To support the best possible quality of reproductive cells, both future mothers and fathers should focus on a healthy, balanced diet during the three months leading up to conception.

The diet of future parents should be based on the principles of the traditional food pyramid:

• Vegetables should predominate, along with whole-grain products, legumes, fish, and poultry.
• One of the key features of a fertility-supportive diet is the intake of healthy unsaturated fats, especially those of plant origin, such as olive oil, sunflower oil, rapeseed (canola) oil, and flaxseed oil.
• Another important element is a high proportion of plant-based protein relative to total protein intake. Replacing as little as 5% of energy derived from animal protein with plant protein is associated with a 50% reduction in the risk of infertility caused by ovulatory disorders [1], [2].
• Red meat should be limited, and dairy products should be eaten in moderation.
• Foods high in salt, refined sugar, and trans fats (such as fast food, chips, fries, and instant soups) should be avoided.

Smoking cigarettes has a strongly negative impact on fertility, reducing it by up to 60%. It also weakens the function of the corpus luteum, which supports the early stages of pregnancy during the first 16 weeks. In addition, smoking increases the risk of miscarriage and accelerates the onset of menopause. In men who smoke, sperm quality is significantly reduced: sperm count decreases, and sperm motility is impaired.

An even higher risk of infertility – up to a 70% increase – is associated with the use of so-called recreational (“soft”) drugs. Moreover, their harmful effects on fetal development are well documented.

Medical research consistently confirms the need to eliminate alcohol consumption during the period of attempting to conceive, as well as throughout pregnancy and breastfeeding.

Excessive caffeine intake (more than five cups of coffee per day, or approximately 500 mg of caffeine) is also associated with a 50% increased risk of infertility and miscarriage.

Research by Hassan and Killick (2004) shows that the time required to conceive may be twice as long in women with obesity (BMI > 35), while in women with a BMI below 19, the time to conception may be prolonged up to fourfold.

• Folic acid – Essential for the prevention of neural tube defects such as anencephaly (a lethal condition that prevents survival outside the mother’s body) and neural tube defects of the brain and spinal cord. These defects often require surgical intervention and may result in paralysis, limb deformities, or intellectual disability. Folic acid also increases the number of maturing ova and plays a key role in the fertilization process. All women planning pregnancy should take folic acid for at least three months before conception at a dose of 400 micrograms, and 400 micrograms to 1 mg during pregnancy. Women who have previously had a child with a neural tube defect, as well as women with diabetes or epilepsy, are usually advised to take 4 mg daily. The appropriate dosage and method of supplementation should always be discussed with a physician. Natural dietary sources of folic acid include brewer’s yeast, oranges and bananas, beans, lentils, soybeans, green leafy vegetables, asparagus, Brussels sprouts, broccoli, peas, carrots, beets, rice, barley, wheat, egg yolks, liver, peanuts, and cheese. However, folate from food sources is not fully absorbed, and it is easily destroyed by heat and even exposure to sunlight.
• Iron – Adequate iron intake from supplements and plant-based sources is associated with a reduced risk of infertility. It has been suggested that insufficient oxygen levels within ovarian follicles may impair proper cell division and correct chromosomal segregation in oocytes [3].
• L-arginine – Clinical studies show that L-arginine supplementation increases the number of developing ova in women with low gonadotropin levels. It also enhances ovarian and uterine response to FSH treatment and shortens the time to conception in women who respond poorly to standard gonadotropin therapy [4]. L-arginine positively influences the quantity and quality of cervical mucus, improves blood flow to the reproductive organs, and supports ovum maturation.
• Magnesium – Essential for proper cell division and DNA replication. Deficiencies of magnesium, copper, and zinc before pregnancy are associated with infertility and an increased risk of miscarriage [5]. Magnesium also helps reduce stress-related symptoms, which is important since psychological factors play a significant role in fertility.
• Antioxidants – Oxidative stress, defined as an imbalance between free radicals and antioxidants within cells, may negatively affect fertility by damaging lipids and DNA, inhibiting protein synthesis, and reducing progesterone secretion. Regulating oxidative stress is crucial for producing ova and sperm with optimal genetic quality. Key antioxidants include vitamin C (approximately 750mg daily), vitamin E, selenium, and zinc [6].
• Vitamin B6 (200–600 mg daily) – Helps lower elevated prolactin levels that can disrupt follicular maturation and inhibit ovulation. It also supports cycle regulation by improving progesterone (corpus luteum) function.

• Zinc and folic acid – These nutrients work together in the synthesis of DNA, which is rapidly produced during sperm formation. Zinc plays a crucial role in hormone metabolism, regulating sperm production and viability. Zinc deficiency can lead to reduced testosterone levels, decreased semen volume, hypogonadism, impaired potency, reduced sperm viability, and infertility [7]. Men with high sexual activity may require higher zinc intake, as each ejaculation contains approximately 5 mg of zinc. Studies have shown significant improvement in semen quality after six months of zinc supplementation [8]. Rich dietary sources of zinc include red meat, fish, poultry, whole grains, and legumes (beans, peas, lentils). Folic acid also has a beneficial effect on sperm quality and is found primarily in green leafy vegetables.
• L-carnitine – L-carnitine positively affects sperm maturation by increasing sperm count, reducing the proportion of abnormal sperm forms, enhancing sperm motility, improving morphology, and inhibiting premature apoptosis [9].
• Antioxidants – Vitamins A, C, and E are essential antioxidants that protect sperm from oxidative damage. Together with selenium, they help preserve sperm DNA integrity and significantly improve sperm motility. Sperm cells are particularly vulnerable to oxidative stress, which can damage cell membranes and DNA, leading to sperm necrosis, asthenozoospermia, and DNA fragmentation. Low intake of antioxidants – especially vitamin C and lycopene – is associated with poorer semen quality. Selenium, found in fish and whole-grain products, also plays an important role in improving sperm quality.

Based on:

[1] ”Diet and lifestyle in the prevention of ovulatory disorder infertility”, JE.Chavarro, JW.Rich-Edwards, BA.Rosner, Obstetrics and Gynecology 110:1050-8, 2007.

[2] ”Protein intake and ovulatory infertility”, JE.Chavarro, JW.Rich-Edwards, BA.Rosner, Obstetrics and Gynecology 198:210.e1-210.e7, 2008.

[3] ”The fertility diet”, J.E. Chavarro, W.C. Willet, P.J. Skerrett. McGraw-Hill, 2008.

[4] ”Adjuvant L-arginine treatment for in-vitro fertilization in poor responder patients”, C. Battaglia, M. Salvatori, N. Maxia, F. Petraglia, F. Facchinetti, A. Volpe. Human Reproduction, 14 (7), 1690-7, 1999.

[5] ”Role of trace elements zinc, cooper and magnesium during pregnancy and its outcome”, P. Pathak, U. Kapil. Indian J pediatry, 71 (11), 1003-5, November 2004.

[6] ”Role of oxidative stress in female reproduction”, A. Agarwal, S. Gupta, R.K. Sharma. Reprod Biol Endocrinol, 3:28, 2005.

[7] ”Rola cynku w seksualności mężczyzn”, Z.Zdrojewicz, A.Wiśniewska, Advances in Clinical Experimental Medicine 14,6,1295-1300, 2005.

[8] ”Cynk w leczeniu wspomagającym niepłodności męskiej”, M. Karasek. Folia Medica Lodziensia, 26, 15-23, 1999.

[9] ”Use of carnitine therapy in selected cases of male factor infertility: a double-blind crossover trial”, A. Lenzi, F. Lombardo, P. Sgro, P. Salacone, L. Caponecchia, F. Dondero, L. Gandini. Fertilization Steril. 79 (2), 292-300, February 2003.