Your fertility nutrition checklist: what to eat for optimal reproductive health
Nourishing your body is one of the most powerful steps you can take on your fertility journey. Whether you’re actively trying to conceive or simply aiming to enhance your overall reproductive health, every small change can make a big difference.
This free guide is here to empower you with the knowledge of foods packed with essential nutrients, all while being mindful of the emotional ups and downs that can accompany the journey to parenthood.
Fertility Nutrition Checklist
Supporting your fertility starts with nourishing your body. This checklist offers a go-to guide for a balanced, nutrient-rich diet that can support reproductive health.
The steps below will help you nourish your body and support your fertility journey:
- Increase healthy fats
- Why? Supports hormone production.
- Try: avocados, nuts, seeds, olive oil, and fatty fish (think salmon and mackerel)
- Prioritise protein
- Why? Essential for cell repair and reproductive health.
- Try: lean meats, poultry, fish, eggs, tofu, legumes, and plant-based proteins
- Eat a rainbow of veggies
- Why? Rich in antioxidants that protect your cells and support both egg and sperm health.
- Try: spinach, kale, bell peppers, carrots, and sweet potatoes.
- Go for wholegrains
- Why? Helps keep blood sugar stable while providing essential nutrients like B vitamins, vital for energy and fertility.
- Try: quinoa, brown rice, oats, and whole wheat products
- Choose full-fat dairy
- Why? Research suggests that full-fat dairy products can positively impact fertility compared to low-fat alternatives.
- Try: full-fat yoghurt and milk.
- Stay hydrated
- Why? Hydration is essential for optimal reproduction function and overall health.
- Try: for 2-3 litres of water a day.
- Boost iron & folate
- Why? Supports health cell division
- Try: iron-rich foods like leafy greens, lentils, and lean meats, plus folate from spinach, asparagus, and fortified grains
- Omega-3 power
- Why? Supports egg quality and reduces inflammation.
- Try: fish, flaxseeds, and chia seeds
- Zinc & selenium-rich foods
- Why? Important for hormonal balance and reproductive health
- Try: pumpkin seeds, Brazil nuts, and lean meats for zinc and selenium
- Limit processed sugars and refined carbohydrates
- Why? They can cause blood sugar spikes and affect hormonal balance.
- Try: to cut back on sugary snacks and refined grains
Bonus Tip:
Consider speaking to a healthcare professional about supplements like a prenatal multivitamin, omega-3s, or CoQ10 to give your fertility health an extra boost.
We get that this might be a lot to remember, that's why we have designed this super simple cheat sheet for you to keep at your fingertips!
Download the free checklist today to explore simple, nourishing steps you can take to support your fertility and overall well being.
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Reviewed by Healthylife health experts December 2024.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.