People who want to have a child often ask themselves early on: Is there anything I can do on my own to improve my chances? The answer is yes. Although we want to emphasize right away that there are no miracle cures, one thing is clear: A healthy diet and a balanced lifestyle support your fertility and prepare your body for pregnancy in the best possible way. In this article, we’ll show you what matters and how you can easily incorporate small changes into your daily routine.
Balanced and varied: That's what your diet should be like when you're trying to conceive
First, the good news: If you’re trying to conceive, you don’t need to follow a special diet. What’s generally good for your body applies here as well. Your diet should be balanced, varied, and as natural as possible. So it’s not about eating specific “fertility foods” or following a strict diet. Instead, there are a few basic principles to keep in mind:
- Plenty of fruits and vegetables, preferably fresh and in season
- Whole grains instead of white flour
- High-quality protein, such as from legumes, eggs, fish, or lean meat
- Fatty fish like salmon or mackerel as a good source of omega-3 fatty acids
- Healthy fats, such as from nuts, avocados, or high-quality oils
- Dairy products in moderation, preferably full-fat, provide calcium and fat-soluble vitamins
- Iron-rich foods such as legumes, green leafy vegetables, or—in moderation—red meat
- Sufficient fiber for healthy digestion
- Sufficient fluids, preferably water or unsweetened teas
- Less refined sugar and highly processed foods
A healthy diet like this not only promotes general well-being but also ensures that the body gets an adequate supply of vitamins, minerals, and trace elements. By the way: Both women and men benefit equally from a healthy diet.
Folic acid: The one dietary supplement that really makes sense
There are many dietary supplements on the market that are specifically marketed to women trying to conceive. However, we recommend only one: folic acid. This B vitamin plays a crucial role in early pregnancy and should ideally be taken even before conception.
Folic acid supports the healthy development of the neural tube in the fetus, which forms during the first weeks of pregnancy. Since it is difficult to achieve sufficient folic acid levels through diet alone, we recommend taking a supplement.
Weight and Hormones: How Being Overweight Can Affect Fertility
Body weight can also play a role. Being overweight affects hormone balance and thus fertility, in both women and men. In women, it can lead to irregular cycles or impaired egg maturation; in men, weight can affect sperm quality.
That doesn’t mean couples have to strive for a specific ideal weight. But making small, sensible adjustments to daily life is good for your body. More exercise, fewer sugary drinks, regular meals, and more fresh, natural foods on your plate: these are changes that are achievable yet can have a significant impact on weight and hormones.
Wanting to Have Children and Lifestyle: Other Factors That May Play a Role
What we eat—and how much—is important. But other daily habits can also affect fertility.
- Stress is one of the factors that is often underestimated. Both physical and emotional chronic stress can disrupt hormonal balance and thus indirectly affect fertility. Finding ways to reduce stress levels in daily life is good for both you and your body.
- Getting enough sleep also plays a bigger role than many people realize. While we sleep, various hormonal processes in the body regulate themselves. Those who consistently get too little sleep disrupt this rhythm. Seven to eight hours per night is a good guideline.
- Exercise is generally beneficial, but it depends on the amount. Moderate exercise supports the body, whereas excessive exercise can negatively affect hormone production and cause menstrual cycle irregularities. A healthy balance is key here.
- Smoking and alcohol consumption are two additional factors that can impair fertility in both women and men. Reducing these habits—or ideally quitting altogether—creates a better starting point.
That might sound like a lot to take on all at once. But you don’t have to turn your whole life upside down overnight. Start with one aspect and stick to it consistently. Then move on to the next one. This way, you’ll gradually incorporate a healthy lifestyle into your daily routine, without much effort at all.
Personalized support from the very beginning
At the Dr. Loimer Fertility Institute in Linz, we provide comprehensive support as you embark on your journey to having the child you desire. This includes not only medical diagnostics and treatment, but also consultations on nutrition and lifestyle, always tailored to your personal situation.
If you would like to know what you can do to optimally prepare your body for pregnancy, please contact us. We look forward to meeting you and are happy to take the time to answer your questions.
May 2026