Article
Posted on
Ultra-processed foods (UPFs) have become a hot topic in nutrition research, and growing evidence suggests they may have significant implications for fertility. But what exactly are these foods, and how might they affect your chances of conceiving?
Ultra-processed foods are industrial formulations made mostly or entirely from substances derived from foods and additives, with little if any intact whole food1. They typically contain ingredients you wouldn't find in a home kitchen – emulsifiers, hydrogenated oils, modified starches, and flavour enhancers.
Common examples include:
For evidence-based nutritional guidance for fertility, see our comprehensive guide: Dissecting the Fertility Diet: Evidence-Based Nutritional Recommendations.
Several studies have now linked high ultra-processed food consumption to fertility challenges in women:
Research from the Nurses’ Health Study II found that women with higher intakes of trans fats (commonly found in UPFs) had a 73% higher risk of ovulatory infertility2. Trans fats can promote inflammation and insulin resistance, both of which interfere with ovulation.
A recent study showed that women who consumed more ultra-processed foods had lower rates of clinical pregnancy and live births3. The researchers suggested that additives and lower nutritional quality might contribute to poorer outcomes.
Learn more about nutritional strategies for IVF in our article: Nutrition to Boost IVF Success.
Men are not immune to the effects of ultra-processed foods on fertility:
Studies have shown that men with higher UPF consumption tend to have lower sperm counts, reduced motility, and more abnormal sperm morphology4. The combination of oxidative stress from poor nutrition and direct effects of food additives may be responsible.
Many UPFs contain compounds that can act as endocrine disruptors, potentially affecting testosterone levels and overall reproductive function5.
Read more about factors that may affect male conception: Could These Four Things Be Hindering Your Chances of Conception?
Research suggests several pathways through which ultra-processed foods may impact fertility:
Many UPFs promote chronic low-grade inflammation, which can interfere with ovulation, implantation, and sperm function6.
Low antioxidant content combined with pro-oxidant additives can increase oxidative damage to eggs and sperm. For information on combating oxidative stress, see: The Impact of Oxidative Stress on Fertility.
High sugar content and refined carbohydrates can cause blood sugar spikes and insulin resistance, disrupting hormonal balance.
When UPFs make up a significant portion of the diet, they often replace more nutritious whole foods that provide essential fertility-supporting nutrients.
If you're trying to conceive, consider these practical swaps:
For more guidance on diet and fertility, explore: Why Is Diet Important for Fertility?
While reducing UPFs is important, ensuring adequate intake of key fertility nutrients can help offset some dietary challenges:
A comprehensive fertility supplement like Vitafem for women or Vitamen for men can help ensure you're getting adequate levels of folate, zinc, selenium, and other fertility-supporting nutrients that may be lacking in a diet high in processed foods.
Antioxidants help protect eggs and sperm from oxidative damage. For women, we recommend Zita West Vitafem Boost, a premium antioxidant formula providing Vitamins A, C and E to protect egg quality, support immune function and enhance your fertility journey.
For men, we recommend Zita West Vitamen Boost, a complex of well researched antioxidants designed to combat oxidative stress.
These healthy fats support hormone production and reduce inflammation. Vital DHA provides high-quality omega-3s in their most bioavailable form.
While there's no definitive threshold, research suggests that fertility outcomes improve when UPFs make up less than 20% of daily calories. Focus on gradually replacing processed options with whole food alternatives rather than aiming for perfection.
Not all processing is problematic. Minimally processed foods like frozen vegetables, tinned beans, or natural cheese retain their nutritional value. The concern is specifically with ultra-processed foods that contain numerous additives and have little resemblance to their original ingredients.
Yes, dietary changes can have relatively quick effects on markers like inflammation and blood sugar control. Sperm quality may improve within 2-3 months of dietary changes, while egg quality improvements may take longer but are still possible.
Ready meals vary widely. Look for options with short ingredient lists featuring recognisable foods, minimal additives, and lower sodium content. Better still, batch cook your own meals when time allows.
Supplements can help fill nutritional gaps but cannot fully compensate for a poor diet. They work best as part of an overall healthy eating pattern. Focus on improving your diet while using supplements to ensure optimal nutrient intake.
This information is intended for general educational purposes. For personalised dietary advice, please consult a registered dietitian or your healthcare provider.
The fertility journey can be emotionally challenging, and ironically, the stress of trying to conceive may itself be affecting your chances. Understanding the relationship between stress, cortisol and fertility can help you take practical steps to support your reproductive health.
Mitochondrial function affects egg quality and Ubiquinol CoQ10 is one of the most researched supplements for fertility. Learn about the science, practical strategies, and how to build a comprehensive approach to supporting your eggs before conception or IVF.
Discover how CoQ10, particularly ubiquinol, can significantly improve sperm count, motility, and morphology. Evidence-based guide covering optimal dosages, clinical research, and comprehensive male fertility support strategies.