Why nutrition matters for fertility

For many couples and individuals, the path to parenthood isn’t always straightforward. While modern medicine offers vital support, there’s growing recognition that nutrition and lifestyle play a powerful role in fertility. What we eat, how we live, and even the everyday products we use can influence not only our chances of conceiving but also the long-term health of both parents and children.

To explore this topic, RTL Today spoke with Jo Smale, a registered Nutritional Therapist in the UK and member of the British Association of Nutritional Therapy and Lifestyle Medicine, who now practises in Luxembourg. Jo specialises in fertility, taking a science-backed, whole-body approach to supporting couples and singles on their journey to parenthood.

Jo’s interest in nutrition and fertility is deeply personal. After experiencing miscarriages of her own, she realised that conventional medicine, while essential, didn’t address the underlying imbalances affecting her body. Today, she works with clients to optimise fertility at every stage, whether preparing for conception naturally, undergoing IVF, or supporting post-conception and pregnancy health.

How Jo works with clients

Jo takes a highly personalised approach with everyone she sees. “I never just hand out a list of foods and say, eat more greens”, she explains. She begins by looking closely at each client’s diet, lifestyle, and health history before deciding where to focus. For some that might mean rebalancing blood sugar; for others supporting gut health, thyroid function, or reducing inflammation.

She usually works with couples for at least three months, adapting advice to each person’s situation. “It’s about meeting people where they are", she says. “Sometimes it’s as simple as starting with one change. Step by step, those small changes add up.”

Because fertility struggles can feel overwhelming, Jo emphasises the emotional side too: “It’s not only about nutrition – it’s also about support, listening, and holding someone’s hand through the process.”

Why nutrition matters for fertility

Jo is clear that conventional medicine has an important role in fertility. But "sometimes medicine can feel like a band-aid”, she explains. “You might be prescribed something that helps the symptom, but unless you address the root cause, the imbalance is still there.” For Jo herself, it was uncovering her thyroid issues, and understanding how inflammation, antibodies, and lifestyle interconnected that made the difference.

Struggles with fertility are often a sign of underlying imbalances that can be supported through diet and lifestyle. Nutrition works at the root cause. A balanced, nutrient-rich diet supports the body on a cellular level. “Food provides the raw materials for reproduction”, Jo explains. “Healthy fats keep cell membranes flexible, antioxidants protect eggs and sperm from damage, and nutrients like folate and zinc directly support development."

She also stresses that fertility isn’t just a women’s issue. “It takes two to tango. Around 40 percent of fertility challenges come from men. Their diet and lifestyle – things like excess stress, lack of sleep, even having their smartphone in their pocket – can all affect sperm quality.”

By addressing both partners’ nutrition, couples can make meaningful changes in the crucial preconception period.

The 90-day window for our reproductive cells

Jo encourages couples to approach fertility in three-month blocks. "It takes around 90 days for both eggs and sperm to fully develop", she explains. "That means the food you eat, the sleep you get, even how you manage stress in that window can directly influence the quality of your reproductive cells."

This 90-day period is a powerful window for change. Jo helps couples make targeted adjustments, from improving diet quality and increasing antioxidants to balancing blood sugar and reducing environmental toxins. “Movement, sleep, and stress management all contribute", she notes. “It’s not just nutrition; it’s the combination of lifestyle factors that makes the biggest difference.”

Jo also highlights the psychological aspect. “Three months can feel like a long time when you’re eager to start a family, but it actually flies by”, she says. “I usually see clients every two weeks, and before they know it, they’ve built new routines and often feel healthier overall. Some people might be overwhelmed at first, but even small, consistent changes have a big impact.”

She stresses that the 90-day approach is about gradual, manageable changes rather than instant overhaul.

The food foundations

For Jo, a Mediterranean-style diet is the best starting point. “Research shows it can improve conception rates by around 40 percent”, she says. This approach is rich in colourful fruits and vegetables, oily fish, legumes, whole grains, and healthy fats like olive oil. “I always tell clients to 'eat the rainbow'. Those antioxidants protect eggs and sperm, leafy greens provide folate for egg development, and fibre supports gut health.”

"You need protein for repair, complex carbs for steady energy, and enough fibre to keep everything moving”, she explains. In contrast, processed foods and hidden sugars can spike blood sugar and increase inflammation. “Empty calories don’t nourish the body. When we’re trying to create new life, we need the best possible building blocks.”

Of course, other diets such as keto and vegan, can also work. However, Jo explains that no matter what diet you follow "it's all about balance."

Beyond the plate

Fertility isn’t shaped by food alone. “We’re living in such an unnatural world”, Jo warns. “Plastics, receipts, pollution, even plastic lids on coffee cups, they all expose us to toxins that can disrupt hormones and affect fertility.” While it’s impossible to avoid everything, she guides clients to reduce their “toxic load” step by step.

Movement, stress management, and sleep are equally important. “Excessive exercise can be a stressor, but so can sitting all day”, she says. “Moderate, enjoyable movement is key. And seven to eight hours of sleep is vital, yet often overlooked.”

Fertility is about more than just conception, it reflects the overall health of both partners and the environment they create for a future child. Nutrition acts as the body’s fuel, providing essential building blocks for healthy eggs and sperm, balanced hormones, and reduced inflammation.

Jo emphasises that both men and women play an equal role in shaping family health. By approaching fertility as a shared journey, couples can optimise their chances of conception while supporting long-term wellbeing for themselves and their children. Ultimately, investing in nutrition and lifestyle isn’t just about getting pregnant, it’s about nurturing a foundation for a healthy life together.

If you’d like to learn more about this topic or get in touch with Jo, you can visit her website here.