Protein and Fertility: How Much You Need and the Best Sources

When trying to conceive nutrition plays a crucial role in optimising fertility. Protein is particularly important as it helps regulate hormones support egg and sperm quality and build the necessary tissues for pregnancy. The right balance of protein in your diet can improve reproductive health and enhance the chances of conception.

How Much Protein is Needed for Fertility

The amount of protein needed for fertility varies depending on individual factors but general guidelines suggest:

Women trying to conceive: 60 to 80 grams of protein per day

Men supporting sperm health: 70 to 90 grams of protein per day

Research suggests that consuming adequate high-quality protein can improve ovulation and egg quality while also supporting healthy sperm production and motility in men.

Best Food Sources of Protein for Fertility

A well-balanced diet that includes a variety of protein sources can enhance fertility. Here are some of the best protein-rich foods along with their approximate protein content per serving.

Animal-Based Protein Sources

Chicken breast (100g): 31g

Lean beef (100g): 26g

Salmon (100g): 25g

Eggs (one large): 6g

Greek yoghurt (200g): 20g

Cottage cheese (100g): 11g

Plant-Based Protein Sources

Lentils (100g cooked): 9g

Chickpeas (100g cooked): 7g

Tofu (100g): 8g

Quinoa (100g cooked): 4g

Pumpkin seeds (30g): 8g

Almonds (30g): 6g

Protein Quality and Fertility

When choosing protein sources for fertility health quality is just as important as quantity. Here are a few considerations:

Opt for high-quality animal proteins: If consuming animal-based protein choose organic or grass-fed sources to minimise exposure to hormones and antibiotics.

Balance animal and plant proteins: A mix of plant-based and lean animal protein sources can support better fertility outcomes.

Reduce processed meats: Processed meats such as bacon and sausages may contain additives that can negatively impact fertility.

Ensure adequate essential amino acids: If following a plant-based diet include a variety of protein sources to obtain all essential amino acids.

Using Protein Powders for Fertility

If it is difficult to meet protein needs through whole foods protein powders can be a useful supplement. However it is important to choose a high-quality product that supports reproductive health. Here is what to look for:

Grass-fed or organic sources: Choose bovine collagen or organic plant-based proteins.

No artificial additives: Avoid protein powders with artificial sweeteners preservatives and synthetic flavours.

Low in heavy metals: Some protein powders contain traces of heavy metals so opt for brands that conduct third-party testing.

Hormone-balancing ingredients: Some protein powders include added nutrients such as maca root or vitamin B6 which may help support fertility.

Protein is an essential nutrient for fertility supporting both egg and sperm health as well as overall hormonal balance. Including a variety of high-quality protein sources in your diet can optimise your chances of conception. If considering protein supplements be sure to choose a clean high-quality product and consult a healthcare professional for personalised advice.