If you’re trying to get pregnant, you may be wondering what foods to eat when trying to conceive. While no diet guarantees pregnancy, research suggests that a balanced fertility diet rich in whole foods, healthy fats, antioxidants, and key nutrients may support reproductive health for both partners.
Before You Start.
If you’re currently trying to conceive, we’ve created a free TTC Nutrition Guide to support you along the way. Written by Sarah, it’s designed to gently guide you through fertility-focused nutrition with clear, realistic advice you can actually use day to day.
Inside, you’ll find fertility-supportive foods, simple swaps, meal ideas, and a calm, non-overwhelming approach to nourishing your body while TTC.
Key nutrients that support fertility
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Folate (Vitamin B9)
Folate plays an important role in early embryo development and is recommended for women trying to conceive.
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Zinc
Zinc supports both sperm production and egg health.
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Omega-3 fatty acids
Healthy fats help support hormone balance and reproductive health.
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Iron
Iron supports healthy ovulation and energy levels.
Why Nutrition Matters When Trying to Conceive
When you’re TTC, nutrition isn’t about perfection - it’s about creating supportive conditions over time.
Eggs take around 90 days to mature, and sperm take roughly 70–90 days to regenerate. This means the food choices you make today are helping shape fertility potential in the months ahead.
A balanced, nutrient-dense diet can help:
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Support hormone balance
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Improve egg and sperm quality
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Reduce inflammation and oxidative stress
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Stabilise blood sugar and insulin levels
Nutrition works best when paired with good timing and understanding your cycle - something we explore further in Best Time to Inseminate for Conception.
What Foods to Eat When Trying to Conceive?
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leafy greens
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oily fish
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eggs
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berries
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nuts and seeds
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beans and lentils
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whole grains
1. Leafy Green Vegetables
Spinach, kale, broccoli and other leafy greens are rich in folate, iron and antioxidants - nutrients that support healthy ovulation, early cell development and hormone balance.
They’re also naturally anti-inflammatory and easy to add to meals, whether in salads, smoothies or cooked dishes.
2. Oily Fish (Salmon, Sardines, Mackerel)
Oily fish are one of the best sources of omega-3 fatty acids, which support hormone production, improve blood flow to reproductive organs, and help reduce inflammation.
Aim for 2–3 servings per week if possible. If fish isn’t your thing, plant-based sources like chia seeds and flaxseed can also help.
3. Eggs
Eggs are a fertility staple for good reason. They’re high in:
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Quality protein
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Choline, important for cell membranes
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Fat-soluble vitamins that support hormone production
Whole eggs (including the yolk) provide the most benefit.
If you’re also thinking about male fertility, Should You Get a Semen Analysis? explains when testing might offer clarity alongside nutritional changes.
4. Berries
Berries such as blueberries, strawberries and raspberries are packed with antioxidants, which help protect eggs and sperm from oxidative stress.
They’re also a great way to satisfy sweet cravings while keeping blood sugar steady - especially important when TTC.
5. Nuts and Seeds
Nuts and seeds provide healthy fats, plant-based protein and key fertility nutrients such as:
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Zinc (important for ovulation and sperm production)
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Selenium (supports egg and sperm quality)
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Vitamin E (cell protection)
A small handful daily can go a long way.
6. Beans and Lentils
Beans, lentils and chickpeas are excellent sources of folate, iron, fibre and protein.
They help support hormone balance, stabilise blood sugar and provide steady energy - all important during the TTC journey.
Lifestyle and nutrition work together, something we explore further in 9 Lifestyle Habits That Support Fertility.
7. Whole Grains
Whole grains like oats, quinoa and brown rice provide slow-release carbohydrates that help keep insulin levels steady - important for ovulation and hormone signalling.
They also contain B vitamins and fibre that support overall reproductive health.
Food First, Supplements Second
While supplements can sometimes help fill nutritional gaps, food should always be the foundation.
Many people choose to take a prenatal vitamin or omega-3 supplement while TTC, but these work best alongside a nourishing diet - not instead of one.
We’ll be sharing a dedicated supplements blog soon that explores this in more detail.
Nutrition, Timing & Emotional Wellbeing
Nutrition supports the physical side of TTC, but emotional wellbeing matters too. Waiting, wondering, and analysing symptoms can be exhausting.
If you’re in the middle of the two-week wait, Understanding the Two-Week Wait may help you feel more grounded. And if you’re worried about what’s normal after insemination, Sperm Leakage After Insemination: What’s Normal? offers reassurance.
Your mental health is just as important - Fertility & Mental Health: How to Cope During TTC explores gentle ways to support yourself emotionally during this time.
Nutrition works best when paired with good timing and understanding your cycle - something we explore further in Best Time to Inseminate for Conception.
Diet matters for sperm health too
Healthy sperm production is influenced by nutrients such as zinc, selenium and omega-3 fats. When couples are trying to conceive, it’s helpful if both partners focus on balanced nutrition.
Frequently Asked Questions
What foods should you eat when trying to conceive?
A fertility-supportive diet typically includes leafy greens, berries, eggs, oily fish, nuts, seeds and whole grains because they contain nutrients like folate, zinc and omega-3 fatty acids.
Can diet improve fertility?
Nutrition supports hormone balance, egg development and sperm health. While diet alone cannot guarantee pregnancy, it can support the body during the trying-to-conceive journey.
How long before trying to conceive should you improve your diet?
Eggs and sperm take roughly 2–3 months to develop, so improving diet around three months before trying to conceive can be beneficial.
Final Thoughts
There’s no single food that guarantees pregnancy - but there is a way of eating that supports your body while you try.
Small, consistent choices add up. Nourishing yourself is not about control or pressure - it’s about care.
You’re not behind. You’re learning. And that matters.
