How Diet and Nutrition Can Help Boost Fertility in Men and Women 

Diet and nutrition are topics that many individuals and couples wonder about when they begin planning to grow their family through assisted or unassisted conception. Nutrition and lifestyle guidance should never presented as a magic pill or a guarantee—every body is different, every hormonal rhythm is unique, and every fertility journey unfolds in its own way.  

Instead, Fertility and Surgical Associates of California (FSAC) providers view nutrition as one supportive tool among many to help feel grounded and empowered as you move forward on your family building journey.  

This guide offers compassionate, practical insights on how daily choices may nurture reproductive potential across diverse identities, bodies, and family structures. 

How Nutrition Supports Hormone Balance and Ovulation 

Age, hormone balance, and metabolic health can all influence fertility, and nutrition can play a meaningful role in how the body prepares for conception.  

According to the American Society for Reproductive Medicine (ASRM), individuals with female reproductive anatomy over age 35 and individuals with male reproductive anatomy over age 50 often experience shifts in reproductive efficiency—making supportive nutrition and supplementation increasingly valuable.* 

Nutrient timing, antioxidant intake, and whole-food choices can strengthen the body’s natural rhythms as you prepare for unassisted conception or assisted reproductive treatments. Washing produce thoroughly and choosing organic options when possible may help reduce exposure to pesticides that can disrupt endocrine communication. 

Healthy fats are also powerful allies. Omega-3 fatty acids—found in seafood, walnuts, chia seeds, flax, and even Brussels sprouts—help regulate inflammation, promote hormone signaling, and support the delicate processes that influence egg development, sperm function, and cellular stability. 

Lifestyle Patterns To Consider for Fertility 

Lifestyle choices can influence fertility for individuals of all genders and identities, but this is never about blame. They are simply touchpoints—places where gentle change may strengthen your reproductive foundation. 

Common factors that may affect reproductive health include: 

• Tobacco use (including vaping), which impacts sperm motility and ovarian signaling 

• Alcohol intake, which may alter hormone balance 

• Body weight outside a healthy range, which can influence ovulation and sperm formation 

• Heating foods in plastic containers, which may increase exposure to endocrine-active chemicals 

Maintaining a healthy weight, getting a full sleep, nourishing the body with balanced meals, and incorporating consistent movement all contribute to metabolic and hormonal steadiness. Reducing caffeine may also support cardiovascular and endocrine balance during preconception planning and fertility treatment preparation. 

CoQ10 for Fertility and the Role of Targeted Supplements 

Many hopeful parents exploring how diet and nutrition can help boost fertility in men and women take a whole-person approach—pairing nutrition and lifestyle care with targeted supplements. One of the most widely studied supplements in reproductive medicine is CoQ10. 

Coenzyme Q10 supports antioxidant protection and cellular energy production—two processes essential for developing eggs and sperm. Because the body produces less CoQ10 with age, supplementation may offer additional support for individuals navigating age-related changes in fertility. 

Research continues to show that CoQ10 may strengthen egg quality, embryo cellular function, sperm motility, and overall reproductive performance. When early dividing cells have improved access to energy, they may grow with greater stability during the earliest stages after fertilization. 

Before taking, check with your provider about supplements for professional guidance on whether it is right for you to take. 

FAQs 

How long should dietary changes take place before fertility treatment begins? 

Many fertility specialists recommend beginning nutrition and lifestyle adjustments several months before beginning treatment. This window allows time for metabolic and hormonal patterns to stabilize before starting stimulation cycles, IUI, or IVF. 

Can nutrition influence sperm quality as well as egg quality? 

Yes. Antioxidants, omega-3 fatty acids, healthy fats, and high-quality carbohydrates all support sperm motility, concentration, and DNA integrity by reducing oxidative stress and improving cellular energy. 

Does carbohydrate intake affect fertility? 

Carbohydrate quality can significantly influence insulin signaling and ovulatory function. Diets high in refined sugars may disrupt hormonal pathways tied to regular ovulation. Shifting toward high-fiber, complex carbohydrates supports steadier blood sugar and more consistent hormonal rhythms. 

Learn More on How Diet and Nutrition Can Play a Part in Your Fertility Journey 

Understanding how diet and nutrition can help boost fertility in men and women is not just about learning new habits—it’s about finding grounded, compassionate ways to support your body during a deeply meaningful chapter of your life. Your identity, your hopes, your emotional landscape, and your timeline all matter here. 

At FSAC, you are surrounded by a team that listens closely, honors your lived experience, and adapts each recommendation to your unique fertility journey. Our board-certified physicians and experienced embryology teams use precise diagnostic tools and carefully controlled laboratory environments to support you with both expertise and heart. 

Schedule a consultation to start your journey to parenthood today.   

*Source: ASRM