What to eat when you’re trying to get pregnant – Australian Fertility Guide

Prioritise folate, vitamin B12, vitamin D and omega-3 fatty acids research links these nutrients to improved fertility outcomes. Avoid raw or undercooked meat, unpasteurised dairy, high-mercury fish and excess vitamin A, all linked to pregnancy risk. Diet alone won’t guarantee conception, but a balanced, protein-rich pattern gives your body the best foundation before trying naturally or through fertility treatment.

Starting the journey to parenthood is exciting, but it’s worth understanding how your diet may affect your ability to conceive. Research has linked diets rich in folic acid, vitamin B12, vitamin D and omega-3 fatty acids to better fertility outcomes.

At CentraLIVF, we’ve supported the birth of over 320 babies through our egg donation program, and we know that nutrition is one of many factors intended parents ask about early on. This guide, reviewed by Dr. Shlomi Barak, FRANZCOG, covers what to eat more of, what to avoid, and where diet fits into the bigger picture of fertility.

Nutrients to Prioritise

Folic acid and folate

Folic acid, a vital B vitamin, helps prevent neural tube defects during pregnancy. Look for a prenatal vitamin with the recommended daily dose of 500 mcg, and eat more folate-rich foods such as leafy greens, fortified cereals, oranges, strawberries, beans and nuts.

Vitamin B12

Vitamin B12 helps regulate homocysteine levels, an amino acid that needs to stay in balance for reproductive health. It’s found in animal meat, fish, eggs and dairy or via a supplement if your intake is low.

Omega-3 fatty acids

Omega-3s help regulate ovulation and support blood flow to reproductive organs, while also improving iron absorption. Fatty fish like salmon, grass-fed beef, nuts, seeds and plant oils are good sources; fortified cereals, lean meats and spinach help meet daily iron needs.

Vitamin D

Research has linked vitamin D levels to both male and female fertility. Known as the ‘sunshine vitamin’, it’s synthesised through sun exposure, and is also found in canned tuna and egg yolks, or via a supplement.

Fibre, protein and complex carbs

Fibre-rich foods (whole grains, fruits, vegetables, beans, legumes) support healthy blood sugar levels. High-protein foods (fish, lean meats, beans, legumes) support fetal development, while complex carbohydrates help regulate blood sugar and promote regular ovulation better than refined carbs.

Calcium-rich dairy

Milk, yoghurt, cheese, kale and broccoli support healthy calcium levels, important for reproductive health and bone development. Low-fat options generally support a healthy weight; if you have ovulation issues, a serving of full-fat dairy may help, though excess calorie intake can work against fertility.

Lean animal protein, oysters and berries

Lean cuts of turkey, chicken and beef provide iron without excess fat — balance with plant proteins like beans, tofu or quinoa. Zinc-rich foods such as oysters (or beef, poultry, dairy, nuts, eggs, whole grains and legumes) support egg quality and a regular cycle. Berries like raspberries, blueberries, strawberries and blackberries are rich in antioxidants that help protect reproductive cells from damage.

Foods to Avoid While Trying to Conceive

• Raw or undercooked meat, poultry, and cured meats (toxoplasmosis risk)
• Liver and vitamin-A-heavy products, including fish liver oils
• Pâté of any kind (listeria risk)
• Unpasteurised milk and dairy products
• Mould-ripened soft cheeses (brie, camembert) and soft blue/goat cheese, unless cooked thoroughly
• Undercooked ready meals, especially poultry-based
• Unwashed or room-temperature packaged salad
• Raw or undercooked eggs, including homemade mayonnaise or mousse
• High-mercury fish limit oily fish like salmon, trout, mackerel or herring to two portions a week

Frequently Asked Questions

What foods should I eat to increase my chances of getting pregnant?

Focus on folate-rich vegetables, vitamin B12 from meat, fish, eggs and dairy, omega-3s from fatty fish and nuts, and vitamin D from sunlight or fortified foods. A balanced pattern rich in protein, fibre and complex carbohydrates supports regular ovulation better than any single ‘superfood’.

Can diet alone help me get pregnant faster?

Diet is one factor among several, including age, underlying fertility conditions and overall health. A nutrient-rich diet supports the conditions for conception, but it isn’t a substitute for a fertility assessment if you’ve been trying for 12 months (or 6 months if you’re over 35) without success.

Does weight loss affect IVF or fertility treatment success?

Yes; both excess weight and rapid, extreme weight loss can affect fertility outcomes. Our detailed guide on how rapid weight loss can reduce IVF success explains why a moderate, well-balanced approach works better than crash dieting before treatment.

What foods should I avoid before an embryo transfer?

The same precautions that apply throughout preconception avoiding raw/undercooked meat and eggs, unpasteurised dairy, high-mercury fish and excess vitamin A continue to apply around embryo transfer. Speak with your clinical team about any treatment-specific dietary guidance.

Where Diet Fits Into Your Wider Fertility Journey

Nutrition is one part of a bigger picture. If you’d like to understand how factors like weight and diet interact with fertility treatment specifically, read our guide on balancing diet for IVF success. And if you’re exploring donor-egg options as part of your journey, our donor egg programs page and egg donor cost and fees guide outline what’s involved and what it costs.