What to Eat When Trying to Conceive: Fertility Foods Backed by Science

By BiteBrightly 2 September 2026: This post might contain affiliate links.

If you are trying to conceive, you are probably looking for every meaningful step you can take. Diet is one of them — and the research is more specific and more encouraging than the general advice of "eat healthy" suggests.

Infertility affects an estimated 15% of couples. While diet is not the only factor — genetics, age, underlying medical conditions, and many other variables all play significant roles — the evidence that nutritional choices meaningfully affect reproductive health is well-established and growing. A landmark study from Harvard found that women who followed a fertility-supportive dietary pattern had a 66% lower risk of ovulatory infertility compared to those with less optimal diets. A 2024 systematic review in Nutrients confirmed that adherence to Mediterranean-style dietary patterns was associated with improved IVF outcomes, higher pregnancy rates, and better sperm parameters across multiple studies.

This guide covers what the research supports for fertility nutrition — for both women and men — with the specific mechanisms behind each food, and honest framing of what diet can realistically contribute.

An important note before starting: If you have been trying to conceive for 12 months (or 6 months if you are over 35), please see a doctor. Fertility challenges can have many underlying causes — PCOS, endometriosis, thyroid conditions, male factor infertility, and others — that require medical investigation and treatment. Dietary changes are a meaningful complement to fertility care, not a substitute for it. If you are already working with a fertility specialist, discuss any significant dietary changes with them.

Key Takeaways

• The Nurses' Health Study II — following over 17,000 women for 8 years — found that women who substituted one serving of animal protein with plant protein daily had a significantly lower risk of ovulatory infertility; this is one of the most robust fertility nutrition findings available

• Folate is the most critical preconception nutrient: it supports DNA synthesis, cell division, and neural tube development in the earliest days after conception — before most women know they are pregnant; a prospective cohort study found that higher folate intake is associated with higher implantation rates, and women taking folic acid were more than twice as likely to become pregnant in some research

• Omega-3 fatty acids support oocyte (egg) maturation, reduce the risk of anovulation, support embryo morphology, and in men support sperm membrane integrity and motility; a 2024 meta-analysis in Heliyon confirmed omega-3 supplementation and dietary intake is associated with improved fertilisation rates and pregnancy probability in women

• Blood sugar stability directly affects ovulatory function — the Nurses' Health Study found that women with diets of high glycaemic load were at significantly greater risk of ovulatory infertility than women with low glycaemic load diets; this is the mechanism by which refined carbohydrates impair fertility independently of body weight

• Antioxidants from colourful fruits and vegetables protect both eggs and sperm from oxidative stress — the cellular damage from free radicals that impairs egg quality, sperm DNA integrity, and implantation; CoQ10 is particularly relevant for egg quality in women over 35 as its levels decline with age

• The Mediterranean dietary pattern — high in vegetables, whole grains, legumes, oily fish, olive oil, and low in processed foods — is the dietary pattern with the most consistent fertility research support, and the most practical overall framework for preconception nutrition

Why Diet Affects Fertility — The Biological Mechanisms

Four distinct pathways connect dietary choices to reproductive health:

Hormonal balance: Steroid hormones — oestrogen, progesterone, testosterone, FSH, LH — are synthesised from cholesterol and require specific micronutrients (B vitamins, zinc, magnesium, healthy fats) at every step of production. Nutritional deficiencies disrupt hormone signalling at multiple points in the reproductive cycle.

Blood sugar and ovulation: Insulin resistance — driven partly by high-glycaemic dietary patterns — disrupts the hormonal signalling that regulates ovulation. Elevated insulin stimulates the ovaries to produce more androgens and interferes with FSH signalling, reducing the likelihood of regular ovulation. This mechanism is particularly relevant in PCOS, where insulin resistance is a primary driver of ovulatory dysfunction.

Oxidative stress: Eggs (oocytes) and sperm are particularly vulnerable to free radical damage — oxidative stress damages cell membranes, mitochondrial DNA, and sperm DNA, reducing fertilisation capacity and embryo quality. Antioxidants from food neutralise free radicals and protect reproductive cells throughout the maturation and fertilisation process.

Methylation and DNA integrity: Folate, B12, and B6 support the methylation cycle — the biochemical process that regulates DNA expression, cell division, and DNA repair. Adequate methylation is essential for the rapid cell division of early embryonic development and for preventing the DNA errors that can cause implantation failure or early pregnancy loss.

Food 1: Dark Leafy Greens and Folate-Rich Foods — The Most Critical Preconception Nutrient

Fertility mechanism: Folate supports DNA synthesis, cell division, and neural tube closure in the first 28 days after conception — before most women know they are pregnant; associated with higher implantation rates and more than doubled pregnancy likelihood in some research Evidence level: Strong — folate is the single most evidence-supported preconception nutrient; neural tube defect prevention is one of the most established nutritional-developmental findings

Folate is non-negotiable for preconception nutrition — and the timing makes dietary intake genuinely urgent. The neural tube (which becomes the baby's brain and spinal cord) closes in the first 28 days after conception, when many women do not yet know they are pregnant. Adequate folate must be present before conception, not after a positive pregnancy test. This is why the UK NHS recommends that all women trying to conceive take 400mcg of folic acid daily as a supplement — and why food-source folate alongside supplementation provides the most comprehensive coverage.

Beyond neural tube protection, a prospective cohort study found that higher folate intake is associated with higher implantation rates — supporting the role of folate in the early post-fertilisation cell division that determines whether a fertilised egg successfully implants. Research suggests that women taking folic acid were more than twice as likely to become pregnant in some study populations.

Best food sources of folate for preconception:

• Dark leafy greens: spinach (263mcg per cooked cup), edamame (482mcg per cooked cup — one of the highest folate foods available), asparagus (134mcg per 6 spears)

• Lentils: 358mcg per cooked cup — the most folate-dense common legume

• Chickpeas and black beans: 280mcg and 256mcg per cooked cup respectively

• Broccoli: 168mcg per cooked cup alongside vitamin C

• Avocado: 120mcg per half — alongside healthy fat that supports hormone production

• Fortified foods: some cereals and bread — check labels for methylfolate fortification

The supplement note: All women trying to conceive should take a daily folic acid supplement of 400mcg (or 5mg if there is a history of neural tube defects or MTHFR gene variants — discuss with your GP). Food folate alongside supplementation is the most protective approach. Some women have the MTHFR gene variant that reduces folate metabolism — methylfolate (the active form) may be more effective for this group; discuss with your GP.

Food 2: Oily Fish — Omega-3 for Egg Quality, Embryo Development, and Male Sperm Health

Fertility mechanism: DHA supports oocyte maturation and embryo morphology; EPA reduces inflammation that can impair implantation; omega-3 supports sperm membrane integrity and motility in men Evidence level: Good — 2024 meta-analysis in Heliyon confirms omega-3 associated with improved fertilisation rates and pregnancy probability; multiple studies support oocyte and sperm quality benefits

Omega-3 fatty acids are among the most comprehensively researched nutrients in fertility science — and their mechanisms address both female and male reproductive health simultaneously. DHA (docosahexaenoic acid) is incorporated into oocyte membranes and supports the maturation process that determines egg quality; EPA (eicosapentaenoic acid) reduces the systemic inflammation that can impair endometrial receptivity and implantation. Research shows omega-3 supports the growth and maturation of oocytes, decreases the risk of anovulation, and supports embryo morphology.

For men, omega-3 is structural in sperm cell membranes — DHA is highly concentrated in sperm and is essential for the membrane fluidity that allows sperm to swim effectively and penetrate the egg. Omega-3 deficiency is associated with reduced sperm motility and morphology.

The 2024 meta-analysis in Heliyon (a peer-reviewed journal) found that omega-3 consumption — both through supplements and dietary intake — was associated with improved fertilisation rates and the probability of becoming pregnant.

Mercury and pregnancy safety: High-mercury fish (bigeye tuna, swordfish, king mackerel, shark, marlin, tilefish) should be avoided when trying to conceive and during pregnancy, as mercury accumulates and affects fetal brain development. Low-mercury oily fish are safe and nutritionally optimal.

Best low-mercury oily fish for preconception:

• Wild salmon: highest DHA + EPA of low-mercury fish; 2.2g omega-3 per 150g serving

• Sardines: approximately 2g omega-3 per tin; also provide calcium, vitamin D, and B12

• Mackerel (Atlantic, not king mackerel): high omega-3; low mercury

• Trout: good omega-3; low mercury

Aim for two servings of low-mercury oily fish per week — the consistent recommendation across fertility nutrition guidance. For plant-based omega-3: ground flaxseed (ALA), chia seeds (ALA), and walnuts (ALA) — noting that ALA conversion to the more active DHA and EPA is limited (less than 8%) and algae-based DHA supplements are the most effective plant-based alternative.

Food 3: Legumes and Plant Protein — Ovulatory Infertility and the Protein Swap

Fertility mechanism: Replacing animal protein with plant protein associated with significantly reduced ovulatory infertility risk in the Nurses' Health Study; legumes provide folate, zinc, and iron alongside low-glycaemic protein Evidence level: Strong — Nurses' Health Study II is one of the most robust fertility nutrition studies available; plant protein association with ovulatory infertility consistently replicated

The Nurses' Health Study II finding is one of the most clinically actionable in fertility nutrition: women who substituted one serving of red meat or poultry with plant protein (legumes, nuts, or soy) daily had a significantly lower risk of ovulatory infertility. This is not a small effect from a small study — it is a prospective cohort study following over 17,000 women across 8 years.

The mechanism is not fully established but likely involves the lower inflammatory profile of plant protein compared to animal protein, the lower insulin response from legume consumption (relevant to the blood sugar-ovulation connection), and the folate, zinc, and iron that legumes provide alongside their protein — all nutrients directly relevant to reproductive function.

Legumes are uniquely valuable for fertility nutrition: they provide the plant protein associated with lower ovulatory infertility risk alongside folate (DNA synthesis), zinc (hormone production and egg maturation), iron (ovulatory function), and low-GI carbohydrate (blood sugar stability supporting regular ovulation). No single food addresses more fertility nutrition priorities simultaneously.

Best legumes for preconception:

• Lentils: highest folate of common legumes + iron + zinc + plant protein; the most fertility-comprehensive single food

• Edamame: highest folate of any common vegetable + complete plant protein + isoflavones

• Chickpeas: folate + zinc + iron + plant protein + low-GI carbohydrate

• Black beans: folate + iron + plant protein + antioxidant anthocyanins

How to include: Replace one meat-based meal per week with a lentil, chickpea, or bean dish — the specific substitution studied in the Nurses' Health research. Lentil soup, chickpea curry, black bean tacos, or edamame as a daily snack are the most practical entry points.

Food 4: Berries and Colourful Fruits and Vegetables — Antioxidants for Egg and Sperm Protection

Fertility mechanism: Antioxidants (vitamins C and E, beta-carotene, quercetin, anthocyanins) neutralise free radicals that damage egg mitochondrial DNA and sperm DNA, impairing fertilisation capacity and embryo quality Evidence level: Good — oxidative stress is well-established as a driver of reduced egg and sperm quality; antioxidant dietary patterns associated with better reproductive outcomes

Eggs and sperm are exceptionally vulnerable to oxidative stress — free radical damage that impairs cell membrane integrity, mitochondrial function, and DNA quality. A ScienceDirect review confirmed that antioxidants play an important role in developing egg cells, supporting uterine lining growth, and regulating hormone levels in women; in men, antioxidants contribute to sperm quality including shape, motility, and sperm count.

Berries (blueberries, strawberries, raspberries, blackberries) are among the highest antioxidant food sources available — providing vitamin C (essential for collagen in the uterine lining and iron absorption), quercetin (anti-inflammatory), and anthocyanins (potent antioxidants that reduce oxidative damage to reproductive cells). Tomatoes deserve specific mention for men: lycopene — the carotenoid responsible for the vivid red colour of tomatoes — is concentrated in testicular tissue and is associated with reduced sperm DNA fragmentation and improved sperm morphology.

Best antioxidant foods for preconception (both partners):

• Blueberries: highest anthocyanin content + vitamin C + quercetin

• Strawberries: highest vitamin C per gram of any berry + quercetin

• Tomatoes (cooked): lycopene most bioavailable when cooked with fat (roasted tomatoes with olive oil is the optimal format)

• Red and yellow peppers: 190mg vitamin C per medium pepper

• Broccoli: sulforaphane + vitamin C + folate + vitamin K

• Sweet potato: beta-carotene + vitamin E + anti-inflammatory compounds

• Pomegranate: punicalagin (highly potent antioxidant) + vitamin C — emerging evidence specifically for sperm quality

Food 5: Eggs — Choline, Vitamin D, and Complete Nutrition for Preconception

Fertility mechanism: Choline is essential for neural tube development and placental function; vitamin D in egg yolks supports hormone production and implantation; complete protein supports the protein requirements of preconception Evidence level: Good — choline's critical developmental role is well-established; vitamin D's fertility role increasingly supported

Eggs are one of the most nutritionally comprehensive single foods for preconception — providing choline (a nutrient even more deficient in women's diets than folate, and equally critical for early neural development), vitamin D (in the yolk — with low vitamin D levels linked to poorer IVF outcomes and reduced fertility), complete protein with all essential amino acids, and CoQ10 (particularly relevant for egg mitochondrial energy production).

Choline is critical enough that it deserves specific attention: it is required for placental function, neural tube development, and the methylation cycle alongside folate. Many prenatal supplements do not include adequate choline, and dietary intake is the primary source. Two eggs per day provides approximately 300mg choline — significant but still below the 450mg recommended for women trying to conceive.

The egg vitamin D note: Egg yolks are one of the few food sources of vitamin D — with approximately 1.5–2mcg per yolk. Vitamin D from food (and from sunlight synthesis) is insufficient to reach optimal fertility-supportive levels for most people; a daily supplement of 10mcg is recommended by Public Health England for all adults (and ideally higher for women trying to conceive — discuss with your GP).

Food 6: Whole Grains and Low-GI Carbohydrates — Blood Sugar Stability and Ovulatory Function

Fertility mechanism: Stable blood glucose prevents insulin resistance that disrupts ovulatory hormone signalling; low-GI carbohydrates support the hormonal environment for regular ovulation Evidence level: Strong — Nurses' Health Study: high glycaemic load diet associated with significantly greater risk of ovulatory infertility; insulin resistance and ovulation disruption mechanism well-established

The Nurses' Health Study found that total carbohydrate intake did not affect fertility — but the quality of carbohydrates did. Women whose diets had a high glycaemic load (primarily refined carbohydrates — white bread, white rice, sugary foods) were at significantly greater risk of ovulatory infertility than women with low glycaemic load diets. Mayo Clinic notes this is likely through increased insulin resistance and its effects on reproductive hormones.

Elevated insulin stimulates the ovaries to produce androgens and interferes with FSH signalling — reducing the regularity of ovulation. This mechanism is the primary reason why dietary blood sugar management is so relevant to ovulatory fertility, and why the same dietary approach that helps manage PCOS (which is fundamentally an insulin resistance condition) supports fertility more broadly.

Best low-GI carbohydrates for preconception:

• Oats: GI approximately 55; provide beta-glucan fibre, B vitamins, and zinc

• Sweet potato: GI approximately 50–55; beta-carotene + vitamin E

• Lentils and legumes: GI 20–40 — the most stable glucose release of any carbohydrate

• Quinoa: complete protein alongside low-GI carbohydrate; B vitamins + zinc + iron

• Wholegrain bread and pasta: significantly lower GI than refined alternatives

What to reduce: White bread, white rice, most breakfast cereals, sugary drinks, pastries, and refined snacks — the high-GI foods most consistently associated with ovulatory infertility risk.

Food 7: Walnuts, Seeds, and Healthy Fats — Hormones, Inflammation, and Male Fertility

Fertility mechanism: Omega-3 and monounsaturated fats are the building blocks of steroid hormones; walnuts specifically associated with improved sperm parameters; anti-inflammatory fats reduce the inflammatory environment that impairs implantation Evidence level: Good — hormone biosynthesis requires dietary fat; walnuts-sperm quality research published; Mediterranean diet fat profile consistently associated with fertility benefits

Steroid hormones — oestrogen, progesterone, testosterone — are synthesised from cholesterol, and their production requires adequate dietary fat. Specifically, omega-3 and monounsaturated fats support the anti-inflammatory hormonal environment most conducive to conception, while trans fats and excess saturated fat promote inflammation that disrupts hormone signalling.

Walnuts have specific male fertility research: a 2012 UCLA study found that men who ate 75g of walnuts daily for 12 weeks showed significantly improved sperm vitality, motility, and morphology compared to the control group. Walnuts provide ALA omega-3, vitamin E (antioxidant protection for sperm DNA), folate, and zinc — addressing multiple male fertility mechanisms simultaneously.

Avocado provides monounsaturated fat alongside vitamin E, folate, and potassium — with the monounsaturated fat specifically supporting the absorption of fat-soluble fertility-relevant nutrients (vitamin D, vitamin E, beta-carotene) from vegetables eaten alongside it.

Extra virgin olive oil — the primary fat of the Mediterranean diet — provides oleocanthal (anti-inflammatory), polyphenols, and monounsaturated fat that supports the hormonal environment associated with better fertility outcomes.

Best healthy fats for preconception:

• Walnuts: ALA omega-3 + vitamin E + folate + zinc; particularly for male fertility

• Ground flaxseed: ALA omega-3 + lignans; 1–2 tbsp daily

• Avocado: monounsaturated fat + folate + vitamin E

• Extra virgin olive oil: anti-inflammatory polyphenols + monounsaturated fat

• Pumpkin seeds: zinc (critical for testosterone and sperm production) + magnesium

Food 8: Low-Fat Dairy and Calcium Foods — Hormone Support and Ovulatory Health

Fertility mechanism: The Nurses' Health Study found an association between full-fat dairy intake and reduced ovulatory infertility risk; calcium supports hormonal signalling; iodine in dairy is critical for thyroid function relevant to fertility Evidence level: Moderate — the full-fat dairy finding is from observational research (Nurses' Health Study); iodine's thyroid-fertility connection is well-established

The dairy and fertility finding from the Nurses' Health Study is specific and somewhat surprising: full-fat dairy was associated with reduced ovulatory infertility risk, while low-fat dairy showed a weaker association. The proposed mechanism involves the sex hormone precursors naturally present in dairy fat that support ovulatory hormone signalling — though this remains a hypothesis rather than a confirmed mechanism.

More practically important is the iodine in dairy. Iodine is essential for thyroid hormone production, and thyroid function is directly relevant to fertility — hypothyroidism (underactive thyroid) is one of the most common causes of ovulatory dysfunction and early pregnancy loss. Dairy is the primary dietary iodine source in the UK; women who avoid dairy and are not eating iodine-fortified foods may be iodine-insufficient, affecting thyroid and reproductive function.

The practical approach: Include dairy as part of a varied preconception diet rather than actively seeking out full-fat dairy over low-fat. The critical point is not to eliminate dairy — the iodine, calcium, and protein are all relevant to preconception nutrition. For dairy-free women: seaweed (iodine), fortified plant milks (calcium and often iodine), and sardines (calcium from soft bones) provide the most relevant nutrients.

What to Limit When Trying to Conceive

Trans fats: Consistently associated with increased ovulatory infertility risk in research — found in some processed foods, commercially fried foods, and partially hydrogenated oils. Read labels; avoid "partially hydrogenated" oils.

Excess refined carbohydrates: The high-glycaemic-load diet linked to ovulatory infertility risk. White bread, white rice, sugary drinks, pastries, and most breakfast cereals.

Alcohol: No safe level of alcohol consumption when trying to conceive is established. Alcohol disrupts hormonal signalling, reduces both egg and sperm quality, and is associated with increased time to conception. The safest approach is no alcohol for both partners.

High-mercury fish: Bigeye tuna, swordfish, shark, king mackerel, marlin, and tilefish — mercury accumulates and impairs fetal brain development; avoid before and during pregnancy.

Excess caffeine: UK NHS guidance recommends limiting caffeine to below 200mg daily (approximately 2 cups of coffee) when trying to conceive. Very high caffeine intake is associated with increased miscarriage risk in some research.

Highly processed foods: Ultra-processed foods are high in trans fats, refined carbohydrates, additives, and preservatives that collectively promote inflammation and insulin resistance — both of which impair fertility.

Nutrition for Male Fertility — It Takes Two

Male factor infertility contributes to approximately 40–50% of fertility challenges, and diet affects sperm quality significantly. The key nutrients for sperm health:

Zinc: Essential for testosterone production, sperm development, and sperm motility. Pumpkin seeds, oysters, beef, and legumes are the highest sources. Zinc deficiency is associated with reduced sperm count and motility.

Antioxidants (vitamin C, vitamin E, selenium, lycopene): Protect sperm DNA from oxidative damage — sperm DNA fragmentation impairs fertilisation and increases miscarriage risk. Berries, tomatoes, Brazil nuts (selenium), and peppers provide these antioxidants.

Folate: Low folate in men is associated with sperm DNA fragmentation. Dark leafy greens, lentils, and asparagus are the highest food sources.

Omega-3: DHA is concentrated in sperm membranes — essential for the motility and penetration capacity that enables fertilisation. Oily fish, walnuts, ground flaxseed.

CoQ10: A powerful mitochondrial antioxidant with declining levels as men age. Associated with improved sperm motility and morphology in research. Found in salmon, organ meats, and eggs; supplementation at 200–600mg daily is commonly recommended for men over 35 — discuss with your doctor.

A study in Fertility and Sterility found that men following a Western diet (high in red and processed meat, refined grains, and sugar) had significantly lower sperm concentration and motility than those following a diet rich in fruits, vegetables, whole grains, and fish. Both partners' diet and lifestyle choices matter for conception.

Frequently Asked Questions

How long before trying to conceive should I start eating for fertility?

At minimum, start folic acid supplementation (400mcg daily) at least one month before trying to conceive — ideally three months before. For dietary changes more broadly, research suggests that egg quality takes approximately three months to develop (the time from egg recruitment to ovulation) — meaning dietary improvements made three months before conception influence the eggs available at conception. Similarly, sperm take approximately 72–90 days to develop — meaning dietary changes for male fertility also show their full effect after approximately three months. Starting fertility-supportive dietary changes three to six months before trying to conceive provides the most comprehensive preconception nutritional preparation for both partners.

Should I take a prenatal vitamin when trying to conceive?

Yes — starting a prenatal vitamin before conception rather than after a positive test is recommended. The key nutrients to check in a prenatal supplement: folic acid (400–800mcg), vitamin D (10–25mcg), iodine (150mcg), vitamin B12, iron, zinc, and choline (often missing from prenatal supplements — discuss with your GP). Food sources of all these nutrients alongside supplementation provides the most complete preconception nutritional support. For more on foods that support folate intake specifically see our Folate-Rich Foods for Brain Health and Pregnancy guide at bitebrightly.com.

Does the fertility diet differ for women with PCOS?

Yes — women with PCOS have insulin resistance as a primary driver of ovulatory dysfunction, making blood sugar management the most important dietary priority. This means the low-GI emphasis in the fertility diet is even more critical for women with PCOS: replacing refined carbohydrates with legumes, oats, sweet potato, and vegetables; including protein at every meal; reducing sugary drinks and processed foods. Some research also supports the Mediterranean dietary pattern specifically for PCOS management. Women with PCOS should work with a registered dietitian or fertility specialist for personalised dietary guidance. For more on blood-sugar-stabilising foods see our Foods That Stabilise Blood Sugar guide at bitebrightly.com.

References and Further Reading

1. Nutrients (2024) — Mediterranean dietary pattern and fertility outcomes: systematic review. Adherence to Mediterranean-style dietary patterns associated with improved IVF outcomes, higher pregnancy rates, and better sperm parameters.

2. Heliyon (2024) — Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Omega-3 consumption associated with improved fertilisation rates and probability of becoming pregnant.

3. Harvard / Nurses' Health Study II — The Fertility Diet. Following over 17,000 women: 66% lower ovulatory infertility risk with fertility-supportive dietary pattern; plant protein vs animal protein; glycaemic load and ovulation.

4. Mayo Clinic Press (April 2024) — Your diet and its effects on your fertility. Glycaemic load, carbohydrate quality, and ovulatory infertility; Mediterranean diet overview.

5. ScienceDirect (June 2025) — The impact of food and nutraceuticals on human fertility. Diets rich in fibre, healthy fats, plant proteins, folate, vitamin D, and antioxidants associated with increased conception rates.

About the Author

Judith Tsanga is an Applied Biosciences & Biotechnology graduate with an Advanced Level qualification in Food Science, and the founder of BiteBrightly. Her passion for food as medicine began with her own experience: after making targeted dietary changes, she noticed a meaningful improvement in her eyesight — a personal transformation that inspired her mission to share evidence-based nutrition insights that help others eat well and heal boldly. Content on BiteBrightly is for educational purposes and isn't a substitute for advice from your doctor or dietitian.

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Important Notice: This article is for educational purposes only and is not intended as medical advice. I am not a medical doctor, gynaecologist, fertility specialist, or registered dietitian. Dietary changes support reproductive health as part of a broader approach — they do not diagnose, treat, or cure infertility. If you have been trying to conceive for 12 months (or 6 months if over 35), please see a doctor for appropriate medical investigation. If you have been diagnosed with a fertility condition, please work with your fertility specialist and a registered dietitian for personalised guidance. All supplement decisions — including folic acid dose — should be discussed with your healthcare provider. These statements have not been evaluated by the FDA.

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