Fertility New Zealand walks alongside all people facing fertility challenges.

Nutrition for fertility

Optimise your fertility through diet

  • Ensure adequate protein – fish, chicken, lean red meat, eggs, dairy, legumes.  A good rule-of-thumb is one protein serve with every meal

    Reduce or avoid saturated fats and trans fats

  • Ensure sources of healthy fats – olive oil and other vegetable oils, nuts, seeds, avocados

  • Reduce or avoid sugars and refined carbohydrates, ensure adequate amounts of whole grains

  • Avoid processed foods high in sugar, salt, additives, colourings and preservatives

  • Eat plenty of antioxidant rich foods, including vegetables and fruit

  • Eat organic where possible

  • Drink plenty of fresh water (or alternatives such as herbal teas)

  • Avoid alcohol consumption

  • Cigarette smoking halves the chance of pregnancy per month, both with natural conception and IVF

  • Avoid caffeine, soft drinks, energy drinks

This applies to women and men trying to conceive, ideally for three months prior to trying.  

Eating a healthy diet in the three months preceding conception attempts can help protect DNA, promote sperm health and encourage and support a healthy libido. Recent research suggests that following a Mediterranean style dietary pattern increases the chance of conceiving per month. A Mediterranean diet consists of lots of antioxidant rich vegetables and fruit, whole grains and legumes, monounsaturated vegetable oils, fish, poultry and dairy products.  Transitioning to this diet involves reducing saturated fats and processed foods.

Information for whānau and friends

September 25, 2021

Support your loved one on their fertility journey.

Open News Page

Hannah and Manu's story

February 21, 2019

Hannah and Manu are hanging onto hope through their journey of male factor infertility

Open News Page

Here to support you

We have volunteers who facilitate coffee groups, including guest speaker evenings, in 12 locations around the country.  Connect with your local group - people often tell us that they wish they'd done so earlier!  Details here