What to Eat to Improve Fertility When Trying to Conceive
By Randa Majrouh, Naturopath and Acupuncturist
When you’re trying to conceive, there is no shortage of advice about what you “should” be eating. Many women feel pressure to take multiple supplements or worry that their diet may not be good enough to support fertility and a healthy pregnancy.
What I have noticed is preconception nutrition plays a crucial role in fertility and pregnancy outcomes, but stress and overwhelm around food choices can work against you.
This guide will help you feel more confident in your fertility diet, with key nutrients to focus on when trying to conceive, plus simple ways to support your body through food first.
Preconception Nutrition and Nutrient Deficiencies
If you suspect you may have specific nutrient deficiencies, it is important to identify and address these early. Testing and targeted supplementation can be helpful in some cases.
At our clinic, we also offer IV vitamin and mineral therapy to support deficiencies such as iron, where appropriate, and help restore nutrient levels more quickly.
Key Nutrients for Fertility and Conception
Below are some of the most important nutrients for women trying to conceive, along with food sources to help you build a balanced, fertility-supportive diet.
Folate (Folic Acid)
Folate is essential for early foetal development and helps prevent neural tube defects. Folate is the natural form found in food, while folic acid is the synthetic form in supplements.
Food sources: leafy green vegetables, legumes, citrus fruits
Tip: Vitamin C-rich foods like oranges and mandarins help improve folate absorption.
Iron
Iron supports oxygen transport and is essential for preventing anaemia. It is particularly important for women with heavy periods or fatigue, and for supporting increased blood volume in pregnancy.
Food sources: red meat, poultry, legumes, tofu, nuts, seeds, leafy greens
Calcium
Calcium is important for bone health and supports the development of your baby’s bones and teeth.
Food sources: dairy products, fortified plant milks, kale, broccoli
Omega-3 Fatty Acids
Omega-3s, especially DHA, are essential for your baby’s brain and eye development.
Food sources: salmon, trout, walnuts, flaxseeds, chia seeds
Protein
Adequate protein supports tissue repair, hormone production, and healthy egg development.
Food sources: lean meats, eggs, dairy, legumes, tofu, nuts
Vitamin D
Vitamin D supports calcium absorption, immune health, and fertility. Despite abundant sunshine, many Australians are deficient.
Sources: sunlight exposure, eggs, fortified foods
Vitamin C
Vitamin C supports immune health and improves absorption of plant-based iron.
Food sources: citrus fruits, strawberries, capsicum
Zinc
Zinc plays a key role in fertility, hormone balance, and foetal development.
Food sources: meat, eggs, nuts, seeds, whole grains
B Vitamins
B vitamins, including B6 and B12, support hormone regulation and reproductive health.
Food sources: meat, fish, dairy, whole foods
Iodine
Iodine is essential for thyroid function and your baby’s brain development.
Food sources: seafood, dairy, eggs, iodised salt
Choline
Choline supports brain development and nervous system function.
Food sources: eggs, lean meat, fish
Antioxidants
Antioxidants help protect eggs and sperm from oxidative stress.
Food sources: berries, leafy greens, nuts, seeds, spices, dark chocolate
When to Seek Support for Fertility and Preconception Care
A well-balanced, whole-food diet is one of the most powerful ways to support your fertility. However, if you are planning to conceive, working with a naturopath can help identify your individual needs.
A personalised preconception plan can assess your diet, lifestyle, and nutrient status, helping you optimise your fertility and prepare your body for pregnancy with clarity and confidence.