Trying to conceive can be a challenging process, especially if you have been trying for a while with no success. Many factors can affect fertility, including age, genetics, lifestyle, and health conditions.

While some factors are beyond your control, others are partly or entirely under your control, such as your diet. Eating a balanced, nutrient-rich diet can help you optimize your fertility and improve your chances of conceiving and carrying a healthy pregnancy. Here are some tips on boosting your fertility with food.

1. Eat More Complex Carbs

Complex carbs, such as whole grains, legumes, fruits, and vegetables, are an excellent source of fiber, vitamins, minerals, and antioxidants. They can also regulate your blood sugar levels and insulin sensitivity, which can be important for fertility.

High insulin levels can interfere with ovulation and increase the risk of conditions such as polycystic ovary syndrome (PCOS), which can cause infertility. By contrast, a diet rich in complex carbs has been associated with better fertility outcomes, such as higher pregnancy rates and lower miscarriage rates.

Some examples of complex carbs you can add to your diet include oats, brown rice, quinoa, lentils, beans, berries, leafy greens, and sweet potatoes.

2. Choose Healthy Fats

Fats have a bad reputation, but not all fats are created equal. In fact, some fats are essential for hormone production, brain function, and cell growth.

Healthy fats, such as omega-3 fatty acids, monounsaturated fatty acids (MUFAs), and polyunsaturated fatty acids (PUFAs), can improve fertility by reducing inflammation, improving blood flow, and supporting healthy ovulation. Omega-3s are particularly important for male fertility, as they can improve sperm quality and motility.

You can find healthy fats in foods such as fish (salmon, mackerel, sardines), nuts and seeds (walnuts, almonds, chia, flax), avocado, olive oil, and coconut oil.

3. Skip Trans Fats and Saturated Fats

While healthy fats are beneficial for fertility, trans fats and saturated fats can have the opposite effect.

Trans fats, also known as partially hydrogenated oils, are artificial fats that can raise your cholesterol levels, increase insulin resistance, and damage your cells. Saturated fats, such as those found in red meat, dairy products, and tropical oils, can also raise your cholesterol levels, clog your arteries, and increase your risk of heart disease and inflammation.

Avoiding or limiting these types of fats can help you optimize your fertility and protect your overall health.

4. Get Enough Protein

Protein is essential for building and repairing tissues, including reproductive tissues. It can also help balance your hormones and regulate your menstrual cycle. However, not all protein sources are equal when it comes to fertility.

Some studies suggest that animal protein, particularly from red meat and processed meat, can lower fertility and increase the risk of ovulatory infertility. By contrast, plant-based protein, such as beans, lentils, chickpeas, tofu, and tempeh, can improve fertility by providing essential nutrients and antioxidants without the harmful effects of animal protein.

Vegetarian and vegan diets have been associated with better fertility outcomes, such as higher ovulation rates and lower risk of miscarriage.

5. Limit Caffeine and Alcohol

Caffeine and alcohol are two common beverages that can affect fertility and pregnancy. Caffeine is a stimulant that can interfere with ovulation, reduce fertility, and increase the risk of miscarriage and low birth weight.

While moderate caffeine intake (less than 200 milligrams per day, or about one 12-ounce cup of coffee) has not been linked to major fertility problems, it’s best to limit or avoid caffeine if you’re trying to get pregnant or have experienced fertility issues. Alcohol, on the other hand, can disrupt your menstrual cycle, impair ovulation, and harm fetal development if you conceive.

Even moderate alcohol consumption (up to one drink per day) can lower fertility and increase the risk of miscarriage and birth defects. It’s recommended to avoid alcohol entirely if you’re trying to conceive.

6. Stay Hydrated

Drinking enough water and other fluids can help you stay hydrated, flush out toxins, and support your reproductive system. Dehydration can cause hormonal imbalances, reduce cervical mucus, and lower sperm count and motility.

Aim to drink at least eight glasses of water per day, or more if you’re active or live in a hot climate. You can also drink other fluids, such as herbal tea, coconut water, or vegetable juice, to add variety and nutrients to your diet.

7. Supplement with Vitamins and Minerals

While a balanced diet can provide most of the nutrients you need, some nutrients are essential for fertility and may be difficult to obtain from food alone.

For example, folic acid, or folate, is crucial for preventing birth defects, such as spina bifida, and is recommended for women who are trying to conceive or are pregnant. Other nutrients that can improve fertility include iron, zinc, selenium, vitamin B12, vitamin D, and vitamin E. You can get these nutrients from a fertility supplement or a multivitamin that is specifically formulated for fertility.

Make sure to consult with your healthcare provider before taking any supplements, as some of them may interact with medications or have side effects.

8. Avoid Processed and Junk Foods

Processed and junk foods are often high in sugar, salt, artificial additives, and unhealthy fats, and low in nutrients. They can cause inflammation, insulin resistance, weight gain, and hormonal imbalances, all of which can affect fertility.

Eating a diet that is mostly based on whole, unprocessed foods can improve your fertility and your overall health. Try to cook your meals at home, choose fresh or frozen produce over canned or packaged ones, and read labels and ingredients lists carefully.

9. Listen to Your Body

While general guidelines on fertility and nutrition can be helpful, every person’s body is unique and may have different needs and preferences.

It’s important to listen to your body and pay attention to how certain foods or habits affect your fertility. You may find that some foods that are considered healthy by others may not work for you, or that some habits, such as yoga or acupuncture, may enhance your fertility and well-being.

Trust your intuition and seek support from a healthcare provider or a fertility specialist if you need guidance or personalized care.

10. Create a Healthier Lifestyle

While food is an important aspect of fertility, it’s only one part of a holistic approach to health and well-being. Other lifestyle factors that can impact fertility include stress, sleep, exercise, environmental toxins, and social support.

By creating a healthier lifestyle that addresses these factors, you can enhance your fertility and your quality of life. Some tips for a healthier lifestyle include:.

Reducing stress through meditation, yoga, or therapy
Getting enough sleep and restful sleep
Exercising regularly and moderately
Avoiding or limiting exposure to toxins such as pesticides, chemicals, and pollutants
Building social connections and seeking support from family, friends, or professionals

By following these tips and being patient and persistent, you can boost your fertility with food and increase your chances of a healthy pregnancy and baby.