20 Foods That Support Fertility: Best Sources for Egg Health, Sperm Quality, and Reproductive Hormones

Fertility is influenced by a wide range of factors, from age and genetics to stress, body weight, and underlying health conditions. Diet is one of the modifiable factors with the strongest evidence base: what you eat in the months before conception directly shapes hormone balance, egg and sperm quality, ovulation regularity, and the nutritional environment a fertilized egg encounters in its earliest days. According to a systematic review published in Human Reproduction Update, dietary patterns emphasizing whole grains, plant proteins, fish, and full-fat dairy are consistently associated with better fertility outcomes, while patterns high in refined carbohydrates, trans fats, and processed meats are linked to worse outcomes in both men and women.

The key nutrients that support fertility most directly are folate, zinc, selenium, iron, omega-3 fatty acids, CoQ10, vitamin D, antioxidants including vitamins C and E, and choline. Many of these work by protecting egg and sperm DNA from oxidative damage, supporting the hormonal signaling that drives ovulation and sperm production, and providing the raw materials needed in the earliest stages of embryo development. Most fertility researchers recommend beginning dietary improvements at least three to six months before attempting conception, since sperm take roughly 72 days to mature and egg quality reflects the nutritional environment over a similar window.

The 20 foods below each have documented evidence for supporting at least one aspect of reproductive health, along with practical ways to incorporate them into a preconception diet.

20 Foods That Support Fertility

1. Leafy Greens: Folate for Neural Tube Protection and Ovulation

Dark leafy greens including spinach, kale, romaine, and arugula are among the richest whole-food sources of folate, the naturally occurring form of folic acid. Folate is perhaps the most critical preconception nutrient: it is essential for DNA synthesis and cell division, and adequate intake in the weeks before and after conception reduces the risk of neural tube defects like spina bifida by up to 70 percent. Folate also plays a direct role in ovulation regularity, and studies have found women with higher dietary folate intake have lower rates of ovulatory infertility.

Cooking leafy greens significantly reduces their volume, making it easier to consume meaningful amounts. Aiming for at least two cups of leafy greens daily, whether raw in salads or cooked in soups and sautés, is a practical baseline for preconception folate support.

Best eaten: Raw in salads, sautéed with garlic, or added to soups and grain bowls daily.

Per 1 cup, cooked spinach.

2. Lentils: Plant-Based Folate, Iron, and Protein

Lentils are one of the most fertility-supportive legumes available, providing folate, iron, and plant protein in a single serving. A cup of cooked lentils delivers approximately 358 micrograms of folate, approaching the entire 400 microgram daily recommendation, alongside about 6.6 milligrams of iron to support healthy ovulation and uterine lining development.

The Nurses’ Health Study II found that replacing 5 percent of calories from animal protein with plant protein was associated with a 50 percent lower risk of ovulatory infertility in a cohort of over 18,000 women followed over eight years. Lentils also cook quickly without soaking, making them practical for weeknight meals.

Best eaten: Simmered into soups and stews, or used as a grain bowl base with roasted vegetables.

Per 1 cup, cooked.

3. Oysters: The Most Zinc-Dense Fertility Food

Oysters are the most concentrated food source of zinc available, providing far more per serving than any other commonly eaten food. Zinc is essential for testosterone production in men, sperm formation and motility, and ovulation signaling in women. Even short-term zinc deficiency can measurably impair fertility, and both sperm quality and ovulation regularity respond to zinc repletion.

Beyond zinc, oysters provide selenium, vitamin B12, and iron, making them one of the most comprehensively fertility-supportive shellfish available. Eating oysters a few times per month, whether raw, steamed, or baked, provides a substantial boost to zinc status that is difficult to match through other foods.

Best eaten: Raw with lemon and mignonette, steamed, or baked; a few times monthly.

Per 100 grams, cooked. Most zinc-dense food available.

4. Fatty Fish: Omega-3s for Egg Quality and Sperm Motility

Salmon, sardines, mackerel, and trout provide EPA and DHA omega-3 fatty acids that are directly incorporated into egg cell membranes and sperm tails, influencing egg quality and sperm motility respectively. DHA in particular is a structural component of sperm flagella and is essential for the fluid membrane dynamics needed for successful fertilization. In women, omega-3s reduce inflammation, support ovulation regularity, and are critical for early fetal neurological development.

Choosing fatty fish low in mercury is important during preconception: salmon, sardines, herring, and trout are all low-mercury options, while swordfish, king mackerel, and tilefish should be avoided. Eating two to three servings of low-mercury fatty fish per week provides a meaningful omega-3 contribution without mercury risk.

Best eaten: Baked, grilled, or pan-seared two to three times weekly; prioritize low-mercury species.

Per 100 grams, cooked salmon.

5. Eggs: Choline, Vitamin D, and Complete Protein

Eggs provide choline, vitamin D, and complete protein in a single, affordable food, making them one of the most fertility-relevant everyday options available. Choline is essential for DNA methylation and neural tube development, and most women of reproductive age do not consume adequate amounts. Vitamin D deficiency has been consistently linked to impaired ovarian reserve, lower fertilization rates in IVF, and poorer sperm parameters in men.

Nearly all of the choline in an egg is concentrated in the yolk, alongside vitamin D, which means eating the whole egg rather than whites alone is essential for capturing the fertility-specific benefits. Including two eggs daily is a practical way to meaningfully boost choline intake without major dietary restructuring.

Best eaten: Whole eggs daily, in any preparation; yolk is essential for fertility nutrients.

Per 1 large whole egg. Most choline is in the yolk.

6. Brazil Nuts: Selenium for Egg and Sperm Protection

Brazil nuts are the most concentrated selenium source available, and selenium is highly concentrated in the follicular fluid surrounding a woman’s eggs, where it helps protect the developing egg from oxidative damage that can impair DNA integrity and reduce egg quality. Selenium is equally critical for sperm production: it is a structural component of the selenoprotein P enzyme found in sperm tails, and deficiency directly impairs sperm morphology and motility.

One to two Brazil nuts per day provides the full daily selenium requirement without risk of toxicity. More than three to four nuts daily over extended periods can cause selenosis, so Brazil nuts are one case where precision matters: one to two is ideal, not a handful.

Best eaten: One to two nuts daily, no more; selenium toxicity is possible with overconsumption.

Per 1 nut. One to two daily is sufficient; do not overconsume.

7. Walnuts: Plant-Based Omega-3 and Antioxidants for Sperm Quality

Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA, and they also provide antioxidants including vitamin E and polyphenols that protect sperm from oxidative damage. A randomized controlled trial from UCLA published in Biology of Reproduction found that men who added 75 grams of walnuts daily to their Western-style diet for 12 weeks showed significant improvements in sperm vitality, motility, and morphology compared to a control group who avoided tree nuts.

Walnuts are also a good source of folate and magnesium, adding to their fertility profile. Including a small handful in oatmeal, yogurt, or salads daily is a simple, practical preconception habit for both men and women.

Best eaten: A small daily handful as a snack, or added to oatmeal, yogurt, and salads.

Per 1 ounce.

8. Full-Fat Dairy: Ovulation Support From the Nurses’ Health Study

Full-fat dairy, including whole milk, full-fat yogurt, and full-fat cheese, has been associated with lower rates of ovulatory infertility in research. The Nurses’ Health Study II found that women who ate more full-fat dairy had significantly lower rates of ovulatory infertility than those eating low-fat dairy, a finding that persisted after adjusting for other dietary and lifestyle factors in a cohort of over 17,000 women.

The mechanism is not fully understood, but one hypothesis is that the fat-soluble hormones naturally present in dairy (including trace amounts of estrogen, progesterone, and IGF-1) are removed during fat removal, potentially affecting ovarian signaling. This finding applies specifically to ovulatory infertility and does not necessarily generalize to all fertility outcomes.

Best eaten: One to two servings of full-fat yogurt, whole milk, or full-fat cheese daily during preconception.

Per 1 cup, whole milk.

9. Pumpkin Seeds: Zinc, Iron, and Healthy Fats

Pumpkin seeds provide zinc, non-heme iron, and healthy fats in a convenient snack form, making them one of the most fertility-supportive plant foods available. Their zinc content supports testosterone synthesis, ovulation signaling, and sperm production, while their iron helps maintain the adequate iron stores needed for healthy ovulation and uterine lining preparation.

Beyond zinc and iron, pumpkin seeds provide magnesium, which supports progesterone production and reduces the cortisol response that can suppress reproductive hormones under stress. Sprinkling pumpkin seeds over oatmeal, yogurt, or salads is a simple daily habit that adds fertility-supportive nutrients without changing the structure of meals.

Best eaten: Roasted as a snack, or sprinkled over oatmeal, yogurt, and salads daily.

Per 1 ounce, roasted.

10. Asparagus: Folate and Prebiotic Fiber

Asparagus is one of the richest vegetable sources of folate, providing approximately 134 micrograms per half-cup cooked serving, roughly a third of the daily preconception recommendation in a single side dish. It is also one of the better natural food sources of glutathione, an antioxidant that is directly present in follicular fluid and is thought to play a role in protecting egg quality during maturation.

Asparagus also provides prebiotic inulin fiber that supports the gut microbiome, which has secondary effects on hormonal balance and inflammation. Including asparagus as a regular side vegetable, particularly in the months before conception, is a simple way to boost folate and antioxidant status simultaneously.

Best eaten: Roasted or steamed as a side dish; combined with eggs for a high-folate, high-choline breakfast.

Per half cup, cooked.

11. Sardines: CoQ10, Omega-3, and Vitamin D in One Food

Sardines are one of the rare whole foods that provide meaningful amounts of CoQ10 alongside omega-3 fatty acids, vitamin D, calcium, and selenium, making them arguably the single most fertility-comprehensive canned fish available. CoQ10 is an antioxidant produced naturally in every cell that supports mitochondrial energy production in eggs, and egg quality is fundamentally a mitochondrial function: eggs with more efficient mitochondria are better able to support fertilization and early cell division.

CoQ10 levels in the body decline with age, which is part of why egg quality diminishes as women approach their late 30s and 40s. While supplemental CoQ10 is commonly recommended in fertility clinics, sardines provide a meaningful dietary contribution alongside a complete package of other fertility-relevant nutrients.

Best eaten: On whole grain toast with lemon and herbs, or added to pasta and salads.

Per 3.75-ounce can, in water, with bones.

12. Avocado: Monounsaturated Fats and Folate for Uterine Health

Avocados provide monounsaturated fats and folate alongside vitamin E, potassium, and fiber, making them a broad fertility-supportive food particularly relevant for uterine health and implantation. Research from the IVF literature has specifically identified monounsaturated fat intake as positively associated with IVF success. A study published in Human Reproduction found that women in the highest quartile of monounsaturated fat intake had nearly 3.4 times the likelihood of a live birth after IVF compared to those in the lowest quartile, with avocados identified as a primary dietary source.

The folate in avocados adds to their preconception value, and their healthy fat content improves the absorption of fat-soluble vitamins from other foods in the same meal. Adding half an avocado to a salad, grain bowl, or egg dish simultaneously boosts the fat-soluble vitamin absorption of the entire meal.

Best eaten: Halved as a side, sliced into salads, or spread on whole grain toast.

Per half medium avocado.

13. Whole Grains: Blood Sugar Stability and Ovulation Support

Whole grains including oats, quinoa, brown rice, barley, and whole wheat provide complex carbohydrates and fiber that support steady blood sugar and moderate insulin output. The Nurses’ Health Study II found that women who replaced refined grain carbohydrates with whole grain sources had meaningfully lower rates of ovulatory infertility, consistent with the hypothesis that blood sugar and insulin stability directly support the hormonal signaling driving ovulation.

Choosing whole grain versions of bread, pasta, rice, and breakfast cereals over their refined counterparts is a low-effort dietary shift with potentially significant reproductive benefits. The glycemic index of a meal, not the total carbohydrate content, is the relevant variable for fertility: whole grains slow glucose absorption and moderate the insulin response that drives the hormonal environment of the ovary.

Best eaten: As oatmeal at breakfast, or as the carbohydrate base of lunch and dinner meals.

Per 1 cup, cooked oats.

14. Berries: Antioxidants for DNA Integrity in Egg and Sperm

Blueberries, strawberries, raspberries, and blackberries are among the richest sources of antioxidants in the food supply, providing anthocyanins and vitamin C that protect egg and sperm DNA from oxidative damage. Oxidative stress is recognized as a primary driver of both male and female infertility, damaging DNA in developing eggs and sperm before they have a chance to contribute to healthy fertilization.

Wild blueberries contain more antioxidants than cultivated varieties due to their higher skin-to-flesh ratio. Frozen berries retain their antioxidant content comparably to fresh, making them a practical year-round option for people focused on preconception nutrition.

Best eaten: Fresh or frozen daily, in oatmeal, yogurt, or smoothies; wild varieties when available.

Per 1 cup, blueberries.

15. Tomatoes: Lycopene for Sperm Quality

Tomatoes are the most significant dietary source of lycopene, a carotenoid antioxidant that is concentrated in seminal plasma and testicular tissue, where it protects sperm from oxidative damage. Multiple studies have found that higher lycopene intake is associated with better sperm concentration, motility, and morphology, and some small trials using lycopene supplementation have shown improvements in these parameters in infertile men.

Cooking tomatoes in the presence of fat significantly increases lycopene bioavailability, which is why tomato sauce with olive oil is actually more effective for lycopene absorption than raw tomatoes. A serving of homemade tomato sauce with extra virgin olive oil a few times per week is one of the more practical and affordable ways to support lycopene intake.

Best eaten: Cooked into sauces with olive oil for maximum lycopene absorption; raw in salads is also beneficial.

Per 1 cup, chopped raw. Cooking with fat significantly increases lycopene bioavailability.

16. Sunflower Seeds: Vitamin E for Sperm and Egg Protection

Sunflower seeds are one of the richest food sources of vitamin E, an antioxidant that plays a specific protective role in reproductive tissue. Vitamin E protects sperm cell membranes from lipid peroxidation, one of the primary mechanisms by which oxidative stress damages sperm motility and morphology. In women, vitamin E supports the health of the follicular fluid surrounding developing eggs.

A small handful of sunflower seeds provides a meaningful daily contribution to vitamin E status without requiring supplementation. Sunflower seed butter is a practical alternative for people who want to add this nutrient through spreads and smoothies rather than whole seeds.

Best eaten: As a snack, or sprinkled over salads and oatmeal; sunflower seed butter as a spread.

Per 1 ounce, dry roasted.

17. Legumes: Plant Protein and Iron for Ovulatory Health

Beans, chickpeas, and edamame provide plant protein and non-heme iron, both of which have been specifically linked to ovulatory fertility in research. The Nurses’ Health Study II found that replacing animal protein with plant protein was associated with meaningfully lower rates of ovulatory infertility, an effect attributed in part to the different metabolic and hormonal effects of plant versus animal protein on the ovarian environment.

The iron in legumes is non-heme, which is less readily absorbed than heme iron from animal sources, but absorption is significantly improved by eating legumes alongside vitamin C-rich foods such as tomatoes, bell peppers, or citrus. Building this pairing into meals automatically, such as lentil soup with tomatoes or chickpeas in a salsa-topped grain bowl, maximizes the iron benefit.

Best eaten: In soups, stews, salads, and grain bowls; paired with vitamin C-rich foods to enhance iron absorption.

Per 1 cup, cooked chickpeas.

18. Pomegranate: Antioxidants for Uterine Blood Flow

Pomegranate contains punicalagin and anthocyanins, potent antioxidants that have been studied for their effects on uterine blood flow and endometrial receptivity, the ability of the uterine lining to support implantation. Some small clinical studies have used pomegranate juice supplementation in women undergoing IVF and found improvements in endometrial thickness and blood flow, though the evidence base remains preliminary.

Pomegranate’s broad antioxidant profile also provides general protection against oxidative damage to reproductive tissue. Including fresh pomegranate seeds or a small glass of unsweetened pomegranate juice regularly during preconception is a reasonable, low-risk dietary habit with potential benefit.

Best eaten: Fresh seeds as a salad topping or snack, or as unsweetened 100 percent pomegranate juice.

Per 100 grams, whole fruit arils.

19. Beef Liver: The Most Nutrient-Dense Preconception Food

Beef liver is arguably the single most nutrient-dense food available for preconception health, providing exceptionally concentrated amounts of folate, vitamin B12, vitamin A, choline, iron, zinc, and CoQ10 in one serving. A three-ounce serving of beef liver provides more than the full daily recommended amounts of folate, B12, and vitamin A, alongside significant amounts of nearly every other fertility-critical nutrient.

The caveat is that vitamin A from animal sources (retinol) can be harmful in excess during early pregnancy, so liver consumption should be moderate, roughly once per week rather than daily, during preconception and early pregnancy. This is a case where the nutrient density is extraordinary but more is not better.

Best eaten: Once per week maximum during preconception; pan-fried with onions or added to pâtés.

Per 3 ounces, cooked. Rich in folate, B12, choline, iron, and CoQ10; limit to once weekly.

20. Maca Root: Traditional Adaptogen for Reproductive Support

Maca root, a Peruvian plant in the cruciferous family, has been used in traditional Andean medicine for centuries as a fertility-enhancing food. Modern research has found modest evidence that maca may support libido, sperm count, and sperm motility in men, and some studies have examined its effects on female sexual function and perimenopause symptoms, though the evidence base for direct fertility outcomes in women remains limited.

Maca is sold as a powder that can be added to smoothies, oatmeal, and coffee. Unlike many herbal supplements, it is generally considered safe for preconception use, and its classification as a food rather than a concentrated extract gives it a more favorable safety profile than standardized herbal supplements. Its adaptogenic properties may help modulate cortisol, which can suppress reproductive hormones when chronically elevated.

Best eaten: One teaspoon of maca powder blended into smoothies, oatmeal, or coffee daily.

Per 1 tablespoon, dried powder. Evidence for direct fertility outcomes is preliminary.

Summary: 20 Fertility-Supporting Foods at a Glance

Tips for Building a Fertility-Supportive Diet

Start at least three months before trying to conceive. Sperm take approximately 72 days to mature, and egg quality reflects the nutritional environment over a comparable window. Dietary improvements made in the weeks before conception have limited impact on the eggs and sperm involved in that cycle; changes made months earlier have significantly more effect.

Prioritize folate from food alongside supplementation. Dietary folate from leafy greens, lentils, and asparagus provides folate in a form embedded within a broader matrix of fertility-supportive nutrients. Most healthcare providers still recommend a folic acid or methylated folate supplement (400 to 800 mcg daily) during preconception, since food alone may not reliably deliver adequate amounts in women who metabolize folate less efficiently due to MTHFR genetic variants.

Reduce ultra-processed foods, trans fats, and excess alcohol. The same research that identifies fertility-supportive dietary patterns consistently identifies refined carbohydrates, trans fats, alcohol, and ultra-processed food patterns as associated with worse fertility outcomes. Adding the foods on this list while maintaining a diet otherwise dominated by processed foods will have limited effect; the overall dietary pattern matters.

Consider a preconception multivitamin alongside food. Dietary changes meaningfully support fertility, but a prenatal or preconception multivitamin ensures baseline coverage of folate, iodine, vitamin D, and other nutrients that are difficult to obtain consistently through food alone. View food and supplementation as complementary rather than competing strategies.

This article applies to both partners. Male fertility, often overlooked in preconception nutrition discussions, is equally responsive to diet. Oxidative stress from poor diet is a primary driver of sperm DNA damage, and zinc, selenium, vitamin E, omega-3s, and antioxidants from foods like oysters, fatty fish, walnuts, and berries support sperm quality as directly as they support egg quality.

Work with a healthcare provider for diagnosed fertility conditions. A fertility-supportive diet is a meaningful complement to medical care for conditions like PCOS, endometriosis, or unexplained infertility, not a replacement. If conception has not occurred after 12 months of trying (or 6 months for women over 35), seek evaluation from a reproductive endocrinologist regardless of dietary habits.

The Bottom Line

Folate-rich foods like leafy greens and lentils, omega-3 sources like fatty fish and walnuts, zinc from oysters and pumpkin seeds, selenium from Brazil nuts, and antioxidants from berries and tomatoes form the nutritional foundation of a fertility-supportive diet for both partners. Since most of these nutrients require months to meaningfully improve egg and sperm quality, building these foods into regular meals well before attempting conception is the single most effective timing strategy available.

Nutrition data sourced from the USDA FoodData Central database. This article is for informational purposes only and does not constitute medical advice. If you are experiencing difficulty conceiving or have a diagnosed reproductive health condition, consult your healthcare provider or a reproductive endocrinologist before relying on dietary changes alone.