Foods to improve female fertility

Category icon
Date icon
April 8, 2023
Joy Hsueh

When it comes to increasing fertility, there are many old wives’ tales and myths. Some claim that eating certain foods can help, while others say that abstaining from sex or wearing loose clothing will do the trick. The truth is, while there’s no guarantee that any one thing will work for everyone, making some simple dietary changes may improve your chances of conceiving.

Role of diet in fertility

There are a few key nutrients that are essential for fertility. One is iron, which helps to produce hemoglobin, which transports oxygen to the cells. If you are low in iron, it can lead to fatigue and anemia, both of which can impact fertility. Another is folic acid, which helps to prevent birth defects. Zinc is also important for fertility, as it helps with cell division and the production of hormones.

Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. These foods contain the important nutrients you need for a healthy fertility. Avoid processed foods and sugary drinks, which can disrupt your hormone levels and negatively impact your fertility.

In addition to eating a nutritious diet, it is also important to exercise regularly and maintain a healthy weight. Being overweight or underweight can interfere with ovulation and make it more difficult to conceive.

How to incorporate these foods into your diet

There are a few key ways to work these fertility-boosting foods into your diet. First, add them into meals that you’re already eating. For example, if you typically have oatmeal for breakfast, throw in some blueberries or raspberries. If you usually eat a salad for lunch, load it up with fertility-boosting veggies like dark leafy greens, tomatoes, carrots, and red peppers. You can also snacks on these foods throughout the day – a handful of nuts or a piece of fruit will help to keep your energy up and your body healthy.

Another way to make sure you’re getting enough of these fertility-friendly foods is to take a supplement.

The role of supplements

There is no one-size-fits-all answer to the question of whether or not to take supplements to improve fertility. Some women may benefit from taking specific supplements, while others may not need them. The best way to determine if supplements are right for you is to speak with a qualified healthcare practitioner.

The following are some supplements that may improve fertility, especially if you don’t eat enough of them in your regular diet:

  • Folate (also called folic acid): Folate is a naturally occurring B vitamin. When taken in the form of folic acid, it is used to prevent and treat low levels of folate. Taking too much folic acid over time can mask vitamin B12 deficiency. It’s found in leafy green vegetables, legumes, and nuts, but you may want to consider taking a supplement if you don’t eat enough of these foods.
  • Iron is another nutrient that’s essential for fertility. It helps your body produce hemoglobin, which carries oxygen to your cells. Good sources of iron include red meat, dark leafy greens, and iron-fortified cereals.


There are many things that women can do to improve their fertility, and diet is one of the most important. Eating a healthy diet full of nutrients like folic acid, iron, and vitamin C can help to improve fertility. Additionally, staying away from processed foods and unhealthy fats can also help increase fertility. While there is no guarantee that following these dietary guidelines will lead to conception, it is certainly worth a try for women who are struggling to conceive. For more information, contact us at for more information.

Schedule an appointment today

Book an Appointment