Fertility-Boosting Foods and Natural Supplements for Infertility: A Patient Guide

In short: A healthy diet supports fertility because it helps to balance hormones, improve the quality of eggs and sperm and reduce oxidative stress. Helpful foods for women include leafy vegetables, avocado, berries, nuts, eggs and fish; for men, seafood, tomatoes, garlic, walnuts and citrus fruit. Drink 2–3 litres of water a day, cut down on fast food and sweets, and keep a healthy weight.

One of the most frequent questions we hear from patients at the clinic is: which foods can help improve fertility?

Pharmaceutical companies invest heavily in developing new fertility medications, and infertility clinics work hard to help couples using hormones and medical treatments. But research also shows that fertility is closely linked to lifestyle, diet, daily habits, and exposure to toxins. In many cases, simple, natural changes to your everyday routine can make a meaningful difference for couples hoping to conceive.

How do foods improve fertility?

• They support healthy hormone balance
• They may improve egg and sperm quality
• They help reduce oxidative stress in the body

What foods improve fertility in women?

Leafy green vegetables

Avocado

Berries:

Berries are rich in antioxidants and are a healthy choice. Red raspberry leaf tea is popular, but there is no scientific evidence that it helps the uterine lining or implantation, and it is best avoided after ovulation and in early pregnancy because it may affect uterine muscle.

Nuts

Eggs

Fish

What foods improve male fertility?

Seafood

Tomatoes

Garlic and onions

Walnuts

Honey

Citrus fruits

Leafy green vegetables

Are there any general lifestyle tips to support fertility?

• Drink 2 to 3 liters of water daily
• Reduce processed foods and soft drinks
• Reduce carbohydrates and sweets
• Avoid trans fats
• Maintain a healthy weight
• Exercise in moderation
• Avoid smoking, alcohol, and drugs

Example of a breakfast that boosts fertility in couples:

Two boiled eggs

Sliced ​​avocado

Whole-wheat bread

A glass of fresh orange juice

Oatmeal with milk and a spoonful of honey

Yogurt

Example of a fertility-boosting lunch for couples:

Grilled chicken/Grilled salmon/Tuna/Lean beef

Sweet potato/Whole wheat pasta

Steamed broccoli/Slice of whole wheat toast

Vegetable soup/Stewed vegetables

Example of a fertility-boosting dinner for couples:

Tuna/chicken salad

Lentil soup and a slice of whole meal toast

Avocado salad

A boiled egg and an orange

Are there any benefits to licorice?

It has an estrogen-like effect and may help regulate the menstrual cycle.

There is no scientific proof that it improves fertility, and large amounts should be avoided once pregnancy is possible, because heavy licorice intake during pregnancy has been linked to preterm birth and effects on the baby’s development.

Note: Licorice may increase blood pressure and lower potassium levels, so it should be avoided by people with high blood pressure, kidney disease, heart disease, or those who have had a stroke. Always check with your doctor before adding new supplements to your routine.

What is the role of complete nutritional supplements in boosting fertility?

Chlorella, spirulina and seaweed have no proven effect on fertility, and they may contain too much iodine or contaminants, so ask your doctor before taking them.

The one supplement that every woman trying to conceive should take is folic acid (400 micrograms daily, or a higher dose if your doctor advises), ideally starting at least three months before pregnancy, as it protects the baby from spinal cord defects. Your doctor may also check and correct your vitamin D level.

What about Omega-3?

Salmon, halibut, eel, and fish in general, as well as nuts and seeds, are major sources of important healthy oils that may support fertility.

Shilagit:

Shilajit is a substance found in the rocky areas of the Himalayas in India. It is traditionally regarded in India as one of the strongest natural remedies, and some believe it may be useful for men and women trying to conceive.

However, there are no reliable studies proving that it improves fertility, and some unregulated products have been found to contain heavy metals, so it should not be taken by women who may be pregnant, and men should use only tested products after checking with their doctor.

What is a fertility blend?

It typically contains chasteberry (an herb believed to help improve ovulation and regulate hormones), l-arginine (an amino acid thought to improve blood flow to the reproductive organs), green tea, and various vitamins and minerals.

Always check with your doctor before starting any fertility blend, as some of these herbs — especially chasteberry — should not be taken during pregnancy and breastfeeding.

If you and your partner are trying to conceive and would like personalized guidance on nutrition, lifestyle, and fertility treatment options, the team at Dr. Najeeb Layyous’s clinic is here to support you on your journey.

Dr Najeeb Layyous F.R.C.O.G

Consultant Obstetrician, Gynecologist and Infertility Specialist