Fertility Nutrition Calculator

Optimize Your Fertility Nutrition

Calculate and track the essential nutrients needed for optimal reproductive health, tailored specifically for your body and goals.

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Male

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Nutrient Intake Chart

This chart shows your current nutrient intake compared to recommended values for optimal fertility.

Daily Nutrient Tracker

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Daily Nutrient Progress

Key Nutrients for Fertility

For Women

  • Folate/Folic Acid

    Essential for egg development and helps prevent birth defects. The RDA for women trying to conceive is 400-800 micrograms per day.

  • Iron

    Helps transport oxygen to cells and organs. Women trying to conceive need 18-27 mg daily to maintain regular periods and healthy ovulation.

  • Vitamin D

    Regulates hormone production and supports egg development. The recommended intake is 1500-2000 IU per day.

  • Omega-3 Fatty Acids

    Helps regulate hormones and improves blood flow to reproductive organs. Aim for 1-2 servings of fatty fish weekly.

  • Zinc

    Crucial for ovulation and hormone regulation. Women need approximately 8-15 mg daily.

  • Vitamin E

    Helps protect eggs and improves endometrial lining. The recommended intake is 15-200 IU daily.

  • Vitamin C

    An antioxidant that can boost progesterone levels and prevent luteal phase defect. Aim for 500-750 mg daily.

  • CoQ10

    Improves egg quality and mitochondrial function. The recommended dosage is 200-600 mg daily.

  • Vitamin B12

    Supports endometrial lining and decreases miscarriage chances. Aim for 2.4 mcg daily.

Nutrients to Support Reproductive Health

Nutrient RDA for Women RDA for Men Function
Folate/Folic Acid 400-800 mcg 400 mcg Prevents neural tube defects, supports egg quality and sperm health
Iron 18-27 mg 8 mg Prevents anemia, supports ovulation, oxygen transport
Zinc 8-15 mg 15 mg Hormone regulation, egg development, sperm production
Vitamin D 1500-2000 IU 1000-2000 IU Hormone production, implantation, sperm motility
Vitamin E 15-200 IU 15-200 IU Protects eggs and sperm from oxidative damage
Vitamin C 500-750 mg 90-500 mg Antioxidant protection, hormone production, sperm quality
CoQ10 200-600 mg 200-300 mg Energy production for eggs and sperm, mitochondrial function
Selenium 55-200 mcg 200 mcg Protects against DNA damage, supports healthy sperm
Vitamin B12 2.4 mcg 2.4 mcg Cell division, reduces homocysteine levels
Omega-3 Fatty Acids 1-2 servings/week 1-2 servings/week Hormone regulation, reduces inflammation, blood flow

Food Recommendations for Fertility

Foods to Boost Female Fertility

Folate-Rich Foods

  • • Spinach and leafy greens
  • • Asparagus
  • • Broccoli
  • • Citrus fruits (oranges)
  • • Avocado
  • • Beans and lentils

Iron-Rich Foods

  • • Lean red meat
  • • Poultry
  • • Lentils and beans
  • • Spinach
  • • Pumpkin seeds
  • • Quinoa

Omega-3 Rich Foods

  • • Salmon
  • • Sardines
  • • Mackerel
  • • Flaxseeds
  • • Walnuts
  • • Chia seeds

Zinc-Rich Foods

  • • Oysters
  • • Beef
  • • Pumpkin seeds
  • • Lentils
  • • Cashews
  • • Yogurt

Vitamin C Rich Foods

  • • Citrus fruits
  • • Strawberries
  • • Kiwi
  • • Bell peppers
  • • Broccoli
  • • Brussels sprouts

Vitamin E Rich Foods

  • • Sunflower seeds
  • • Almonds
  • • Spinach
  • • Avocados
  • • Olive oil
  • • Papaya

Foods to Limit or Avoid:

  • • Processed foods with high trans fats
  • • Excessive caffeine (limit to 200mg per day)
  • • Alcohol
  • • High-mercury fish (shark, swordfish, king mackerel)
  • • Raw or undercooked animal products
  • • Foods with high added sugars

General Tips for Fertility Nutrition

  • Eat a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
  • Maintain a healthy weight as both underweight and overweight conditions can impact fertility
  • Choose organic produce when possible to reduce exposure to pesticides and other chemicals
  • Stay hydrated with water rather than sugary or caffeinated beverages
  • Reduce stress through mindfulness practices, as stress can impact hormone balance
  • Consider a prenatal vitamin or fertility supplement after consulting with a healthcare provider