Fuel up on fish
Pregnant women and those who are trying to conceive need to avoid high-mercury fish (e.g., swordfish, shark or king mackerel); however, oily fish (particularly sockeye salmon and lake whitefish) is a good choice since it contains the most vitamin D and omega-3s. A 2012 Austrian study found vitamin D helps increase progesterone and estrogen in women, which improves conception chances; in men, vitamin D is linked with healthy semen quality. As for omega-3 fatty acids, “They reduce inflammation,” says Dr. Maizes. Tuck into 12 ounces of fish a week, and ask your doctor about vitamin D and omega-3 supplements.