Short answer
A whole-food, Mediterranean-style diet, healthy body weight, stopping smoking/vaping, minimising alcohol, regular moderate exercise, good sleep and reducing environmental exposures (air pollution, occupational toxins) are the highest-impact, evidence-backed ways to improve fertility for both people trying to conceive and their partners.
Why this topic matters
Fertility is multifactorial: oocyte quality and quantity, sperm quality, timing of intercourse, and the uterine environment all matter. Diet and lifestyle affect nearly every one of these factors — directly (nutrient effects on gametes and hormones) and indirectly (weight, metabolic health, inflammation). Recent research has moved beyond single-nutrient claims and now favours overall dietary patterns, behaviour change (stop smoking, reduce alcohol), and targeted interventions for men and women.
The strongest, research-backed actions (what actually works)
1) Eat a Mediterranean-style, minimally-processed diet
What it is: high in vegetables, fruit, whole grains, legumes, nuts, olive oil, fish; moderate dairy and poultry; low in ultra-processed foods and trans fats.
Why it helps: multiple systematic reviews and meta-analyses published in the last 3 years show better fertility markers and improved chances of conception (natural and ART) with greater adherence to Mediterranean-type diets and reduced discretionary/ultra-processed foods. The benefits likely stem from improved metabolic health, lower inflammation and better sperm DNA integrity in male partners.
Practical swap list:
- Replace sugary snacks and refined carbs with whole grains, fruit and nuts.
- Use extra virgin olive oil in your cooking.
- Choose oily fish (salmon, sardines) 1–2×/week where possible (limit overall mercury exposure).
- Minimise processed meats and ultra-processed ready meals.
2) Achieve and maintain a healthy body weight and metabolic health
What the evidence says: High BMI (overweight/obesity) and very low BMI both impair fertility — they alter ovulation, oocyte quality and endometrial receptivity. Recent systematic analyses (including weight-loss interventions before IVF) show that weight reduction and metabolic optimisation in people with obesity can improve ovulation, pregnancy rates and even increase natural conception likelihood in some cases.
Practical target:
- Aim for modest, sustainable changes (5–10% weight loss if overweight) using dietitian-led programs. Avoid crash diets — they can disrupt ovulation. If BMI is low (<18.5), focus on nourishing, calorie-dense whole foods and medical review.
3) Stop smoking — and avoid vaping
What the evidence says: Smoking reduces natural fertility and lowers ART success; emerging large studies link vaping (e-cigarettes) to lower ovarian reserve markers (AMH) and other reproductive harms, suggesting vaping is not a safe alternative to smoking. Both partners quitting tobacco/nicotine is one of the most impactful steps.
Practical help:
- Use evidence-based cessation supports (behavioural counselling, approved nicotine-replacement under clinician guidance) and seek local smoking-cessation services.
4) Minimise alcohol and avoid bingeing when trying to conceive
What the evidence says: Dose response meta-analyses associate even low levels of alcohol with increased risk of miscarriage and may negatively affect conception for some people. Best practice in fertility and obstetrics is to minimise or avoid alcohol while trying to conceive and during pregnancy.
Practical approach:
- Aim for abstinence while trying to conceive. If reducing is hard, aim to cut to zero for the fertile window and seek clinician support.
5) For men: diet, antioxidants and heat/exposure avoidance matter
What the evidence says: Male factors account for ~50% of couple infertility. Recent RCTs and network meta-analyses show certain antioxidants (zinc, selenium, CoQ10, vitamin E combinations) can improve semen parameters and sometimes pregnancy rates in subfertile men — but supplements should be evidence-guided and recommended by a clinician. Lifestyle changes (stop smoking, lose excess weight, avoid sauna/hot tubs, reduce occupational toxins) also improve sperm quality.
Practical tips for men:
- Keep laptops off the lap, avoid prolonged hot baths, stop smoking, maintain healthy weight. Discuss targeted antioxidant therapy with a fertility clinician if semen parameters are abnormal.
6) Moderate regular exercise — avoid extremes
What the evidence says: Regular moderate activity supports metabolic and reproductive health; extremes of high-volume exercise in people with low energy availability can disrupt ovulation and decrease fertility. Studies around physical activity and IVF outcomes show mixed results, but moderate activity is consistently supportive of general health and fertility.
Practical target:
- Aim for regular moderate-intensity exercise (e.g., brisk walking, cycling) 150 min/week; avoid sudden, extreme increases in training volume.
7) Manage stress and prioritise sleep
What the evidence says: The direct causal link between stress and conception is complex, but chronic stress and poor sleep correlate with hormonal imbalances and behaviours (poor diet, alcohol) that lower fertility. Psychological support during fertility treatment improves wellbeing and adherence; stress-management may indirectly help time-to-pregnancy.
Practical steps:
- Prioritise 7–9 hours of sleep, use CBT or mindfulness for high stress, and seek counselling if fertility treatment becomes emotionally difficult.
8) Reduce harmful environmental exposures where possible
Air pollution, occupational exposures (pesticides, solvents), and endocrine-disrupting chemicals (phthalates, BPA) have growing evidence linking them to poorer fertility and lower ART success. A recent 2024 study reported substantially lower live-birth rates after IVF associated with higher particulate matter exposure prior to egg retrieval. Minimising exposures — when practical — is sensible for people trying to conceive.
Practical mitigation:
- Reduce indoor air pollution (ventilate when cooking), avoid known occupational toxins, discuss workplace risks with occupational health if relevant.
What the evidence does not support (and common myths)
- No single “fertility superfood” guarantees pregnancy — overall dietary pattern and metabolic health matter more than isolated foods.
- Routine high-dose antioxidant use for all men or women is not universally recommended; targeted supplementation based on deficiency or clinician advice is safer and better supported by evidence.
- “Fertility cleanses” and unregulated herbal remedies lack robust clinical evidence and sometimes contain harmful ingredients.
Quick, evidence-based checklist (what to do this month)
- Start or continue a Mediterranean-style whole-food diet; reduce ultra-processed foods.
- Both partners: stop smoking and vaping; seek cessation support.
- Minimise alcohol (ideally abstain) while trying to conceive.
- Aim for healthy, sustainable weight — seek dietitian support.
- Men: consider a semen analysis after 6–12 months of trying or earlier if risk factors; discuss antioxidant therapy only if indicated.
- Prioritise 7–9 hours sleep, regular moderate exercise, and stress-management.
- Reduce exposures (air pollution, occupational toxins) where feasible.
Practical meal & supplement notes
- Folic acid: essential for neural-tube defect prevention — start with specific amount daily before conception (clinical doses vary for specific risks). While folate itself is about pregnancy outcomes rather than conception per se, micronutrient adequacy matters. (See your clinician for personalised dosing).
- Omega-3s: part of Mediterranean pattern; may support overall reproductive health — aim for oily fish or discuss supplements if intake is low.
- Iron & vitamin D: correct deficiencies under clinical guidance; iron deficiency can impair energy and health, and vitamin D deficiency is common and plausibly related to reproductive outcomes in some studies.
- Supplements caution: prefer clinically validated formulations; avoid megadoses unless medically advised.
Special considerations: PCOS, endometriosis, male factor
- PCOS: diet, weight loss (if indicated), and exercise are first-line lifestyle therapies that improve ovulation and pregnancy rates. Evidence supports Mediterranean-style diets and structured lifestyle programs for metabolic and reproductive benefits.
- Endometriosis & tubal disease: diet/lifestyle can help general health but structural problems often need specialist evaluation and treatment.
- Male factor infertility: targeted antioxidant therapy can improve semen parameters in some men — use only under guidance and after semen analysis.
FAQs
Q: Which diet is best for fertility?
A: A Mediterranean-style, whole-food pattern (veg, fruit, whole grains, legumes, nuts, olive oil, moderate fish) has the strongest and most consistent evidence for improving fertility outcomes.
Q: Does caffeine stop you getting pregnant?
A: Evidence is mixed; high caffeine intake has been linked with some pregnancy loss in some studies, but small amounts are probably low risk. Follow clinic guidance — many recommend limiting rather than strict total bans.
Q: Can weight loss help me get pregnant?
A: Yes — for many people with overweight/obesity, modest weight loss improves ovulation and pregnancy chances and can improve IVF outcomes. Work with a dietitian and clinician for safe plans.
How Fertility Hub helps
At Fertility Hub we translate the latest evidence into personalised, practical plans that target the high-impact behaviours above:
- What we offer: clinically-led preconception reviews, dietitian-led Mediterranean meal plans, structured weight-management programs for fertility, smoking-cessation support, and environmental-risk assessments.
- Why it works: we use recent systematic reviews and cohort data to prioritise actions with the largest effect sizes (diet pattern, smoking/vaping cessation, weight, alcohol reduction, and male factor optimisation).
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