Nutrition for Fertility
Let’s talk about fertility! Read through to the end for some fun old wive’s tales & see if there’s any truth to them 👀
Fertility is a topic close to the hearts of many individuals and couples who are eager to expand their families. While there are various factors that can affect fertility, one often overlooked aspect is nutrition. What you eat can significantly impact your reproductive health and increase your chances of conception. FUN FACT: Did you know it takes 90 days for your follicles to mature into the egg that will be ovulated? So with that said, it’s best to get your nutrition in check about three months before you are ready to start trying to conceive. Let’s dive into the role of nutrition in fertility and discuss some valuable tips to help you optimize your diet for a healthier reproductive journey. And just for fun, I’ve also included some common “Wives Tales” for fertility at the end!
Weight and Dietary Preferences:
Maintaining a healthy weight and lifestyle are crucial for fertility. Both being significantly underweight and overweight can disrupt hormonal balance and lead to irregular menstrual cycles. Aim for a balanced diet that includes whole grains, lean proteins, fruits, and vegetables to help you reach and maintain a healthy weight. The Mediterranean diet is the most recommended diet for both men and women trying to conceive. Check out our previous blog article on the Mediterranean diet for more information!
Key Nutrients:
Folate, a B-vitamin found in leafy greens, beans, and fortified cereals, is essential for reproductive health. For women trying to conceive, it's important to get enough folate from your diet or supplements, as it can help prevent neural tube defects in the developing fetus.
Omega-3 fatty acids, found in fatty fish (like salmon and sardines), flaxseeds, and walnuts, play a role in regulating hormones and reducing inflammation. These fats can improve the quality of eggs and sperm and enhance fertility.
Antioxidants, such as vitamins C and E, selenium, and beta-carotene, help protect the body from oxidative stress. Foods rich in antioxidants, like berries, nuts, and colorful fruits and vegetables, can improve fertility by protecting reproductive cells from damage.
Iron is essential for maintaining healthy blood and oxygen flow in the body. Incorporate iron-rich foods such as lean meats, beans, and leafy greens into your diet to prevent anemia, which can affect fertility.
Zinc is vital for reproductive health in both men and women. It plays a role in sperm production and egg development. Foods like oysters, lean meats, dairy, and nuts are good sources of zinc.
Limit Processed Foods:
Processed foods, high in sugar, processed fats, and artificial additives, can negatively impact fertility. These foods can disrupt insulin levels and lead to hormonal imbalances. Opt for whole foods when available, and try to limit overly processed foods when possible.
Stay Hydrated:
Proper hydration is essential for overall health, including reproductive health. Aim to drink plenty of water and limit sugary beverages. Water is needed for fertile cervical mucus, for improved blood flow, for motile sperm, and so much more!
Caffeine and Alcohol:
While moderate caffeine consumption is generally considered safe, excessive caffeine intake may negatively affect fertility. Aim for less than 200mg of caffeine daily, which is roughly two 8oz cups of coffee. Similarly, heavy alcohol consumption can impair fertility. It's best to be mindful of your consumption of both caffeine and alcohol if you're trying to conceive.
As you can see, nutrition plays a vital role in fertility, and making positive changes to your diet can boost your chances of conception. By maintaining a healthy weight, consuming essential nutrients, and making informed food choices, you can support your reproductive health naturally. Remember that achieving and maintaining good health takes time, so be patient and persistent on your journey to improved fertility through nutrition.
How about some Wives Tales, just for fun?? Remember, these are not heavily studied and should not be taken as nutritional advice. Always check with your doctor first!
Pineapple Core
Wives Tale - divide up the pineapple core and eat it on ovulation day + the 5 days afterwards - thought to improve chances of implantation due to bromelain
Fact - High in bromelain (an enzyme) which can reduce inflammation
Fun bonus fact: The pineapple has become the symbol for infertility and IVF along with the saying “stand tall, wear a crown, and be sweet on the inside, just like a pineapple.”
Pomegranate Juice
Wives Tale - increases blood flow to the uterus
Fact - High in antioxidants, which kill free radicals (toxins) in our bloodstream
Brazil Nuts
Wives Tale - eat one per day to boost fertility
Fact - High in selenium - one nut alone has most of your daily selenium needs
Walnuts
Wives Tale - the “magic nut” for both men and women to take for improved egg & sperm health/quality/quantity
Fact - High in magnesium and omega-3 fatty acids
Fish
Wives Tale - BEST protein for fertility
Fact - High in protein, omega 3 fatty acids, vitamin D, and TONS of nutrients!
Opt for low-mercury options
Oysters
Wives Tale - improves libido and boosts fertility, particularly in men
Fact - High in zinc, which is great for sperm health
I totally understand how exciting and simultaneously overwhelming trying to conceive can be. Having a coach in your corner to help you navigate this time and set you up for success can be so beneficial and I’d love to connect, whether that be to simply talk about your experience or about working with me for coaching — DM me on insta!
xxx,
Coach Maddie
