Can eating too much protein harm fertility?

Although protein is crucial, consuming too much of it may lead to inflammation and hormonal imbalance problems.

Are plant proteins enough to support fertility?

Plant-based protein sources are also enough to support your fertility if you eat lentils, beans, nuts and seeds in the necessary quantity. Additionally, combining different sources allows you to obtain all types of amino acids.

Should men and women both increase protein intake when planning pregnancy?

Proteins improve the quality of the respective reproductive cells in both men and women, which provides a better chance at conception.

Protein and Fertility: How It Supports Egg and Sperm Health

Your body needs a strong foundation made of various essential nutrients to support conception and then pregnancy. However, it is not always about how much you eat, but also the quality. Out of several such nutrients, protein is the most important one because of its reproductive health-supporting qualities.

You and your partner must focus on protein intake if pregnancy is your goal. Proteins are not just for building muscles or repairing your tissues. They also support the quality of eggs and sperm, which are critical for pregnancy.

Why Protein Matters for Fertility

Amino acids are the essential compounds for a healthy cell in your body, and proteins are full of them. They are necessary for producing hormones, enzymes and cells, so when you look at the context of fertility, protein helps in the following ways.

Your ovaries take all the nutrients and energy from proteins to produce and release healthy eggs.
Amino acids in males define the production and movement of sperm.
Protein helps maintain the balance of oestrogen, progesterone, and testosterone, which is necessary for conception.
Excessive stress may lead to damage in reproductive cells in both males and females, but protein takes care of repairing them.

Your reproductive functions may not be at their best without enough protein in your body.

Protein and Egg Health

Although your eggs are present by birth, your diet and lifestyle choices highly influence their quality. Proteins have amino acids and other essential micronutrients to support your egg health and allow them to mature properly.

Antioxidant role: Legumes, nuts, and dairy are protein sources with antioxidant properties. They protect your eggs from the impact of oxidative stress, which can otherwise damage DNA.
Hormone regulation: Protein helps produce the correct levels of reproductive hormones that control ovulation.
Cell structure: Amino acids are necessary to strengthen the structure of your egg so that it is ready for fertilisation.

Your eggs may be deprived of these special nutrients if your diet is low on protein, which can make conception harder.

Protein and Sperm Health

Sperm require a healthy and functional environment to do their job. They need to be full of energy and agile, with a good structure to reach and fertilise the egg. Protein helps in improving all these categories.

Quantity: Adequate protein intake supports sperm production in the testes.
Quality: Amino acids lead to the proper formation and structure of sperm, protecting them from DNA damage.
Motility: Protein-rich foods provide nutrients that give sperm the energy they need to move toward the egg.

Studies indicate that protein intake from legumes, nuts, and lean meats leads to better sperm count and quality in men as compared to others with a low protein-based diet.

How Much Protein Do You Need for Fertility?

Your requirement depends on your body weight, lifestyle and activity levels. It varies from person to person, so do not compare their needs to yours.

Women trying to conceive: Around 1 to 1.2 grams of protein per kilogram of body weight per day.
Men trying to conceive: Around 1.2 to 1.5 grams per kilogram of body weight per day.

For example, if your weight is 60 kg, you should aim for about 60–72 grams of protein daily. You can balance your protein intake from plant and animal sources.

Best Protein Sources for Fertility

Remember that not all proteins are the same, as some foods provide complete proteins (containing all essential amino acids) and others offer partial quantities.

You should include proteins from several sources if you are trying to improve your fertility.

Animal-based proteins

Eggs (for choline), lean meats such as chicken and turkey, salmon or sardine fish (for low-mercury content) and dairy products (milk, yoghurt, cheese).

Plant-based proteins

Lentils, chickpeas, beans, nuts and seeds (almonds, walnuts, sunflower seeds), soy products, such as tofu or tempeh, and whole grain varieties, such as quinoa and oats.
Consuming both animal and plant-based proteins provides a balanced intake of nutrients, antioxidants, and healthy fats to support your overall reproductive health.

Protein Timing and Lifestyle Tips

Knowing how to include proteins in your meal will help you get the most out of it.

Distribute evenly: You can complete your protein intake for the day by distributing it evenly across meals of your day, rather than eating it all at once.
Pair with fibre: Eat vegetables and whole grains with protein sources to avoid a blood sugar spike or hormone level fluctuations.
Stay hydrated: You should increase your water intake throughout the day, along with protein, to help it metabolise.
Avoid excess: Limit your protein intake from red meat to reduce inflammation and support fertility.

Protein is essential for improving reproductive health in both males and females. You can include it in your diet as one of the top nutritional requirements, among others. Apart from reproductive health, protein also balances your hormones, repairs damaged cells and lays a strong foundation for your body. All of these factors support conception and a healthy pregnancy. Just remember to include plant and animal proteins in your diet and consume them in the recommended quantity, balancing them with other essential nutrients. Your fertility journey will benefit the most from incorporating protein into your diet.

You’re not alone in your journey when trying to conceive. Join our supportive community to connect with others, share experiences, and find encouragement every step of the way.

FAQs of The Role of Protein Intake in Supporting Egg and Sperm Health

Can eating too much protein harm fertility?
Although protein is crucial, consuming too much of it may lead to inflammation and hormonal imbalance problems.
Are plant proteins enough to support fertility?
Plant-based protein sources are also enough to support your fertility if you eat lentils, beans, nuts and seeds in the necessary quantity. Additionally, combining different sources allows you to obtain all types of amino acids.
Should men and women both increase protein intake when planning pregnancy?
Proteins improve the quality of the respective reproductive cells in both men and women, which provides a better chance at conception.

The Role of Protein Intake in Supporting Egg and Sperm Health