The Best Protein for Fertility: How much you really need when TTC

Why Protein Matters When You’re Trying to Conceive

When you’re trying to conceive, it’s crucial to ensure that you’re eating enough protein. As you’ll see in this blog post, protein plays a vital role in hormone production and fertility but it’s important to choose the right protein sources. 

What is Protein?

Once we consume protein, it’s broken down into amino acids.  Some of the many amino acids needed for optimal health can be produced by the body, but there are also ‘essential’ amino acids that the body can’t produce naturally. We need to get these ‘essential’ amino acids from the food we eat, particularly protein. 

Some protein sources are classed as ‘complete’ and this means that they contain all of the ‘essential’ amino acids. ‘Incomplete’ protein sources may contain some or most ‘essential’ amino acids but not the full range. 

How Protein Affects Hormone Health and Fertility

Protein is a building block for almost everything in the body, including hormone production and egg and sperm cells. If your protein intake is inadequate, hormone balance and fertility can be negatively impacted. 

Protein is crucial for egg health, fertilisation, implantation and healthy pregnancy (including building the placenta, fetal growth and development) and provides essential nutrients that are vital for fertility such as zinc, iron, iodine, B vitamins and omega-3 fatty acids.

Amino acids can have an indirect impact on fertility by helping to regulate hormone balance, balancing blood sugar (which can have positive effects for regular ovulation and a healthy menstrual cycle), supporting better gut health, and reducing inflammation.

How Much Protein Should You Eat When Trying To Conceive?

How much protein you need depends on factors such as your age, weight, lifestyle and overall health.

Best Protein For Fertility ( and what to limit)

Protein diversity matters just as much as protein quantity. Protein-rich foods can be a fantastic source of vitamins, minerals, fibre and antioxidants but some can also contain saturated fats, trans fats and nitrites (especially processed meats) that can be inflammatory. 

Animal Proteins

Animal proteins such as meat, poultry, fish and eggs are complete proteins that contain all essential amino acids but that doesn’t mean that your protein intake should come solely from animal sources. 

More protein isn’t necessarily better, especially for animal protein. Researchers have shown a link between consuming high amounts of animal protein and ovulatory infertility, for example. 

Studies have also shown that processed red meat can reduce sperm quality, count, concentration and morphology in men while fish has been associated with an improvement in semen quality. 

But fish hasn’t been linked to the same risks and fatty fish in particular is a great source of anti-inflammatory omega-3 acids as well as protein. Research has shown that couples who ate two portions of fatty fish per week are more likely to conceive. Fatty fish has also been linked to a shorter time to pregnancy and a positive effect on embryo formation when undergoing IVF. 

Plant Protein

Plant proteins such as beans, lentils, tofu, nuts and seeds are mostly incomplete proteins that still include essential amino acids and fertility-friendly nutrients. Quinoa is the main exception here as a plant protein that contains all essential amino acids. 

Getting adequate protein from animal and plant proteins provides fertility-friendly nutrients that help to optimise your fertility and reduces the risk of ovulatory infertility linked to excessive animal protein intake. 

In fact, studies have indicated that choosing more plant-based proteins can be beneficial for fertility and that swapping some of your animal proteins for plant proteins can be a good move. To make sure that you’re consuming an optimal balance of proteins, you can work with a dietitian like myself. 

Tips for Optimising Protein Intake

What you pair with your protein sources is important too. Balance protein with fibre and healthy fats for optimal hormone and blood sugar balance. 

Optimising your protein intake is a great place to start in supporting your fertility but there’s a lot more to think about.  If you’re not sure where to start, you can download my Free Eat To Thrive : The 7 Day Fertility Meal Plan to discover easy , nourishing meals to support hormone balance and egg quality.

The Bottom Line

Optimising your nutrition and lifestyle gives you the best chance of conception and a healthy pregnancy.

Wherever you are on your fertility journey, nutrition and lifestyle to improve your chances of falling pregnant, staying pregnant and having a healthy pregnancy and baby.

It takes 3-4 months for egg and sperm health to improve, which means that your chances of a successful pregnancy can start to increase in a few short months, too.

As a Fertility, IVF and Women’s Health Dietitian, I can help you to plug nutrition and lifestyle related knowledge gaps that may be affecting your chances of a successful pregnancy and use the power of food and lifestyle to support your fertility. 

You can work with me through the 3 month Nurture Her Fertility Package a personalised program tailored to suit whatever stage of the journey you're on, whether you're trying to conceive naturally or preparing for or undergoing IVF. It’s designed to help you improve egg and sperm health, support hormone balance, and feel confident and in control of your TTC journey.

Book your free Nurture Her Discovery Call today to explore how personalised nutrition support can move you closer to a healthy pregnancy.