Nutritional Strategies for Both Partners When Trying to Conceive
Whether you’re just starting your fertility journey or looking to support reproductive health naturally, nutrition plays a powerful role. The foods you eat can impact hormone balance, egg and sperm quality, and even the health of a future pregnancy. This guide breaks down the top 5 fertility-supporting foods—and what to avoid—for both partners trying to conceive.
1. Avocados – Healthy Fats for Hormone Health
Avocados are rich in monounsaturated fats, which support hormone production and reduce inflammation. They also contain folate, a key B-vitamin crucial for DNA synthesis and egg development.
Tip: Add avocado to salads, smoothies, or whole-grain toast for a fertility-boosting snack.
2. Pasture-Raised Eggs – Protein & Nutrients in One Package
Eggs are rich in choline, vitamin D, B12, and omega-3 fatty acids, all important for ovulation and early fetal development. The yolk contains most of the nutrients, so skip the egg-white-only trend.
For men: Zinc and B12 in eggs help support healthy sperm count and motility.
3. Leafy Greens – Folate & Detox Support
Spinach, kale, and Swiss chard are packed with folate, iron, calcium, and antioxidants. Folate is essential for preventing neural tube defects and supporting early development, while antioxidants reduce oxidative stress on eggs and sperm.
Pro tip: Lightly steam greens to increase mineral absorption.
4. Berries – Antioxidant Powerhouses
Blueberries, raspberries, and blackberries are high in vitamin C, anthocyanins, and other antioxidants that protect reproductive cells from damage caused by environmental toxins or inflammation.
Fun fact: Antioxidants may also improve sperm morphology and motility.
5. Wild-Caught Salmon – Omega-3s for Egg & Sperm Quality
Omega-3 fatty acids reduce inflammation, improve uterine blood flow, and support hormone balance. They’re also linked to better embryo implantation and sperm membrane integrity.
Choose: Wild-caught over farmed to avoid excess toxins.