Why does this matter for fertility?  Because eggs and sperm are highly susceptible to oxidative stress (damage from free radicals), which can degrade their quality. CoQ10 helps shield eggs and sperm from oxidative damage and keeps their energy-producing mitochondria healthy.

Scientific studies back this up. For example, a 2020 clinical trial reported that women taking CoQ10 supplements had significantly better egg quality than those who didn’t. In men, CoQ10 has been linked to improved sperm parameters – it may enhance sperm motility (movement) and reduce DNA fragmentation in sperm. In fact, one review noted that CoQ10 supplementation can improve oocyte (egg) quality in women over 35 and help sperm “move better” in men. In short, CoQ10 is like a protective power-up for reproductive cells, helping to keep them youthful and viable.

Your body produces some CoQ10 naturally, but levels drop with age. To get more from your diet, look to organ meats (like liver), fatty fish, and certain seeds and nuts. Organ meats are the richest source – not a common menu item for many, but perhaps worth a try given their fertility benefits. Just a few ounces of beef or chicken liver a week can supply a hearty dose of CoQ10.

If organ meats aren’t your thing, sardines and mackerel are also high in CoQ10 (and have other benefits like omega-3s). Even sesame seeds and pistachio nuts contain some CoQ10. While it’s hard to get extremely high amounts from food alone, incorporating these nutrient-dense foods can help. (As a bonus, they’re also nutrient powerhouses in other ways.) For those struggling to get enough through diet, especially older individuals or those with known egg/sperm quality issues, a Coq10 supplement is another option to discuss with a healthcare provider.  healthline.comhealth.clevelandclinic.org.

For women, Vitamin D is involved in ovarian follicle development and hormone regulation. For men, it can impact sperm quality and testosterone levels.

A dramatic example: women undergoing IVF (in vitro fertilization) who have sufficient Vitamin D levels are much more likely to conceive than those who are deficient. The Journal of Clinical Endocrinology & Metabolism study found that pregnancy rates were almost four times higher in IVF patients with adequate Vitamin D compared to vitamin D-deficient patients

That’s a huge difference, suggesting that correcting a deficiency could tip the odds strongly in your favor during fertility treatments. Another analysis concluded that Vitamin D insufficiency is associated with lower success rates in assisted reproduction. Beyond IVF, maintaining healthy Vitamin D levels may support regular ovulation and improved implantation in natural conception as well.

Unfortunately, Vitamin D deficiency is common – an estimated 40% of Americans have low levels. Our bodies make Vitamin D from sunlight. However, you might not synthesize enough if you live in a northern climate, use sunscreen diligently, or have an indoor lifestyle. Luckily, you can also get Vitamin D through foods:

• Fatty fish like salmon, trout, and mackerel are among the best natural sources.
• Egg yolks contain Vitamin D (another reason not to skip the yolk).
• Fortified dairy (milk, yogurt) and plant milks often have Vitamin D added.
• Mushrooms exposed to UV light (some mushrooms are treated with a bit of UV to boost their D content) can provide a plant-based source.

If you suspect you’re low, your doctor can do a blood test and may recommend supplements (vitamin D3 is the usual form) to get you into the optimal range. For fertility, the goal is typically to be in the sufficient range (often defined as at least 30 ng/mL in blood tests). While you shouldn’t mega-dose without medical guidance (because Vitamin D is fat-soluble and can accumulate), ensuring you meet the recommended intake (600-800 IU for most adults, higher if deficient) is a smart move for your overall health and fertility.

One lesser-known benefit: omega-3s can improve cervical mucus quality in women, making the reproductive tract more sperm-friendly. Cervical mucus (the fluid around ovulation) is crucial for helping sperm swim to meet the egg. If it’s too scant or too thick, sperm have a hard time. Omega-3s appear to help produce that slippery “egg-white” fertile mucus that eases the sperm’s journey.

Omega-3 intake is also linked to shorter time to pregnancy. In one large study, women who took omega-3 supplements were almost twice as likely to get pregnant over a 12-month period compared to women who didn’t. That was in women with no infertility diagnosis – showing omega-3s can boost natural fertility.

For couples undergoing IVF, higher omega-3 levels have been associated with better embryo quality and a higher chance of live birth, as well.  Men benefit too: Omega-3s are important for sperm membrane structure and have been shown to improve sperm motility and morphology (shape).

So how do you get these magical fats? The best sources are cold-water fatty fish:

• Salmon (wild-caught is ideal) – rich in DHA and EPA.
• Mackerel, herring, sardines, anchovies – these smaller fish are extremely high in omega-3 and tend to be low in mercury (a bonus for fertility, since mercury can be harmful).
• Oysters – surprisingly high in omega-3, plus they come with another fertility nutrient (zinc) which we’ll discuss soon.
• Algae-based supplements – if you’re vegetarian or vegan, consider algae oil supplements which provide DHA (since plant foods contain mostly ALA, a precursor that the body converts inefficiently to DHA/EPA).

Aim to eat at least two servings of fatty fish per week. If you don’t eat fish, you might consider a quality Omega-3 supplement (like fish oil or algae oil) to get similar benefits – but consult with your doctor on dosing. And as always, moderation is key; extremely high intakes of fish oil can have risks, so stick to recommended amounts.

What about other fats?

It turns out that not all fats are bad for fertility. Healthy fats are crucial for hormone production. One standout example is full-fat dairy.

Research from the landmark Harvard Nurses’ Health Study showed that women who ate full-fat dairy (like whole milk or full-fat yogurt) had a significantly lower risk of ovulatory infertility compared to women who ate mostly low-fat dairy.  Skim milk, it appears, wasn’t as fertility-friendly – possibly because removing the fat removes certain hormones or fats like conjugated linoleic acid (CLA) that might aid ovulation. So, if you enjoy dairy and are trying to conceive, consider swapping that skim milk for 1 or 2% or having a small dish of real ice cream or whole yogurt each day.

The key is moderation and overall calorie balance – you don’t need to overload on dairy, but don’t be afraid of a serving of the full-fat stuff. It might just help (and at the very least, it’s a delicious way to get calcium and vitamin D).

One reason zinc is so crucial is that it helps protect against oxidative stress and supports the genetic material in the egg and sperm. Essentially, zinc contributes to the structural integrity of DNA – think of it as a mineral that helps “glue” together the building blocks of new life.

When a sperm fertilizes an egg, a flurry of cell divisions happens in the early embryo; zinc and other micronutrients fuel those processes. A zinc deficiency can lead to problems in the first stages of embryo development (or prevent fertilization from happening smoothly in the first place).

Our bodies don’t store a lot of zinc, so we need a steady supply from the diet. And when it comes to zinc-rich foods, oysters are the superstars. Oysters contain more zinc per serving than any other food, by far.

According to the NIH, a standard serving of oysters (about 6 medium oysters) provides nearly 500% of the daily recommended amount of zinc.  Just two oysters can give over 100% of your daily zinc needs, which is astounding. It’s no wonder oysters have a historical reputation as an aphrodisiac – their nutritional profile is perfect for reproductive health (high zinc to boost libido and sperm quality).

If oysters aren’t in your regular rotation, other sources of zinc include:

• Red meat and poultry – Beef, lamb, and turkey contain good amounts of zinc.
• Legumes and beans – Lentils, chickpeas, and black beans have zinc, though in a form less absorbable due to phytates (you can improve absorption by soaking or sprouting beans, or eating them with vitamin C-rich foods).
• Nuts and seeds – Pumpkin seeds, sesame seeds, and cashews can contribute some zinc.
• Whole grains – Whole wheat, quinoa, and oats provide a bit of zinc too.

Men trying to conceive should aim for about 11 mg of zinc per day, and women about 8 mg (requirements are higher in pregnancy). To put that in perspective, 6 oysters give around 30-50 mg! A 3 oz serving of beef might give ~5 mg, and 1 cup of baked beans ~3 mg. So mix and match zinc foods to reach your target. Also, prenatal or multivitamin supplements often contain zinc, which can help you meet the minimum.

In women, selenium has been shown to help prevent chromosomal abnormalities in eggs and support a healthy follicular environment in the ovaries.   Essentially, it helps keep eggs “fresh” and DNA damage low.

In men, selenium is a component of a protein in sperm that’s critical for sperm motility. Low selenium in men is associated with poorer sperm motility and increased risk of sperm DNA damage. There’s even evidence that selenium supplementation can improve sperm counts in selenium-deficient men.

The great thing about selenium is that you only need a tiny amount, but it can have a big effect. And nature provides an incredibly convenient source: Brazil nuts. Brazil nuts are the richest dietary source of selenium; just one Brazil nut contains about 68–91 micrograms of selenium, which is more than 100% of the daily requirement for adults.

Nutritionists often warn not to overdose on Brazil nuts – eating a whole handful every day over long periods could actually give you too much selenium. The recommendation is usually to stick to 1 to 3 Brazil nuts per day as a selenium “supplement.” Two medium Brazil nuts a day is a safe amount that will ensure you meet your selenium needs for fertility without going overboard.

Other food sources of selenium include:

• Seafood and fish (tuna, halibut, sardines) – fish tend to be selenium-rich
• Organ meats (kidney, liver) – again, these nutrient-dense foods pop up
• Meats and poultry – chicken, beef, pork have moderate selenium
• Whole grains and eggs – provide smaller amounts.

Most people get some selenium through a balanced diet, but those on restrictive diets or in areas with selenium-poor soil might fall short. Since selenium supports such fundamental aspects of reproduction (like protecting the genetic integrity of eggs and sperm), ensuring you get enough is an easy win. And if you’re munching on a couple of Brazil nuts daily for selenium, you’re also getting magnesium, healthy fats, and other micronutrients – bonus!

 Brazil nuts are one of the richest sources of selenium. Just one or two per day provide the recommended selenium intake for adults.

Incorporate fatty fish like salmon, sardines, or mackerel into your dinners a couple of times per week. Grilling or baking salmon with a squeeze of lemon is a tasty way to get those fertility-friendly omega-3s. (Vegetarian or don’t like fish? Consider an algae-based DHA supplement and add ground flaxseeds or chia seeds to your meals for a plant-based omega boost.)

Keep a jar of Brazil nuts in your pantry and make it a habit to eat one or two each day as a snack. This alone will cover your selenium needs and support egg and sperm health. It’s the easiest “supplement” you can do – and it’s actually a whole food!

If you typically consume skim or low-fat dairy, try switching to one serving of full-fat dairy daily. For example, enjoy a small bowl of whole milk yogurt with berries, or swap your skim latte for one made with 2% or whole milk. This change can increase your intake of CLA and fat-soluble vitamins that may help with ovulation.

Remember, balance is key – you don’t need to consume only full-fat dairy, but including a bit seems beneficial when trying to conceive.

Try to include a high-zinc food in your daily diet. You could have a serving of lean beef or poultry at dinner, or snack on a handful of pumpkin seeds or almonds. If you love seafood, treat yourself to oysters occasionally – they are fertility gold. Even zinc-fortified cereals or taking a prenatal vitamin with zinc can ensure you meet the recommended 8–11 mg daily. Sufficient zinc supports healthy embryo development from the get-go.

If you live in a sunny climate, spending 15 minutes outdoors with arms or legs exposed can help your body produce Vitamin D. In winter or less sunny locales, focus on Vitamin D foods (fatty fish, fortified milk/orange juice, egg yolks). Ask your doctor if you should take a Vitamin D supplement, especially if you’ve had trouble conceiving – it might improve your odds, particularly if you are deficient.

Replace highly processed vegetable oils with extra virgin olive oil or avocado oil when cooking. These oils are high in antioxidants and monounsaturated fats, which support reproductive health (and overall wellness). For instance, olive oil is a key part of the Mediterranean diet, which has been linked to better fertility outcomes in some studies.

Plus, using olive oil helps you absorb fat-soluble vitamins from veggies – so drizzle away (in moderation).

On the flip side, try to reduce trans fats (often found in fried foods, packaged snacks, and margarine) and heavy sugar intake. High intakes of trans fats have been associated with ovulatory infertility and too much sugar can contribute to insulin resistance, which may disrupt hormone balance. Opt for natural sweeteners like a bit of honey or fruit if you need a sweet fix and choose healthier fats (as mentioned above) instead of hydrogenated oils.

Highly processed foods are often packed with additives, excess sugars, and unhealthy fats that can disrupt hormonal balance and reduce sperm quality. Stick to whole, minimally processed foods like fresh vegetables, fruits, whole grains, lean proteins, and healthy fats. These support stable blood sugar, hormone function, and reproductive health.