Nutrition

Fertility nutrition guide

Food is a gentle, everyday way to support your reproductive wellness. Here are simple, science-friendly ideas — for everyday eating and for common concerns — to complement a healthy lifestyle and your doctor's care.

½ Veg¼ Protein¼ Grains
A balanced "fertility plate": ½ vegetables · ¼ protein · ¼ whole grains.
Everyday

Fertility-friendly foods

Simple whole foods to build your meals around — for both women and men.

Leafy greens

Folate, iron & fiber to support reproductive wellness

Omega-3 fish

Salmon & sardines support hormonal wellness

Berries

Antioxidants that support egg & sperm health

Nuts & seeds

Healthy fats, zinc & magnesium

Eggs

Protein & choline for everyday balance

Avocado

Healthy fats to support hormone wellness

Whole grains

Steady energy & fiber

Citrus

Vitamin C & folate

By concern

Nutrition by fertility concern

General food ideas for common situations. Always personalize with a healthcare professional or registered dietitian.

Healthy foods for PCOS

PCOS

🟢 Focus on

  • High-fiber vegetables & legumes
  • Whole grains (oats, quinoa, brown rice)
  • Lean protein & healthy fats (olive oil, nuts)
  • Berries & cinnamon

🔻 Limit

  • Refined sugar & sugary drinks
  • Highly processed / white carbs
  • Excess fried & fast food

Why: A lower-sugar, fiber-rich pattern is widely recommended to support steadier blood sugar and hormonal wellness with PCOS.

Healthy foods for Irregular periods

Irregular periods

🟢 Focus on

  • Iron-rich foods (leafy greens, beans)
  • Omega-3 (fish, flaxseed, walnuts)
  • Magnesium (nuts, seeds, dark chocolate)
  • Regular, balanced meals

🔻 Limit

  • Skipping meals / very low-calorie diets
  • Excess caffeine
  • Ultra-processed snacks

Why: Eating regularly and including iron, omega-3 and magnesium may help support cycle and hormonal wellness.

Healthy foods for Low AMH & egg quality

Low AMH & egg quality

🟢 Focus on

  • Antioxidant-rich berries & colorful veg
  • Omega-3 fish
  • Folate (leafy greens, citrus, legumes)
  • Nuts & seeds

🔻 Limit

  • Smoking (known to affect egg health)
  • Excess alcohol
  • Trans fats & fried foods

Why: An antioxidant-rich diet may help support overall egg and reproductive wellness over time.

Healthy foods for Fibroids & uterine wellness

Fibroids & uterine wellness

🟢 Focus on

  • Cruciferous veg (broccoli, cabbage)
  • Fruits & high-fiber foods
  • Green tea
  • Healthy fats (avocado, olive oil)

🔻 Limit

  • Excess red & processed meat
  • High-sugar foods
  • Excess alcohol

Why: A fiber-rich, plant-forward pattern supports uterine wellness and a healthy weight — alongside your doctor’s care.

Healthy foods for Male fertility

Male fertility

🟢 Focus on

  • Zinc-rich foods (oysters, pumpkin seeds)
  • Antioxidants (berries, tomatoes, veg)
  • Omega-3 fish & walnuts
  • Folate & leafy greens

🔻 Limit

  • Excess alcohol
  • Processed meat & fried food
  • Sugary drinks

Why: Sperm renew about every 2–3 months, so a zinc- and antioxidant-rich diet may help support sperm quality over time.

Healthy foods for Preconception (both partners)

Preconception (both partners)

🟢 Focus on

  • Folate-rich foods (greens, citrus, beans)
  • Balanced plate: ½ veg, ¼ protein, ¼ whole grains
  • Plenty of water
  • Variety of colorful whole foods

🔻 Limit

  • Alcohol & smoking
  • Excess caffeine
  • Ultra-processed foods

Why: Preconception nutrition builds a healthy foundation for both partners before trying to conceive.

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⚕️ Disclaimer: This nutrition guide is general educational information, not medical or dietary advice, and does not diagnose, treat, cure, or prevent any disease or guarantee any outcome. Always consult a qualified healthcare professional or registered dietitian, especially if you are pregnant, nursing, have a medical condition, or take medication. AGO supplements are designed to complement — not replace — a healthy diet.