根據2018年《American Journal of Obstetrics and Gynecology: Diet and Fertility: A Review》的研究，以下是備孕期間的飲食建議，整理後便於理解。

2微量—葉酸、維生素B12

2必要—不飽和脂肪酸、無污染的蛋白質

葉酸、維生素B12

在美國、波蘭等地的研究表明，葉酸和維生素B12的補充與提高活產率相關。此外，在人工生殖前補充這些營養素，可以改善卵品質，縮短懷孕時間，增加妊娠至足月的機會。

OMEGA-3脂肪酸 OK、反式脂肪酸SAY NO

脂肪酸對早期孕育和卵母細胞成熟至關重要。研究顯示，多元不飽和脂肪酸的攝取有助於提高卵母細胞品質和胚胎植入成功率。DPA和EPA都是OMEGA-3脂肪酸，可以降低無排卵的風險。然而，反式脂肪酸會加重胰島素阻抗，抑制排卵功能，增加不孕風險。因此，多攝取OMEGA-3，少攝取反式脂肪，有助於提高生育力。

肉類、黃豆

紅肉、魚肉和黃豆等蛋白質是備孕期間的重要攝取來源。但紅肉中的飽和脂肪和魚肉中的生物累積毒素，可能影響生育。黃豆中的類雌激素也被認為可能有潛在的負面影響。研究顯示，攝取較多魚肉有助於胚胎發育，而大豆異黃酮則可以改善排卵，提高活產機率。

酒精、咖啡

酒精和咖啡是否影響生育能力一直是爭論的焦點。許多研究結果顯示，過量攝取可能影響生育力，但結果不一致。總的來說，適量攝取酒精和咖啡，對備孕期間的影響並不如想像中大。

飲食建議

根據上述研究，以下是備孕期間的飲食建議：

葉酸、維生素B12

補充葉酸和維生素B12可以增加懷孕率和活產率，特別是對於進行人工生殖技術（ART）的女性。

維他命D

對生育力影響不大，但嚴重缺乏維他命D可能會影響不孕。

脂質

反式脂肪酸與不孕有關，Omega-3則與提升生育力有關。建議多攝取Omega-3脂肪酸，少攝取反式脂肪。

乳製品

目前研究顯示乳製品對生育力影響不大，但需進一步研究證實。

肉類

注意避免攝取高污染的紅肉和魚。

黃豆、大豆異黃酮

大豆異黃酮對於備孕無特別利害關係，但有助於改善排卵。

酒精、咖啡

適量攝取對生育影響不大，但需要進一步的高質量研究來證實。

參考資料

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