🌱 Trying to Conceive (TTC)

Nutrition & Lifestyle Guide for Women and Men

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Not medical advice. Always consult your healthcare provider, especially if you've been trying for 6–12+ months without success.

Conception isn't just about timing — it's about building the healthiest possible environment for an embryo before you even get a positive test. This page covers fertility nutrition and lifestyle for both partners. Women's and men's fertility are covered separately below, but many recommendations overlap — this is a team effort.

📋 Table of Contents

• 👩 Women's TTC Guide
  • The Big Picture
  • ✅ What to Eat
  • 🥤 What to Drink
  • ❌ What to Avoid
  • 🏃 What to Do
• 👨 Men's TTC Guide
  • ✅ What to Eat
  • ❌ What to Avoid
  • 🏃 What to Do
• 🍵 Teas for TTC
  • ✅ Good Choices
  • ⚠️ Use with Caution
  • ❌ Avoid
• 🍳 TTC Recipes
  • 🥤 Fertility Smoothie
  • 🥗 Zinc & Selenium Fertility Bowl
  • 🍵 TTC Nourishing Nettle Tea

👩 Women's TTC Guide

The Big Picture

What you eat and how you live directly affects egg quality, hormone balance, and uterine health. The changes you make now will still be in effect during those critical early weeks of pregnancy — often before you even know you're pregnant.

✅ What to Eat

Foundational Nutrients for Fertility

Foods to Emphasize

• Full-fat dairy — some research links it to improved ovulatory function; yogurt, whole milk, cheese
• Plant-based proteins — lentils, beans, quinoa, tofu
• Complex carbohydrates — brown rice, oats, sweet potato; stabilize blood sugar and insulin, which affects hormones
• Healthy fats — avocado, olive oil, nuts, seeds
• Colorful vegetables — variety matters; aim for 5+ colors daily
• Fermented foods — yogurt, kefir, kimchi, sauerkraut; gut health is directly connected to hormone metabolism

🥤 What to Drink

• Water — aim for 8–10 cups/day; hydration affects cervical mucus quality
• Whole milk or fortified plant milk — calcium and vitamin D
• Fresh vegetable or fruit juices — no added sugar
• Bone broth — collagen, minerals, gut support
• Safe herbal teas — see the Tea section below

❌ What to Avoid

Foods & Drinks

• Alcohol — even moderate drinking can reduce fertility; best to eliminate entirely when TTC, or cut off in the second half of your cycle at minimum
• High-mercury fish — shark, swordfish, king mackerel, tilefish, bigeye tuna; mercury accumulates and damages egg quality
• Trans fats — found in fried fast food and some packaged snacks; linked to ovulatory infertility
• Refined carbs and added sugar — spike insulin, disrupt hormonal balance
• Excessive caffeine — over 200mg/day may reduce fertility; one cup of coffee is generally acceptable, but cut back on energy drinks
• Processed soy in excess — phytoestrogens in large amounts may interfere with hormone cycles; moderate whole soy (edamame, tofu) is fine
• Raw sprouts — bacterial contamination risk
• Unpasteurized juice or dairy — listeria risk

Lifestyle

• Smoking — damages eggs and reduces egg count
• Recreational drugs — interfere with ovulation and implantation
• Extreme exercise — over-training can suppress ovulation, particularly when body fat drops below healthy levels
• Chronic stress — elevates cortisol, which disrupts LH and progesterone
• BPA exposure — linked to reduced egg quality; avoid heating food in plastic; switch to glass or stainless

🏃 What to Do

• Start a prenatal vitamin now — with at least 400–800mcg of folate. Neural tube formation happens in weeks 3–4, before most people know they're pregnant
• Track your cycle — use basal body temperature (BBT), LH strips, or an app like Flo, Clue, or Natural Cycles
• Time intercourse around your fertile window — typically days 10–16 of a 28-day cycle; peak fertility is the day of ovulation and 1–2 days before
• Get a preconception checkup — check thyroid, iron, vitamin D, and review any medications
• Maintain a healthy weight — both underweight and overweight can disrupt ovulation
• Prioritize sleep — 7–9 hours; poor sleep disrupts reproductive hormones
• Manage stress — yoga, meditation, walks, therapy; whatever works for you
• Limit endocrine disruptors — swap conventional cleaning products; avoid phthalates in personal care products

👨 Men's TTC Guide

Men's fertility is frequently overlooked, but sperm quality contributes to roughly half of all fertility challenges. The good news: sperm regenerates on a ~74-day cycle, so improvements in diet and lifestyle can measurably improve results within 3 months.

Key difference from women's guide: While the women's guide focuses on egg quality, hormonal balance, and uterine environment, the men's guide focuses on sperm count, motility, and morphology — the three main parameters measured on a semen analysis.

✅ What to Eat

Best Foods for Sperm Health

• Oysters — highest natural zinc source
• Eggs — zinc, selenium, choline, vitamin D all in one
• Salmon and sardines — omega-3s and vitamin D
• Walnuts — omega-3s and antioxidants
• Dark leafy greens — folate and antioxidants
• Cooked tomatoes — lycopene bioavailability is higher when cooked
• Pumpkin seeds — zinc and magnesium
• Berries — antioxidants
• Brazil nuts — 1–2 per day for selenium (more is not better)
• Dark chocolate — magnesium and antioxidants

❌ What to Avoid

• Alcohol — directly reduces testosterone and sperm count; even moderate drinking has measurable effects on semen parameters
• Smoking — damages sperm DNA and increases abnormal morphology
• Hot tubs, saunas, long hot baths — sperm production requires temperatures slightly below core body temperature; heat exposure significantly reduces sperm count
• Tight underwear — same heat issue; boxers are preferable to briefs while TTC
• Anabolic steroids or testosterone supplements — suppress the body's natural sperm production, sometimes permanently
• Recreational drugs — marijuana lowers sperm count and motility; cocaine, opioids, and others cause additional harm
• Processed foods and trans fats — linked to reduced sperm concentration
• Excessive soy — large amounts of phytoestrogens may affect testosterone; normal dietary amounts of whole soy are fine
• BPA from plastics — linked to reduced sperm quality; avoid heating food in plastic containers
• Prolonged laptop use on the lap — heat issue; use a desk
• Excessive cycling — prolonged perineum pressure can affect sperm; use padded shorts and take breaks
• High stress — cortisol suppresses testosterone production

🏃 What to Do

• Take a male fertility supplement or ensure your diet covers zinc, selenium, CoQ10, vitamin C, vitamin D, folate, and omega-3s
• Exercise regularly — moderate cardio and strength training boost testosterone; avoid extreme endurance training
• Maintain a healthy weight — obesity lowers testosterone and raises estrogen
• Sleep 7–9 hours — testosterone is produced primarily during deep sleep
• Get tested — a semen analysis is inexpensive and provides concrete data on count, motility, and morphology
• Limit alcohol — ideally cut it out or keep to 1–2 drinks per week
• Quit smoking — one of the highest-impact changes for sperm health
• Keep it cool — loose boxers, no hot tubs, laptop off the lap
• Reduce stress — cortisol suppresses testosterone; address it with the same tools that work for you (exercise, sleep, therapy)

🍵 Teas for TTC

✅ Good Choices

Nettle Leaf
One of the most nutrient-dense herbal teas available. Rich in iron, calcium, magnesium, and vitamin K — all of which support egg quality and uterine health in women and overall vitality in men. It has a mild, earthy flavor and can be steeped strong for maximum mineral benefit. Completely safe across all phases.

Rooibos
A South African herbal tea that is naturally caffeine-free and rich in antioxidants. There are no known concerns at any stage, making it a reliable default when you want a warm drink without caffeine. Red and green varieties are both safe.

Oat Straw
Made from the green oat plant (not the same as oatmeal). Mildly calming, mineral-rich, and traditionally used to support reproductive health. Blends well with nettle.

Ginger
Safe for both partners, though it's most widely known for nausea support in pregnancy. As a TTC tea, it's a good anti-inflammatory choice and helps with digestion.

Chamomile
Calming and sleep-supportive. Useful if stress is affecting your cycle or sleep quality. Safe in moderate amounts during TTC.

Lemon Balm
Calming and mildly antiviral. Good for stress reduction, which is valuable during TTC when anxiety can disrupt both ovulation and hormone balance.

⚠️ Use with Caution

Red Clover Blossoms
Contains isoflavones (plant-based estrogens) that some practitioners believe help support estrogen balance during TTC. Safe to include in small amounts in TTC-phase teas. Switch to a different blend once you get a positive test — it is not recommended during pregnancy.

Green Tea
Safe in small amounts during TTC, but note that its EGCG compounds may interfere with folate absorption in larger quantities. One cup occasionally is fine; do not drink it heavily, especially given how important folate is right now.

❌ Avoid

Once you are actively TTC, avoid any tea that is also contraindicated in early pregnancy — you may be pregnant before a test confirms it:

• Pennyroyal, black cohosh, blue cohosh, dong quai, motherwort, mugwort, yarrow, wormwood — all have uterine-stimulating or abortifacient properties
• Senna — stimulant laxative; may affect uterine activity
• Hibiscus in large amounts — may stimulate uterine contractions; small amounts in blends are low risk but limit intake

🍳 TTC Recipes

🥤 Fertility Smoothie

Rich in folate, zinc, omega-3s, and antioxidants — good for both partners

Ingredients:

• 2 cups fresh spinach
• 1 cup frozen blueberries
• 1 banana
• 2 tbsp ground flaxseed
• 1 tbsp almond butter
• ½ cup plain full-fat Greek yogurt
• 1 cup milk or fortified almond milk
• Optional: 1 tsp bee pollen (TTC only — do not use during pregnancy)

Instructions:
Blend all ingredients until smooth. Drink immediately for maximum nutrient value.

Makes 1 large or 2 smaller servings.

🥗 Zinc & Selenium Fertility Bowl

Particularly good for men's sperm health; lycopene, zinc, and selenium in one meal

Ingredients:

• 1 cup cooked quinoa
• 2 eggs, soft-boiled or poached
• 1 cup cherry tomatoes, roasted at 400°F for 20 min (roasting increases lycopene)
• ½ cup canned chickpeas, rinsed and roasted until crispy
• 1 handful spinach
• 1 tbsp pumpkin seeds
• 1 Brazil nut, roughly chopped
• Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, salt and pepper

Instructions:

1. Cook quinoa per package instructions. Roast tomatoes and chickpeas.
2. Build the bowl: quinoa base, then spinach, tomatoes, and chickpeas.
3. Top with soft-boiled eggs, pumpkin seeds, and Brazil nut.
4. Drizzle with dressing and serve.

🍵 TTC Nourishing Nettle Tea

Iron, calcium, and magnesium for both partners

Ingredients:

• 2 tsp dried nettle leaf
• 1 tsp dried oat straw (optional)
• 1 tsp dried red clover blossoms (optional — supportive for estrogen balance during TTC; discontinue once pregnant)
• 2 cups boiling water
• Honey and lemon to taste

Instructions:
Steep herbs in boiling water for 10–15 minutes (longer steep = more mineral extraction). Strain and enjoy. Can be made in a larger batch and refrigerated for up to 2 days.

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Last updated: June 2026 | DouGina.com | Not medical advice — always consult your healthcare provider