Fertility
Diet affects egg quality, cycle and sperm quality. We work with both partners and give you a clear plan in the time before pregnancy.
In short
What role does diet play in fertility?
Both women's and men's fertility are affected by diet, weight, activity and lifestyle.
Studies show that a Mediterranean-inspired diet, healthy body composition and good levels of certain nutrients can improve the chances of pregnancy — both naturally and with assisted reproduction.
Diet can't guarantee an outcome, but it gives the body a better starting point in the time before pregnancy.
Does this sound familiar?
This might sound like your situation
Many recognise several of the points below at once.
- You've been trying for a while without success
- You want to prepare your body before treatment or pregnancy
- You're unsure which supplements are actually necessary
- Your cycle and weight have changed over the past year
- You want professional advice instead of forums and web articles
SmartEating recommends
What makes the biggest difference?
These factors have the strongest evidence for supporting fertility in the months before trying to conceive.
Folate and key nutrients
Folate, iodine, iron and vitamin D should be secured before pregnancy.
Healthy body weight
Both very low and very high weight can affect ovulation and sperm quality.
Stable blood sugar
Balanced meals support cycle regularity, especially with PCOS.
Alcohol and caffeine
Cutting back on both is recommended while trying to conceive.
Both partners involved
Sperm quality also responds to diet, weight and lifestyle changes.
When should you contact a doctor?
Fertility should be medically investigated when needed.
- You've tried for over 12 months without pregnancy (6 months if the woman is over 35)
- Irregular or absent menstruation
- Previous gynaecological or urological diagnoses
- Known hormonal conditions such as PCOS or endometriosis
- Preparation for IVF or other assisted reproduction
Dietary follow-up can complement medical investigation and treatment, but doesn't replace it.
Common questions
What people ask us most often.
Are supplements necessary?
Folate is always recommended. Other supplements are tailored to your needs.
Personal nutrition
No one with fertility is exactly the same
Age, everyday life, activity level, other conditions and what you actually enjoy eating determine what works for you.
That's why two people in the same situation need different advice. SmartEating AI learns your situation over time and tailors suggestions to your body, goals and everyday life.
- You've been trying for a while without success
- You want to prepare your body before treatment or pregnancy
- You're unsure which supplements are actually necessary
- Your cycle and weight have changed over the past year
- You want professional advice instead of forums and web articles
We work with both partners and create a plan for the time before pregnancy.
SmartEating offers Mediterranean-inspired recipes and a targeted focus on nutrients that matter in this phase.
A clinical dietitian can adjust the plan during IVF and collaborate with a doctor or fertility clinic.
READ MORE
The knowledge behind the advice
Iodine
Iodine is a mineral the body needs to make thyroid hormones, which govern metabolism and are essential for brain development in the foetus and young children. In Norway, iodine is one of the nutrients where both too little and too much can cause problems — and where your diet matters a great deal.
Vitamins and minerals
Vitamins and minerals are micronutrients the body needs in small amounts, but they are essential for nearly all bodily functions. A varied diet with plenty of vegetables, fruit, whole grains and good protein sources usually covers the need without supplements.
Fish and Seafood
Fish and other seafood are key sources of high-quality protein and the polyunsaturated omega-3 fatty acids EPA and DHA. Regular fish intake is one of the most well-documented recommendations in Norwegian and international dietary guidance.
Assessment
A digital form before the session so the specialist knows your situation.
Kick-off conversation
60 minutes online or at a partner clinic.
Personal plan
A concrete plan in SmartEating — food, structure and goals tailored to you.
Ready to get help with fertility?
We'll connect you with a licensed clinical dietitian who understands your situation.
Related topics
