Eating more whole grains, fish, omega-3s, and folate while cutting back on trans fats and red meat is linked to improved fertility outcomes. Here is what the nutrition research actually supports for women trying to conceive.
Eating more whole grains, fish, omega-3 fatty acids, and folate while reducing trans fats and red meat is associated with improved fertility outcomes in women trying to conceive. A Mediterranean-style diet has been linked to higher live birth rates in women undergoing fertility treatment, and daily folic acid supports the chances of achieving and sustaining a pregnancy.
This article is based on peer-reviewed research and guidance from the NHS and PubMed-indexed studies current as of July 2026.
Which Foods Improve Female Fertility?
Diet influences fertility through its effect on ovulatory function, hormone regulation, and egg quality. A review of diet and fertility found that women trying to conceive benefit from increasing whole grains, fish, omega-3 fatty acids, and soy, while reducing trans fats and red meat. Whole grains and fibre-rich carbohydrates support stable insulin levels, which matters directly for ovulation in women with insulin-sensitive conditions like PCOS.
Does a Mediterranean Diet Really Increase Pregnancy Chances?
Evidence for the Mediterranean diet specifically is stronger than for most other dietary patterns. A 2022 systematic review and meta-analysis of dietary patterns in women receiving assisted reproductive technology found that adherence to a Mediterranean-style diet, rich in vegetables, olive oil, fish, and legumes, was associated with higher rates of clinical pregnancy and live birth compared with less healthy dietary patterns.
Solu maps daily nutrition guidance to the user's current cycle phase, prompting Mediterranean-style choices, such as more fish and olive oil in the follicular phase, when the body is preparing for ovulation.
Do Omega-3 Supplements Help With Fertility?
Omega-3 fatty acids, found in oily fish, walnuts, and flaxseed, appear to support fertility through anti-inflammatory effects and improved egg quality. A meta-analysis on omega-3 supplementation and fertility found that higher omega-3 intake significantly improved pregnancy and fertilisation rates in women, whether from diet or supplements.
Two to three portions of oily fish per week (salmon, mackerel, sardines) is generally enough to reach beneficial omega-3 levels without the mercury exposure risk of larger predatory fish like swordfish or shark, which should be limited when trying to conceive.
What Nutrients Should You Prioritize Before Trying to Conceive?
Folic acid is the single most evidence-backed nutrient for preconception health. Higher preconception folate intake has been associated with increased chances of becoming pregnant and carrying a pregnancy to term, alongside its well-established role in preventing neural tube defects. The NHS guidance on planning a pregnancy recommends a daily 400 microgram folic acid supplement from the point a woman starts trying to conceive.
Iron, vitamin D, and B12 also matter, particularly for women with heavy periods or restrictive diets, where deficiencies are more common. Tracking cycle-related symptoms such as fatigue or heavy bleeding alongside nutrition can flag when a nutrient deficiency, rather than a fertility issue, may be the underlying cause. Readers can see how symptom patterns connect to hormone levels in the guide to whether there is an app for hormonal imbalance.
What Foods Should You Limit When Trying to Conceive?
Trans fats, found in fried and heavily processed foods, are consistently linked to reduced fertility and impaired ovulatory function. Excess red and processed meat is associated with poorer fertility outcomes compared with fish and plant-based protein. High-mercury fish, excess caffeine (above roughly 200mg per day, about two cups of coffee), and alcohol are also worth limiting during the preconception period. Combining these dietary limits with accurate cycle tracking gives a clearer picture of the fertile window; see the analysis of how accurate period tracking apps actually are for what to expect from app-based predictions.
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