5 Key Nutrients to Support Fertility

5 Key Nutrients to Support Fertility

Looking to support your fertility? Your diet might play a more crucial role than you think! Science has shown that certain nutrients can greatly influence fertility in both men and women. In this blog post, we'll delve into five important nutrients that have been backed by research to support your fertility journey. From the sunshine vitamin to the power of omega-3s, let's explore the world of fertility-boosting nutrients!


Before we look at individual nutrients, we want to touch on the diet that research suggests is the most beneficial for fertility. The Mediterranean diet. This diet renowned for its heart-healthy benefits, also holds promise for enhancing fertility. This nutrient-rich eating pattern emphasises whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil and nuts. Packed with antioxidants, vitamins, and minerals, the Mediterranean diet can help regulate hormones, improve blood flow, and support overall reproductive health. Additionally, its emphasis on omega-3 fatty acids from sources like fish contributes to optimal hormone balance. Studies have shown that adherence to the Mediterranean diet may increase the likelihood of successful conception and a healthy pregnancy. 


Vitamin D

Vitamin D, often referred to as the "sunshine vitamin," is a crucial nutrient for overall health and fertility. Research indicates that vitamin D deficiency can negatively impact reproductive health in both men and women. A study published in the Journal of Clinical Endocrinology and Metabolism found a strong correlation between low vitamin D levels and reduced fertility in women. Increasing your vitamin D intake through sunlight exposure, fortified foods, and supplements can potentially improve your chances of conception.


Methyl Folate

Folate, a member of the B-vitamin family, is well-known for its role in preventing birth defects. Methyl folate, the active form of folate, is particularly important for fertility and early pregnancy. A study published in the Journal of Clinical Endocrinology and Metabolism discovered that women with higher methyl folate intake had a reduced risk of ovulatory infertility. Leafy greens, beans, and fortified grains are excellent sources of this fertility-supporting nutrient.


Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in oily fish like salmon and flaxseeds, offer a multitude of health benefits, including fertility support. Research published in the Journal of Lipid Research suggests that omega-3s play a role in regulating hormone production and improving blood flow to the reproductive organs. Incorporating these healthy fats into your diet can potentially enhance fertility by promoting optimal hormone balance.



Zinc is a mineral that often flies under the radar, but its impact on fertility should not be underestimated. A study in the Journal of Reproductive Medicine highlighted the importance of zinc for both male and female reproductive systems. In men, zinc supports healthy sperm production, while in women, it aids in maintaining proper hormonal balance. Nuts, seeds, whole grains, and lean meats are great sources of this essential micronutrient.

Coenzyme Q10

Coenzyme Q10 AKA Ubiquinol, often referred to as CoQ10, is a powerful antioxidant that plays a vital role in energy production within cells. Research published in the Journal of Assisted Reproduction and Genetics suggests that CoQ10 supplementation can improve egg quality in women undergoing fertility treatments. As we age, our CoQ10 levels naturally decline, making supplementation or consumption of CoQ10-rich foods like fish, organ meats, and spinach beneficial for maintaining fertility.

Embarking on a fertility journey involves a holistic approach, and nutrition is a fundamental pillar. Incorporating these five nutrients – vitamin D, methyl folate, omega-3s, zinc, and CoQ10 – into your diet can potentially enhance your fertility and increase your chances of conceiving. Remember, every body is unique, so it's always a good idea to consult with a healthcare professional or a Nutritional Therapist before making significant dietary changes. By nourishing your body with these scientifically-backed nutrients, you're taking positive steps toward a brighter fertility future.