Optimal fertility isn’t just the result of “good luck” or genetics. Our bodies are shaped by our habits, stress, environment, and—importantly—the nutrients we take in each day. The months before conception are a unique window when your nutrition can influence hormone balance, egg and sperm quality, and even the early development of a future baby (British Medical Journal, 2021). Think of this time as an opportunity to nurture your future self, gently and intentionally.
Why it matters: Folate supports the earliest stages of pregnancy and helps prevent neural tube defects in the developing baby. But its importance starts even before conception—folate is vital for healthy cell division, DNA repair, and ovulation.
Research highlight: Studies show that women with higher folate intakes have a lower risk of ovulatory infertility (Harvard School of Public Health).
Where to find it: Leafy greens (spinach, kale), lentils, chickpeas, asparagus, and fortified whole grains. For most people, a supplement with methylated folate (not just folic acid) is recommended when trying to conceive.
Why it matters: Iron helps oxygen circulate throughout the body and is necessary for making healthy eggs and supporting implantation. Both iron deficiency and excess can disrupt ovulation.
Research highlight: The Nurses’ Health Study found women who supplemented with non-heme iron (from plants) reduced their risk of infertility due to ovulation disorders (JAMA, 2006).
Where to find it: Lentils, pumpkin seeds, spinach, red meat (in moderation), and tofu. Pair plant sources of iron with vitamin C (like bell peppers or citrus fruits) to boost absorption.
Why it matters: Vitamin D is intimately involved in hormone production and reproductive tissue health. Deficiency is linked with higher rates of infertility in both men and women, and with conditions like polycystic ovary syndrome (PCOS) and endometriosis.
Research highlight: Low vitamin D levels are common—some estimates suggest up to 40% of women of reproductive age are deficient (Nutrients, 2019).
Where to find it: Sunshine (the body produces vitamin D from skin exposure), eggs, fatty fish (salmon, sardines), and fortified plant milks. In many climates, supplementing is often necessary—ask your healthcare provider for the best approach.
Why it matters: Zinc plays a critical role in hormone balance, egg maturation, ovulation, and the health of sperm. Even mild deficiencies can affect fertility for all genders.
Research highlight: Low zinc status can increase the risk of miscarriage, and supplementation may support the menstrual cycle and sperm quality (Reproductive Sciences, 2010).
Where to find it: Pumpkin seeds, chickpeas, oats, cashews, shellfish, and eggs.
Why it matters: Omega-3 fatty acids are vital for egg and sperm membrane health, hormone production, and reducing inflammation that can interfere with conception.
Research highlight: A 2020 meta-analysis found that women consuming more omega-3s had higher rates of conception and live birth (Cochrane Review, 2020).
Where to find it: Flaxseed, chia seeds, walnuts, and oily fish. If fish isn’t part of your routine, algae-based omega-3 supplements are a plant-based option.
Why it matters: B12 helps with DNA synthesis and the development of healthy eggs and sperm. Deficiency is common in those who eat little or no animal products, and it can increase the risk of infertility and recurrent miscarriage.
Research highlight: B12 and folate work in synergy; low levels of either can disrupt the menstrual cycle and increase the risk of ovulation problems (Nutrients, 2019).
Where to find it: Eggs, dairy, fish, and fortified plant milks. Vegan diets almost always require supplementation.
Why it matters: Iodine is vital for healthy thyroid function, which in turn regulates ovulation, sperm production, and early fetal development. Mild iodine deficiency is surprisingly common, even in developed countries.
Research highlight: The World Health Organization notes that iodine deficiency is a leading cause of preventable pregnancy complications worldwide.
Where to find it: Seaweed, iodized salt, dairy, and seafood. If these aren’t regular features in your diet, testing and supplementing (with professional guidance) may be needed.
While the nutrients above tend to steal the spotlight, several others play quiet but important supporting roles:
Most healthcare professionals and organizations, including the American College of Obstetricians and Gynecologists, recommend starting a prenatal vitamin at least one to three months before conception. This helps build nutrient stores for both parent and baby (especially folate, iron, and B12).
A well-balanced diet is the ideal foundation! But for some nutrients—especially folate, vitamin D, and sometimes iodine or B12 depending on your diet—supplementation is usually needed to reach optimal levels. Simple blood tests can provide clarity.
Vegan, vegetarian, and plant-rich diets can absolutely support fertility, but do require special attention to B12, iron, iodine, omega-3s, and zinc. Using fortified foods, focusing on variety, and checking your levels (with a health professional) can help you feel confident and well-supported.
Fertility is never just about numbers, dosages, or charts. It’s lived and felt: in the softening of stress, the strength of your body, the gentle hope that comes with self-care. It’s normal if you feel uncertain or overwhelmed by all the “shoulds.” What matters most is starting where you are, listening to your body, and building support—one nourishing choice at a time.
As you find your rhythm, remember: nobody gets every nutrient “perfect” every day. The goal isn’t rigid perfection—it’s sustained support, kindness to yourself, and small daily steps that gently build your foundation for conception. For further reading, check resources like the Fertility Society of Australia, Harvard’s School of Public Health, and trusted organizations like the NHS or WHO for the latest on preconception health.
Above all, trust in the wisdom of your own journey. Your story, your needs, and your hopes matter. With the right nourishment and a spirit of care, you are doing powerful work—even on the days it doesn’t feel that way. Here’s to kindness, hope, and the little (but mighty!) nutrients supporting your path to parenthood.