Nutrition for pregnancy: fertility foods and fertility supplements

Trying to get pregnant? Find out which nutrients, supplements and foods might help improve your fertility.

Important nutrients for male and female fertility 

Diet and fertility 

Fertility-boosting foods 

The best fertility supplements

When to see a doctor

Key takeaways 



Trying for a baby and want to make sure you're getting all the nutrients you need? 

Most of the time you can get everything you need to support your fertility from what you eat. But sometimes you may need a supplement for extra help.

So read on to find out which nutrients you should be getting more of, and discover the supplements and foods that might help improve your chances of getting pregnant. 

## Important nutrients for male and female fertility 

Whether you’re male or female, it’s important to get plenty of [vitamins, minerals](/vitamins-minerals) and other nutrients when trying for a baby. Here are some important nutrients that can affect fertility or the development of your baby:

- [__folic acid__](/vitamins-minerals/vitamin-b) – known as folate or vitamin B9 in its natural form, folic acid is important when you’re trying to get pregnant because it helps your unborn baby’s brain, skull and spinal cord to grow properly during early pregnancy, helping protect against problems such as [spina bifida](/spine-disorders/spina-bifida)
- [__vitamin D__](/vitamins-minerals/vitamins-and-minerals-vitamin-d) –  having normal vitamin D levels has been associated with more pregnancies and births in women undergoing fertility treatment. Vitamin D deficiency (low levels) has also been associated with poorer semen quality, but research has so far shown supplements don't help with this
- [__omega-3s__](/healthy-diet/fish-and-shellfish) – these essential fatty acids play an important role in every system of your body, including your reproductive system, and are needed for healthy hormones. Men with poor sperm quality, abnormal sperm, poor motility or low count, may have inadequate omega-3 levels. These fatty acids are also crucial for the brain development of the baby, so are important during pregnancy
- [__zinc__](/vitamins-minerals/zinc-foods-what-to-eat) – is a widely studied nutrient in terms of fertility for both men and women, and a zinc deficiency can cause chromosome changes leading to reduced fertility and an increased risk of miscarriage. It’s also found in high concentrations in the sperm and is needed to make the outer layer and tail of the sperm
- [__iron__](/vitamins-minerals/vitamins-and-minerals-iron) – iron deficiency is very common, especially if you have periods, and can lead to problems with ovulation and fertility. Deficiency can also lead to male fertility problems, making it more difficult to conceive. If you’re trying to get pregnant it’s a good idea to have yours and your partner’s iron levels checked before you start trying
- [__vitamin C__](/vitamins-minerals/vitamins-and-minerals-vitamin-c) – research suggests that this antioxidant vitamin may be able to improve female fertility and help to reduce the effect of some causes of female infertility. It may also help improve sperm quality. More evidence is needed to prove this is the case 
- [__vitamin E__](/vitamins-minerals/vitamins-and-minerals-vitamin-e) – research suggests that this antioxidant may help support female fertility, especially if you’re over 35 and have age-related fertility problems, but more evidence is needed to prove this 
- __selenium__ – good levels of this antioxidant mineral are important for supporting proper sperm formation
- __L-arginine and L-carnitine__ – these essential amino acids help support normal sperm cell function and production. Higher levels may help to increase sperm count and quality

__Find useful information on other areas of getting pregnant with our [complete Guide](https://www.livehealthily.com/guides/getting-pregnant).__


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## Diet and fertility 

Although what you eat can affect your chances of getting pregnant, there’s no specific diet that’s guaranteed to improve your fertility. It’s generally recommended that you follow the same diet that you’d eat for general health and wellbeing – that way, you should get a good range of the nutrients listed above. 

A [healthy, balanced diet](/healthy-diet/healthy-eating-and-balanced-diet) should include:

- wholegrain, high-fibre foods such as wholemeal bread, brown rice and wholewheat pasta
- at least 5 portions of [fruit and vegetables](/eating-fruit-vegetables/summary) every day, including lentils and beans
- lean meat or plant-based protein
- dairy products – full fat products have been shown to help with ovulation if you have infrequent periods so try to include 1 portion of full fat milk or yoghurt every day
- omega-3 fatty acids, found in oily fish and some nuts and seeds
- unsaturated, ‘good’ fats, found in avocados, nuts, oily fish and seeds

It’s also a good idea to cut down on [sugar](/healthy-diet/how-to-cut-down-on-sugar-in-your-diet), [salt](/healthy-diet/cut-down-salt) and trans and [saturated fat](/healthy-diet/eat-less-saturated-fat). To do this, try to limit processed foods and drinks, including sweets, biscuits, cakes, fizzy drinks and meats such as bacon and sausages.

![Healthy fish dish](//images.ctfassets.net/iqo3fk8od6t9/2iaStRhP6RLXKW5rREddMZ/944b7c349e6c48da7238b4b6970fc331/Healthy_fish_dish.jpg)


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## Fertility-boosting foods 

If you’re wondering which specific foods you can add to your diet to help boost your levels of the important nutrients listed above, these may help:

- __folate__ (folic acid) – find it in brussels sprouts, cabbage, kale, spring greens, peas, spinach, broccoli, chickpeas and kidney beans, lentils liver (but avoid this during pregnancy), breakfast cereals fortified with folic acid, yeast and beef extracts, wheat bran and other whole grain foods, poultryand pork 
- __vitamin D__ – oily fish like salmon, sardines, pilchards, trout, herring and kippers contain some vitamin D. Find a guide to [which fish is suitable to eat when trying to become pregnant or during pregnancy](https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition).  Red meat, egg yolks and fortified breakfast cereals and spreads can also provide vitamin D. Milk may also contain vitamin D, and some yoghurts may contain added vitamin D. Liver and cod liver oil are also good sources, but should be avoided during pregnancy
- __omega-3__ oily fish like mackerel, trout, salmon and herring, sardines, kippers and pilchards contain  fatty acids. Nuts and seeds like pumpkin, seeds, linseeds (also known as flax seeds), walnuts, chia seeds, tofu, plant oils including walnut, linseed, soybean, rapeseed can also be good sources
- __zinc__ meat and dairy foods such as cheese are good sources. You can also get zinc from plant based sources like hemp, flax, chia seeds, tofu, sundried tomatoes in oil, wheatgerm, wholemeal breads and cereals, lentils and red kidney beans
- __iron__ red meat, eggs, beans like red kidney beans, chickpeas and edamame, and spinach, sweet potatoes, peas, broccoli, kale, strawberries, watermelon, raisins, tofu, nuts, bran and oat cereals, fortified breakfast cereals and soybean flour can help boost your levels. There are 2 forms of iron – heme (found in meat) and non heme (found in vegetables). Heme is more easily absorbed by the body than non-heme, but getting plenty of vitamin C rich foods can help you absorb more iron. Fizzy drinks, large quantities of milk and dairy products, tea and coffee and eating too many high fibre cereals can reduce iron absorption when consumed close to mealtimes. So, try avoiding these for at least 1 hour before eating iron-rich foods
- __vitamin C__ citrus fruits, strawberries, apple, banana kiwi, broccoli, raw tomato, peppers, Brussels sprouts and potatoes contain plenty 
- __vitamin E__ tomato juice, avocado, cranberry juice, apricots, leafy greens like spinach and broccoli, nuts and seeds, plant oils such as rapeseed, sunflower, soya, corn and olive, and wheatgerm (found in some cereal products) can provide this
- __selenium__ pork, beef, chicken, eggs, brown long grain rice, sunflower seeds, wholewheat bread, milk, brazil nuts, baked beans and whole oats are good sources  
- __L-arginine__ find it in turkey, chicken, pork loin, beef, soy beans, chickpeas, dried seaweed, pumpkin, watermelon, sesame seeds, walnuts, pine nuts, raw peanuts and almonds  
- __L-carnitine__ beef, pork, bacon, are good sources. Milk, cod, chicken breast, ice cream, avocado and cheddar cheese contain lower levels

![Supplements](//images.ctfassets.net/iqo3fk8od6t9/1VlqHQF5VIpI50fXt7DzeR/65d682724396499601cb0c9706320e6e/Supplements.jpg)


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## The best fertility supplements

While you should be able to get most of the nutrients you need from your diet, you may require some extra support from supplements. For example, it’s very difficult to get enough folate (folic acid) for pregnancy from your diet alone.

### Fertility supplements for women

If you’re female and trying to get pregnant, consider topping up your nutrients by taking:

- __folic acid__ – anyone trying to get pregnant should take a folic acid supplement to help prevent birth defects such as spina bifida. It’s recommended you take 400mcg a day ideally for 3 months before trying for a baby and continue until 12 weeks of pregnancy. If you're at higher risk of your pregnancy being affected by a birth defect, you may need to take a higher dose whilst you are pregnant, around 5mg is usually recommended
- __vitamin B12__ – if you follow a plant-based diet or you have low levels before pregnancy, your doctor may suggest you take a B12 supplement in addition to folic acid
- __vitamin D__ – you may benefit from a daily 10mcg vitamin D supplement before and during pregnancy, especially if you’re of South Asian, African, Caribbean or Middle Eastern origin, follow a vegan diet, or have a body mass index (BMI) of more than 30

### Male fertility supplements

If you’re male and trying to conceive with a partner, it’s recommended you get all the nutrients you need from your diet.

Taking supplements and ‘fertility vitamins’ unnecessarily can cause levels of nutrients to go over the recommended daily allowance, which may lead to health problems, including infertility.


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## When to see a doctor

It’s a good idea to speak to your doctor before taking any supplements, female fertility vitamins or changing your diet.

You should avoid homeopathic products or herbal supplements if you're trying for a baby. And don’t take any supplements that contain vitamin A, as high doses can affect a baby's development.

Talk to your doctor if you’re worried about your fertility, or you think you may have nutritional deficiency.

## Key takeaways 

- getting the right nutrients can help support both male and female fertility 
- you should be able to get most of the nutrients you need by eating a healthy, balanced diet
- if you’re female and trying for a baby, you should take a folic acid supplement, and may need a vitamin D supplement, especially if you are darker skinned, follow a vegan diet, or have a BMI over 30 
- taking supplements unnecessarily may cause your levels of some nutrients to go over the recommended daily allowance
- talk to your doctor before making changes to your diet or taking any supplements or vitamins for fertility

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References

Libby Williams

Susie Parker

Dr Ann Nainan

Dr Adiele Hoffman

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Nutrition for pregnancy: Fertility foods and fertility supplements

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