Nutrition is one of the most powerful, modifiable factors influencing female fertility — both your ability to conceive and the health of your baby once you do. What you eat in the months before conception can meaningfully affect ovulation, egg quality, hormone balance, and your chances of a successful pregnancy. If you're trying to conceive, the dietary changes outlined below can help improve your odds. Always work with your physician and a registered dietitian before making significant changes to your diet or supplement routine.
Why Nutrition Matters for Female Fertility
Diet-related factors are among the most important modifiable contributors to fertility. Inadequate intake of key micronutrients — including folate, vitamin D, iron, and antioxidants — is linked to impaired ovarian function, irregular menstrual cycles, and a higher risk of pregnancy complications.
Diets high in processed meats, refined grains, fried and takeaway foods, and added sugar are associated with a higher likelihood of fertility problems, while diets rich in vegetables, fruit, whole grains, nuts, and fish are associated with better fertility outcomes.
Achieving And Mantaining A Healthy Weight
Body weight remains one of the strongest predictors of fertility outcomes in women. Roughly 30% of infertility cases are linked to weight extremes — either too high or too low — both of which can disrupt hormone levels and throw ovulation off schedule.
A note on BMI: Body mass index (BMI) is commonly used as a quick screening tool in fertility care, but it has real limitations. BMI is just a ratio of weight to height — it doesn't account for muscle mass, bone density, fat distribution, ethnicity, or overall metabolic health. Two women with the same BMI can have very different body compositions, hormone profiles, and fertility outlooks. A muscular or naturally larger-framed woman may be classified as "overweight" despite excellent metabolic health, while someone with a "normal" BMI can still have insulin resistance, low energy availability, or hormonal imbalances that affect fertility. Because of this, your healthy weight is individual to you — it depends on your body composition, menstrual cycle regularity, lab markers (like insulin, thyroid function, and sex hormones), energy levels, and how your body responds to lifestyle changes, not on hitting a specific number on a chart. A registered dietitian can help you look beyond BMI to identify a weight range and approach that genuinely supports your fertility, rather than chasing an arbitrary target.
If your weight is on the higher end: Carrying more body fat, especially around the abdomen, can increase the risk of irregular ovulation and is a major contributing factor to Polycystic Ovarian Syndrome (PCOS), one of the leading causes of female infertility. For many women in this category, losing even a modest amount of weight — often cited as 5–10% of body weight — can help restore ovulation and improve the chances of conceiving. If weight loss is appropriate for you, aim for a gradual rate of about 1–2 lbs per week through a modest calorie reduction (roughly 500 kcal/day) combined with regular movement, while still eating a nutrient-dense diet. Women with PCOS may benefit from moderating intake of refined carbohydrates and added sugars, such as white bread, pastries, and sugary drinks, since insulin resistance plays a central role in PCOS-related infertility.
If your weight is on the lower end, or your body fat is very low: This can suppress estrogen production, leading to irregular or absent ovulation, and raises the risk of having a low-birth-weight baby if conception occurs. This can happen at a range of BMIs, not just below the conventional "underweight" cutoff — it's especially common in women who exercise heavily or restrict calories. If this applies to you, work with a dietitian to add nutrient-dense calories from healthy fats, whole grains, and protein, and to address any underlying patterns of under-fuelling.
The Best Diet Pattern For Female Fertility
If you're looking for one overarching dietary strategy, the evidence consistently points to a Mediterranean-style eating pattern. Women with greater adherence to this pattern tend to have better ovulatory function, higher-quality eggs, and improved pregnancy outcomes compared to women whose diets are lower in these foods.
A Mediterranean-style fertility diet emphasizes:
- Abundant vegetables and fruit
- Whole grains over refined grains
- Legumes, nuts, and seeds
- Fish and seafood as a primary protein source
- Extra virgin olive oil as the main added fat
- Limited red and processed meat, fried foods, and ultra-processed snacks
You don't need to follow this pattern perfectly to see benefit — consistent, generally healthy eating that limits processed and discretionary foods appears to offer meaningful support for fertility, even without strict adherence to a specific diet plan.
Key Micronutrients For Female Fertility
Folate
Folate (and its supplement form, folic acid) is well known for reducing the risk of neural tube defects during pregnancy, but it also plays an important role in achieving pregnancy in the first place, by supporting healthy ovulation and egg quality. Food sources include spinach, asparagus, lentils, chickpeas, and edamame. Most guidelines recommend 400 mcg of folic acid daily while trying to conceive, continued through at least the first 12 weeks of pregnancy.
Vitamin D
Vitamin D plays a direct biological role in ovarian function and follicle development, and adequate vitamin D status is associated with better ovulation, improved pregnancy rates, and healthier markers of ovarian reserve. Women undergoing fertility treatment also tend to see better outcomes when their vitamin D levels are sufficient (≥30 ng/mL), partly through effects on the uterine lining. If you are trying to conceive, ask your healthcare provider about testing your vitamin D level, especially if you have limited sun exposure, darker skin, or live in a northern climate like much of Canada.
Iron
A diet rich in iron — particularly from plant-based and supplemental sources — may lower the risk of ovulatory infertility (infertility caused by lack of ovulation). Iron needs also rise substantially once you're pregnant. Good vegetarian sources include spinach, legumes, beans, and pumpkin seeds; pairing these with a source of vitamin C (citrus, strawberries, red peppers) improves absorption. Have your iron levels checked before supplementing.
Omega-3 Fatty Acids
Omega-3 fats, especially DHA and alpha-linolenic acid, support fertility through anti-inflammatory and antioxidant effects that promote healthy ovulation, and higher intake is linked to improved odds of conceiving. Fatty fish (salmon, sardines, mackerel) are the richest sources; flaxseed, walnuts, and algae-based supplements are good vegetarian alternatives. Aim for at least 500 mg per day of combined EPA/DHA, through diet or a high-quality supplement, continuing through pregnancy.
Safety note: Due to mercury and PCB content, women who are pregnant or trying to conceive should limit tuna, shark, swordfish, marlin, orange roughy, and escolar. Safer choices include wild salmon, trout, anchovies, sardines, and mackerel.
Antioxidants and Ovarian Reserve
Oxidative stress — caused by free radicals from cigarette smoke, pollution, and ultra-processed food — can damage the DNA of developing eggs. Dietary antioxidant intake is linked to healthier markers of ovarian reserve, reinforcing the value of a colourful, antioxidant-rich diet. Load your plate with a wide variety of brightly coloured vegetables and fruit (berries, leafy greens, peppers, citrus) alongside adequate omega-3 intake to help counter this oxidative burden.
Choose Healthy Fats Overall
Both the amount and type of fat in your diet matter for fertility. Diets too low in healthy monounsaturated and polyunsaturated fats can reduce fertility, while diets high in trans fats (common in fried and heavily processed foods) are consistently linked to reduced fertility. Most saturated fat sources — particularly processed and fatty meats — should be limited, though full-fat dairy may have a modestly beneficial effect on fertility while also providing calcium and vitamin D. Favour fats from nuts, seeds, olive oil, avocado, and fatty fish over those from red meat, butter, and fast food.
Inflammation: An Emerging Driver In Female Infertility
Diet-driven, low-grade inflammation is increasingly recognized as a key mechanism linking food choices to fertility. Diets high in processed meat, refined carbohydrates, fried foods, and added sugar raise the body's overall inflammatory burden, which is associated with higher rates of fertility problems. Inflammation is thought to disrupt insulin sensitivity and hormone signalling, interfering with ovulation and the endometrium's ability to support implantation. Practically, this reinforces the same advice above: prioritize whole, minimally processed foods and limit ultra-processed and fried items.
Moderate Stress In All Its Forms
Stress — physical, mental, and oxidative — can all negatively affect fertility, but small, sustainable lifestyle changes can meaningfully lower your overall stress burden.
Oxidative stress: Free radicals from cigarette smoke, pollution, and highly processed foods can damage egg DNA. Limit your exposure where possible and boost your intake of antioxidant-rich produce and omega-3 fats.
Physical stress: Moderate physical activity supports fertility, but over-exercising can suppress estrogen and raise stress hormones, working against conception. Untreated illness, infection, or gluten intolerance are other forms of physical stress worth addressing with your healthcare provider.
Mental stress: The fertility journey itself can be a major source of stress, compounding everyday pressures. Prioritizing sleep, practicing mindfulness, and incorporating 5–10 minutes of gentle stretching or yoga daily can help support a healthier stress response.
Top 10 Nutrition Tips To Support Female Fertility
- Build meals around a Mediterranean-style pattern: vegetables, fruit, whole grains, legumes, nuts, and fish.
- Choose unsaturated fats (olive oil, avocado, nuts, seeds) and aim for at least 500 mg/day of omega-3s from fatty fish or a supplement.
- Limit trans fats and minimize fried, fast, and ultra-processed foods to reduce dietary inflammation.
- Prioritize plant-based iron and protein sources (spinach, legumes, soy, nuts, seeds) alongside vitamin C for absorption.
- Favour high-fibre, low-glycemic carbohydrates (whole fruit, vegetables, legumes, whole grains) — especially important if you have PCOS.
- Include full-fat dairy in moderation for its calcium, vitamin D, and potential fertility benefit.
- Get your vitamin D level checked and supplement to reach sufficiency (≥30 ng/mL) if needed.
- Choose low-mercury fish (salmon, mackerel, sardines) and consider an omega-3 supplement if fish intake is low.
- Take a prenatal multivitamin with 400 mcg of folic acid daily while trying to conceive.
- Eat regular meals (3 meals plus healthy snacks), maintain a healthy body weight, and incorporate moderate physical activity and stress-reduction practices.
Frequently Asked Questions
What is the best diet for female fertility? A Mediterranean-style diet — rich in vegetables, fruit, whole grains, legumes, nuts, and fish, with olive oil as the primary fat — is most consistently linked to improved ovulation, egg quality, and pregnancy outcomes.
Can losing weight improve fertility? Yes. For women with a BMI over 25 kg/m², losing just 5–10% of body weight can restore regular ovulation and meaningfully improve the chances of conceiving.
Does vitamin D really affect fertility? Sufficient vitamin D status is linked to better ovulation, pregnancy rates, and ovarian reserve markers. Ask your healthcare provider to test your level if you're trying to conceive.
How much omega-3 should I take when trying to conceive? Aim for at least 500 mg per day of combined EPA/DHA from fatty fish or a high-quality fish or algae oil supplement, continued through pregnancy.
Can diet help with PCOS-related infertility? Yes. Moderating refined carbohydrates and added sugar, maintaining a healthy weight, and following an anti-inflammatory, Mediterranean-style diet are all associated with improved hormonal and ovulatory outcomes in women with PCOS.
Personalize Your Fertility Plan
Every woman's nutritional needs are different. A registered dietitian can help you build a personalized, evidence-based fertility nutrition plan tailored to your health history, lab work, and goals.
Genetic Nutrition Testing for Fertility: Nutrigenomix® uses genomic technology to help individualize a nutrition plan for enhancing fertility and pregnancy outcomes, based on how your unique genetic profile responds to key dietary components. Learn more about genetic nutrition testing.
Related concerns we support: PCOS · Endometriosis · Fibroids · Women's Health · Pregnancy Diet
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