Nutrition For Fertility: A Complete Guide

It can be such an exciting time to start thinking about falling pregnant and just like you would start preparing for an exam ahead of time, it’s just as important to prepare the nutritional status of your body to conceive and carry a baby. Eating for fertility allows your body to build up stores of certain nutrients that can improve your chances of falling pregnant. Low amounts of certain nutrients can lead to unbalanced hormones, affect the functioning of organs and lower hormone production and nutrient absorption. The great news is that through diet and supplements, fertility can be strengthened and optimised.

Fertility, Cycles, and Nutrition

An average length of a woman’s menstrual cycle is 28 days, with the two phases within a cycle - the follicular phase (typically days 1-14) and luteal phase (typically days 15-28) - also varying in length from person to person.

There are five main hormones that have a role in the menstrual cycle: oestrogen, progesterone, FSH, LH and testosterone. As they rise and fall, they can affect women’s dietary needs and nutritional requirements. Supporting your body throughout the cycle by adjusting your nutritional needs can provide support for better fertility outcomes!

Living in a world of excess, there are people over-eating but also under-eating and both can have an effect on women’s cycles and lead to issues with ovulating. Ovulating is essential to being classed as fertile, just like a flower cannot reproduce if it does not produce seeds.

To support preparation for ovulation, think about iron-rich foods and vitamin B12 such as wild fish, chicken, eggs and dark leafy greens.

A surge of oestrogen and testosterone during ovulation calls for proteins, fibre and fats to nourish energy levels. Additionally, antioxidant-filled fruits such as berries aid in increasing glutathione levels to support the higher number of hormones in your liver.

After ovulation, the luteal phase begins and symptoms such as bloating, mood swings and cravings can appear. Your body is more sensitive to drops in blood sugar during this time so eating enough food is essential and focusing on eating lighter meals, but more often. Great foods are starchy vegetables such as sweet potatoes, pumpkins and squashes as the fibre, B-vitamins, and minerals aid bowel movements, helping with that sluggish feeling.

Best Diet for Fertility

A good first step towards optimal fertility can be focusing on nutrition.

The typical diet nowadays, also known as a Western-style diet, consists of refined and simple carbohydrates (think white rice, bread, sugar, and sweetened drinks) and red meat which are all generally high in calories and fat. A higher consumption of processed and fast foods that are lower in nutritional status were found to contribute to lowered fertility, affect hormone levels, increase the time it took to conceive and contribute to higher rates of menstrual irregularities. These irregularities could appear in the form of longer or shorter periods, painful or heavy periods and absence of periods.

To optimise fertility, a fantastic diet would be the Mediterranean diet. It’s high in fresh fruits and vegetables, fish, healthy sources of Omega 3 essential fatty acids (olive oil, nuts, and seeds), wholegrains (brown rice, quinoa, teff, buckwheat) and plant-based proteins (fermented tofu, beans, lentils, legumes, peas). Studies have found the Mediterranean diet to be associated with lowered insulin levels, better blood glucose levels and a lowered risk of obesity. These factors are optimal for fertility and for decreasing the time it takes to fall pregnant.

It is recommended to take a folic acid supplement three months prior to conceiving to help build up stores and avoid birth defects. Around 400mcg per day is required. As general practice it can be good to eat folate containing foods too, such as dark leafy greens, beans, sunflower seeds and fresh fruits.

An easy way to think about a diet for fertility is to include carbohydrates, fats, fibre and protein in each meal. This can seem like a lot to think about, but knowing which foods are the healthier option from each can make it easier to form the perfect plate.

Lifestyle Factors Affecting Fertility

The reproductive system is very sensitive to environmental and lifestyle influences.

Smoking should be avoided, including second-hand smoke as it negatively affects reproductive health. In females, smoking can lead to reduced chances of sperm penetrating the egg. In both males and females, it leads to DNA damage.

Alcohol has been shown to damage all organs of the body and deplete essential vitamin and mineral levels within your body such as Zinc, Iron, Magnesium and Calcium. Not only that, but alcohol minimises the efficacy of oestrogen detoxification from the body, leading to higher levels and symptoms such as breast pain, acne, and issues with fertility. Dehydration can also present in individuals who drink excessive amounts of alcohol along with a low intake of water and this can lead to increased risk of infections in the genitals.

Caffeine is a stimulant, and isn’t just found in coffee, but green and black tea, matcha, energy and fizzy drinks and even chocolate. Such stimulants can lead to reduced chances of egg fertilisation and lowered rates of egg implantation. Alternatives such as herbal teas and water with herbs or lemon can be opted for for better fertility.

Regular exercise is essential for everyone as it benefits weight management, relieves psychological stress, and can protect against heart disease and diabetes. However, excessive exercise can lower energy levels and place stress on the body, leading to a lack of periods and irregular ovulation. Your exercise tolerance will be different to someone else’s so it is best to keep an eye out for reduced energy levels and recovery time and adjust your exercise routine accordingly.

Stress, anxiety and depression can affect fertility too. Having some key go-to stress-relieving practices are essential!

Foods to Avoid For Fertility

High mercury fish such as tuna, swordfish, and large mackerel can decrease your chances of staying pregnant once you are pregnant, especially since mercury can stay in your body for a while.

Low-fat dairy is not preferable over full-fat dairy when it comes to fertility. Those who ate full-fat dairy had lesser instances of depression and reduced risk of diabetes. The opposite has been shown for males, where low-fat dairy was associated with better sperm quality.

Processed meats such as salami and bacon contain harmful chemicals, used to preserve the meats, but also trans fats (bad fats), and can pose a risk for inflammation, leading to ovulatory dysfunction and certain cancers. Choose fresh and organic produce over processed ones if possible.

A tough one, but refined carbohydrates and sugars should also be avoided or limited as high sugar diets can lower fertility in men and women. They can also contribute to weight gain, which can make falling pregnant harder. Avoid over-eating sugar and refined carbohydrates and choose plant-based foods and wholegrains such as quinoa, rice, bananas and potatoes.

You’re probably noticing the fact that a healthy diet = better fertility. Once you have the hang of what foods should be eaten and avoided, you can focus on what you can ADD to your diet, rather than focusing on what you can’t be eating. Reaching optimal fertility can be a long journey, so stay positive, remember the things that bring you joy and enjoy the foods you are eating!