When you’re trying to conceive, it’s easy to fall down the Google rabbit hole of “fertility foods,” “fertility diets,” or “what to eat to get pregnant fast.” Unfortunately, much of what you’ll find is based on myths that can leave you confused, stressed, or feeling like you’re not doing enough.
As a women’s health dietitian, I want to set the record straight. Let’s break down six common myths about fertility nutrition—and what’s actually true.
1. Nutrition Can’t Influence Your Egg Health
The truth: Egg quality isn’t completely fixed. While age is a factor, nutrition and lifestyle in the 3–4 months before ovulation have a big impact. Antioxidants (from fruits, vegetables, and whole foods), omega-3 fats, and nutrients like folate, choline, and zinc all help protect egg cells from damage and support healthy development.
2. Fertility Nutrition Only Matters for Women
The truth: Men’s nutrition and lifestyle are just as important. Sperm health impacts conception, miscarriage risk, placenta development, and even pregnancy complications like morning sickness or preeclampsia. Research shows sperm quality can improve significantly within just a few months of nutrition and lifestyle changes. Fertility is a team effort—and your partner’s health matters as much as yours.
3. Your Prenatal Vitamin Covers Everything
The truth: Prenatals are helpful, but they aren’t magic pills. They’re designed to fill in the gaps, not cover your full nutritional foundation. Many common prenatals are low in choline, magnesium, or omega-3s (or missing them completely). Depending on your diet, you may need additional support beyond a prenatal to optimize fertility.
4. You Have to Cut Out Sugar, Dairy, and Red Meat to Conceive
The truth: Restriction isn’t necessary—and can even backfire. While too much added sugar can affect blood sugar balance and hormones, cutting it out completely isn’t sustainable. Dairy provides calcium, protein, and iodine, while red meat offers iron, zinc, and vitamin B12—all important for fertility. A varied, balanced diet is more effective (and less stressful) than strict elimination.
5. One Supplement or “Fertility Food” Will Get You Pregnant
The truth: Fertility is complex, and no single food, tea, or supplement can guarantee pregnancy. Conception depends on hormone balance, egg and sperm quality, blood sugar, nutrient status, sleep, stress, and overall health. Quick fixes are tempting, but long-term lifestyle habits are what truly support fertility.
6. You Don’t Need to Worry About Nutrition Until You’re Pregnant
The truth: The best time to focus on nutrition is before pregnancy. Nutrient stores like iron, folate, and choline take time to build up, and they’re crucial in the earliest weeks—often before you even know you’re pregnant. Starting now supports egg and sperm health, hormone balance, and makes for a smoother transition into pregnancy.
What to Focus on Instead
Instead of following myths or extremes, focus on a balanced foundation that supports both partners:
Eat enough protein, fiber, and healthy fats every day.
Prioritize whole foods most of the time, while still allowing flexibility.
Include a wide variety of colorful fruits and vegetables.
Support blood sugar balance with meals and snacks.
Use a prenatal to complement, not replace, a nutrient-dense diet.
Why Preconception Nutrition Matters
Nutrition in the preconception stage sets the foundation for a healthy pregnancy and baby. Working with a dietitian helps you feel confident, improve your eating habits, and build up the nutrient stores you’ll need when you do conceive.