Whether you’re trying to conceive naturally or preparing for IVF, protein for fertility health is one nutrient you don’t want to overlook.
As a fertility dietitian, I’ve seen firsthand how small nutrition tweaks—like increasing your protein intake—can make a big difference in your hormonal health, ovulation, egg quality, and pregnancy outcomes.
Why Protein is Important for Fertility
Protein isn’t just about building muscle and getting bulk in the gym —it plays a crucial role in:
- Hormone production (like LH, FSH, and progesterone)
- Blood sugar balance (which impacts ovulation)
- Egg quality and embryo development
- Reducing inflammation
- Supporting uterine lining health
In fact, research shows that higher protein diets are associated with improved fertility outcomes, especially when protein replaces excess carbohydrates or processed foods.
A study from Harvard also found that women who got more protein from plant-based sources had a lower risk of ovulatory infertility. So this shows that getting your protein from a range of different sources is key here, and we need to focus on protein as a part of a healthy, balanced diet – not the sole focus!
Study Link: https://pubmed.ncbi.nlm.nih.gov/17978119/
How Much Protein Do You Need When Trying to Conceive?
While general recommendations sit around 0.8g per kg body weight, this is often thought of now to be on the conservative side, particularly if you are on the more active side you may actually need more like:
- 1.2–1.6g of protein per kg of body weight per day
- For most women, that’s roughly 90–120g of protein daily
This supports not just your overall health—but the energy-intensive processes of hormone production, egg maturation, and the early stages of pregnancy.
Quick Guide to Protein Sources
Aim to get your protein from whole, nutrient-dense foods to nourish both you and your future baby. This also ensures you are getting the other nutrients, antioxidants and fibre from different foods, rather than relying solely on supplemental sources. Below is a quick guide to the protein content in a variety of everyday foods:
Tips to Boost Protein Intake for Fertility
- Start with a protein-rich breakfast: Aim for 20–30g
- Add some protein to every meal and snack
- Use collagen or protein powders in smoothies, oats, or baking if you find it difficult to meet your protein requirements.
- Batch prep high-protein meals (like lentil curries, egg muffins, or grilled meats)
- Pair carbs with protein to reduce insulin spikes (which can disrupt ovulation)
What About Protein Supplements?
Protein powders can be a helpful way to meet your fertility needs—especially if you’re busy or eating plant-based. But they are something that you shouldn’t rely on all the time to meet your needs.
Look for:
- Clean ingredient lists (no artificial sweeteners or gums)
- No added vitamins, minerals or herbs
- At least 20g protein per serve
- Third-party tested or practitioner-grade options
If you’re not sure what to choose, I help my clients select the right supplement as part of their personalised plan.
Final Thoughts: Protein is Foundational for Fertility
Focusing on protein isn’t about perfection—it’s about supporting your body with the building blocks it needs to create balanced hormones, quality eggs, and a nourished environment for pregnancy.
If you’re unsure where to start, or you’re already eating “healthy” but not seeing results, let’s create a plan that works for your unique body and fertility goals.
Ready to Improve Your Fertility with Food?
I help women optimise their fertility through personalised nutrition. Whether you’re trying naturally, preparing for IVF, or recovering after miscarriage—I’ll support you with a strategy grounded in science and tailored to you.
📞 [Book a free 15-minute discovery call here]
📩 Or DM me on Instagram [@thenourishedbump]
Want a free 3-day fertility friendly meal plan with ~100g of Protein per day?
Head to www.thenourishedbump.com.au/mealplan and download your copy today ❤️
