Supporting conception naturally with diet and lifestyle

The road to parenthood isn’t without its ups and downs. Frustratingly, it’s almost impossible to predict when you will fall pregnant. Fortunately, there are plenty of ways to support your reproductive health and give your body the best chance of conceiving. 
 

Increase plant foods

 
Plant foods – fruit, vegetables, whole grains, legumes, beans, nuts and seeds – provide a ton of goodness to fuel your fertility journey.
 
Fruit and veggies contain antioxidants, fibre, B vitamins, iron, and, crucially, folate, which is vital for egg quality and implantation. Nuts and seeds, meanwhile, supply essential fatty acids, along with zinc and selenium, important minerals for reproduction. And we can’t forget legumes and beans; they deliver plant-based protein, B vitamins, iron, and magnesium, all critical for female fertility.
 
Upping plants – and reducing animal foods – reflects one of the healthiest eating patterns worldwide: the Mediterranean diet. Researchers have discovered a greater adherence to a Mediterranean-style dietary pattern may enhance fertility (1). 
 
In a study of 18,000 women, researchers saw higher rates of fertility issues in those who ate more sugar, trans fats, and animal proteins (2). However, women who ate more vegetables – and, therefore, more conception-supporting nutrients like folate, iron, and zinc – reported better fertility scores.
 
Plant foods are also naturally fibrous, providing food for the hungry microbes in the gut. Evidence suggests the gut microbiome – the collective name given to the trillions of bacteria in the digestive tract – impacts the endocrine system, which supports hormone regulation and metabolism (3). In other words, looking after your gut means looking after your reproductive health.
 

Include the right fats

 
No fertility diet would be complete without a generous serving of healthy fats. Essential fatty acids – monounsaturated fats found in nuts, seeds, avocados, and extra virgin olive oil and omega-3 fatty acids in oily fish, like salmon, anchovies, and mackerel, as well as plant-based microalgae – are known to reduce inflammation, which may support fertility and reproduction (4).
 
Omega-3 fatty acids – DHA (docosahexaenoic acid) and eicosapentaenoic acid (EPA) – may also support infant brain development. Health practitioners often advise women to increase their intake three months before trying for a baby.
 
Eating one to two portions of oily fish – which is naturally rich in omega-3 – each week can support your intake of essential fatty acids. However, taking a fish oil supplement may provide a more reliable intake at this time.
 
If vegetarian or vegan, you can still get DHA (docosahexaenoic acid) from plant-based organisms called microalgae, which is available in supplement form.
 
Of course, not all fats are created equal. Some are worth avoiding, like trans fats, often hiding in fried food, processed products, and baked goods. Trans fats increase insulin resistance, which makes ovulatory infertility (a group of disorders where ovulation fails to occur) more likely, so do your best to limit your intake when trying for a baby (5).
 

Pack in protein

 
Protein does more than build muscle; it also supports the production of hormones, blood cells, and enzymes, making it a must-have of any fertility diet.
 
Grass-fed lean meat, like beef, chicken, and turkey, is naturally rich in  iron and zinc, critical minerals for conception. Free-range eggs and oily fish are also great protein-dense options. Just be careful not to overindulge in processed animal-derived proteins, as excessive saturated fat may lead to fertility problems (6).  
 
Plant foods also deliver good amounts of protein, including tofu, beans, lentils, peas, nuts, and seeds. In fact, research suggests replacing some animal proteins with their plant-based counterparts may reduce the risk of ovulatory disorders (7). Think beans over beef in chilli, tempeh over chicken in a stir-fry, or chickpeas over tuna in a sandwich.
 

Ditch low-fat dairy

 
On the subject of protein, dairy, of course, is another excellent choice. However, it may surprise you to learn that reproductive research is in favour of full-fat products over low-fat alternatives.
 
Research suggests eating one to two servings of full-fat dairy – whole milk, Greek yoghurt, and cottage cheese – may support ovulation and fertility (8). Another study, meanwhile, found a high intake of low-fat dairy foods may increase the risk of fertility issues (9).
 
As with most things in the nutrition world, moderation is key. But if you enjoy dairy, always go for full-fat over low-fat.
 

Choose complex carbs

 
Insulin resistance is often behind difficulties in conceiving. Here’s a quick recap of the science: when you eat meals or foods containing carbohydrates, they’re broken down into simple molecules called glucose. The pancreas then releases insulin to help drive glucose into cells for energy.
 
Sometimes, however, issues can arise. Enter insulin resistance. Insulin resistance occurs when your cells start ignoring signals from insulin to move sugar out of the bloodstream, meaning more insulin in the bloodstream, which can impact ovulation and fertility (10). 
 
A diet of highly processed, refined carbohydrate foods (think sugary foods and processed grains like white bread, pasta, and rice) causes rapid spikes in blood sugar and insulin levels, often leading to insulin resistance (11).
 
On the other hand, eating complex carbohydrates – which are digested slowly and affect blood sugar gradually – can help increase insulin sensitivity. Quinoa, sweet potatoes, steel-cut oats, millet, barley, and spelt are great blood sugar-balancing complex carb choices.
 

Maintain a healthy weight

 
Eating a balanced, colourful, wholefood diet provides more than fertility-supporting nutrients; it also helps you maintain a healthy weight, which is vital when trying to conceive naturally.
 
Being overweight – or indeed underweight – may inhibit oestrogen production, which can lead to irregular menstrual cycles and affect ovulation (12). With this in mind, aim for a body mass index (BMI) between 18.5 and 24.9.
 
It’s worth mentioning that weight gain is often symptomatic of polycystic ovary syndrome (PCOS), where the ovaries produce abnormally high androgens (male sex hormones usually present in women in small amounts). Falling pregnant can be a little more complicated for women with PCOS, but not impossible. You can read more about supporting your fertility with PCOS here.
                                                                                                                                       

Avoid alcohol

 
It’s generally best to avoid alcohol when trying for a baby. Not only has excessive alcohol consumption been associated with fertility issues, but if you fall pregnant without knowing and continue to drink, you run the risk of harming your baby (13). 
 

Go easy on coffee

 
Coffee-lovers, fear not. You don’t have to cut back on caffeine entirely when trying to conceive. Just consume less than 200mg daily, around one or two small cups of coffee. As with alcohol, too much caffeine may contribute to fertility issues (14).
 
Herbal teas and coffee alternatives are great options to help reduce your caffeine intake.
 

Take a prenatal multivitamin

 
Trying for a baby can be stressful and demanding. And, sometimes, you don’t have the energy or emotional bandwidth to hit every nutritional note – that’s okay.
 
To make life easier, you may want to consider a comprehensive prenatal multivitamin to complement your efforts and cover any nutritional shortfalls. Look for a formula with relevant B vitamins – especially vitamin B6 for hormonal regulation – as well as iron, zinc, selenium, and vitamin E, all of which play a role in fertility and reproduction.
 
Equally, try to find a product that provides 400μg of folic acid in the most bioavailable form of L-methylfolate, which will help reduce the risk of neural tube defects.
 
You can learn more about the most important nutrients that support fertility here.
 

Prioritise sleep

 
Sleep supports every aspect of our physical and emotional health – and fertility is no different. Adequate rest is critical for reproductive hormone synthesis, secretion, and metabolism (15).
 
Sleep deprivation can also make you moody and irritable, which could affect your relationship with your partner and result in fewer opportunities for pregnancy to happen.
 

Here are some of the best ways to improve your sleep hygiene when trying for a baby:
 

• Avoid caffeine after midday

• Follow a relaxing wind-down routine before bed

• Keep your sleep and wake time consistent

• Disconnect from electronic devices 60 minutes before sleeping

• Get plenty of morning light to calibrate your 24-hour circadian rhythm

• Try supplemental magnesium, tart cherry juice, and Valerian Root

 
You can also head to our Sleep Health Hub to learn more about supporting your quest for rest. 
 

Reduce stress

 
Some stress can motivate us. Too much, however, can be harmful – particularly when it comes to hormonal health (16). 
 
Stress triggers the release of cortisol (our 'survival’ or ‘stress’ hormone). When there’s an unusual spike in cortisol due to the stressors of modern life (work emails, traffic, or the increasing cost of living), it conspires to disrupt every system in the body.
 
Stress thrusts us into ‘fight or flight’ mode, meaning the brain reroutes the blood supply from areas that aren’t crucial to survival. The result? Reproductive hormones are on the back burner. If the body is under too much stress, it perceives pregnancy would be too demanding on resources as survival is the priority. 
 
Thankfully, there are many ways to buffer against stress and support hormone balance: spending time in nature, breathing exercises, meditation, yoga, walking, journaling, prioritising sleep, and connecting with loved ones. 
 

Move moderately

 
Beyond increasing ‘feel good’ hormones – one of the best ways to manage stress –exercise also helps regulate reproductive hormones (17). 
 
However, it’s possible to have too much of a good thing. Although moderate activity (around 30 minutes per day) may support hormonal balance, exercising excessively (exhausting movement upwards of 60 minutes daily) may have a less-than-desired effect. One school of thought believes hard-core exercise could put the body under tremendous stress and increase the risk of ovulation problems (18). 
 
There are plenty of ways to move moderately. Walking more is a great place to start. Consider walking part of the way to work, joining a local walking group, or taking a brisk stroll on your lunch break.
 
Yoga is another brilliant practice that energises the body whilst downregulating the nervous system. Yoga-based exercise stimulates the vagus nerve, which activates the parasympathetic nervous system and puts the body in a state of relaxation (19).
 
‘Movement snacks’ can also be as beneficial as longer sweaty ‘feasts’. Why not squat while you wait for your coffee to brew, commit to taking the stairs over escalators when out in public, or challenge yourself to do some star jumps before Zoom meetings?
 

Try acupuncture

 
Acupuncture is an ancient Chinese medicine practice involving the insertion of thin, sterile needles to stimulate specific points in the body. Practitioners of Traditional Chinese Medicine (TCM) practitioners believe acupuncture helps restore the flow of ‘Qi’ (‘vital force’ or ‘energy’).
 
Though more evidence is needed, findings report acupuncture may improve blood flow to reproductive organs, regulate ovulation, balance the endocrine system, and reduce stress, all of which may support female fertility (20).
 
If you decide to try acupuncture as part of a holistic treatment plan to support fertility, always choose a reputable practitioner. 
 

Find out more

 
Although diet and lifestyle changes can certainly be a helpful tool to improve reproductive health, if you’re over 35 and it’s taken you longer than six months to get pregnant, or younger than 35 and you’ve been trying for a baby for longer than a year, you may wish to talk to your health practitioner about your next steps. 
 
If you found this article on supporting conception naturally useful, you can find similar guidance on our health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.

References:

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2. Harvard Gazette. (2007). "Changes in diet and lifestyle may help prevent infertility." [online] Available at: https://news.harvard.edu/gazette/story/2007/11/changes-in-diet-and-lifestyle-may-help-prevent-infertility/.

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5. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. (2007) "Dietary fatty acid intakes and the risk of ovulatory infertility." Am J Clin Nutr. 85(1):231-7.

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9. Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. (2007) "A prospective study of dairy foods intake and anovulatory infertility." Hum Reprod. 22(5):1340-7.

10. Sakumoto T, Tokunaga Y, Tanaka H, Nohara M, Motegi E, Shinkawa T, Nakaza A, Higashi M. (2010) "Insulin resistance/hyperinsulinemia and reproductive disorders in infertile women." Reprod Med Biol. 9(4):185-190.

11. López-Alarcón M, Perichart-Perera O, Flores-Huerta S, Inda-Icaza P, Rodríguez-Cruz M, Armenta-Álvarez A, Bram-Falcón MT, Mayorga-Ochoa M. (2014) "Excessive refined carbohydrates and scarce micronutrients intakes increase inflammatory mediators and insulin resistance in prepubertal and pubertal obese children independently of obesity." Mediators Inflamm. 2014:849031.

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13. Office on Women's Health. (2018). "Weight, fertility, and pregnancy." [online] womenshealth.gov. Available at: https://www.womenshealth.gov/healthy-weight/weight-fertility-and-pregnancy.

14. Van Heertum K, Rossi B. (2017) "Alcohol and fertility: how much is too much?" Fertil Res Pract. 3:10.

15. www.acog.org. (n.d.). "How much coffee can I drink while I’m pregnant?" [online] Available at: https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant.

16. Lateef OM, Akintubosun MO. (2020) "Sleep and Reproductive Health." J Circadian Rhythms. 18:1.

17. Lewinski A, Brzozowska M. (2023) "Female infertility as a result of stress-related hormonal changes." GREM Gynecological and Reproductive Endocrinology & Metabolism; 02-03.

18. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. (2007) "Diet and lifestyle in the prevention of ovulatory disorder infertility." Obstet Gynecol. 110(5):1050-8.

19. Streeter CC, Gerbarg PL, Saper RB, Ciraulo DA, Brown RP. (2012) "Effects of yoga on the autonomic nervous system, gamma-aminobutyric acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder." Med Hypotheses. 78(5):571-9.

20. Zhu J, Arsovska B, Kozovska K. "Acupuncture Treatment for Fertility." Open Access Maced J Med Sci. 2018 Sep 19;6(9):1685-1687.

 

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