We’ve all heard about the “biological clock,” especially as we get older, right? But here’s the thing — fertility isn’t just about age. In fact, it’s way more complex than that. There are a lot of factors at play: things like ovulation issues (think PCOS), tubal issues (like endometriosis), uterine factors (fibroids), and even thyroid conditions. And that’s just scratching the surface!
But here’s the thing — lifestyle factors don’t always get the attention they deserve! Sure, we can’t change our age or genetics (if only!), and sometimes health conditions need medical support. But here’s the good news: things like diet, supplements, caffeine, stress, exercise, and sleep? Those are all in your hands. And the best part? Just three months (or more!) of small, healthy shifts can have a bigger impact on fertility than you might think.
Nutrition & Fertility: How What You Eat Matters
You might be thinking, “How is my nutrition going to affect my fertility?” Well, the truth is, what we eat can have a huge impact on different parts of the fertility journey. From egg quality and ovarian reserve to hormone balance, ovulation, implantation, and even supporting a healthy pregnancy — diet plays a role in all of it. And it doesn’t stop there — nutrition can also positively influence women with unexplained fertility, and it’s a big player when it comes to assisted conception outcomes, like IVF. But here’s the thing: it’s not just about your nutrition. There’s two of you involved in this journey, and your partner’s diet matters just as much. A healthy lifestyle can seriously boost sperm quality too.
The Mediterranean Diet
Now, let’s get into the Mediterranean diet. This way of eating isn’t just good for your health — it’s actually been shown to help with infertility. And if you’re thinking about IVF or are already on that journey, the Mediterranean diet can seriously improve your chances of success. It’s all about balance: moderate carbs, loads of fruits and veggies, legumes, nuts, oily fish, and, of course, olive oil.
In short, it’s loaded with the good stuff: fibre, omega-3s, plant-based protein, and essential vitamins and minerals. But here’s the thing: it’s not just about what’s in it, it’s also about what’s missing. The Mediterranean diet is packed with antioxidants, thanks to all those fruits, vegetables, and whole grains. These antioxidants help protect your eggs and sperm from DNA damage and oxidative stress — things that can really affect fertility.
While on the other hand, diets that are low in fruits, veggies, and dairy but high in saturated fats? Not so great for fertility. In fact, these kinds of diets have been linked to an increased risk of pregnancy complications. So, if you’re trying to conceive (or just thinking about it), the Mediterranean diet could help you give your body the best chance to thrive.
Let’s take a closer look at the three macronutrients — the cornerstones of any diet — and how they play a role in supporting fertility.
Carbs: The Good, The Bad, and The Fertility Boosters
When it comes to carbs, not all of them are created equal. The Mediterranean diet focuses on whole, unrprocessed carbs like beans, whole grains, and veggies — foods that are rich in fibre and slow to digest. But how does this affect your fertility?
For one, low-GI (glycemic index) carbs are key. These carbs help stabilise your blood sugar, which is super important for insulin sensitivity — and yes, you guessed it, fertility too. Studies show that low-GI carbs can actually improve fertility outcomes. On the flip side, high-GI foods (think white bread and sugary snacks) can mess with your hormones and contribute to issues like ovulation problems or PCO
So, swapping refined grains for whole grains could be a simple yet effective way to boost your fertility.
Why Protein Matters for Your Fertility Journey
When it comes to protein, The Mediterranean diet recommends keeping red and processed meats to a minimum, focusing instead on leaner cuts of meat, fish (ideally two servings of oily fish a week), and a variety of plant-based proteins. And don’t forget to aim for 2-3 servings of dairy each day!
Protein plays an important role in fertility — it supports healthy ovulation and may even improve IVF outcomes. Plus, remember that glycemic index we talked about? Adding protein to your meals helps balance out your blood sugar, which can make a big difference to your overall health and fertility. Following this protein-rich approach may also be beneficial in managing PCOS, where a higher protein, lower carb diet has been shown to help improve symptoms.
Good Fats, Great Fertility
Fats are a big deal when it comes to fertility because, well, our hormones are made of fats! They also help your body absorb fat-soluble vitamins like A, D, E, and K — basically, they help you get the most out of your nutrients. But not all fats are created equal. The Mediterranean diet is all about healthy fats, specifically monounsaturated and polyunsaturated fats.
So, what does this look like in real life? Monounsaturated fats are found in things like avocados, olive oil, and nuts like cashews and almonds. Polyunsaturated fats are found in oily fish (like mackerel, salmon, and tuna), plus walnuts, flaxseeds, and sunflower seeds.
Monounsaturated fats are especially great because they have anti-inflammatory properties and are packed with other nutrients like Vitamin E. Meanwhile, the omega-3 fatty acids in polyunsaturated fats are vital for fertility — they help support ovarian reserve, egg quality, and even improve IVF outcomes.
In fertility, these good fats totally outweigh the bad ones. Saturated fats are pro-inflammatory and can negatively impact egg quality and implantation. And trans fats (found in things like processed snacks and baked goods) should be avoided, as they’re linked to increased inflammation, insulin resistance, and can mess with ovulation and fertilisation.
Incorporating a fertility-friendly diet into your daily life can be a game changer, whether you're on a fertility journey or simply wanting to make healthier choices for future fertility. By focusing on whole, nutrient-dense foods — like those found in the Mediterranean diet — you can support your hormonal health, improve ovulation, and increase your chances of conception. These small changes not only nurture your body but can also empower you to take control of your reproductive health, giving you the best foundation for the future.