The NHS suggests a healthy diet and a healthy weight when you are trying to get pregnant.[1] No single “superfood” is proven to boost fertility.
The NHS advises no more than 200mg of caffeine a day in pregnancy, so keeping to this while trying is a sensible habit.[2]
The NHS advises not drinking alcohol when trying to get pregnant, and says a GP can help if you need support.[1]
When you're trying to conceive, you want to do everything in your power to support your body. And while no single food is going to guarantee pregnancy, what you eat plays a genuine and meaningful role in your fertility. The nutrients in your diet affect egg quality, hormonal balance, ovulation regularity, and the uterine environment that a fertilized egg needs to implant and thrive. It's worth knowing, though, that diet supports general reproductive health rather than raising ovarian reserve markers like AMH — our guide explains that distinction in more detail.
Eating a healthy, balanced diet is a sensible part of preparing for pregnancy; the NHS suggests a healthy diet and a healthy weight when you are trying to get pregnant.[1] We have removed study-level claims, including references to the Nurses’ Health Study, that we could not verify.
Diet also directly impacts insulin sensitivity — which is closely tied to ovulatory function. Diets high in refined carbohydrates and sugars promote insulin resistance, which disrupts LH and FSH signaling and can suppress ovulation. A fertility-focused diet helps keep blood sugar stable and hormones in balance.
Spinach, kale, Swiss chard, and romaine lettuce are rich in folate — one of the most critical nutrients in early pregnancy. Adequate folate before and during early pregnancy dramatically reduces the risk of neural tube defects. Beyond folate, leafy greens provide iron, magnesium, and antioxidants that support overall reproductive health. Aim for at least two large servings daily.
Salmon is one of the richest sources of omega-3 fatty acids (DHA and EPA), which play a crucial role in egg development and embryo implantation. Omega-3s also have anti-inflammatory properties that support a healthy uterine lining. Choose wild-caught over farmed for higher omega-3 content and lower contamination risk. Two to three servings per week is ideal.
Eggs — particularly the yolk — are packed with choline, a nutrient that's critical for brain development and often overlooked in prenatal nutrition. They also provide vitamin D, B12, and high-quality protein. Don't skip the yolk; that's where the fertility-supporting nutrients are concentrated. One to two eggs daily is a great habit to build while TTC.
Avocados are loaded with healthy monounsaturated fats, which are essential for absorbing fat-soluble fertility vitamins like vitamins A, D, E, and K. They're also a good source of folate, vitamin K, and potassium. The healthy fats in avocado support hormone production — since many reproductive hormones are made from cholesterol and fat. Add avocado to salads, smoothies, or toast daily.
Berries are antioxidant powerhouses. They contain vitamin C, flavonoids, and anthocyanins that protect eggs and sperm from oxidative stress — which is one of the main causes of poor egg quality and cellular DNA damage. Blueberries in particular have been shown to reduce inflammation, which supports implantation. A daily handful of mixed berries is an easy, delicious fertility habit.
🥗 Pro tip: Eating a colorful variety of fruits and vegetables gives you the broadest antioxidant protection.
Just one or two Brazil nuts per day provides your entire recommended daily intake of selenium — an antioxidant mineral essential for healthy egg development and DNA integrity. Selenium deficiency has been linked to poor egg quality and increased risk of miscarriage. It's one of the most targeted, specific fertility nutrients, and Brazil nuts deliver it in the most bioavailable form.
Walnuts are the nut with the highest omega-3 content — making them a plant-based alternative to fish for boosting anti-inflammatory fatty acids. They also contain melatonin, which has been shown to protect egg cells from oxidative damage during ovulation. A small handful of walnuts daily is a simple, evidence-backed fertility snack.
Quinoa is a complete protein — meaning it contains all nine essential amino acids — and a complex carbohydrate with a low glycemic index. It's also rich in zinc, folate, and iron. Low-GI carbohydrates help keep blood sugar and insulin levels stable, which directly supports regular ovulation. Quinoa makes an excellent base for fertility-friendly grain bowls.
Sweet potatoes are rich in beta-carotene, which the body converts to vitamin A — essential for the development of healthy eggs and embryos. They also contain vitamin B6, which supports progesterone production (critical for a healthy luteal phase and early pregnancy). Their moderate glycemic index makes them a better carbohydrate choice than white potatoes for women with insulin resistance or PCOS.
Sunflower seeds are a source of vitamin E and healthy fats and are an easy addition to salads, yoghurt or porridge. They are not proven to improve fertility.
Pomegranate has a long place in traditional food culture. We do not have a source showing that it improves fertility, but it can be part of a varied diet.
Full-fat Greek yogurt is an excellent source of calcium, probiotics, protein, and — if it's vitamin D fortified — a critical fertility vitamin. Vitamin D deficiency is surprisingly common and has been linked to lower rates of successful IVF and natural conception. Gut health also plays an emerging role in hormonal regulation, and the probiotics in yogurt support a healthy microbiome.
Dark chocolate can be part of a balanced diet, but it is not proven to boost fertility, and it contains caffeine, so count it towards your daily intake.[2]
Just as important as what you eat is what you reduce:
These are worth limiting while you are trying to conceive:
Rather than focusing on individual “superfoods”, the approach the NHS supports is a healthy, balanced diet and a healthy weight.[1]
Pair your fertility diet with accurate cycle tracking. Use our free Ovulation Calculator to time conception perfectly.
Calculate My Ovulation Date →Remember that diet is one piece of the fertility puzzle — not the whole picture. But it's a piece you have genuine control over, and the changes you make today will support the eggs you ovulate three months from now. Start small, build consistent habits, and give your body the nutritional foundation it needs to thrive.