Simple Science-Backed Ways to Upgrade Your Diet When You’re TTC

Paula James-Martinez

Simple Science-Backed Ways to Upgrade Your Diet When You’re TTC

Table of contents

  • Intro
  • What to add to your plate
  • Why are Supplements Advised Alongside a Healthy Diet when TTC
  • The Bottom Line

0 min read


When it comes to the journey of conception, it's no secret that the road can be filled with uncertainties. While none of us can really know what our conception journey is going to look like, there is one aspect of the process that we can take charge of–nutrition.

What we put into our bodies plays a crucial role not only in the chances of conception but also in nurturing our overall health. In this article, we explore the realm of scientifically proven foods and supplements that can enhance fertility, focusing on both egg and sperm health.


What to Add to Your Plate 

We have created a science-backed list of things to start including in your diet if you are beginning to think about trying for a baby.


Leafy Greens for Folate Boost

Dark, leafy greens such as spinach and kale are rich in folate, a B-vitamin linked to improved fertility. Folate plays a vital role in DNA synthesis and repair, making it a key nutrient for both men and women preparing for conception.

The FDA has continued to affirm its guidance on the vital importance of folate in helping to prevent birth defects and recommends not just increasing your intake of foods such as leafy greens but also supplementing with folic acid at least one month before you start TTC. Other studies recommend at least three months before if possible. Our Prenatal Multi is designed with this in mind and provides you with an optimal amount of folate.

Berries for Antioxidants

Colorful berries like strawberries, blueberries, and raspberries are packed with antioxidants, which help combat oxidative stress. Antioxidants protect reproductive cells from damage, contributing to the overall health of eggs and sperm.

Omega-3 Fatty Acids from Fatty Fish

Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These essential fats regulate hormonal balance, improve blood flow to reproductive organs, and enhance sperm quality.

Whole Grains for Complex Carbohydrates

Opting for whole grains like quinoa, brown rice, and oats provides a steady release of energy. Complex carbohydrates help stabilize blood sugar levels, supporting hormonal balance critical for fertility.

Nuts and Seeds for Nutrient Powerhouses

Almonds, walnuts, flaxseeds, and sunflower seeds offer a nutrient-rich blend of vitamins, minerals, and essential fatty acids. These power-packed snacks contribute to reproductive health and hormonal equilibrium.

Colorful Vegetables Rich in Beta-Carotene

Carrots, sweet potatoes, and bell peppers contain beta-carotene, a precursor to vitamin A. This nutrient is associated with improving ovarian function and enhancing sperm quality.

Dairy or Fortified Plant-Based Alternatives for Vitamin D

Vitamin D is crucial for fertility, and dairy products or fortified plant-based alternatives like almond or soy milk can be excellent sources. Adequate vitamin D levels are linked to improved embryo implantation.

Lean Proteins for Amino Acid Boost

Include lean proteins such as poultry, fish, and tofu in your diet for a sufficient intake of amino acids. Amino acids are building blocks for reproductive hormones and support the development of healthy eggs and sperm.

Coenzyme Q10 for Sperm Health

This powerful antioxidant, found in nuts, fish, and whole grains, is linked to improved sperm motility and overall sperm quality. Consider incorporating coenzyme Q10-rich foods or supplements into your diet.


Why are Supplements Advised Alongside a Healthy Diet When TTC?

While food and diet are a vital part of the equation, studies have shown that women, in particular, are often deficient in essential nutrients. Modern farming practices, busy lifestyles, and external toxins have made it more difficult to get the optimal levels of nutrients needed. That is why we created Needed to study and deliver products that provide solutions to meet our nutritional needs at "Radically Better" levels like our Fertility Support Plan.


The Bottom Line

While the path to conception may be unpredictable, embracing a fertility-focused nutrition plan can be a proactive step towards a healthier and potentially more successful journey. By incorporating these scientifically proven foods and supplements into your diet, you're not only optimizing your chances of conception but also nurturing your overall well-being. Remember, the journey may be uncertain, but the power to nourish your body is firmly within your grasp.

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Paula James-Martinez, Filmmaker and Editorial Director

Paula James Martinez is a creative producer, filmmaker, and former fashion editor. She is the director and producer of film company Semi-Retired Productions, and in 2018, started working on her directorial debut on the documentary Born Free, which investigates the truth about birth and maternity in America. She has since founded a non-profit organization The Mother Lovers to raise awareness of the US maternal health crisis.