behind low-fat and fertility

Sometimes you’ll read claims that low-fat diets are bad when trying to conceive.

Unfortunately, this statement is NOT entirely accurate based upon the scientific literature. According to research presented in the Fertility Diet book by Dr. Jorge Chavarro and Dr. Walter Willett, the amount of fat consumed by reproductive-age women has not been associated with infertility.

Interestingly, the Harvard researchers found that women who ate ≥ 2 servings of low-fat dairy (e.g., skim milk) per day had an 85% higher risk of ovulatory infertility compared to those who ate full-fat dairy products (e.g., whole milk). As we discuss in another post, this correlation is probably not related to the different forms of dairy being low-fat, but the hormones left behind as a result of skimming the full-fat milk.

Take-home point – don’t sweat the amount of fat in your diet, but there might be something about the type of fat that matters!

Why not all fats are made equal.

Plain-and-simple, some fats are more desirable than others.

To understand WHY we need to look at the different types of fat in our diet… We promise we’re getting to which fats matter for fertility in just a moment.

Just like carbs, dietary fats are often broken down into good fats and bad fats.

As we pointed out at the beginning of this article, we need fats for our body to function, so this isn’t necessarily the best classification. With that said, some forms of fat are healthier than others.

Let’s quickly take a look at the different types of fat.

Infographic about different forms of dietary fat

Saturated Fats:

This fat group has been named as such because all of the carbon molecules are fully ‘saturated’ with hydrogen atoms. For those of you who hate biochemistry as much as most doctors, simply know that these fats don’t have a very flexible structure. This inflexible structure was part of the reason why saturated fats were believed to be so bad for our health, but we’re entirely sure about that anymore.

Saturated fats are most commonly found in animal proteins like red meat, poultry, dairy, and fish. Coconut oil is one of the better known plant-based saturated fats.

Unsaturated Fat:

In contrast to saturated fats, unsaturated fats are found in both animal and plant-based foods. They vary in the number of carbon molecules that are missing hydrogen atoms, resulting in two types of unsaturated fats – monounsaturated and polyunsaturated fats.

Monounsaturated fats have two fewer hydrogen atoms than saturated fats, which means they are liquid at room temperature. Good sources of monounsaturated fats are olive oil, avocados, and most nuts. Monounsaturated fats are greatly attributed to the health benefits of the Mediterranean diet.

Polyunsaturated fats are also referred to as essential fatty acids, meaning you can’t make them but your body needs them to function. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. The numbers just refer to the location of the double bonds in the molecules. Both offer health benefits, and it’s the relative ratio of the two fats that matters. When you eat more omega-6 than omega-3s in your diet, you can increase your levels of inflammation. Obviously, this is a bit simplified, but it’s what you need to know if you’re just learning how to nourish your body for optimal fertility.

Trans-Fat:

Trans-fats come in both natural and artificial forms. However, the majority of trans-fats are formed through an industrial process in which hydrogen atoms are added to vegetable oil to form a semi-solid product known as partially hydrogenated oil.

We won’t spend too much time on this topic here as the FDA finally banned this man-made fat in 2018 (all products containing trans fat are unlikely to be off the shelf in 2020 at the earliest). For now, just know that trans fats have been linked to a number of health issues including diseases such as cardiovascular disease, type 2 diabetes, and metabolic syndrome/obesity.

Trans fats can be found in many processed foods including deep-fried foods, doughnuts, pie crusts, and other pre-packaged baked goods including cookies and cakes as well as frozen pizza, margarine, and other spreads.

Fats and fertility

Okay, it’s time to explore what type of healthy fats you should be eating when trying to conceive. And don’t worry, we’ll also point out the fats that you should avoid too!

Early research on the topic of fats and fertility was quick to discover that trans fats were significantly more likely to be associated with ovulatory infertility than were monounsaturated or polyunsaturated fats.

In fact, increasing caloric intake of TRANS FATS by just 2% over omega-6 polyunsaturated fats was associated with a 79% greater risk of ovulatory infertility. A similar but even more profound effect was noted when more trans fats were consumed in place of monounsaturated fats, which was just over double the risk of ovulatory infertility.

Beyond the risk for ovulatory infertility, women consuming trans fats have also been noted to have a 48% increased risk of having endometriosis. For those who do not struggle with endometriosis, it’s an inflammatory condition that leads to extremely painful menses as well as infertility. The interesting thing noted from this same study was that women with the highest intake of omega-3 fatty acids were 22% less likely to be diagnosed with endometriosis.

The idea that the quality of fat matters for fertility became even more apparent in the PRESTO study. In this study, women with the highest intake of omega-3 fatty acids had a 21% higher fecundability rate (i.e., the likelihood of conceiving in a given month) compared to those with the lowest intake. On the other hand, increased consumption of saturated fat was associated with a 22% reduction in fecundability.

And just in case you’re not convinced that some fats (omega-3 fats in particular) are helpful when trying to conceive, let’s check out the results from the Biocycle study. Women with the highest consumption of omega-3 fatty acids in this study had higher blood levels of luteal progesterone (the hormone that supports pregnancy). They also had a 58% reduced risk of anovulation.

The positive findings for omega-3 fatty acids have also been replicated in women trying to conceive using assisted reproductive technology (ART). In fact, for every 1% increase in serum omega-3 levels in women undergoing ART, the probability of clinical pregnancy and live birth increased by 8%. That’s a small change for such a great impact!

It’s important to note that the omega-3 findings in the PRESTO and Biocycle study are NOT related to omega-3 supplementation but to intake directly from one’s diet.

With that said, more recent data from the University of North Carolina found that omega-3 supplementation in women trying to conceive without a history of infertility was associated with an 83% higher probability of conceiving in a given menstrual cycle compared to women not taking an omega-3 supplement. The average daily dose in that study was between 500-1000mg of EPA+DHA.

To quickly recap: Omega-3 fatty acids are the way to go when considering what type of fat is good for fertility. Remember the evidence on omega-3 fatty acids show:

Increased likelihood of conceiving in a given menstrual cycle
Reduced likelihood of ovulatory dysfunction
Reduced likelihood of endometriosis

Final Thoughts

Hopefully we’ve convinced you that not all fats are bad and that some are indeed beneficial.

Remember it all comes down to the type of fat…

Fats to avoid when trying to conceive: trans and saturated fats
Fat to include when trying to conceive: monounsaturated fats and polyunsaturated fats (predominantly omega-3 fatty acids).

Okay, we’ve reached the end of the story on dietary fats. Check out the next post in the Decoding the Fertility Diet mini-series – Protein and Fertility.

Decoding The Fertility Diet, Part 3: Protein and Fertility

July 8, 2025 by William Haas 2 Comments

“How much protein is enough?”

For many years, the nutritional world has focused primarily on this one question as it relates to the topic of protein. However, we are beginning to discover that protein QUALITY is just as important as protein quantity – a concept that’s especially true when addressing your reproductive health and overall wellness for that matter.

Other equally important questions to understand, include:

“Are all protein sources created equal?”

“What else accompanies the proteins that we eat?”

“Should we be eating less animal protein?”

The answers to these questions will help you master a commonly overlooked topic relating to nutrition and your fertility.

Here’s a quick overview of what you’ll discover in this protein-packed post:

The basics of protein
Why we need protein
How much protein to eat
The other stuff in your protein
Sourcing quality protein for optimal fertility

Protein 101

We know, we know… from a basic nutrition standpoint, protein isn’t all that sexy. But, stay with us as we promise it’s gonna get exciting once you understand a few foundational principles.

Most of us are quite familiar with protein when it comes time to eat – beef, chicken, and pork are protein favorites in the Standard American Diet. Yup, that means fish and beans trail way behind. And as you’ll come to discover momentarily, this might be doing your efforts of trying to conceive a big disservice.

Top Sources of Protein:

Once consumed, our bodies break down protein into molecules referred to as amino acids. As a built-in safety mechanism of sorts, our bodies can produce 13 of the 20 or so total amino acids — the remaining ones (the essential amino acids) must come from the foods that we eat.

While we’re on the topic of amino acids, you may also see proteins discussed as being complete versus incomplete proteins. This simply refers to whether a protein source contains all the essential amino acids (complete) or is lacking one or more of them (incomplete). As we discuss in the Fertility Foods Formula, this isn’t really that big of a deal as long as you’re eating a balanced diet consisting of multiple different protein sources.

Why We Need Protein

Proteins act as the structural building blocks for nearly every tissue in our bodies – sperm and eggs included! They also support the function of every major cell in our bodies, from our red blood cells to our immune cells. Needless-to-say, proteins are kind of important.

Of course, proteins also supply fuel for our body’s energy needs. And as you’re about to learn, both the quantity AND quality matters when it comes to fueling for fertility.

How Much Protein to Eat When TTC

Before diving into the topic of protein quality, let’s take a look at just how much protein you should be consuming.

To support your everyday hustle, you require about 7 grams of protein for every 20 pounds of body weight… that’s about 50 grams of protein a day for someone weighing 140 pounds. For quick reference, 50 grams of protein is equivalent to 1 large chicken breast.

Protein content of various foods

As you can see, protein need not make up a significant portion of our total caloric intake. In fact, for most individuals, protein intake should be between 10-35% of your total caloric intake. As a general rule, keep your protein intake around 3-4 servings per day (a typical serving equals the size of a deck of cards) and you’ll be supporting your efforts to conceive.

And because we know someone is going to ask… experts aren’t entirely sure about the safe upper limit of protein intake for the average healthy adult.

With that said, researchers from Harvard have discovered that women who eat more protein have a significantly higher risk of ovulatory infertility compared to those who eat less protein. To be more specific, those who ate an average of 115 grams of protein per day were 41% more likely to have reported ovulatory infertility compared to those who only ate 77 grams per day.

Bottom line: Get enough protein, but don’t overdo things with a high-protein diet.

The Other Stuff In Your Protein

Before we dive into the best protein sources for fertility, it’s important to note that few foods deliver just protein. Some protein-rich foods contain health-promoting nutrients like vitamins, minerals, antioxidants, and fiber, while other protein-rich foods contain potentially harmful components like cholesterol, saturated fats, and nitrites.

A few examples regarding protein sources and their additional constituents include:

Not so good options:

6 slices of bacon contain 24 grams of protein but also 1200mg of sodium in addition to nitrites and other preservatives.
3-ounces of 85% lean ground beef contains 15 grams of protein but also contains 5 grams of saturated fat.

Much better options:

1 cup of chickpeas contains 12 grams of protein plus 12 grams of fiber and 280 mg of folate.
3-ounce salmon filet contains 19 grams of protein and 1800 mg of omega-3 fats.

In addition to the various nutritional components contained within a given protein, some protein sources contain environmental contaminants (e.g., pesticides, heavy metals, persistent organic pollutants, etc.), which have been shown to have a negative impact on reproductive health.

Being mindful of the other components in your frequently consumed protein sources can definitely enhance your health. So, consider this a friendly reminder to review the nutrition facts of the foods that you eat and source your protein wisely!

Sourcing Quality Protein for Optimal Fertility

Upon careful examination of the scientific literature, some pretty interesting trends for sourcing your protein should be considered the next time you go to the grocery store.

First, let’s revisit the Nurses’ Health Study analyzed by a group of Harvard researchers that we mentioned above. In this study, increased consumption of ANIMAL PROTEIN – as well as a higher total protein intake – was associated with an increased risk of ovulatory infertility. In fact, adding one serving of meat per day was associated with a 32% increased risk for ovulatory infertility.

Upon closer review, the increased risk for ovulatory infertility was mostly attributed to red meat, turkey, and chicken. Interestingly, fish consumption wasn’t associated with ovulatory infertility, and plant proteins protected against it.

Speaking of plant proteins, the Harvard researchers also looked at the effect of eating vegetable protein instead of animal protein while keeping calories constant (i.e., making a simple switch). Low and behold, replacing 25 grams of animal protein with 25 grams of plant protein was associated with a 50% lower risk of ovulatory infertility.

Check out the infographic below to see what 25 grams of protein looks like… it’s a pretty easy substitution when it comes right down to it.

Examples of 25 mg protein swaps to support fertility

So, we’re beginning to see that plant-based proteins are beneficial for reproductive health, but what about fish… does FISH really not have that big of an impact?

Remember ovulation is only one aspect of reproductive health. In the LIFE study, couples who consumed an average of 2 servings of seafood per week in a given menstrual cycle had a 60% shorter time to pregnancy as well as a 13% lower incidence of infertility compared to couples who consumed one or fewer seafood servings during the same period. Yes, these findings remained significant even after controlling for intercourse frequency.

More recently, findings from the Environmental and Reproductive Health (EARTH study) showed that women who adhered to a “Pro-Fertility Diet” characterized by protein intake from seafood and soy (along with a few other healthy dietary habits) had a 43% higher chance of clinical pregnancy and a 53% higher chance of a live birth following IVF.

Similarly, another study among women undergoing IVF demonstrated that fish consumption had a positive impact on embryo formation at day 5, whereas red meat was associated with a reduced day 5 embryo formation.

Clearly, there’s something to be said about swapping out some of your conventional animal proteins like chicken, turkey, and red meat for other healthy sources of protein including fish and plants!

If you are ready to increase your fish intake, start with those rich in omega-3 fatty acids (remember the importance of those good fats). Just be sure to minimize larger fish (e.g., tuna, swordfish, shark, and tilefish) that accumulate toxins like methylmercury that can harm reproductive health.

Before we take a look at one of the more controversial plant-based proteins when it comes to your fertility, it’s important that we take a moment to review DAIRY once again.

As we’ve mentioned elsewhere, diary is a bit of a mixed picture. Consuming low-fat dairy products instead of full-fat dairy products (e.g., whole milk) has been associated with a greater risk of ovulatory infertility.

Many hypothesize this to be related to the androgenic hormones (e.g., testosterone) left behind after the skimming process. Estrogen and progesterone bind to fat molecules and are subsequently removed when producing low-fat dairy.

So while dairy may be a potential source of protein (along with calcium and vitamin D too), be mindful of which type you consume. If you’re wondering whether you should consume dairy at all, make sure to read our post dedicated to this topic.

Lastly, a word on SOY…

Although soy is a great plant-based protein, we know there’s a lot of debate about its consumption given the potential impact it may have on your hormones, estrogen in particular. Therefore, we thought it deserved a little section of its own. Don’t worry, we’ll cover the topic in greater detail in another post.

To summarize things, the evidence involving soy and fertility is limited and conflicting.

Overall, prospective studies have found either a positive or a neutral correlation among reproductive outcomes when supplementing soy and phytoestrogens.

As for the positive findings, soy consumption has been associated with increased pregnancy rates after both intrauterine insemination and in vitro fertilization as well as increased live birth rates in women having undergone assisted reproductive therapy.

Soy isoflavones have also been shown to have a protective effect against the adverse impact of bisphenol A (BPA) exposure, especially among women being treated with assisted reproductive technologies (i.e., IVF).

To be clear, we’re not suggesting you should supplement with soy, but consuming real soy containing foods such as tempeh, tofu, or edamame in moderation won’t have a negative impact on your fertility, and may actually help… particularly if it’s taking place of processed meat on your plate!

Final Thoughts

Okay, still think protein isn’t that interesting when learning how to nourish your body for optimal reproductive health?

We didn’t think so 😏

Clearly, there’s more to the story than how much protein you should eat. However, there’s no reason to get confused with how to apply all the information you’ve just learned.

Our bottom-line, everyday approach to protein? Adopt a Mediterranean Diet for healthy eating.

Here’s our application of the Mediterranean Diet when trying to conceive:

Get more protein from plants (25 – 50% of daily intake if possible).
Prioritize fish over land-based animal proteins (i.e., poultry, red meat, dairy).
Satisfy your land-based animal protein cravings with high-quality, organic or grass-finished products when possible.

Foods To Increase Male Fertility: Choosing Foods to Increase Sperm Count & Health

July 8, 2025 by William Haas Leave a Comment

When a couple is trying to conceive, the focus often falls on the female. After all, it’s the woman who is going to be carrying the child for 9 months!

But there’s definitely truth to the saying, “it takes two to tango”, especially when it comes to getting pregnant. According to recent data, the male partner may contribute to fertility issues up to 50% of the time.

In fact, when we step back and look at ALL cases of infertility, one-third of cases are caused by male infertility, one-third by female reproductive issues, and another one-third by both male and female fertility factors combined.

And although it’s well known that lifestyle changes such as a healthy diet can affect a man’s overall health and wellness, it’s less commonly recognized that these factors can also impact his fertility and reproductive health (both sperm count and testosterone levels included).

As an extension of our mini-series on Decoding the Fertility Diet, we decided to lay the groundwork for evaluating what a fertility diet for men should look like. More specifically, we’ll uncover the top foods to increase male fertility, semen quality, and overall sperm count.

Here’s a quick overview of what you’ll discover about your fertility:

Foods to Increase Sperm Count & Health
Foods Linked with Male Infertility

Foods to Increase Sperm Health & Sperm Count

Fish and Seafood

Omega-3-fatty acid rich fish for fertility

Fish and seafood are excellent sources of healthy fats, protein, and a variety of vitamins and minerals as mentioned in our prior series on decoding the fertility diet. Some varieties are even packed with moderate to high levels of antioxidants.

And as it turns out, fish and seafood consumption may actually be linked to improved fertility outcomes for both men and women…

A clinical research study examining 501 couples trying to conceive found that couples who consumed eight or more servings of seafood per menstrual cycle (typically 28 days) got pregnant faster than couples who ate only one or fewer servings per menstrual cycle. Of course, this may have also been because they had sex more often and noted in the study as well (yeah for the aphrodisiac effect of fish!).

Another study evaluating 155 infertile men found that fish intake was related to improved fertility parameters including higher sperm count and sperm morphology (or the number of healthy sperm).

Bottom line: Increased seafood consumption has little downside for men and should be considered when couples are trying to get pregnant. Aim for 2-3 servings per week of omega-3 rich fish and make sure to buy fish low in mercury too (e.g., salmon, mackerel, anchovies, sardines, herring).

Tomatoes

Of all the fruits to choose from, tomatoes are an excellent addition when building a fertility diet for men.

Tomatoes are loaded with many fertility-enhancing nutrients. One nutrient, in particular, lycopene, is a specific antioxidant that has been suggested to improve male fertility.

One research study has shown a positive relationship among men between daily consumption of tomato juice and sperm motility.

To get the most bang for your buck when it comes to tomatoes and lycopene, cook your tomatoes with a little bit of fat like olive oil. The cooking process helps break down the cells of the fruit (yes, tomatoes are a fruit!) and allows for an easier absorption process. The fat helps your body absorb the antioxidant as well.

Tomatoes are also a great source of vitamin C, vitamin K, and vitamin B9, two other antioxidants that may help support male fertility parameters.

Bottom line: Sneak in a few servings of tomatoes every week. Yes, marinara sauce counts (as long as you get the good kind without the added sugar and a load of other ingredients you can’t pronounce).

Walnuts

Reaching for a handful of walnuts each day can be a welcomed addition to a man’s routine to support his fertility.

Walnuts are a natural source of anti-inflammatory omega-3 fatty acids and provide a rich source of antioxidants to help combat oxidative stress that can harm sperm count and other important parameters of sperm quality (e.g, motility).

In one study, men were either given a nut-free Western-style diet or a Western-style diet supplemented with 60 grams/day of a mix of almonds, hazelnuts, and walnuts (equivalent to approximately 2 handfuls a day). The authors concluded that including nuts in a regular diet significantly improved men’s sperm parameters.

In fact, men who ate nuts daily saw a 16 percent increase in sperm count along with improvements in sperm vitality, motility, shape, and size. They also observed a reduction in damaging DNA fragmentation.

Another study focused on the intake of walnuts only and found that eating 75 grams of walnuts per day for 12 weeks improved sperm vitality, motility, and morphology (in a group of healthy, young men who consumed a Western‐style diet).

Bottom line: Including walnuts in your daily life is a simple thing to do. Add walnuts to your yogurt, oatmeal, or smoothie in the morning to give yourself a nutritious boost to start your day. Even if you decide to include them regularly, eating just a few walnuts every week is a good idea to improve male fertility.

Brazil Nuts

What’s the deal with Brazil nuts?

We know you’ve seen Brazil nuts pop up in social media posts as one of the best foods to increase male fertility.

It all comes down to selenium. And although many foods provide selenium, the Brazil nut is a selenium powerhouse. A single Brazil nut contains 68 – 91 micrograms (mcg) of selenium, meaning that just one nut per day can provide the daily recommended adult allowance of 55 mcg. (They also happen to be rich in vitamin E too).

The next logical question arises…

Who cares how much selenium is in Brazil nuts?

Well, it’s because selenium is an antioxidant that’s essential for spermatogenesis (i.e., sperm production) and male fertility as a whole.

With that said, there are not a ton of scientific studies looking directly at the consumption of Brazil nuts as a way to increase sperm count, but we do know selenium is an important factor to improve male reproductive health.

Bottom line: It’s a good idea to make a point to eat a few Brazil nuts at least twice a week to help increase selenium levels. Try it dipped in chocolate – it is divine!

Green Leafy Vegetables

Leafy greens like spinach and kale are excellent sources of vitamin B9 among other nutrients.

As you recall from a prior post, folate (as well as supplemental folic acid) is a nutrient that is key for females who are trying to conceive due to the nutrient’s role in reducing the risk of having a baby with neural tube defects.

But, did you know that folate can also help play a role in male fertility too?

Folate in men acts as an important antioxidant that helps protect sperm from free radicals. In fact, low folate levels have been associated with sperm DNA damage and lower sperm counts. Research also suggests that men who had adequate folate levels when undergoing IVF treatment with their partners had better fertility outcomes.

Bottom line: Don’t skip the green leafy vegetables when you’re considering foods for boosting male fertility. With that said, beets and nuts are also great choices if leafy greens just aren’t your thing.

Infographic with the top foods for male fertility

Foods Linked with Male Infertility

No discussion of a fertility diet for men is complete without also discussing what men should limit and/or avoid altogether.

While the research isn’t 100% clear on whether alcohol and caffeine need to be completely eliminated to support male fertility, it is wise to refrain from including them in your diet/lifestyle while trying to conceive.

Let’s take a quick look at the research…

Alcohol

In a review paper published in 2018, the researchers confirmed the conflicting data on alcohol intake when trying to conceive. However, a study evaluating chronic drinkers and fertility parameters suggested a negative relationship. Researchers look at who men drank intermittently compared to those who drank at minimum a 6 oz serving of hard alcohol (e.g., whiskey) ≥ 5 days/week for ≥1 year. The outcome…

Male reproductive hormones among regular drinkers were negatively affected, including a reduction in testosterone. Semen volume, sperm count, motility, and the number of morphologically normal sperm were significantly decreased as well.

Caffeine

Let’s shift gears for a moment.

When evaluating caffeine, research suggests there’s a negative effect of caffeine-containing soft drinks on male fertility, specifically semen count, volume, and concentration.

And when it comes to coffee, men consuming this beverage have been associated with requiring a longer time to achieve successful pregnancy in some, but not all, studies.

Finally, caffeine, in general, has been related to DNA breaks in sperm – not a good thing when trying to conceive.

Final Thoughts on Diet and Male Fertility

Changing up your diet and eating specific foods to get pregnant and have a healthy baby isn’t just for women.

Current research suggests that diet (and other lifestyle factors) can play a huge role in a man’s fertility too!

Making small changes can help improve a man’s journey to fatherhood, and there’s no better place to start than a healthy diet.

When looking for the best foods to combat male infertility, remember to always include:

Fish and seafood
Tomatoes
Walnut
Brazil nuts
Green leafy vegetables

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