Nutrition plays a key role in fertility for both men and women.

Eggs take around 3 months to develop, and sperm take around 74 days, meaning the choices you make now can directly influence your fertility in the months ahead.

This quiz will help you reflect on your habits and identify whether your diet and lifestyle are helping or hindering egg and sperm health.

It’s not a diagnosis - but it can help you see where small, meaningful changes could make a difference.

Quiz ·

1. Do you eat at least 5 portions of fruit and vegetables most days?

2. Do you include omega-3 rich foods (e.g. oily fish, chia seeds, walnuts) in your diet?

3. Do you regularly include iron-rich foods (e.g., lean red meat, lentils, spinach)?

4. Do you limit how often you eat processed meat (e.g., sausages, bacon, burgers)?

5. Do you keep you caffeine intake below 250mg (equivalent to 2-3 cups of brewed coffee or 5-6 cups of black tea)?

6. Do you limit or avoid drinking alcohol?

7. Do you take a fertility-focused supplement (e.g., folic acid, vitamin D, zinc, CoQ10)?

8. Do you usually eat a regular meal pattern (breakfast, lunch, dinner, snacks if needed)?

9. Do you feel confident that your current diet supports both egg and sperm health?

How to Understand Your Results

If you answered 'yes' to most questions: 

You have a strong nutritional foundation for fertility. Your habits are likely supporting egg and sperm quality, hormone balance, and overall reproductive health. Keep building on these positive steps.

If you had a mix of 'yes' and 'no' answers:

You’ve got some great habits, but there are gaps that could be improved. Small, targeted changes in your nutrition and lifestyle could further support fertility outcomes and help you feel more confident.

If you answered 'no' to most questions: Your current nutrition may not be giving your fertility the best chance. The good news is that it’s never too late to start making changes. With support, you can create a plan that boosts egg and sperm quality and prepares your body for conception.

Final Thoughts

Nutrition is one of the few areas of fertility you can control; and small, consistent changes really do matter. This quiz is just the first step in reflecting on your habits and deciding what’s next.

✨ Nourish & Grow offers 1:1 personalised fertility nutrition assessments and packages, tailored to support both men and women on their journey to conception.