Top Fertility Foods to Support Hormone Health

If you are trying to conceive, it is easy to feel overwhelmed by all the nutrition advice online.

One person says to cut out dairy. Another says to avoid carbs. Someone else says you need a long list of supplements before you even start trying.

The truth is, fertility nutrition does not need to be extreme.

Fertility is influenced by many factors, including genetics, underlying health conditions, stress, environment, lifestyle, and overall health. While not everything is within your control, nutrition is one supportive piece that can help with hormone health, inflammation, blood sugar balance, and reproductive function over time.

Rather than focusing on restriction, a more helpful approach is to consistently build a balanced, nutrient-dense eating pattern.

Here are five evidence-informed foods that can support fertility and overall hormone health.

1. Salmon

Salmon is one of the best dietary sources of omega-3 fatty acids, particularly EPA and DHA. These essential fats play an important role in regulating inflammation, supporting hormone production, and contributing to overall reproductive health.

Omega-3 intake has been widely studied in relation to fertility. A 2024 review found that omega-3 intake is associated with improved reproductive outcomes, including enhanced fertilization rates, improved pregnancy rates in assisted reproduction (such as ICSI/IVF), and better overall pregnancy outcomes in natural conception settings.

Omega-3 fatty acids may also support menstrual health by helping regulate prostaglandins, compounds involved in inflammation and menstrual cramping. This is particularly relevant for conditions such as PCOS and endometriosis, where inflammation is often elevated.

Beyond fertility outcomes, omega-3s also support cardiometabolic health and antioxidant activity, both of which are important foundations for reproductive wellness.

Here are a few tasty ways: 

 ● Add smoked salmon to whole grain toast or a bagel ● Mix canned salmon into pasta salad ● Flake cooked salmon into rice bowls ● Add salmon to an omelet ● Try canned salmon with bones for extra calcium

If salmon is not your favourite, other fatty fish like sardines, trout, or tuna can also be helpful.

2. Whole Eggs

Whole eggs are a nutrient-dense fertility food, especially because they are one of the richest dietary sources of choline.

Choline plays an essential role in early brain development. It also supports liver function, cell membrane integrity, and overall metabolic health. A 2025 review found that higher maternal choline status is associated with a lower risk of adverse pregnancy outcomes. However, global intake data suggest that about 88.8% of pregnant women fail to meet recommended choline intake across five international dietary databases.

One large egg yolk provides approximately 147 mg of choline, contributing meaningfully toward the recommended intake of 425 mg/day for non-pregnant adults. During pregnancy and lactation, needs increase to 450-550 mg/day.

Eggs are also a complete protein source and contain key nutrients such as vitamin D, vitamin B12, selenium, and CoQ10, all of which are involved in energy metabolism and reproductive health.

In short, eggs offer a simple, affordable, and highly bioavailable nutrient package that supports fertility from multiple angles.

Simple ways to add eggs:

 ● Scramble eggs into fried rice ● Add eggs to breakfast sandwiches ● Make an omelet with veggies ● Stir eggs into pasta sauces or stews ● Boil eggs for an easy snack

3. Dark Leafy Greens

Dark leafy greens are rich in folate, magnesium, iron, fibre, and antioxidants - nutrients that are all important for reproductive and hormone health.

Antioxidants help protect reproductive cells from oxidative stress, which may play a role in egg quality, sperm health, fertilization, and embryo development.

Folate is especially important for early pregnancy support, while iron and magnesium are involved in energy production, hormone regulation, and ovulatory function. These nutrients are often particularly relevant in conditions like PCOS, where metabolic and hormonal imbalance may be present.

Leafy greens are also a valuable source of fibre, which supports healthy digestion, helps regulate estrogen metabolism, and contributes to more stable blood sugar levels.

Common options include: 

 ● Spinach ● Kale ● Swiss chard ● Collard greens ● Bok choy ● Gai lan

Easy ways to include more greens:

 ● Add spinach to omelets ● Blend kale into smoothies ● Stir greens into soups or stews ● Add leafy greens to pasta sauce ● Serve greens alongside rice or congee

4. Legumes

Legumes are one of the most underrated fertility-supportive foods, particularly because of their fibre content.

In fact, fibre intake in Canada is commonly below recommended levels, yet it plays a key role in metabolic and reproductive health. Fibre helps slow blood sugar spikes after meals, supports insulin regulation, and feeds beneficial gut bacteria - all of which are important for fertility. 

Legumes are also naturally rich in folate, iron, magnesium, and plant-based protein, making them a nutrient-dense and budget-friendly foundation food.

They are also a core part of the Mediterranean dietary pattern. A 2023 review found that adherence to a Mediterranean-style diet may be associated with improved sperm parameters and potentially better pregnancy outcomes, highlighting the broader role of dietary patterns rich in legumes, vegetables, and healthy fats.

Legumes are also culturally flexible and can be easily incorporated into many other cuisines:

● Lentils in dals or soups● Chickpeas in hummus or curries● Black beans in tacos or rice dishes● Adzuki beans in desserts or soups● Black-eyed peas in stews

5. Full-Fat Dairy

This one may surprise you.

Some research suggests that full-fat dairy may be associated with improved ovulatory fertility in certain populations. 

One prospective study of over 18,000 women found that higher intake of full-fat dairy products (such as whole milk and full-fat yogurt) was associated with a lower risk of anovulatory infertility. In contrast, higher intake of low-fat dairy was associated with a slightly higher risk of this condition.

It is important to note that this is an observational study, meaning it cannot establish cause and effect. Many other dietary and lifestyle factors may have influenced these results.

Researchers have proposed potential mechanisms, including differences in insulin response, satiety, and nutrient composition between full-fat and low-fat dairy products. However, more research is needed to fully understand these relationships.

The key takeaway is not that dairy is required, but that for those who already include it, full-fat options may be a reasonable choice within a balanced diet.

Dairy options to consider:

 ● Full-fat yogurt ● Whole milk ● Cottage cheese ● Kefir

Simple ways to add full-fat dairy:

 ● Make a yogurt parfait ● Add cottage cheese to pasta sauce ● Use Greek yogurt in dips or dressings ● Add cheese to eggs or salads ● Blend kefir into a smoothie

The goal is not to make dairy a magic fix. It is simply one food group that may fit into a balanced fertility-supportive eating pattern.

For more on fertility and PCOS, read: PCOS and Fertility: What You Need to Know to Support Conception.

The Bottom Line

There is no single food that will “fix” fertility.

But certain foods can support your body by helping with inflammation, blood sugar stability, nutrient status, hormone health, and reproductive function.

Five fertility-supportive foods to include more often are:

 ● Salmon or other fatty fish ● Whole eggs ● Dark leafy greens ● Legumes● Full-fat dairy

You do not need to eat all of these every day. Start small and choose what feels realistic for your body, culture, budget, and lifestyle.

Fertility nutrition is not about perfection. It is about building a flexible, nourishing pattern that supports your body over time.

Want Support with Fertility Nutrition?

If you are trying to conceive and feel overwhelmed by conflicting advice, personalized nutrition support can help.

At Nest & Nurture, our team can support you with hormone health, PCOS, endometriosis, blood sugar balance, digestion, and fertility nutrition in a way that feels realistic and sustainable.

Book a free consultation to learn more about personalized support.

References

Burns, B. C., Belani, J. D., Wittorf, H. N., Brailoiu, E., & Brailoiu, G. C. (2025). Choline—An Essential Nutrient with Health Benefits and a Signaling Molecule. International Journal of Molecular Sciences, 26(15), 7159. https://doi.org/10.3390/ijms26157159

Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility. Hum Reprod. 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. PMID: 17329264.

Jaiswal A, Dewani D, Reddy LS, Patel A. Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. 2023 Nov 8;15(11):e48538. doi: 10.7759/cureus.48538. PMID: 38074049; PMCID: PMC10709661.

Nguyen HT, Oktayani PPI, Lee SD, Huang LC. Choline in pregnant women: a systematic review and meta-analysis. Nutr Rev. 2025 Feb 1;83(2):e273-e289. doi: 10.1093/nutrit/nuae026. PMID: 38607338.

Muffone ARMC, de Oliveira Lübke PDP, Rabito EI. Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies. Nutr Rev. 2023 Jun 9;81(7):775-789. doi: 10.1093/nutrit/nuac087. PMID: 36346903.

Snipe RMJ, Brelis B, Kappas C, et al. Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis. Nutrition & Dietetics. 2024;81(1):94-106. doi:10.1111/1747-0080.12835

Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6;10(8):e29324. doi: 10.1016/j.heliyon.2024.e29324. PMID: 38628754; PMCID: PMC11019195.