wellness-guides

Fertility Diet Plan: What to Eat to Support Egg Quality and

A fertility diet plan based on clinical evidence — Mediterranean eating, CoQ10 for egg quality, omega-3s, folate, and what to avoid when trying to conceive.

The fertility supplement market generates billions of dollars annually from people who are willing to try almost anything during what is often a frightening and uncertain time. Most of it is marketing. The subset of dietary and supplemental interventions with legitimate clinical evidence is smaller than the industry suggests — but it's real and worth knowing. Here's what the evidence supports, ranked by the strength of evidence behind it. Foundation: Mediterranean Diet Pattern This is the single most evidence backed dietary recommendation for fertility. Not a specific food, not a supplement — a broad eating pattern. What the evidence shows: A 2018 Dutch cohort study (n=161 couples undergoing IVF) found that women in the highest quartile of Mediterranean diet adherence had 65–68% higher odds of pregnancy and live birth than those in the lowest quartile, after adjusting for age and other confounders A 2019 Spanish case control study found higher Mediterranean diet adherence associated with lower risk of ovulatory infertility Multiple smaller studies support the association What Mediterranean eating looks like for fertility: Fatty fish 2–3x/week: salmon, sardines, mackerel (EPA+DHA su