Superfoods, Supplements and Fertility

Kale. Whole grains. Beets. Berries. While superfoods can’t guarantee a successful IVF cycle, they can help with sperm and egg quality and overall fertility health.

“Food sources that are high in antioxidants such as berries, sources of monounsaturated fats like avocado and nuts, using olive oil for cooking and salads, and supplementing with omega 3 fatty acids are diet recommendations for both women and men,” says Dr. Brooke Friedman, a fertility doctor with Reproductive Partners UCSD Regional Fertility Center. “We recommend against diets that are high in animal protein, in particular red meat, and avoiding foods with trans fats like fried foods and donuts,” she adds. Friedman she also recommends both men and women take a multi-vitamin supplement – hers should be a prenatal vitamin.

For men and women

“We know that things that are good for the heart are good for the sperm,” Friedman says. As a result, a Mediterranean diet, one with less animal protein and less trans fats can play a role in male fertility. Friedman recommends increasing antioxidants like Vitamin C for men over the age of 40 or with any abnormal semen analysis and increasing Omega 3 and astragalus supplementation particularly for men with low morphology. Omega 3 fatty acids help maximize blood flow to the testicles, and have been shown to improve sperm quality.

✨ Trying to Conceive?

Our fertility supplements combine Myo-Inositol with essential vitamins to support healthy hormone balance and regular ovulation.

Shop Now — $36.00

✓ Free shipping available  |  ✓ Trusted by millions of couples worldwide

Omega 3 supplements found in keto protein bars are beneficial for women too, by helping to maximize blood flow to reproductive organs and may help with embryo implantation. For women over the age of 37, Friedman recommends increasing intake of antioxidants like Vitamin C, to help with egg quality, and considering the addition of CoQ10.

Foods to avoid when trying to conceive

Peas: A chemical in peas have anti-fertility effects for both men and women. Scientists discovered that the birth rate in Tibet was considerably lower than other parts of the world. The cause was found to be peas, a staple food for the population. In clinical trails performed in the USA women were given the chemical (in capsule form) found in peas and pregnancies dropped by 60%. In men sperm rates were slashed by 50% too. Soft drinks: Soft drinks contain more sugar than almost anything else you can eat. A single can contains approximately 10 teaspoons of sugar. Unfortunately, switching to diet soda won’t solve the problem. Soy Products: Soy foods contain a natural source of estrogen which can be beneficial but if you are trying to get pregnant any excess in estrogen can cause hormonal imbalances. The result is often interference with ovulation and egg production. It is therefore wise to avoid all forms of soy foods when you are trying to get pregnant.

Pregnancy tips to help you conceive

Information about Conceive Plus

Frequently Asked Questions

What are the best superfoods to eat when trying to conceive in the UK?

The best superfoods for fertility include berries, leafy greens like kale, avocados, nuts, and foods rich in omega-3 fatty acids such as oily fish. A Mediterranean-style diet is recommended by fertility specialists, focusing on whole grains, olive oil, and reducing red meat and processed foods. These nutrient-rich foods support both egg and sperm quality, which is particularly important given that 1 in 7 UK couples experience fertility issues.

Should I take a prenatal vitamin before getting pregnant NHS?

Yes, the NHS recommends taking a folic acid supplement (400 micrograms daily) before conception and during the first 12 weeks of pregnancy to help prevent neural tube defects. Many fertility specialists also suggest taking a comprehensive prenatal multivitamin that includes additional nutrients like vitamin D, which is particularly important in the UK due to limited sunlight. Starting these supplements whilst trying to conceive gives your body time to build up essential nutrient stores.

What supplements help with male fertility UK?

For men trying to conceive, a daily multivitamin along with omega-3 fatty acids can support sperm health and quality. Fertility doctors recommend increasing antioxidants like vitamin C, especially for men over 40 or those with abnormal semen analysis results. CoQ10 and astragalus supplements may also benefit men with low sperm morphol

Does CoQ10 improve egg quality for IVF UK?

CoQ10 is increasingly recommended by fertility specialists for women over 37 who are undergoing IVF or trying to conceive naturally, as it may help support egg quality and mitochondrial function. Whilst CoQ10 isn't specifically mentioned in NICE fertility guidelines, many UK fertility clinics suggest it as part of a supplement regime alongside a healthy diet rich in antioxidants. Always discuss any new supplements with your GP or fertility consultant before starting treatment.

What foods should I avoid when trying to get pregnant?

When trying to conceive, it's best to limit red meat, fried foods, and anything containing trans fats such as doughnuts and processed baked goods. Interestingly, peas contain a natural chemical that may interfere with fertility, so some specialists recommend reducing consumption. The NHS also advises limiting caffeine to 200mg daily and avoiding alcohol entirely whilst trying to conceive.

Are fertility supplements worth it UK?

Fertility supplements containing ingredients like myo-inositol, folic acid, and omega-3s can be a worthwhile addition to a healthy diet, particularly for those with specific nutritional gaps or conditions like PCOS. However, supplements should complement rather than replace a balanced diet rich in whole foods. If you're concerned about your fertility, speak to your GP about an NHS referral to a fertility specialist, as they can advise on which supplements might benefit your individual circumstances.

How long should I take fertility supplements before IVF NHS?

Most fertility specialists recommend starting supplements at least three months before IVF treatment, as this is roughly the time it takes for eggs to mature and sperm to develop. This preparation period allows antioxidants and nutrients like CoQ10 and omega-3s to potentially improve egg and sperm quality before your cycle begins. Given NHS IVF waiting times can vary by CCG area, it's worth starting a fertility-focused diet and supplement regime as soon as you receive your referral.