Whether you're trying to conceive or supporting your cycle, nutrition matters. Folate, zinc, healthy fats, and key vitamins help balance hormones, support egg and sperm quality, and create a fertile foundation.

Male Fertility

Nourish your body to support reproductive health

Your daily dose of nutrients for better energy, gut health, and mood

Eating a variety of fruits and vegetables is one of the best things you can do for your body.
             They're packed with essential fibre, vitamins, and antioxidants that work together to support your overall wellbeing. This powerful combination helps nourish your gut (which has a real impact on your mood), helps you feel more energised, and keeps your body's systems in balance.

Fruit & Veg

The NHS recommends five daily portions of fruit and veg to help you get the essential fibre, vitamins, and minerals your body needs to thrive.

The World Health Organization suggests consuming a minimum of 400g (five portions) of fruit and vegetables daily to lower the risk of chronic disease.

US guidelines promote 1.5-2 cups of fruit and 2-3 cups of vegetables per day as part of a healthy diet - only 1 in 10 US adults meet this target.

Apple

Broccoli

Carrot

Orange

Spinach

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.

Mackerel

Milk

Salmon

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Cheese

Tuna

Powerful antioxidant for immune and thyroid health

Selenium is a trace mineral that acts as a powerful antioxidant, protecting your cells from daily stressors. It's also essential for a healthy immune response and helps regulate the hormones that manage your body's metabolism.

        While it's found in foods like fish, meat, and eggs, the most remarkable source is the Brazil nut. In fact, a couple of Brazil nuts can often contain more than your entire daily requirement, making them of nature's most potent nutritional packages.

Selenium

Learn about selenium's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific selenium RDAs for different life stages.

Brazil nuts

Chicken

Sunflower seeds

A key mineral for a strong immune system and your body's natural repair process

Zinc is a fundamental mineral involved in the work of over 300 enzymes in your body. This vast range of activity is essential for supporting a robust immune system, healing wounds, and even maintaining your senses of taste and smell.

        While zinc is present in many foods, how your body absorbs it can differ. Animal sources like meat and shellfish provide zinc that is easily used by the body. Plant-based sources like legumes, nuts, and seeds are also excellent, but their zinc can be slightly less available for absorption due to naturally occurring compounds in the plants.

Zinc

Learn about zinc's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific zinc RDAs for different life stages.

Beef

Cashews

Lentils

Pumpkin seeds

Long-chain omega-3 from fish; vital for brain and anti-inflammatory effects

While plant-based ALA is the starting point, EPA and DHA are the powerful, ready-to-use forms of omega-3, found almost exclusively in oily fish and other marine sources. They are vital for brain function and vision, and play a key role in helping to regulate your body's inflammatory response.

        Instead of a strict daily milligram target, the simplest and most effective strategy is to aim for two portions of fish per week, ensuring at least one of them is oily. For those who don't eat fish, a quality supplement providing around 450mg of combined EPA and DHA daily is an effective alternative.

Omega-3 (LC)

The British Heart Foundation advises eating two portions (= 140g each) of fish per week, one of which is oily, providing about 450 mg EPA + DHA per day.

The NIH provides more guidance on long-chain omega-3, for which there is no universally agreed RDA

The NHS outlines the importance of fish in our diet, but notes that some oily fish are high in pollutants and should be eaten in moderation.

Anchovies

Herring

Sardines

A powerful antioxidant that fuels cellular energy and supports heart and fertility health

Coenzyme Q10 (CoQ10) is a key part of your cells' energy machinery.
    It sits inside mitochondria – the “power stations” of your cells – and helps create ATP, the main energy currency your body uses. CoQ10 also acts as an antioxidant, helping to protect cell membranes and delicate structures like sperm cells from oxidative stress.

    Your body can make CoQ10, and it is found in small amounts in foods like meat and fish, but levels may fall with age or certain medications. That's why CoQ10 is often studied in the context of heart health, fatigue, and male fertility.

Coenzyme Q10

The NCCIH gives an overview of CoQ10's functions, safety and evidence for health effects.

A summary of CoQ10's role in antioxidant action and implications for tissues with high energy demand (heart, liver).

Randomized trials found that CoQ10 supplementation in heart failure reduced mortality and hospitalisations.