What diet is helpful for infertility?

Diet Recommendations for Infertility

For individuals struggling with infertility, a Mediterranean-style diet rich in fruits, vegetables, whole grains, fish, poultry, nuts, and healthy fats is recommended to improve fertility outcomes.

Evidence-Based Dietary Recommendations for Fertility

For Women:

• Increase consumption of:

  • Whole grains
  • Omega-3 fatty acids
  • Fish and seafood
  • Fruits and vegetables
  • Low-fat dairy products
  • Soy foods (may be particularly beneficial for women)
  • Nuts and seeds

• Reduce consumption of:

  • Trans fats
  • Red and processed meats
  • Sugar-sweetened beverages and sweets
  • High-fat dairy products

For Men:

• Increase consumption of:

  • Fruits and vegetables (rich in antioxidants)
  • Fish and seafood (omega-3 fatty acids)
  • Nuts and seeds
  • Whole grains
  • Low-fat dairy products
  • Foods rich in zinc and selenium

• Reduce consumption of:

  • Processed meats
  • High-fat foods
  • Alcohol (especially in high amounts)
  • Sugar-sweetened beverages
  • Full-fat dairy products

Key Nutrients Important for Fertility

For Women:

• Folic acid (daily multivitamin recommended) 1
• Omega-3 fatty acids
• Antioxidants (vitamin E, vitamin C)
• Iron (especially for women of reproductive age) 2
• Vitamin D

For Men:

• Antioxidants (vitamin E, vitamin C, β-carotene) 3
• Zinc and selenium
• Omega-3 fatty acids
• Folate
• Vitamin D
• Carnitine and Coenzyme Q10 4

Special Considerations for Specific Fertility Conditions

For PCOS:

• While the DASH diet has shown some benefits in women with PCOS, there is no strong evidence that any specific macronutrient composition has selective advantages 2
• Focus on overall balanced and healthy dietary composition to achieve weight loss if needed
• Reducing weight through any healthy diet approach can improve fertility outcomes in women with PCOS 2

For Male Factor Infertility:

• Low-quality evidence suggests that a diet lower in fats and meats with more fruits and vegetables is preferable 2
• Avoid anabolic steroids which suppress spermatogenesis 2
• Antioxidant supplements have shown limited benefits relative to assisted reproductive technology 2

Important Caveats

1. Limited high-quality evidence: The AUA/ASRM guideline notes there is low-quality evidence for the association between diet and male infertility 2. Similarly, for antioxidant supplements, the evidence is inadequate to recommend specific agents 2.

2. Weight management is key: For overweight or obese individuals, weight loss through lifestyle interventions can significantly improve fertility outcomes. In one study, anovulatory women with obesity who lost weight had 90% resumption of ovulation and 67% achieved live birth 2.

3. Avoid recreational drugs: All recreational drugs, including marijuana and electronic cigarettes, appear detrimental to reproductive health and should be avoided 5.

4. Alcohol and caffeine: Low to moderate intake does not appear significantly detrimental to semen quality, but high intake should be avoided 5.

5. Supplements caution: While some supplements show promise, clinicians should counsel patients that the benefits of supplements like antioxidants and vitamins are of questionable clinical utility in treating male infertility 2.

The evidence suggests that following a healthy dietary pattern similar to the Mediterranean diet, which emphasizes whole foods, plant-based options, and healthy fats while limiting processed foods, red meats, and added sugars, provides the best foundation for optimizing fertility in both men and women 2, 4, 5, 3.