Recent studies underline that diet plays an important role in fertility for both men and women, as well as in supporting a healthy pregnancy. While no single food guarantees conception, evidence suggests that adequate nutrition contributes positively to reproductive health and fetal development.
One nutrient widely recognised for its benefits is folic acid. Taking folic acid supplements before and during pregnancy has been shown to reduce the risk of neural tube defects, such as anencephaly and spina bifida, which often develop early in pregnancy, sometimes before women realise they are expecting. This has led to public health recommendations that all women of reproductive age consume 400 micrograms daily, either through supplements or fortified foods like cereals.
Beyond folic acid, emerging research has increasingly acknowledged the impact of male diet on fertility. A 2015 study of couples undergoing in vitro fertilisation (IVF) found that men who consumed higher amounts of processed meat, such as bacon and sausages, experienced lower fertilisation success compared to those who ate more poultry. Men limiting processed meat to fewer than 1.5 servings per week had an 82% chance of achieving pregnancy with their partner, compared with 54% for men who consumed over four servings weekly.
Men’s nutrition not only influences sperm quality but may also affect the health of their children. A recent Australian study indicated that men’s dietary habits strongly influence those of their partners and, indirectly, the developing fetus. The research suggests that paternal factors—including weight and nutrition—can have implications for the child’s future health outcomes.
Health professionals stress the importance of couples making dietary changes together. According to dietician Shelley Wilkinson, supporting both partners to meet nutritional guidelines improves the chances of success and supports long-term wellbeing. Healthy fats from sources such as nuts, seeds, salmon, avocado and olive oil are encouraged, while trans fats commonly found in processed foods should be avoided due to links with infertility risk.
A diet rich in plant proteins, such as legumes, paired with whole grains, vegetables and sources of healthy protein like lean meat and eggs, also supports fertility. Research from Harvard School of Public Health associated plant-based protein consumption with a significantly lower risk of ovulatory infertility in women.
Alcohol consumption remains a critical area of caution. Public health advice is consistent that no safe level of alcohol has been established during conception attempts or pregnancy, and abstaining completely is recommended.
While these findings provide useful guidance, experts advise that diet alone is unlikely to resolve fertility challenges, which often result from multiple complex factors. Worrying excessively about diet can lead to unnecessary stress, and couples are encouraged to seek personalised advice from healthcare professionals.
Ultimately, established and emerging evidence supports balanced, nutritious eating as a beneficial approach alongside medical care in fertility planning. Public health programmes promoting key nutrients and healthy habits will continue to play a significant role in improving outcomes for parents and children alike.