Today, there are many different ways people choose to eat, and more people are asking whether a vegetarian diet can help or hurt their chances of having a baby. The answer is yes-a diet without meat can support fertility and a healthy pregnancy. However, to make sure the body has everything it needs for reproduction, vegetarians need to plan their meals and pay attention to nutrients. It’s not just about skipping meat; it’s about making sure you get enough important vitamins, minerals, and other nutrients. Whether you eat meat or follow a plant-based diet, being healthy is the best way to prepare for parenthood. For people who don’t eat meat, it’s important to understand and work around certain nutrition needs to help fertility.
Does a Vegetarian Diet Influence Fertility?
As plant-based diets become more common, many wonder how these diets affect chances of getting pregnant. In Australia, more than 2.5 million people eat mostly vegetarian, and many in the UK do too. Most of the research shows that, when planned well, vegetarian diets are safe and can be good for fertility and pregnancy. But simply taking meat out of the diet can cause problems if important nutrients aren’t replaced.
What matters most is having a balanced diet with all the necessary nutrients, whether or not you eat meat. Studies show that being healthy as a parent helps create a healthy child. For vegetarians, this means finding plant-based sources for nutrients found in meat and sometimes taking supplements if needed. Having these nutrients can improve the body’s ability to conceive and support a healthy pregnancy.
What Does Recent Research Say about Vegetarian Diets and Fertility?
Recent studies have provided more details about how what you eat relates to female fertility. For example, a Harvard review found that nutrients like folic acid, vitamin B12, and omega-3 fatty acids are helpful for fertility, while eating a lot of trans fats, processed meats, sweets, and sugary drinks can have a negative effect, no matter what type of diet you have.
When it comes to vegetarian diets, some results are mixed. A 2024 meta-analysis showed no strong links-positive or negative-between vegetarian diets and sperm quality, sex hormone levels, or infertility. However, there were some minor hormonal differences that need more research. Another small study even found vegetarian and vegan women had fewer mild ovulation problems than women who ate meat.
It’s important to note that a healthy plant-based diet-full of fruits, veggies, whole grains, and legumes-has different effects than a vegetarian diet heavy in processed foods. Studies have found women who follow healthier plant-based diets tend to get pregnant faster than those who eat more processed foods. This means that healthy food choices, not just cutting out meat, matter most for fertility.
How Does Diet Affect Conception and Reproductive Health?
What you eat plays an important role in fertility for both men and women. Good nutrition helps the body make hormones, develop eggs and sperm, keep the uterus healthy, and more. For women, this leads to regular ovulation, good egg quality, and a healthy uterus. For men, it helps sperm count, movement, and shape.
Certain nutrients help these processes. Antioxidants from plants protect reproductive cells from damage. Healthy fats help make hormones, and complex carbohydrates give steady energy. Protein helps build new cells, including those needed in pregnancy. If you don’t get enough key nutrients, it can cause problems with ovulation, egg or sperm quality, or how an embryo attaches to the uterus.
Food habits also affect body weight and inflammation, both of which are connected to fertility. Diets high in processed foods, sugar, and unhealthy fats can cause problems like higher body weight or conditions such as PCOS, often making it harder to conceive. Healthier diets, like plant-based or Mediterranean diets, have been linked to better chances of getting pregnant.
Important Nutrients in Vegetarian Diets for Fertility
Vegetarian diets have many benefits, but there are certain nutrients you need to watch carefully when trying to get pregnant. The good news is that many plant foods are packed with these nutrients-you just need to know where to look and how to combine them.
Some nutrients are harder for the body to absorb from plants than from animal products. For example, iron and vitamin B12 are easier to get from meat. This doesn’t mean vegetarians can’t get enough, but it means they need to be more thoughtful about meal choices and might need fortified foods or supplements.
Where to Get Protein on a Plant-Based Diet
Protein is important for fertility and pregnancy. While animal foods are common sources, plants can also provide plenty of protein. People who eat dairy and eggs get complete proteins from these foods. Vegans or those who rely solely on plants can look to soy products like tofu and tempeh, quinoa, and buckwheat for complete proteins.
You can also combine different plant foods to get complete protein-for example, eating rice with beans. Other sources include nuts, seeds, and some vegetables. Studies have shown that eating more plant proteins instead of animal proteins can lower the risk of certain fertility problems. The key is eating enough and including a variety of protein-rich foods.
Getting Enough Iron without Meat
Iron is very important for carrying oxygen in the blood and helping with baby’s growth. A lack of iron can lower fertility and make pregnancy harder. Plant-based iron is not absorbed as well as iron from meat, but pairing it with vitamin C can help the body use it better.
Good plant sources of iron include beans, lentils, spinach, kale, wholemeal bread, fortified cereals, and dried fruits like apricots. Eating these foods with something high in vitamin C, like oranges or bell peppers, can help your body absorb more iron. Some women might also need an iron supplement, especially if they’re low in iron already.
The Importance of Folic Acid and B12
Folic acid (B9) and vitamin B12 are both vital for having a healthy pregnancy and baby. Folic acid is needed before and during pregnancy to help prevent birth defects. Plant foods often have folate, but most experts recommend all women take a folic acid supplement when trying to get pregnant.
Vitamin B12 is mostly found in animal foods, making it harder for vegetarians and vegans to get enough. It’s needed for nerve and brain health. Lack of B12 can lead to problems with the baby’s growth and development, and can even make it harder to get pregnant or stay pregnant. Taking a B12 supplement is usually the best way for vegetarians, especially vegans, to avoid shortages. Men also need enough B12 for healthy sperm.
Vitamin D and Calcium for Fertility
Both vitamin D and calcium are important for bone health and fertility. Vitamin D helps with egg development and can affect how an embryo attaches to the uterus. Most vitamin D comes from sunlight, some mushrooms, and fortified foods. Low vitamin D has been linked to problems like PCOS in women, while it helps improve sperm movement for men.
Calcium, mostly known for bone health, is also important in pregnancy. Dairy is the usual source, but for those who avoid dairy, you can find calcium in fortified plant milks, orange juice, dark greens, broccoli, and fortified cereals.
Phytoestrogens and Antioxidants
Some plants, such as soy, have natural compounds called phytoestrogens. There has been debate about whether eating a lot of soy affects fertility, but newer research shows that soy does not harm fertility and may even help in some situations, like fertility treatments.
Antioxidants are found in many fruits, nuts, and veggies. They help protect cells-including eggs and sperm-from damage. While the benefit of taking antioxidant supplements isn’t proven, diets rich in antioxidant foods are good for general health and may support fertility for both men and women.
Benefits of a Vegetarian Diet for Fertility
A well-chosen vegetarian diet can offer special benefits when trying to have a baby. These diets usually focus on fresh, whole foods and avoid ingredients that can harm fertility, such as trans fats and processed meats.
Research backs up the idea that plant-based eating helps prevent health problems linked to fertility, such as high blood pressure, being overweight, and some diseases. These benefits not only make you healthier but can also make it easier to get pregnant.
Lower Risk Factors for Fertility Problems
Vegetarian diets are often lower in unhealthy fats and processed foods. These ingredients can harm the body’s ability to have children. Sticking to natural, plant-based foods can help avoid inflammation and hormone problems that make it more difficult to conceive.
Effects on Weight, Hormones, and Ovulation
Staying at a healthy weight helps the body control hormones and have regular ovulation. Plant-based diets are usually higher in fiber and lower in calories, which can help prevent weight problems. Eating more whole plant foods can also help balance hormones and control blood sugar, which is especially good for women with PCOS.
Extra Health Gains during Preconception
The health benefits of plant-based eating go beyond fertility. Vegetarian diets can improve heart health, lower cholesterol, and support a strong immune system. Having a healthier body overall makes pregnancy easier and safer for both parents and the baby.
| Benefit | How It Helps Fertility |
|---|---|
| Lower unhealthy fats | Reduces inflammation and hormone issues |
| High fiber intake | Supports healthy weight and balance of hormones |
| More antioxidants | Protects reproductive cells from damage |
Risks and Gaps in Vegetarian Diets
There are many upsides to plant-based eating, but it can be hard to get enough of some nutrients needed for fertility, especially if all animal foods are removed. People who don’t plan their diets carefully can miss out on nutrients needed for healthy eggs, sperm, and pregnancy.
The most common problems are not getting enough protein, vitamins, or minerals found mostly in animal foods. Without paying attention, these shortfalls can affect hormones and make conception more difficult.
Typical Deficiencies Seen with Vegetarian Diets
- Vitamin B12: Largely found in animal products. Needed for embryo development and pregnancy success.
- Iron: Non-meat iron is harder to absorb. Low iron affects fertility and healthy baby growth.
- Zinc: Important for healthy egg and sperm cells. Plant foods contain blockers that can reduce zinc absorption.
- Choline: Needed for baby’s brain and cell growth, mostly found in eggs and organ meats.
- Vitamin A (Retinol): Only animal foods have this ready-to-use form. Plant forms may not always convert well in the body.
- DHA (Omega-3): Key for brain and eye development, mostly in fish. Plant omega-3s do not convert well to DHA.
Testing and Supplements for Nutrient Gaps
Because of these risks, regular blood tests and the right supplements are especially important for vegetarians trying to get pregnant. See a doctor or dietitian for advice. Blood tests can show if you need more B12, iron, or vitamin D. Many will benefit from a prenatal vitamin with extra B12, iron, and vitamin D. Vegans should consider a DHA supplement made from algae. Some nutrients need to come from food because supplements may not work as well or may not be absorbed as much.
When to Talk to a Professional
Anyone who wants a baby-and especially vegetarians or vegans-should check in with a healthcare provider or fertility expert. These professionals can make sure you’re not missing key nutrients and help design a meal plan to get what you need. They also help pick the right supplements and explain how to get the most out of what you eat. If you’re having trouble getting pregnant, a doctor can look at your health, possible medication issues, and lifestyle habits that may get in the way.
Should Vegetarians Change Their Diet When Trying to Conceive?
Choosing to change your vegetarian diet while trying for a baby is up to you, but it should be a thoughtful choice. You don’t need to start eating meat-all you need is to ensure your diet includes everything your body needs for this stage.
Simply eating a vegetarian diet without attention to nutrients is not enough. Below are some practical ways vegetarians can boost fertility through better food choices and supplements.
Steps for Supporting Fertility on a Vegetarian Diet
- Eat a variety of proteins every day-beans, lentils, tofu, tempeh, nuts, seeds, and quinoa. If you eat eggs and dairy, include them for extra nutrients.
- Eat iron-rich plants (like beans, greens, fortified cereals) together with vitamin C-rich foods (like citrus and peppers) to help absorb more iron.
- Include healthy fats from flaxseeds, chia seeds, walnuts, and consider an algae DHA supplement.
- Eat plenty of leafy greens and legumes for natural folate, and be sure to get B12 from fortified foods or supplements.
- Choose whole grains and lots of fruits and vegetables to help with hormone balance and steady energy.
Building Balanced Meals
Meal planning is key for a strong vegetarian diet. Each meal should include:
- Protein (beans, eggs, dairy, tofu, or tempeh)
- A whole grain or other complex carbohydrate
- Healthy fats (nuts, seeds, avocado)
- Plenty of fruits and vegetables
Example meals:
- Breakfast: Fortified plant-based yogurt with berries and nuts, or tofu scramble with spinach.
- Lunch: Lentil soup with whole-grain bread and side salad, or quinoa bowls with veggies and chickpeas.
- Dinner: Tempeh stir-fry with brown rice, or bean tacos with avocado.
- Snacks: Fruit, nuts, or seeds.
Supplements and Fortified Foods
Even with careful meal choices, some nutrients are hard to get from plants. Supplements and fortified foods can help fill the gaps. Nearly all women planning for a baby should take a prenatal vitamin with folic acid and B12. Vegetarians and vegans should pay special attention to:
- Vitamin B12 (from supplements or fortified foods)
- Algae-based DHA (for omega-3s, especially for vegans)
- Iron (suppplement if blood tests show low levels)
- Vitamin D (supplement if low or limited sunlight)
Fortified foods like plant milks, cereals, and nutritional yeast also add extra nutrients. Talk to your healthcare provider about what supplements you need and in what amounts.
Questions People Often Ask about Vegetarianism and Fertility
As more people move to plant-based diets, lots of questions come up about having children while staying vegetarian. Here are some common ones:
Is a Vegetarian or Vegan Diet Safe in Pregnancy?
Yes, it is safe if you plan it well. Removing meat alone is not enough; you have to replace nutrients meat provides. A balanced, thoughtful vegetarian or vegan diet (with supplements as needed) can support a healthy pregnancy. Make sure to get enough protein, iron, B12, vitamin D, calcium, iodine, and omega-3s. It’s a good idea to see a dietitian or your doctor for specific advice.
Can Plant-Based Diets Affect Male Fertility?
The effects of a vegetarian or vegan diet on male fertility are still being studied. Some research suggests vegan men may have better sperm, while others see no difference. What’s clear is that healthy, well-planned diets-full of fruits, veggies, and whole grains-are good for sperm. Diets high in processed foods and unhealthy fats can hurt sperm quality. The quality of a vegetarian diet matters more than simply avoiding meat.
Are There Areas Where More Research Is Needed?
Yes, there’s still a lot to learn. Studies use different definitions of “vegetarian,” include different groups of people, and often rely on self-reported diets, which may be inaccurate. Many are observational, so they don’t prove that a diet causes changes in fertility. Also, vegetarians often live healthier in other ways (like more exercise) that affect results. More long-term, well-controlled studies are needed to understand all the ways plant-based eating can affect fertility for both men and women.
