6 Foods That Can Boost Fertility: Nutrition, Hydration & Supplements Before IUI or IVF

When preparing for pregnancy, what you eat can support your overall health and reproductive wellness. Whether you’re trying to conceive naturally, preparing for intrauterine insemination (IUI), undergoing in vitro fertilization (IVF), or planning to use donor sperm, good nutrition is an important part of preconception care.

Certain foods provide nutrients involved in hormone production, cellular function, egg development, and sperm production. However, no single food or supplement can guarantee conception or overcome an underlying fertility condition.

Research suggests that overall dietary patterns matter more than individual foods. Diets emphasizing vegetables, fruits, whole grains, legumes, and unsaturated fats have been associated with some favorable reproductive health outcomes. However, evidence that particular diets improve pregnancy or live birth rates remains limited.

In this guide, we’ll explore six food groups that support reproductive health, the importance of hydration, which supplements deserve attention, and how to prepare nutritionally for fertility treatment using donor sperm.

How Does Diet Affect Fertility?

Fertility involves multiple biological processes, including egg development, ovulation, sperm production, fertilization, and embryo implantation.

These processes depend on adequate energy intake and nutrients such as folate, iron, zinc, vitamin B12, and essential fatty acids.

Nutrition can also influence metabolic health, which may be particularly relevant for individuals with insulin resistance or polycystic ovary syndrome (PCOS).

However, dietary changes cannot address every cause of infertility. Age, reproductive anatomy, genetics, underlying medical conditions, and sperm quality can all influence the likelihood of conception.

The American Society for Reproductive Medicine (ASRM) notes that evidence remains insufficient to conclude that any particular diet reliably improves natural fertility. However, healthy dietary habits support overall wellness.

6 Foods That Can Support Reproductive Health

1. Leafy Greens: Folate and Essential Nutrients

Spinach, kale, Swiss chard, and collard greens are excellent sources of nutrients that support general and reproductive health.

Leafy greens contain folate, a B vitamin necessary for DNA synthesis and cell division.

Folate is especially important before and during early pregnancy because adequate folic acid intake helps reduce the risk of neural tube defects.

Leafy greens also provide varying amounts of iron, vitamin C, vitamin K, and other micronutrients.

Ways to include leafy greens in your diet:

• Add spinach to scrambled eggs or omelets.
• Blend kale or spinach into smoothies.
• Incorporate leafy greens into soups and grain bowls.
• Serve sautéed greens alongside fish, poultry, or beans.

Although folate-rich foods are beneficial, people who may become pregnant should also follow recommendations for folic acid intake from fortified foods or supplements.

2. Berries: Antioxidants and Vitamin C

Strawberries, blueberries, blackberries, and raspberries provide vitamin C, fiber, and plant compounds called polyphenols.

These compounds support a balanced diet and help maintain normal cellular function.

Antioxidants matter in reproductive medicine because oxidative stress can affect reproductive cells, including sperm and eggs.

However, consuming antioxidant-rich foods has not been proven to improve egg quality or increase pregnancy rates directly.

Berries are nevertheless a nutritious addition to meals and snacks.

Try adding them to plain yogurt, oatmeal, smoothies, or salads.

3. Nuts and Seeds: Healthy Fats, Zinc, and Protein

Walnuts, almonds, chia seeds, flaxseeds, and pumpkin seeds provide unsaturated fats, fiber, protein, and minerals.

Some nuts and seeds contain zinc, a nutrient involved in normal reproductive function and sperm production.

Walnuts and flaxseeds also provide alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

While some studies have examined links between dietary fats and sperm parameters, more research is needed to determine whether eating specific nuts or seeds improves fertility outcomes.

You can add a small serving of nuts or seeds to oatmeal, salads, yogurt, or homemade snacks.

4. Whole Grains: Fiber and Metabolic Health

Whole grains such as oats, quinoa, brown rice, and whole wheat contain complex carbohydrates, fiber, and important micronutrients.

Fiber-rich foods can support healthy digestion and help regulate blood sugar.

Metabolic health is relevant to fertility because insulin resistance and certain endocrine disorders can interfere with normal ovulation.

For individuals with PCOS or other metabolic conditions, dietary adjustments may be part of a broader treatment plan.

However, whole grains should not be considered a standalone treatment for infertility.

When practical, choose minimally processed whole grains and pair them with protein, vegetables, and healthy fats for balanced meals.

5. Lean Proteins and Legumes: Building Blocks for Reproductive Health

Protein provides the amino acids needed for tissue maintenance, enzyme activity, and many physiological processes.

Healthy protein sources include:

• Fish and poultry
• Eggs
• Beans and lentils
• Tofu and other soy foods
• Yogurt and other dairy products

Legumes are particularly useful because they provide protein, fiber, folate, and iron.

Fish can also contribute nutrients such as vitamin B12 and omega-3 fatty acids.

When preparing for pregnancy, choose low-mercury fish and follow current pregnancy-related seafood recommendations.

Some observational studies have linked dietary protein sources to fertility outcomes, but these findings do not show that switching protein sources will necessarily improve conception rates.

6. Healthy Fats: Omega-3 Fatty Acids and Unsaturated Fats

Healthy fats are essential components of a balanced diet.

Avocados, olive oil, nuts, seeds, and fatty fish provide different types of unsaturated fats.

Salmon, sardines, and trout provide long-chain omega-3 fatty acids EPA and DHA.

Omega-3 fatty acids support normal cellular function and are important during pregnancy, particularly for fetal development.

Researchers have also examined their potential relationship with sperm health and reproductive outcomes, but evidence of a direct fertility benefit remains inconsistent.

Rather than focusing on a single fat source, aim for a varied diet emphasizing unsaturated fats while limiting trans fats.

Important Vitamins and Minerals When Trying to Conceive

Several nutrients deserve special attention during preconception planning.

The Centers for Disease Control and Prevention recommends that people who can become pregnant take 400 micrograms of folic acid daily to help prevent neural tube defects. Some individuals need different doses based on their medical history, so discuss supplementation with a healthcare professional.

Does Hydration Affect Fertility?

Water supports circulation, temperature regulation, digestion, and normal cellular function.

Adequate hydration supports general health during preconception planning and fertility treatment.

However, claims that drinking extra water directly improves egg quality, increases sperm count, or raises pregnancy rates lack strong clinical evidence.

Hydration and Cervical Mucus

Cervical mucus changes throughout the menstrual cycle in response to reproductive hormones.

Around ovulation, it often becomes clearer and slipperier, helping sperm move through the reproductive tract.

While adequate hydration supports overall health, cervical mucus changes are primarily regulated by hormones.

Drinking excessive amounts of water does not prove to increase fertile cervical mucus.

Hydration and Sperm Health

Semen contains fluid produced by reproductive glands, and adequate hydration supports normal bodily function.

However, insufficient evidence shows that increasing water intake beyond normal hydration needs improves sperm concentration, motility, or morphology.

Practical Hydration Tips

Hydration needs vary based on activity, climate, health conditions, and individual circumstances.

Helpful habits include drinking water regularly, listening to your thirst, and eating water-rich foods such as cucumbers, oranges, tomatoes, and watermelon.

During fertility treatment, follow your clinic’s hydration instructions, particularly around egg retrieval or procedures involving sedation.

Can Processed Foods Affect Fertility?

Research has investigated associations between dietary patterns and reproductive outcomes.

Diets high in refined carbohydrates, sugar-sweetened beverages, and certain highly processed foods may contribute to poor metabolic health when consumed frequently as part of an imbalanced diet.

Some observational studies have associated these dietary patterns with less favorable fertility outcomes.

However, not all processed foods are nutritionally equivalent. Frozen vegetables, fortified grains, canned beans, and pasteurized dairy products can be convenient and nutritious.

Prioritize overall dietary quality rather than eliminating every processed food.

A practical approach includes eating a variety of vegetables, fruits, whole grains, protein sources, and healthy fats while limiting excess added sugar and trans fats.

Fertility Supplements: Which May Help and Which Require Caution?

Supplements are frequently marketed as solutions for improving egg quality, increasing sperm count, or boosting fertility.

However, the evidence supporting many fertility supplements is limited.

Some supplements can help correct nutritional deficiencies or support a healthy pregnancy, while others may carry risks or interact with medications.

The FDA regulates dietary supplements differently from prescription medications. Most supplements do not require FDA approval for safety and effectiveness before they can be marketed.

Prenatal Vitamins and Folic Acid

Prenatal vitamins are commonly recommended before conception and during pregnancy.

They can help provide nutrients such as folic acid, iron, and iodine, depending on the formulation.

Folic acid has an established role in reducing the risk of neural tube defects.

Anyone preparing for pregnancy should discuss an appropriate prenatal supplement with their healthcare provider.

Vitamin D

Vitamin D supports bone health and normal physiological function.

Although researchers have studied low vitamin D levels in relation to reproductive health, evidence that supplementation improves fertility outcomes in individuals without a deficiency is uncertain.

Testing or supplementation may be appropriate based on medical history, dietary intake, and a clinician's recommendations.

Omega-3 Supplements

Fish oil and algae-derived omega-3 supplements can provide EPA or DHA when dietary intake is insufficient.

These nutrients have recognized roles in general health and pregnancy, but supplementation has not been conclusively shown to improve conception rates.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant involved in cellular energy production.

Some studies have examined its potential effects on ovarian response and sperm parameters.

However, the evidence is not strong enough to recommend CoQ10 universally for people trying to conceive or undergoing IVF.

Individuals considering CoQ10 should discuss potential benefits, limitations, and safety with their fertility specialist.

Supplements and Medications That May Affect Fertility

Certain medications and supplements can affect reproductive hormones, sperm production, ovulation, or pregnancy safety.

This does not mean you should automatically discontinue prescribed medications.

Testosterone and Anabolic Steroids

External testosterone, including testosterone replacement therapy, can suppress sperm production.

Anabolic-androgenic steroids can also significantly impair male fertility.

Individuals planning biological parenthood should discuss these effects with the prescribing clinician before starting or changing treatment.

Testosterone-Boosting Supplements

Some products marketed for testosterone enhancement may contain hormones, hormone-like ingredients, or undeclared substances.

These products may carry reproductive and other health risks.

High-Dose Vitamin A

Vitamin A supports normal health, but excessive intake of preformed vitamin A, including retinol, can harm pregnancy.

Avoid high-dose vitamin A supplements unless a healthcare professional specifically recommends them.

Beta-carotene from ordinary foods is not equivalent to taking excessive preformed vitamin A.

Herbal Fertility Supplements

Herbal products such as black cohosh and dong quai are sometimes marketed for reproductive or hormonal health.

However, safety data during conception and pregnancy are limited, and some products may have potentially harmful effects or interactions.

Consult a healthcare professional before using herbal fertility products.

Prescription Medications

Some medications, including certain antidepressants, antipsychotics, antiseizure medications, alpha blockers, and cancer treatments, can affect fertility or reproductive health in specific circumstances.

Thyroid disorders and inadequately controlled thyroid hormone levels can also affect ovulation and pregnancy outcomes.

Importantly, appropriate treatment of underlying medical conditions may improve reproductive health.

Never stop or change a prescribed medication without consulting the clinician managing your treatment.

Preparing Your Body for IUI With Donor Sperm

For individuals using donor sperm, nutrition is one component of preparing for intrauterine insemination.

IUI involves placing appropriately prepared sperm directly into the uterus around the time of ovulation.

Healthy dietary habits can support overall preconception health, but no specific foods guarantee successful insemination.

Before beginning treatment, consider discussing the following with your healthcare provider:

• Prenatal vitamins and folic acid
• Any known nutritional deficiencies
• Existing medical conditions and medications
• Ovulation tracking or fertility monitoring
• Alcohol, tobacco, and other substance exposure
• Recommended activity and lifestyle adjustments

Because donor sperm is purchased in individual vials, coordinating the correct vial preparation and delivery date with your clinic is also important.

Cryobank America offers donor sperm vial options for IUI and other fertility treatments.

Nutrition Before IVF or ICSI With Donor Sperm

IVF and ICSI involve fertilization in a laboratory, but nutritional preparation still supports overall health.

During IVF, fertility medications may be used to stimulate follicle development before egg retrieval.

ICSI is a laboratory procedure in which an embryologist injects a single sperm into a mature egg.

Neither procedure requires a specialized diet conclusively proven to improve pregnancy rates.

However, fertility specialists may recommend individualized nutritional guidance based on medical history, weight-related concerns, metabolic conditions, or dietary deficiencies.

During ovarian stimulation, egg retrieval, and embryo transfer, patients should follow their clinic’s instructions regarding food, fluids, medications, and supplements.

Does Diet Affect Donor Sperm Quality?

Laboratory testing and donor screening evaluate donor sperm quality, not the recipient’s diet.

Eating specific foods before insemination does not change the quality of frozen donor sperm contained in a vial.

However, nutrition still matters for the recipient’s overall health and pregnancy preparation.

When selecting donor sperm, consider donor screening, sperm preparation, vial type, and the fertility clinic’s requirements.

Learn more: Understanding Donor Sperm Vial Types

When Nutrition Alone Isn’t Enough: Exploring Donor Sperm

Nutrition can support reproductive wellness, but some fertility challenges cannot be addressed through dietary changes.

Individuals and couples may explore donor sperm because of male-factor infertility, certain inherited genetic conditions, or their personal family-building circumstances.

Donor sperm is also an option for single mothers by choice and LGBTQ+ families.

Cryobank America offers screened donor sperm and detailed donor profiles to help prospective parents evaluate their options.

For individuals preparing for IUI, IVF, or ICSI, choosing an appropriate sperm donor and vial type is an important part of treatment planning.

Search Available Sperm Donors at Cryobank America

Frequently Asked Questions About Diet and Fertility

What are the best foods to eat when trying to conceive?

A balanced diet containing leafy greens, fruits, nuts, seeds, whole grains, lean proteins, legumes, and healthy fats provides nutrients important for reproductive and general health. No individual food has been proven to guarantee conception.

Can certain foods improve egg quality?

Some nutrients support normal egg development and cellular function, but strong evidence that specific foods improve egg quality or pregnancy rates is lacking.

Does drinking more water improve fertility?

Adequate hydration supports normal physiological function, but drinking more water than your body needs has not been shown to improve fertility outcomes.

Should I take fertility supplements before IUI?

A prenatal vitamin containing folic acid is commonly recommended for people preparing for pregnancy. Discuss additional supplements with a healthcare provider based on your individual nutritional needs and medical history.

Can supplements improve IVF success rates?

Some supplements have been investigated for possible reproductive benefits, but results are mixed, and many lack strong evidence of improved live birth rates. Your fertility specialist can advise whether any supplement is appropriate.

Can I improve my chances of pregnancy with donor sperm through diet?

Healthy dietary habits support overall preconception health, but no specific diet guarantees success with donor sperm insemination. Outcomes depend on multiple factors, including age, reproductive health, treatment method, and sperm-related considerations.

How far in advance should I prepare for fertility treatment?

You can start preconception planning before your treatment cycle, including reviewing medications, taking recommended folic acid, addressing nutritional deficiencies, and discussing any medical concerns. Also coordinate donor sperm orders in advance with your fertility clinic.

Supporting Your Fertility Journey Through Nutrition and Informed Planning

A healthy diet supports reproductive wellness, but fertility depends on more than food choices.

Eating a variety of nutrient-rich foods, staying adequately hydrated, reviewing supplements, and addressing underlying health concerns can help establish a strong foundation for pregnancy preparation.

For individuals and couples using donor sperm, these steps can complement appropriate fertility evaluation and treatment planning.

Cryobank America provides screened donor sperm, detailed donor information, and vial options for procedures including IUI, IVF, and ICSI.

Whether you’re just beginning your fertility journey or preparing for an upcoming treatment cycle, understanding your nutritional needs and donor sperm options can help you make informed decisions.

Explore Cryobank America’s Sperm Donors

Medical disclaimer: This article is intended for general education and does not replace individualized advice from a healthcare professional. Consult your clinician before starting or discontinuing supplements or medications, particularly when preparing for pregnancy or undergoing fertility treatment.

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