When it comes to fertility, there’s no shortage of advice online – and if you’ve ever found yourself deep in a late-night Google spiral wondering whether to cut out gluten, eat only organic, or live on supplements alone… you’re not alone!
That’s exactly why our recent Trying to Conceive session, guest hosted by Alison Hall, felt like such a breath of fresh air.
Alison brought clarity, calm, and a much-needed dose of realism to the conversation around fertility nutrition. No extremes. No overwhelm. Just practical, evidence-based guidance you can actually use in everyday life.
Here’s what we learned if you missed it (and sign up here if you want to be notified about these in future);
It’s Not One-Size-Fits-All (And That’s a Good Thing)
One of the biggest takeaways? There is no “perfect fertility diet.”
What works brilliantly for one person might not suit another—and that’s completely normal. Alison emphasised the importance of individual needs over generic protocols, which feels both reassuring and empowering.
Instead of chasing the latest trend, it’s about understanding your body, your health history, and what you need to feel supported.
Folate vs Folic Acid: What’s the Difference?
This was a real eye-opener for many.
Around 50% of people have difficulty converting folic acid into its active form (folate) due to genetic variations (like MTHFR). That means even if you’re taking folic acid, your body might not be using it effectively.
The takeaway?
Many fertility clinics now recommend methylfolate, which bypasses this conversion process and is easier for the body to use.
Supporting Conditions Like Endometriosis (Without Overwhelm)
If you’re managing endometriosis, the word “anti-inflammatory diet” can feel intimidating. Alison simplified it beautifully:
Think colour, variety, and whole foods.
Some key players:
- Brightly coloured fruits and vegetables
- Omega-3 rich foods (like salmon, mackerel, sardines)
- Cruciferous veg (broccoli, kale, cauliflower)
- Spices like turmeric (for its active compound, curcumin)
These foods can help support the body in reducing inflammation and processing oestrogen more effectively.
A Note on Omega-3 Supplements
Omega-3s are brilliant for fertility – but timing matters.
Alison advised:
- Pause omega-3 supplements one week before egg collection, embryo transfer, or surgery
- Resume about a week after
- Avoid during the two-week wait (not because they’re harmful – but to reduce unnecessary stress)
Egg Quality Over 40: Where to Focus
For those navigating fertility over 40, the conversation often turns to egg quality—and understandably so.
Alison highlighted a few key supports:
- A good prenatal (with methylfolate and choline)
- Omega-3
- CoQ10 (ideally in its active ubiquinol form)
- NAC (helpful in cases of endometriosis and autoimmune thyroid conditions)
But again, this isn’t about taking everything. It’s about taking what’s right for you.
Male Fertility Matters Too
This was a powerful reminder: fertility isn’t just a “female issue.”
Simple dietary changes for men can have a measurable impact:
- A daily handful (about 60g) of walnuts, almonds, and hazelnuts
- Tomato-based foods (like passata)
- Adequate folate intake for DNA health
Let’s Talk About Food (The Enjoyable Kind)
One of the most refreshing parts of the session? The focus on adding in, not restricting.
Some favourites included:
- Flaxseed: A true “hormone hero” – just 2 tablespoons a day can support gut and hormone health
- Stewed apples: Comforting, simple, and great for digestion
- Bone broth and slow-cooked meals: Gentle, nourishing, and ideal post-surgery
- Liver (yes, really!): In small amounts, incredibly nutrient-dense (and can be hidden in meals if needed!)
And perhaps the most important reminder of all:
Food should still bring joy! This isn’t about “perfect eating” or cutting everything out. It’s about building meals that nourish and satisfy.
Blood Sugar Balance = Hormone Support
Balancing blood sugar is one of the simplest (and most impactful) things you can do when trying to conceive.
A helpful rule of thumb:
- Aim for a balance of protein and carbohydrates at meals
- Pair snacks with protein (think dark chocolate with nuts, or crackers with hummus)
Steady blood sugar = more stable hormones.
Things You Can Probably Stop Stressing About…
Let’s be honest – fertility can already feel overwhelming. So it was reassuring to hear what isn’t worth overthinking.
- Seed cycling? Not essential. If you enjoy it, great—but no need to complicate things
- Strict fasting? Not recommended beyond a gentle overnight fast (around 12 hours)
- Complicated food rules? Often add more stress than benefit
Sometimes, doing less really is more!
Testing & Supplements: A Balanced Approach
Alison encouraged a thoughtful, not excessive, approach:
- Test where helpful (like vitamin D or omega ratios)
- Avoid taking endless supplements “just in case”
- Focus on strong foundations first: food, digestion, consistency
As she put it – no need to be “rattling with supplements.”
A Final Thought
If there was one feeling people left the session with, it was this:
Relief.
Relief that fertility nutrition doesn’t have to be extreme.
Relief that small, consistent changes matter.
Relief that it’s okay to keep things simple.
Because when you’re trying to conceive, you don’t need more pressure – you need support, clarity, and a plan that fits into real life.
And that’s exactly what Alison delivered.
If you’d like support with your own fertility journey, or want to join future sessions like this, keep an eye on our Fertility Action updates – we’re here to help you feel accurately informed, genuinely supported, and a little less alone along the way.
