What Should You Eat If You’re Trying to Conceive?

Nutrition is a key factor in preparing for pregnancy. It’s important to eat a varied and balanced diet, rich in vitamins and covering all five food groups.

Avoid high-fat foods, caffeine, alcohol, and foods contaminated with chemicals. This will help keep your body healthy and ready for pregnancy as planned. Choosing nutritious foods strengthens your body and enhances your reproductive system.

So, if you’re wondering what to eat when trying to conceive, today a specialist from BeyondIVF will share some helpful advice.

For those trying to have a baby or facing infertility, choosing the right foods plays an important role in nourishing and strengthening the reproductive system to prepare for pregnancy. If you’re wondering what to eat when struggling with infertility, here’s what you should know:

• Eat nuts and whole grains: These provide good protein and iron, which help strengthen the uterus and support the production of healthy eggs.
• Eat leafy green vegetables: These are rich in folate and vitamin B, which help stimulate ovulation and increase the chances of conception.
• Reduce sugar and refined carbohydrates: This helps control blood sugar levels and lowers the risk of diabetes.
• Drink milk and yogurt: These provide enough calcium and help prevent osteoporosis.

• • Oysters
    Rich in zinc, oysters help stimulate the production of high-quality eggs. If you’re wondering what to eat when struggling with infertility, don’t overlook oysters.
  • Salmon
    Salmon is a great source of protein and packed with omega-3 fatty acids, which are essential components for reproductive hormones and also support a healthy digestive system.
  • Pumpkin Seeds
    High in iron—especially plant-based iron which is absorbed better than animal iron—pumpkin seeds help strengthen the uterus.
  • Spinach
    Spinach is rich in folate, which is crucial for pregnancy as it helps prevent birth defects and stimulates fertility. Regular intake also provides fiber that helps prevent digestive problems.
  • Asparagus
    Contains niacin (vitamin B3), which helps reduce cholesterol levels and improve blood circulation.
  • Beans and Legumes
    Beans such as soybeans, red beans, lima beans, and green beans are excellent plant-based protein sources. Research shows women who consume more plant protein have a higher chance of conceiving than those who consume mainly animal protein. For those planning pregnancy, replacing meat with beans is recommended.
  • Berries
    Berries are rich in antioxidants that protect cells from damage and enhance fertility.
  • Avocado
    High in healthy fats, avocado supports overall body health and prepares the body for pregnancy.
  • Eggs
    Eggs are packed with protein, vitamins A, B1, B2, D, calcium, and iron—all essential nutrients. Regular egg consumption, especially duck eggs (one per day), helps strengthen eggs and prepare the body for pregnancy.
  • Black Sesame Seeds
    Taking 3-4 teaspoons daily helps relax the body, improve brain function, and promote restful sleep, which balances hormones and strengthens the uterus and eggs. Regular intake during pregnancy benefits the fetus as well.
  • Tomatoes
    Rich in lycopene, tomatoes act as antioxidants, improve skin health, and balance the body to support healthy ovaries and better chances of pregnancy.
  • Soy Milk
    Drinking soy milk daily can increase the chance of conception because it contains high-quality protein that supports tissue repair and skin health. It’s also beneficial during pregnancy to supplement protein for the baby and reduce the risk of cow’s milk allergy.
  • Bananas
    A good source of potassium and vitamin B6, which are essential for nerve and muscle function.
  • Fresh Milk
    A great source of calcium, especially beneficial for women who have difficulty ovulating or who are underweight.

In addition to knowing what foods are good for fertility, it’s important to understand which foods and drinks should be avoided to improve your chances of pregnancy.

• Limit intake of tea, coffee, and soda. Instead, choose to drink plenty of clean water to stay well-hydrated.
• Avoid fast food. These foods are typically very high in sodium and lack essential nutrients. Eating fast food regularly can lead to nutritional deficiencies. For those planning to conceive, it’s best to avoid fast food and instead eat freshly prepared meals at home with a variety of ingredients covering all five food groups.
• Avoid alcohol and quit smoking. Both alcohol and tobacco have many harmful effects on overall health and fertility.
• Avoid high-fat and trans fats found in margarine, fried foods, snacks, baked goods, and crispy treats. Instead, choose healthier oils and fats such as olive oil or rice bran oil. Diets high in unhealthy fats can lead to obesity, hormonal imbalances (especially estrogen), and irregular ovulation, all of which reduce the chances of conception.

Besides a healthy diet, knowing what to eat when trying to conceive also means understanding the importance of vitamins. The following vitamins are crucial to take from pre-pregnancy and throughout pregnancy:

1. Folic Acid
   One of the most important vitamins for anyone planning to conceive. It is highly recommended to take about 400 micrograms daily for 1–3 months before pregnancy to help prevent anemia and birth defects.
2. Iron
   Helps prevent anemia and keeps the body strong and ready for pregnancy.
3. Vitamin B3 (Niacin)
   Improves blood circulation throughout the body.
4. Vitamin B6
   Helps reduce morning sickness symptoms in pregnant women.
5. Vitamin B12
   Supports the production of neurotransmitters in the brain and promotes sexual health and well-being.
6. Calcium
   Important not only for strong bones but also crucial in the third trimester when the baby’s bones grow rapidly. Adequate calcium intake during late pregnancy is essential.
7. Iodine
   Needed for thyroid gland development. Since the fetus cannot produce thyroid hormones on its own, the mother’s thyroid must work harder to supply both herself and the baby. Supplementing iodine is important to support this.
8. Vitamin C
   Helps reduce bleeding gums and prevents colds.
9. Zinc
   Supports the reproductive system and improves the quality of eggs produced by the ovaries.
10. Omega-3 Fatty Acids
    Play a key role in vision, brain function, and central nervous system development (important for learning and growth).

For couples experiencing fertility challenges and wondering what supplements to take, consider prenatal vitamins or fertility supplements containing these key nutrients.

If you have tried improving your diet, taking vitamins, and supplements but still can’t conceive, there are other treatment options to consider:

1. IUI (Intrauterine Insemination)
   This method is similar to natural intercourse, but the doctor gives medication to stimulate the growth of more and larger eggs. The sperm is specially prepared and selected for its strength, then injected directly into the woman’s uterus to increase the chance of sperm reaching the egg.
   Success rate: Approximately 10–15%.
2. IVF / ICSI (In Vitro Fertilization / Intracytoplasmic Sperm Injection)
   This technique has evolved from older methods like GIFT but offers higher success rates without the need for surgery. The woman receives hormone injections for about 10–12 days to stimulate egg production. Eggs are then retrieved and fertilized with sperm in the laboratory. The resulting embryos are cultured and then transferred back into the uterus to grow.
   Success rate: Approximately 70–80%.
3. Egg Freezing (Oocyte Cryopreservation)
   Egg freezing involves extracting and freezing a woman’s eggs at a younger age to prevent aging-related deterioration. As women get older, egg quality declines, making conception more difficult and increasing the risk of unhealthy pregnancies.
   In many developing countries, couples face fertility challenges partly because women tend to marry and have children later. Freezing eggs while still young is a growing trend to preserve fertility.

Besides focusing on what to eat when trying to conceive and taking vitamins, exercising is also an important part of preparing for pregnancy. You should take care of your physical health by staying strong, getting enough rest, and maintaining a clear and positive mindset. Avoiding excessive stress or worry is crucial, as high stress levels can also contribute to infertility.