en
Cart
0
0 Ft

What to eat when you want to get pregnant 

The essential nutrients and foods that support your fertility

Family planning is often about much more than cycle tracking or hormone tests. Preparing your body – at the cellular level, by reducing inflammation, stabilizing blood sugar, and replenishing nutrients – plays a huge role in increasing your chances of conception, whether naturally or through assisted reproduction.

In this blog, I've gathered the most important vitamins, minerals, and foods that have been scientifically linked to supporting fertility. These foundations can help whether you've already been trying for a while or you're just beginning this journey. 

Why is nutrient status so important?

Your hormone system, menstrual cycle, egg quality, and implantation are all nutrient-dependent processes.

A single deficiency may not cause obvious symptoms, yet it can quietly reduce fertility over time.

The following micronutrients are especially important – but remember, success is not about taking "as much as possible," but about a balanced, intentional approach.

The 7 most important nutrients when you want a baby

1. Folate (not folic acid) - The #1 supporter of cell division

Folate is essential for cell renewal, DNA formation, and early fetal development.

Supplementation should begin before conception.

Food sources:
• spinach, kale
• broccoli
• avocado
• lentils

2. Vitamin D – hormonal balance & IVF success

Vitamin D  is not "just a vitamin," but a hormone-like compound that influences:
✓ estrogen–progesterone balance
✓ immune system function
✓ IVF success rates

Sources:
• sunlight
• egg yolk
• fatty fish
• supplements based on lab results

3. Iron – a foundation for circulation and implantation

Iron deficiency is extremely common among women, especially with heavy periods.
Low iron negatively affects ovulation and implantation. 

Sources:
• red meat, liver
• spinach, lentils, beetroot juice
• pumpkin seeds, dried apricots

Important:
Only take iron after testing and with targeted dosing. This is the one micronutrient that must be used with great caution. Other options exist—feel free to ask me for guidance!

4. Zinc – fine-tuning ovulation and progesterone production

Zinc supports follicle development, progesterone levels, and immune balance.

Sources:
• pumpkin seeds, sunflower seeds
• legumes
• nuts
• eggs, beef

Important balance:
Too much iron can block zinc absorption.

5. Omega-3 fatty acids - the key to lowering inflammation

EPA and DHA help reduce inflammation, support ovulation, and improve egg quality.

Sources:
• salmon, sardines
• chia seeds, flaxseed
• walnuts

6. Selenium – antioxidant protection for your eggs

Selenium protects eggs from oxidative stress and is essential for thyroid function – a major factor in cycle regularity.

Sources:
• brazil nuts (1–2 per day is enough!)
• eggs
• seafood
• whole grains

7. Antioxidants – cellular protection & inflammation reduction

They help neutralize free radicals and reduce cellular damage.

Sources:
• berries
• citrus fruits
• dark chocolate
• green tea

Foods and habits worth avoiding

✓ too much sugar and refined carbohydrates
✓ trans fats (industrial pastries, margarines)
✓ excessive caffeine
✓ artificial additives
✓ regular alcohol consumption

You don't have to be perfect – but reducing these helps restore hormonal balance.

Summary – what you can do today

✔ request lab work: vitamin D, iron, zinc, selenium
✔ add more fresh, whole, nutrient-dense foods
✔ begin supplementation only based on lab values – especially iron and selenium
✔ keep blood sugar stable
✔ think of your diet as fine-tuning your body for fertility

A fertility-supportive diet is not a strict or punishing regime, but a conscious, anti-inflammatory lifestyle that nourishes you at the cellular level.

If you'd like personalized support, lab-based guidance, or a customized nutrition plan, I'd be happy to help.

Don't face your simptoms alone! 

If you're just starting out — or have already tried but haven't seen results — reach out with confidence!

Together, we'll create a gluten-free diet that's safe, balanced, and enjoyable for you.

Reach out to me with confidence – I'm Edit Milisits, a gluten-sensitive mom of two through IVF and a conscious eater.As a nutrition consultant, I help you uncover the root cause of problmes and find the right solution together.