Seafood might increase the possibility of getting pregnant

For years, seafood has been surrounded by fear-based headlines:

“It’s dangerous,” “It’s full of toxins,” “Sushi is unsafe,” and “Pregnant women should avoid fish altogether.”

The truth is more balanced.

While eating fish every single day may not be ideal, choosing the right fish and eating it in moderation can be incredibly beneficial — both when trying to conceive and when you eat fish when pregnant.

Like any food group, seafood should be approached with knowledge, not fear.

Why Eating Fish Matters Before and During Pregnancy

Fish is a natural source of nutrients that support:

• Fertility and hormone balance

• Brain and nervous system development

• Healthy pregnancy outcomes

Research suggests that couples who include seafood regularly in their diet may experience higher conception rates compared to those who avoid it altogether.

One long-term study tracking hundreds of couples found that those who ate more than two servings of seafood per week had significantly higher pregnancy success rates than those who ate less.

Can Eating Fish Improve Fertility?

Yes — and not just for women.

Certain types of seafood are rich in zinc, omega-3 fatty acids, and amino acids, which are linked to:

• Improved egg quality

• Better sperm quality

• Hormonal regulation

• Increased libido

Oysters & Zinc: A Fertility Connection

Oysters are famously associated with libido — and science backs it up.

Zinc is essential for:

• Ovulation

• Healthy menstrual cycles

• Testosterone production

• Sperm count and motility

If oysters aren’t your thing, zinc can also be found in:

• Fish

• Eggs

• Dairy

• Nuts and seeds

• Whole grains and legumes

Mediterranean Diet, Fish, and Pregnancy Success

Studies consistently link the Mediterranean diet with improved fertility and pregnancy outcomes.

Women who followed a Mediterranean-style diet before fertility treatments were significantly more likely to:

• Become pregnant

• Carry a healthy pregnancy

• Give birth to a live baby

Men also benefited, showing improvements in semen quality when following the same dietary pattern.

What Does a Mediterranean Pregnancy Diet Include?

When you eat fish when pregnant as part of a Mediterranean-style diet, you’re focusing on balance and nutrient density.

Core foods include:

• Fresh vegetables and fruits

• Whole grains and bread

• Beans and legumes

• Nuts and seeds

• Fish and seafood

• Extra virgin olive oil

In moderation:

• Eggs

• Cheese and yogurt

• Poultry

Limited or avoided:

• Red meat

• Sugary drinks

• Ultra-processed foods

Fish to Eat When Pregnant (Safe Options)

Not all fish are created equal. When pregnant or trying to conceive, it’s important to avoid high-mercury fish while choosing safer alternatives.

Lower-mercury fish options:

• Salmon

• Sardines

• Cod

• Halibut

• Anchovies

Fish to limit or avoid:

• High-mercury tuna

• Swordfish

• Shark

• King mackerel

Raw fish (such as sushi) should also be limited or avoided during pregnancy due to food safety concerns.

Key Nutrients Found in Fish

Should You Eat Fish When Pregnant?

Yes — when chosen wisely and eaten in moderation, fish can be a valuable part of a healthy pregnancy diet.

The goal isn’t excess. The goal is balance.

By avoiding high-mercury fish and prioritizing nutrient-dense options, you support:

• Fertility

• Pregnancy health

• Baby’s development

Long story short:

A balanced diet that includes fish can support a healthy sex life, improve fertility, and contribute to a healthier pregnancy.

If you’re trying to conceive or planning to eat fish when pregnant, following these guidelines can help you make confident, informed choices — for both you and your baby.