Nutrition when trying to conceive – what really helps

Can nutrition influence fertility? Yes – the evidence is clear. A balanced diet can improve egg and sperm quality and positively influence the success rate of IVF treatment.

The most important nutrients

• Folic acid: 400–800 µg daily, ideally as early as 3 months before a planned pregnancy.
• Vitamin D: many women in Germany have a deficiency – a blood test provides clarity.
• Omega-3 fatty acids: support egg quality.
• Zinc and selenium: important for sperm quality.
• Coenzyme Q10: can support the mitochondria of the eggs.

What you should avoid

• Heavy alcohol consumption
• Smoking (demonstrably reduces the egg reserve)
• Highly processed foods
• Excessive caffeine consumption (more than 2–3 cups of coffee a day)

The Mediterranean diet

Studies show that a Mediterranean diet (plenty of fruit, vegetables, legumes, fish, olive oil) positively influences fertility. This applies equally to women and men.

Our tip

No extreme diets. A balanced, nutrient-rich diet is the best way – for you and your future child.