Mediterranean diet and fertility: what the evidence says

What does the evidence say about mediterranean diet while trying to conceive?

1. Diets built around vegetables, fruit, whole grains, legumes, nuts, and olive oil, with moderate fish, poultry, eggs, and dairy, have been linked to improved clinical pregnancy and live birth rates in several IVF studies, though not every study found a significant link. 1
2. In men, higher Mediterranean diet adherence has been associated with better semen quality in observational studies, an effect researchers connect to the diet's antioxidant content lowering oxidative stress on sperm. 2
3. Among the dietary patterns studied for fertility, the Mediterranean diet shows the most consistent link to improved clinical pregnancy rates, though researchers say the overall evidence isn't yet strong enough to support one definitive dietary recommendation. 3
4. In a study of 590 women undergoing IVF, higher Mediterranean diet adherence was linked to significantly more embryos retrieved on average (8.40 versus 7.40), though it didn't significantly change clinical pregnancy or implantation rates in that same study. 4
5. Researchers point to the diet's anti-inflammatory properties as a possible reason for its fertility associations, since a less inflamed endometrial environment is thought to be more favorable for embryo implantation. 1

What to know about mediterranean diet while trying to conceive

• Early in trying to conceive is a good time to start shifting toward a Mediterranean-style pattern: plenty of vegetables, fruit, whole grains, olive oil, nuts, and fish, with less red meat and processed food. It's a safe, well-established eating pattern with no downside to starting before you've even confirmed a pregnancy.
• For couples further along in trying, including those starting fertility care, higher adherence has been linked to better clinical pregnancy and live birth rates in some studies, though not all studies agree, so think of it as a supportive habit rather than a guarantee.
• For people in IVF cycles specifically, one cohort study found higher Mediterranean diet adherence was linked to significantly more embryos retrieved, though it didn't improve pregnancy or implantation rates in that same study. Talk with your fertility team about how nutrition fits into your specific plan.