6 misunderstandings about fertility nutrition

When it comes to fertility, what you eat can play a significant role. But there’s also a lot of misinformation out there, and it’s easy to get caught up in advice that might not help - or worse, could be counterproductive.

Here are six common misunderstandings people have about fertility nutrition, and what you need to know.

Fertility nutrition misunderstandings

1. Cutting out carbs will boost my fertility

One of the biggest misconceptions is that cutting out carbs completely will improve fertility. While reducing refined carbs like sugary snacks and white bread can be beneficial, going carb-free can hurt your chances. Complex carbohydrates in whole grains, fruits, and vegetables are essential for balancing hormones, providing energy, and maintaining healthy ovulation. Instead of eliminating carbs, focus on choosing the right ones - think whole grains like quinoa, oats, and brown rice.

2. Eating for fertility is the same as eating for weight-loss

It’s easy to assume that a diet for weight loss will also support fertility, but that’s not always the case. Fertility nutrition focuses on nourishing the body with a variety of nutrients that specifically support reproductive health - like folate, omega-3 fatty acids, and antioxidants. While weight management can be important, it’s crucial to prioritise nutrient density over simply cutting calories. Fertility nutrition is more about fueling your body for conception, not restricting food intake.

3. Only women need to focus on fertility nutrition

Fertility isn’t just a women’s issue - it takes two to make a baby. Yet many people assume that only women need to pay attention to their diet. The truth is, that male fertility can be greatly influenced by nutrition, too. Nutrients like zinc, selenium, and vitamin C are essential for healthy sperm production. A diet rich in antioxidants and healthy fats can improve sperm quality and motility, boosting a couple’s chances of conceiving. So, both partners should focus on fertility-friendly eating.

4. Supplements alone will solve my fertility issues

While supplements can be a helpful part of a fertility nutrition plan, they aren’t a magic solution. Many people think they can pop a prenatal vitamin or take a fertility supplement and be done. But supplements should complement a well-balanced diet, not replace it. Real food provides the complex mix of nutrients your body needs to function properly. For example, leafy greens and citrus fruits provide natural folate, while salmon and flaxseeds offer omega-3s. Start with a nutrient-rich diet, and use supplements to fill in any gaps based on your unique needs.

5. Dairy is bad for fertility

There’s a lot of mixed advice out there about dairy and fertility, with some people believing that all dairy products should be avoided. However, there’s no conclusive evidence that dairy, in moderation, negatively impacts fertility. Full-fat dairy products may even have benefits for fertility by supporting hormone production. 

6. Fertility nutrition only matters when you're trying to conceive

Many people believe that the only time to focus on fertility nutrition is when they’re actively trying to conceive. But fertility health is something that should be nurtured long before you want to have a baby. Your overall health, including your nutrition, plays a role in how well your body can support conception and pregnancy. Ideally, you want to start optimising your diet at least three to six months before trying to conceive. This gives your body time to adjust, correct any deficiencies, and get into a healthy rhythm.

Final thoughts

Nutrition is one of the key factors that can either support or hinder your fertility journey. But it’s important to separate fact from fiction. By understanding these common misconceptions and focusing on a balanced, nutrient-rich diet, you can give yourself the best possible chance of success. And remember, everybody is different. What works for one person may not work for another, so personalising your approach based on your individual needs is always the best strategy.