5 Essential Nutrition Tips to SUPPORT Fertility: Your Starter Guide
By Rachelle Mallik, MA, RDN
1. Shift towards dietary patterns that have been linked to improved fertility outcomes
There is no one “fertility diet”. That being said, various studies have found a link between certain foods and dietary patterns and outcomes in patients undergoing IVF.
In one review study, diets that were categorized as “healthy” and linked to improved fertility outcomes generally included a higher intake of monounsaturated fats and vegetable oils, protein from plants and fish, vegetables, and low glycemic carbohydrates (1).
Another study found increased rates of implantation, clinical pregnancy, and live birth with increasing adherence to a “pro-fertility diet” (2). This dietary pattern included a higher intake of whole grains, dairy, soy foods, seafood rather than other meats, and low pesticide residue produce, as well as a higher intake of supplemental folic acid, vitamin B12 and vitamin D.
When clients work with me, we discuss their health and diet history, dietary needs and preferences, and lifestyle to them to set goals and make nutrition changes in a way that works for them.
2. Be wary of generic advice to avoid a bunch of foods or food groups
Have you heard you should avoid gluten, soy, dairy, peanuts, corn, all added sugar (or possibly carbs in general) if you’re trying to conceive? None of these foods/food groups have had a negative association with fertility outcomes, and as you may notice in the research studies mentioned above, several of them may play a potentially positive role.
If you work with a dietitian, they can help you navigate any dietary restrictions due to allergies, intolerances or medical conditions like celiac disease. But avoiding any or all of these for no particular reason can lead to unnecessary restriction and undernourishment, and potentially feelings of guilt or shame because you ate those foods and therefore have no “self-control” or have somehow harmed your chances of conceiving or carrying a pregnancy.
3. Make sure you’re eating enough
Perhaps you’re under-eating related to avoidance of food groups (see above), or maybe you’ve cut your caloric intake because you’ve been told you need to lose weight to conceive or to undergo fertility treatments (more on that in my fertility nutrition course and this podcast episode!).
How do you know if you’re eating enough? Despite what energy needs calculators estimate, our bodies vary day to day in the amount of energy (aka calories) they need. In my practice I use an Intuitive Eating approach to help my clients determine if they’re meeting their body’s needs. This nutrition framework helps folks tune into internal cues like hunger, fullness and satisfaction rather than external factors like calories and dieting rules.
If I’m concerned that a client is under-nourishing themselves, I may provide some ballpark calorie goals and ask them keep a food journal along with tuning into those hunger and fullness cues.
4. Try to limit foods that may negatively impact fertility (and find satisfying substitutes)
My approach as a dietitian is to generally to focus on what to add to your diet rather than what to avoid. But I do suggest cutting back on the following foods that have been negatively correlated with fertility in research studies. Remember “limit”does not mean you have to avoid it at all costs!
When possible, try to make fast food (3), sugar-sweetened soda (4), artificially-sweetened beverages (5) and trans fats (6) an occasional part of your diet rather than something you eat often. That may look like cutting back to one diet soda a day and replacing the other with a flavored seltzer, or limiting fast food to once a week and having some balanced frozen meals ready to heat up after a busy day. My clients and I talk about their current dietary intake and habits and set goals that they’re ready, willing and able to make.
5. Remember supplements should supplement the diet
You can not out-supplement a crappy diet. Even the “best” preconception or prenatal multivitamin cannot meet 100% of your nutrient needs. I take a food-first approach - you have to eat anyway, so let food do most of the heavy lifting, and then use supplements as accessories to your diet to fill in the gaps.
Some key nutrients to look for in a multivitamin include folate, iodine, vitamins D and B12, but how much varies with your needs and dietary patterns. I’ll often recommend omega-3s/DHA as well, especially for folks who don’t eat fish or seafood. Various other supplements are touted for their potential role in supporting fertility such as CoQ10, inositol, probiotics, antioxidants, etc, and I may recommend these on a case-by-case basis (there’s a lesson in my fertility nutrition course with more details about these).
BONUS TIP: Get fertility nutrition advice from dietitians with expertise and experience in reproductive health!
Be aware of who’s creating social media posts, podcast episodes, blog content, etc that you’re consuming. As interest has grown in nutrition for fertility, there’s a lot more content out there on the topic. If you’re in the US, look for registered dietitian nutritionists (RDs or RDNs) who have experience in reproductive health. At this time there is no certification for a “fertility dietitian” or “reproductive dietitian” so try to find out where they’ve gotten training or experience and how they stay up to date on the research.
Furthermore, doctor(s), whether PCP, REI or OB/GYN, do not typically have formal nutrition training in medical school or residency. RDs are healthcare providers who provide personalized, evidence-based nutrition counseling and education and may specialize in areas like reproductive health. In addition to providing food and nutrition education, RDs can support you in implementing nutrition and lifestyle behavior changes that can benefit your fertility and overall health.
Interesting in working with me?
Learn more about what to expect from nutrition counseling.
If you have questions before booking an initial consultation, you can schedule an intro call or email me for more information.
Get details on my fertility nutrition course. You can also email or schedule an intro call if you have any questions before enrolling!
Updated April 19, 2024
SOURCES
1) Gaskins A & Chavarro J. Diet and Fertility: A Review (2018) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5826784/
2) Gaskins A et al. Dietary Patterns and Outcomes of Assisted Reproduction (2019) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6545142/
3) Greiger J et al. Pre-pregnancy fast food and fruit intake is associated with time to pregnancy (2018) https://academic.oup.com/humrep/article/33/6/1063/4989162
4) Setti AS et al. Is there an association between artificial sweetener consumption and assisted reproduction outcomes? (2018) https://pubmed.ncbi.nlm.nih.gov/29233502/
5) Hatch EE et al. Intake of Sugar-sweetened Beverages and Fecundability in a North American Preconception Cohort (2018) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882510/
6) Wise L et al. Dietary Fat Intake and Fecundability in 2 Preconception Cohort Studies (2018) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5860620/
DISCLAIMER: The information provided here is for informational and educational purposes only. Please speak with your doctor or dietitian for personalized medical or nutrition advice.
