Nutrition for Fertility: How Food Can Support Your Journey to Parenthood

 

Trying to conceive can be a hopeful, emotional, and sometimes overwhelming experience — especially when it feels like you’re doing everything “right” but still have questions or uncertainty.

At Nourish and Grow, I support individuals and couples with practical, personalised nutrition guidance to help create the best possible foundation for conception and a healthy pregnancy — whether you're just starting to try, navigating unexplained infertility, or preparing for IVF.

🧬 Why Nutrition Matters for Fertility

Your nutritional status can play a key role in:

• Hormonal balance and ovulation

• Sperm and egg quality

• The implantation process

• Reducing inflammation and oxidative stress

• Supporting healthy weight and blood sugar balance

But this isn’t about perfection. It’s about nourishment, stability, and gently supporting your body to do what it was made to do.

📆 Start Before You’re Ready

Egg and sperm cells both take around 3 months to fully mature. That means the 90 days before conception are a powerful window to positively influence fertility outcomes through nutrition and lifestyle.

🥗 Key Nutrients That Support Fertility

Folate (not just folic acid!)

Supports DNA synthesis and early embryo development👉 Found in leafy greens, beans, lentils, and fortified foods

Iron

Helps maintain ovulation and supports early pregnancy👉 Found in red meat, spinach, lentils, and fortified cereals

Omega-3 fatty acids

Anti-inflammatory and support hormone production and egg quality👉 Found in oily fish (like salmon), flaxseeds, walnuts, or algae-based supplements

Zinc & Selenium

Important for sperm quality and egg maturation👉 Found in nuts, seeds, wholegrains, and seafood

Vitamin D

Linked with improved fertility outcomes in both men and women👉 Found in oily fish, eggs, fortified foods, and sunlight (plus supplements)

Protein & Fibre

Help balance blood sugar and support hormone regulation👉 Found in beans, lentils, lean meats, dairy, tofu, wholegrains, fruit and veg

🩺 Fertility Isn’t Just a “Women’s Health” Issue

Male nutrition plays a 50% role in fertility. Sperm quality is influenced by oxidative stress, nutrient status, and lifestyle factors — just like egg quality.

Supporting male partners with antioxidant-rich foods, omega-3s, and key micronutrients can improve sperm motility, morphology, and DNA quality.

💛 How I Can Help

As a Registered Dietitian based in Lincoln, I provide personalised fertility nutrition support to help you feel confident and empowered — not overwhelmed.

I offer:

• 1:1 nutritional assessments and realistic plans

• Preconception guidance for individuals and couples

• Support around cycle tracking, supplements, and diet quality

• Nutrition care for IVF, IUI, and hormone support

• Specialised advice for those with PCOS, endometriosis, or thyroid concerns

This is about supporting your journey with evidence-based care and a truly compassionate approach — no judgement, no rigid food rules.

🌱 Ready to Nourish Your Fertility?

If you're trying to conceive or preparing for treatment, the choices you make now can support not only conception — but also the health of your future baby.

Let’s work together to build the best possible foundation for your fertility and family.

📍 Based in Lincoln | Supporting clients across Lincolnshire and online📩 Book a 1:1 assessment or nutrition package with me today