The effect of Diet on fertility
Diet is one of the most influential factors affecting human health, particularly reproductive health. The foods we eat play a critical role in hormonal balance, egg and sperm quality, fertility, pregnancy outcomes, and the long-term health of both mother and child. Proper nutrition is not only important during pregnancy itself, but also before conception and after birth, making diet a lifelong component of reproductive well-being.
For women and men who are planning to conceive, diet can directly affect fertility and the chances of a healthy pregnancy. During pregnancy, nutritional needs increase to support fetal growth and maternal health. After birth, diet continues to be important for recovery, breastfeeding, and the child’s development. At every stage, a balanced, diverse, and nutrient-rich diet is essential.
The Role of Diet in Fertility
Before pregnancy, nutrition influences:
- Hormone production and regulation
- Ovulation and menstrual regularity in women
- Sperm count, motility, and DNA integrity in men
- Body weight and metabolic health
Deficiencies or imbalances in key nutrients can reduce fertility, increase the time it takes to conceive, and raise the risk of complications once pregnancy occurs. For this reason, dietary preparation should ideally begin several months before trying to conceive.
Increased Nutritional Needs During Pregnancy
Pregnancy places higher demands on the body. As the fetus grows, the mother’s body must supply energy, protein, vitamins, and minerals to support:
- Placental development
- Fetal organ formation
- Brain and nervous system growth
- Expansion of maternal blood volume
Meeting these increased needs does not mean “eating for two” in terms of quantity, but rather eating smarter with an emphasis on nutrient-dense foods.
Calories: Quality Over Quantity
During pregnancy, especially in the second and third trimesters, most women require approximately 300 additional calories per day. These extra calories should come from nutritious foods rather than sugary or highly processed products.
Healthy calorie sources include:
- Whole grains
- Fruits and vegetables
- Lean proteins
- Healthy fats
Excessive calorie intake without nutritional value can lead to excessive weight gain, increasing the risk of gestational diabetes, high blood pressure, and delivery complications.
Protein: Building Blocks for Growth
Protein is essential for the growth and development of fetal tissues, including the brain, muscles, and organs. It also supports maternal tissues such as the uterus and breasts.
Pregnant women are generally advised to consume at least three servings of protein per day, though individual needs may vary.
Good sources of protein include:
- Lean meats and poultry
- Fish (low in mercury)
- Eggs
- Dairy products
- Legumes and beans
- Nuts and seeds
Adequate protein intake supports healthy fetal growth and reduces the risk of low birth weight.
Calcium: Strong Bones and Teeth
Calcium plays a critical role in building the bones and teeth of the fetus. It is also essential for proper muscle function, nerve signaling, and heart rhythm in the mother.
The recommended daily intake during pregnancy is approximately 1200 mg of calcium.
Calcium-rich foods include:
- Milk, yogurt, and cheese
- Fortified plant-based milk
- Leafy green vegetables
- Almonds and sesame seeds
If dietary intake is insufficient, the body may draw calcium from the mother’s bones, potentially affecting her long-term bone health.
Iron: Preventing Anemia and Supporting Oxygen Transport
Iron is vital for producing hemoglobin, the protein in red blood cells that carries oxygen. During pregnancy, blood volume increases significantly, raising iron requirements.
The recommended daily intake is 27 mg of iron.
Iron-rich foods include:
- Red meat and poultry
- Fish
- Lentils and beans
- Spinach and leafy greens
- Iron-fortified cereals
Iron deficiency during pregnancy can lead to anemia, fatigue, increased risk of preterm birth, and low birth weight. Consuming iron with vitamin C-rich foods can improve absorption.
Folic Acid: Protecting Fetal Development
Folic acid is one of the most critical nutrients before and during pregnancy. It helps prevent neural tube defects, which affect the brain and spinal cord and occur very early in pregnancy—often before a woman knows she is pregnant.
The recommended daily intake is 600 to 800 micrograms of folic acid.
Sources of folic acid include:
- Leafy green vegetables
- Citrus fruits
- Legumes
- Fortified grains and cereals
Because dietary intake alone may not always be sufficient, supplementation is often recommended before conception and during early pregnancy.
Other Essential Components of a Healthy Pregnancy Diet
Fruits and Vegetables
These provide essential vitamins, minerals, antioxidants, and fiber. A variety of colors ensures a wide range of nutrients that support immune function and fetal development.
Whole Grains
Whole grains supply complex carbohydrates, fiber, and B vitamins, helping maintain stable blood sugar levels and digestive health.
Dairy Products
Dairy provides calcium, protein, and vitamin D, all essential for bone health and fetal growth.
Healthy Fats
Healthy fats, particularly omega-3 fatty acids, support fetal brain and eye development. Sources include fatty fish, walnuts, flaxseeds, and olive oil.
Foods and Substances to Limit or Avoid
Caffeine
High caffeine intake has been associated with increased risk of miscarriage and low birth weight. It is generally recommended to limit caffeine consumption during pregnancy.
Alcohol
Alcohol should be completely avoided during pregnancy, as it can cause fetal alcohol spectrum disorders, affecting physical and cognitive development.
Raw or Undercooked Foods
To reduce the risk of foodborne infections, pregnant women should avoid:
- Raw or undercooked meat, eggs, and seafood
- Unpasteurized dairy products
- Unwashed fruits and vegetables
Foodborne illnesses can be particularly dangerous during pregnancy.
Nutrition After Pregnancy
After birth, nutrition remains important for:
- Postpartum recovery
- Breastfeeding
- Replenishing nutrient stores
- Supporting infant growth
A balanced diet continues to benefit both mother and child during this stage.
Final Thoughts
Diet is a foundational pillar of reproductive health. From preconception to pregnancy and beyond, adequate and balanced nutrition supports fertility, reduces pregnancy risks, and promotes healthy fetal development. Focusing on nutrient-dense foods, meeting increased nutritional needs, and avoiding harmful substances are among the most effective ways to protect maternal and child health.
By prioritizing a healthy diet at every stage of the reproductive journey, individuals can support not only successful pregnancies but also long-term well-being for themselves and future generations.
