How Diet Affects Fertility: What You Should Know

Learning how diet affects fertility can help prepare you to be a mother. You should eat foods with nutrients that the body requires for pregnancy.
How Diet Affects Fertility: What You Should Know

Last update: 26 April, 2019

A good diet should be an integral part of your life if you want a healthy lifestyle. However, healthy habits become more important when the arrival of a child is desired, for both men and women. Next, we’ll take a look at how diet affects fertility. Take note and make the necessary changes.

How diet affects fertility in women

Obesity is a health issue that can result in infertility. On the other hand, a reduced calorie intake decreases nutrients and reduces the ability to get pregnant. In both cases, your menstrual cycle is altered, which affects the healthy production of the ovule.

A correct intake of nutrients ensures the healthy development of the embryo and, as a result, the gestation of a healthy and strong baby.

In addition, through a healthy diet, you can avoid health problems for you and your child. It also decreases the likelihood of having a miscarriage at any stage of pregnancy.

How diet affects fertility in men

In men, diet affects fertility as well. The quality of semen can be improved with balanced nutrition. It’s estimated that 40% of reproductive problems are linked to poor diet.

It’s ideal to consume foods rich in antioxidants, which prevent the aging of the reproductive system and stimulate the motility of sperm. Men who increase their fruit and vegetable consumption significantly improve the quality and health of their sperm.

How Diet Affects Fertility: What You Should Know

Recommendations for a diet that improves fertility

All foods contain nutrients that often have long-term effects on the body. For this reason, you should be aware of the foods that can improve fertility. Include them in your diet gradually and constantly.

To ensure that you receive a balanced diet from a nutritional point of view, keep the following in mind:

Consumption of vitamins

Vitamins are essential when you want to get pregnant, since each one acts in a specific manner, as explained below:

  • Vitamin B: Helps balance women’s hormone levels. It contributes to the formation of the nervous system of the fetus.
  • Vitamin C: In addition to stimulating the immune system, it promotes oocyte production in women and improves the quality of semen in men.
  • Vitamin D: Increases the secretion of insulin, which increases the possibility of pregnancy.

You can obtain these and other groups of vitamins naturally in fruits, vegetables, and meats. The doctor can recommend a supplement if you suffer from any vitamin deficiency.


Fatty acids are recommended, such as omega 3, 6, and 9, which come from blue fish and nuts. In men, they cause sperm to mature. In women, they reduce the anxiety and depression associated with pregnancy.

Consumption of zinc and selenium

Zinc and selenium in men increase the amount of male hormones. As a result, they increase the amount of sperm. The lack of these minerals in women increases the risk of miscarriage. You can find these elements in vegetables, fish, tuna, sardines, seeds and nuts.

“Healthy habits become more important when the arrival of a child is desired, for both men and women.”

Reduce the amount of coffee

Coffee intake can be harmful if you want to get pregnant. It can also increase the risk of miscarriage. Because of this, you should eliminate coffee from your diet.

If it becomes very difficult, decrease your consumption to a maximum of two cups a day and lean towards decaffeinated coffee.

How Diet Affects Fertility: What You Should Know


Playing moderate sports brings benefits that increase reproductive health, which can be summarized as follows:

  • Reduces stress because it increases dopamine levels, which makes you feel happy.
  • Improves blood circulation and stimulates the cellular receptors of hormones.
  • Provides hormonal balance and tones the muscles, and improves the production of hormones. It also regulates the symptoms of myomas and endometriosis.

In summary, knowing how diet affects fertility helps prevent future problems and prepares you for pregnancy. Take these factors into account to become a great mom in the future.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Shmerling, R; Shmerling, A. (2018). Fertility and diet: is there a connection? Harvard Health Publishing. Harvard Medical School. [En línea] Disponible en:
  • Panth, Neelima et al. “The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States” Frontiers in public health vol. 6 211. 31 Jul. 2018, doi:10.3389/fpubh.2018.00211
  • Shekhar, Anuradha. (2016). Effect of Diet and Nutrient Intake on Women Who Have Problems of Fertility. International Journal of Pure and applied Bio sciences. 4. 198-204.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.