Everything To Know About Protein and Fertility

Does dietary protein affect fertility? In a nutshell, yes. Protein helps regulate hormones, stabilise blood sugar, and support the cellular processes that allow eggs to mature and ovulate. But protein also matters for sperm. A 2022 study for the International Journal of Molecular Sciences found that higher quality protein sources were tied to improved sperm motility and morphology, which sets the stage for conception on both sides of the equation.

What’s for breakfast? Or lunch? Or dinner? Those are probably just some of the questions you sit with when deciding what to eat when you’re trying to conceive. Like every fertility journey, every mealtime is unique and meant to support your body, lifestyle, and dietary needs.

Rather than depriving yourself of all of the good things that make your meals fun, try thinking of nutrition as a way to have all of your favourites in the right pairings. Bon appétit!

Why is protein important for fertility?

When it comes to our reproductive health, protein plays a big role, which is why you need more of it when trying to conceive. These are just some of the many benefits of protein for fertility:

• Hormone production: Protein is essential for the production of hormones, including reproductive hormones such as estrogen and progesterone. These hormones are crucial for regulating the menstrual cycle and supporting healthy ovulation.
• Egg quality: Adequate protein intake is associated with improved egg quality. High-quality proteins provide essential amino acids, which are the building blocks of proteins. These amino acids are necessary for the development and maturation of healthy eggs.
• Sperm health: Protein is also important for the production of healthy sperm. Sperm cells require amino acids and other nutrients to develop properly. A diet rich in protein can help maintain optimal sperm count, motility, and morphology. Men, take notes!
• Nutrient absorption: Protein helps facilitate the absorption of other important nutrients involved in fertility, such as vitamins and minerals. It improves nutrient bioavailability, ensuring that essential nutrients are properly absorbed and utilized by the body.
• Reproductive organ health: Protein is crucial for the growth, repair, and maintenance of reproductive organs, including the uterus and ovaries. It provides the necessary amino acids and nutrients to support the health and function of these organs.
• Blood sugar regulation: Protein-rich foods have a minimal impact on blood sugar levels compared to carbohydrates. This helps regulate insulin levels and prevent insulin spikes, which can have a positive effect on reproductive hormone balance and fertility. So, try to pair your carbs with a protein source, if possible.

From an OB/GYN perspective, protein works best as part of a well-balanced, adequately fueled diet. As OB/GYN Dr. Caledonia Buckheit explains, healthy protein intake supports normal hormone production and ovulation, but it can’t do its job if overall energy intake is too low. Undereating or chronic calorie restriction can suppress reproductive hormones and disrupt ovulation, even if protein intake looks “good” on paper.

If that’s not enough to convince you, protein also helps you feel fuller for longer, helps with weight management, and can even boost your immune system. Waiter, I’ll have the burger.

How much protein do you actually need?

The short answer is that most adults should aim for a minimum of 0.8 grams of protein per kilogram of bodyweight per day, but people who are trying to conceive usually benefit from a bit more. According to the National Library of Medicine’s Dietary Reference Intake guidance, 0.8 g per kg is the baseline for general health, but reproductive endocrinologists (like in this 2016 study for Applied Physiology, Nutrition, and Metabolism) often recommend closer to 1 to 1.2 g per kg daily for those who are TTC because protein helps support ovulation, hormone balance, and tissue repair involved in early reproductive development.

Let's say you weigh 60 kilograms (132 pounds). Your recommended daily protein intake for optimal fertility would be between 60 to 72 grams of protein per day. Make sense?

If numbers aren’t your love language, here’s a quick way to think about it. To find your own range, divide your weight in pounds by 2.2 to convert it to kilograms. Then multiply that number by 1 to 1.2. For example, if you weigh 150 pounds, that is about 68 kilograms. Your daily target would land somewhere around 68 to 82 grams of protein per day. That is doable for most people once they spread it across meals and snacks.

But the amount of protein you should consume in a day really depends on your age, sex, weight, activity level, and overall health status.

And if carbs are your favorite, try not to panic. Even small changes like adding an extra egg to your breakfast plate or a scoop of collagen protein to your morning cup of coffee can make a big difference.

Animal vs. plant protein for fertility

The research leans toward plant protein having a slight advantage. A 2021 study for The Journal of Clinical Endocrinology & Metabolism found that women who ate more plant-based protein had improved ovulatory function compared to women who relied more heavily on animal protein, particularly red meat. That doesn’t mean animal protein is “bad” for fertility. It simply means plant protein may offer extra metabolic and hormonal benefits for some people, especially when TTC.

Both types of protein play important roles. Animal protein offers all nine essential amino acids in one place, which makes it a highly efficient way to meet your daily needs. Plant protein can be just as effective, but the amino acids are often spread across different foods. That is why pairing them matters. Classic combinations like rice and beans, hummus and whole wheat pita, or lentils with quinoa give you a complete amino acid profile without requiring any animal products.

You’re probably thinking, “Well, that’s great, but how can I actually make sure I’m getting enough protein in my diet?”

As you may already know, some common sources of animal protein are chicken, turkey, eggs, dairy, and red meats, such as beef, pork, and veal. However, plant based protein is also an excellent option. In fact, an often-cited study out of Harvard states that plant protein may support fertility more than animal protein.

You can check the box for plant-based protein when you add legumes (pinto beans, peas, edamame), whole grains (rice, quinoa, oats), nuts (almonds, pecans, cashews), seeds (sesame seeds, chia seeds, flax seeds), corn, or even Brussel sprouts to your regular diet.

For many people, the sweet spot is a mix of both. Animal protein offers convenience and nutrient density, while plant protein brings fiber, antioxidants, and benefits for metabolic health that support regular cycles and healthy ovulation.

Best protein sources for fertility

If you’re trying to figure out which protein sources actually support fertility, the simplest answer is this: whole food proteins tend to give you the biggest nutritional return. They deliver amino acids along with vitamins, minerals, and healthy fats that play a role in hormone production, ovulation, and early embryo development. Supplements can be helpful in specific situations, but food usually offers a richer, more balanced package.

Animal-based proteins

• Chicken breast, cooked (3 oz / 85 g): ~26 g protein. Also contains B vitamins, selenium, phosphorus. It’s worth keeping an eye on the sodium content if pre seasoned, and quality varies between conventional and organic poultry.
• Turkey breast, cooked (3 oz / 85 g): ~24 g protein. Also contains B6, niacin, selenium. It’s worth noting that processed turkey slices can be high in sodium and preservatives.
• Lean beef (3 oz / 85 g): ~22–24 g protein. Also contains iron, zinc, B12, and creatine. Some cuts can be higher in saturated fat, so choosing lean or grass fed options can help keep things balanced.
• Pork loin, cooked (3 oz / 85 g): ~22 g protein. Also contains thiamin, niacin, selenium. Processed pork products like bacon or ham tend to be high in sodium and preservatives, so whole cuts are the better fertility friendly choice.
• Sardines, canned in water (3 oz / 85 g): ~21 g protein. Also contains omega 3s, calcium (from the bones), vitamin D. Sardines are low mercury, but some people find them salty if packed in brine.
• Tinned tuna, light (3 oz / 85 g): ~20 g protein. Also contains omega 3s, vitamin D. Light tuna is lower in mercury than albacore, but still should be eaten in moderation when TTC or pregnant.
• Shrimp (3 oz / 85 g): ~20 g protein. Also contains iodine, selenium, B12. Shrimp is low in mercury, but some farmed shrimp may contain additives depending on the source.
• Mussels (3 oz / 85 g): ~18 g protein. Also contains omega-3s, iron, and vitamin B12. Mussels are generally low in mercury but can be high in sodium if canned or pre-cooked.
• Skyr (¾ cup / 170 g): ~17–19 g protein. Also contains calcium and probiotics. Flavoured varieties may include added sugars.
• Wild-caught salmon (3 oz / 85 g): ~17 g protein. Also contains omega-3 fatty acids (EPA and DHA), B vitamins, selenium. Fish can contain trace amounts of mercury, but wild salmon is considered a low mercury fish according to FDA guidelines.
• Scallops (3 oz / 85 g): ~17 g protein. Also contains magnesium, potassium, and B12. Watch out for pre seasoned or breaded versions, which can add unnecessary sodium.
• Greek yogurt, plain (¾ cup / 170 g): ~15–17 g protein. Also contains calcium, probiotics, iodine. Some Greek yogurts may have added sugars, which should be eaten in moderation, particularly if buying flavoured varieties.
• Ricotta cheese (½ cup): ~14 g protein. Also contains calcium, vitamin A, and phosphorus. Higher in fat than cottage cheese but still a solid protein source when eaten in moderation.
• Cottage cheese (½ cup): ~14 g protein. Also contains calcium, phosphorus, B vitamins. Look out for higher sodium levels if not choosing low-sodium varieties.
• Milk, cow’s (1 cup): ~8 g protein. Also contains calcium, vitamin D, and potassium. Some people may experience digestive issues if lactose intolerant.
• Cheddar cheese (1 oz / 28 g): ~7 g protein. Also contains calcium, vitamin A, and phosphorus. Can be high in saturated fat and sodium, so smaller portions are best.
• Pasture-raised eggs (1 large): ~6 g protein. Also contains choline, vitamin D, vitamin B12, healthy fats. Eggs also contain a small amount of cholesterol, which is generally not an issue for most healthy adults.

Plant-based protein sources

• Tempeh (½ cup): ~15 g protein. Also contains probiotics, fiber, iron. Has a stronger flavour that not everyone enjoys.
• Tofu (½ cup): ~10 g protein. Also contains calcium (if calcium set), iron, isoflavones. Some processed tofu products contain additives, but whole tofu is a solid protein option.
• Hemp seeds (3 tbsp): ~10 g protein. Also contains omega 3 and 6 fats, magnesium, zinc. No major concerns for most people.
• Lentils, cooked (½ cup): ~9 g protein. Also contains folate, iron, fiber, potassium. Iron in lentils is non-heme, so it’s absorbed better when paired with vitamin C. Some people may experience bloating.
• Pumpkin seeds (¼ cup): ~8–9 g protein. Also contains zinc, iron, magnesium. Roasted or flavoured versions can be high in sodium.
• Edamame (½ cup): ~8–9 g protein. Also contains folate, vitamin K, iron. Soy is generally safe for fertility, but whole soy foods like edamame are preferable to highly processed soy products.
• Quinoa, cooked (1 cup): ~8 g protein. Also contains complete amino acids, magnesium, fiber. Quinoa is nutrient-dense but can be calorie-heavy in large servings.
• Chickpeas, cooked (½ cup): ~7 g protein. Also contains fiber, manganese, folate. Chickpeas can cause gas or bloating in some due to natural oligosaccharides.
• Black beans, cooked (½ cup): ~7–8 g protein. Also contains magnesium, fiber, antioxidants. May need soaking or rinsing to reduce digestive discomfort.
• Almonds (¼ cup): ~5–6 g protein. Also contains vitamin E, healthy fats, magnesium. Easy to overeat since they’re calorie-dense.
• Chia seeds (2 tbsp): ~4–5 g protein. Also contains omega-3 ALA, fiber, calcium. Can cause bloating if not paired with enough water.

Protein combinations to try

• Rice + beans (1 cup cooked rice + ½ cup beans): ~13–15 g protein total. Also contains fiber, B vitamins, magnesium. Large portions can feel carb-heavy if not balanced with fats or vegetables.
• Hummus + whole wheat pita (2 tbsp hummus + 1 small pita): ~8–10 g protein total. Also contains fiber, iron, complex carbs. Some store-bought hummus contains added oils.
• Nut butter + whole grain toast (1 tbsp nut butter + 1 slice toast): ~8 g protein total. Also contains healthy fats, fiber. Some nut butters include added sugars or palm oil.

Can protein powders help your fertility?

Protein powder can be an easy and convenient way to add more protein to your diet, but when it comes to protein supplements, ingredients matter. Because everyone’s body is different, make sure you’re selecting a protein source that supports your specific nutrition and fitness goals, and make sure there are no gluten, soy, fillers, artificial flavors, colors, or sweeteners included.

Best protein powder for female fertility

If you’re trying to choose the best protein powder for fertility, the simplest rule is to look for something clean and uncomplicated. A great option is one with minimal ingredients, no artificial sweeteners, and no long list of gums or fillers. Most people don’t need anything flashy here. You just want a powder that supports stable blood sugar and gives you enough amino acids to meet your daily needs while you’re TTC.

Several types work well for female fertility:

• Collagen protein is easy to digest and blends smoothly into coffee or smoothies. While collagen isn’t a complete protein, it does provide glycine, which plays a role in connective tissue and uterine health.
• Whey protein is a complete protein rich in leucine, which supports muscle repair and healthy metabolic function. Many clinical studies and reviews (such as this 2017 review for MDPI) have long recognised whey as one of the fastest-absorbing and most efficient protein sources for adults. If you tolerate dairy well, this is one of the most reliable choices.
• Pea protein is a great plant-based option. It’s hypoallergenic, rich in iron, and contains all nine essential amino acids, although methionine is lower than in animal sources. A 2022 review for MDPI highlighted pea protein’s benefits for satiety and blood sugar regulation, which helps support cycle regularity.
• Hemp protein contains omega-3 and omega-6 fats, magnesium, and zinc, all of which support hormone health. It’s not as high in protein per scoop as whey or pea, but it’s nutrient-dense and gentle on digestion.

Best protein powder for male fertility

The best protein powder for male fertility is one that supports healthy sperm development without adding unnecessary fillers or hormone disruptors. Sperm rely on amino acids for structure and movement, and higher-quality protein intake has been linked to better motility and morphology. A 2022 study for the International Journal of Molecular Sciences found that diets richer in high-quality protein and antioxidants were associated with healthier semen parameters.

Great options include:

• Whey protein, which is a complete protein and doesn’t negatively affect testosterone in healthy men.
• Pea protein, which offers iron and natural antioxidants.
• Hemp protein, which brings omega fats, magnesium, and zinc, one of the most important minerals for sperm production.

Antioxidant blends can also help, since oxidative stress is a major cause of sperm DNA damage. A 2016 review for the International Journal of Reproductive BioMedicine found that antioxidant supplements were associated with improved motility and concentration in some men.

The goal isn’t quick results, but steady support for sperm development, which takes about 74 days from start to finish.

Is protein powder safe while trying to conceive?

Yes, protein powder is generally safe while you’re trying to conceive as long as you choose a clean, third-party tested option without artificial sweeteners or unnecessary additives. It’s meant to supplement your diet, not replace whole foods, so using it in moderation to help you meet your protein needs is completely fine for most people.

But there are some things to be aware of. Some powders include added adaptogens or herbs marketed as hormone balancing. These aren’t necessarily unsafe, but they can interact with TTC treatments or medications. It’s always worth checking with a clinician before choosing blends with ashwagandha, maca, or vitex.

Iron-fortified plant proteins can also be helpful if your iron stores tend to run low, but too much supplemental iron can cause digestive upset. If you’re unsure, asking your provider about an iron panel is a good first step.

And finally, a few red flags to watch for:

• High heavy metal content, which has been documented in certain protein powders. A 2018 investigation by the nonprofit Clean Label Project found detectable lead, cadmium, and arsenic in some plant-based powders. It’s one reason third-party testing (like NSF or Informed Choice) is worth prioritising.
• Artificial sweeteners like sucralose or aspartame, which can irritate digestion or affect gut bacteria in some individuals, according to a recent study for MDPI.
• Highly processed soy protein isolates, which are different from whole soy foods like tofu or edamame. These isolates sometimes contain additives (according to analyses by the USDA) and can be less nutrient-dense overall.

At the end of the day, the best protein powder for fertility is the one you’ll actually use consistently, and that feels good in your body. Whole foods should still be your foundation, but a high-quality powder can fill the gaps on busy days or help you reach your intake goals without stress.

Can you drink protein shakes when trying to conceive?

Yes, you can drink protein shakes when you’re trying to conceive, but the type of shake matters. Protein powders that are third-party tested and free from artificial sweeteners are generally considered safe, while pre-made bottled shakes often contain added sugars, gums, and preservatives that don’t offer much nutritional benefit. Protein supplements can be useful for adults who struggle to meet their daily needs through food alone, as long as they’re part of an overall balanced diet.

The best time to have a shake is when it naturally fits into your routine, like after a workout, as a quick breakfast, or as a stabilising snack between meals. You can also use shakes as a way to boost fertility-friendly nutrients by blending in berries for antioxidants, spinach for folate, chia seeds for omega-3s, or Greek yogurt for extra protein and probiotics. A simple combo like pea protein, frozen blueberries, almond butter, and spinach makes a great TTC-friendly option.

High-protein diet and fertility: Is there such a thing as too much?

There is such a thing as too much protein when it comes to fertility. While getting enough protein is important for hormone production and healthy ovulation, emerging research suggests that very high protein diets may not offer extra benefits and could even work against you if they crowd out other fertility-supportive nutrients. Harvard Medical School found that consuming too much protein, particularly when the protein sources are primarily red meat with saturated fats, could lead to a higher risk of heart disease and colon cancer.

The goal isn’t to load up on as much protein as possible, but to find the sweet spot where your body is supported without being overwhelmed. Most experts recommend staying within roughly 1 to 1.2 grams per kilogram of body weight when trying to conceive, which fuels hormone balance and steady blood sugar while still leaving room for the fruits, vegetables, and healthy fats that round out a fertility-friendly diet.

Protein for male fertility

Sperm are built from amino acids, so getting enough high-quality protein supports their structure, movement, and overall development. Research consistently shows that nutrient-rich dietary patterns, including adequate protein, are linked to healthier semen parameters. A 2023 review for MDPI found that men who consumed higher-quality proteins and antioxidants tended to have better motility and morphology across several observational studies.

Two amino acids stand out for sperm health: L-carnitine, which supports energy production inside sperm cells and has been associated with improvements in motility in multiple trials, and L-arginine, which plays a role in blood flow and has been studied for its impact on sperm concentration and movement. These nutrients occur naturally in foods like beef, poultry, dairy, nuts, and seeds, so a balanced diet usually covers the basics without supplementation.

Men don’t need unusually high protein intake to support fertility, but they do need enough to maintain steady hormone production and consistent sperm development, which takes about 74 days from start to finish. Aiming for normal daily protein requirements, paired with whole foods rich in antioxidants and minerals like zinc and selenium, can make a meaningful difference while trying to conceive.

Other nutrients that support fertility

Protein plays a big role in reproductive health, but it’s not the only nutrient your body depends on while you’re trying to conceive. Fertility is influenced by a mix of vitamins, minerals, and antioxidants that support hormone regulation, ovarian function, sperm health, and early embryo development. Here are some of the most well-studied nutrients to keep on your radar.

• Folate (vitamin B9): Supports DNA synthesis and early fetal development. The CDC recommends 400 micrograms of folic acid daily to reduce the risk of neural tube defects, and folate-rich foods like leafy greens, beans, and citrus offer additional benefits.
• Vitamin D: Helps regulate reproductive hormones and ovarian function. A 2025 review for Frontiers Medicine found that adequate vitamin D levels were associated with improved IVF outcomes in several studies.
• Omega-3 fatty acids (EPA and DHA): Support hormone production, healthy inflammation responses, and embryo development. A 2024 meta-analysis for Heliyon linked higher omega-3 intake to improved ovulation and better embryo quality.
• Iron: Essential for ovulation and oxygen transport. A 2006 review for Obstetricians & Gynecology found that women with higher non-heme iron intake had a lower risk of ovulatory infertility.
• Zinc: Plays a crucial role in egg quality and sperm formation. According to a 2025 review for MDPI, zinc deficiency has been linked to poorer semen parameters and impaired reproductive function.
• CoQ10: Acts as a cellular antioxidant and supports mitochondrial energy in both eggs and sperm. Several small clinical studies (including this 2018 clinical trial for Reproductive Biology and Endocrinology) suggest CoQ10 may improve egg development, especially in people with diminished ovarian reserve.
• Vitamin C: Protects reproductive cells from oxidative stress. A 2016 review for the International Journal of Reproductive BioMedicine found that antioxidant nutrients like vitamin C were associated with improvements in sperm motility for some men.

These nutrients work best as part of a balanced daily diet, but supplements can help fill gaps when needed. Keeping a varied, colourful plate is one of the most supportive choices you can make on a fertility journey.

Bringing protein into your TTC routine

In case we haven’t reiterated it enough, during the preconception period, it’s especially important to make sure your diet includes adequate amounts of protein. Protein not only plays a crucial role in the production of hormones that regulate the menstrual cycle (think LH and FSH), but it’s also needed to produce healthy eggs and sperm and to maintain proper reproductive organ function.

So, whether it’s adding a dollop of peanut butter to your oatmeal or a few pieces of grilled chicken to your salad, remaining conscious of your protein intake at each meal can offer peace of mind that you’re to diagnose, treat, cure, or prevent any disease.

Small, steady choices really can make a big difference, and every protein-rich bite is one more way you’re supporting your body on the path to the family you hope to build.