Fertility Diet

There is significant evidence that a healthy diet can improve egg and sperm quality. Research has shown that diet can improve outcomes of IVF.

For couples considering a pregnancy or undergoing a fertility journey, it is important to adopt a varied and balanced diet and lifestyle for both partners, not just the person who will carry the child.


Try to replace saturated fat (animal products such as cream, confectionary foods such as biscuits, cakes and chips) with unsaturated fat including olive oil, avocados and nuts.

Vitamin D

The current guidelines for adults living in Ireland is to supplement with 10ug vitamin D per day from Halloween to St. Patrick’s Day. This is especially important for those who are trying to conceive. Dietary sources of vitamin D include oily fish, egg yolk and fortified foods such as Supermilk.


Try choosing plant-based sources of protein such as tofu, tempeh, beans, lentils, chickpeas, nuts and seeds.

Be a Healthy Weight

Weight loss for those who are living with obesity of 5-10% can increase fertility. If you are overweight or obese aim for a healthy weight loss of 1lbs per week.

Iron, zinc and folate also play an important role in fertility. Research shows that there are diet and lifestyle changes both partners can make to improve egg and sperm quality. Some examples include, be of a healthy weight, consume wholegrain carbohydrates, include some healthy fats (such as nuts, avocados, olive oil) plant protein and a variety of colourful fruit and vegetables.

It is also important that women are consuming sufficient iodine, zinc, folate, iron, antioxidants and supplementing with folic acid prior to conception.