When you’re trying to conceive, it’s natural to focus on the big picture—tracking your ovulation, maintaining a healthy lifestyle, and perhaps even exploring fertility treatments. However, one often-overlooked aspect that can significantly impact your fertility is your diet. The foods you eat can play a crucial role in preparing your body for pregnancy and increasing your chances of conceiving.
In this blog, we’ll explore the connection between diet and fertility, highlighting the key nutrients and foods that can optimise your reproductive health. Whether you’re just starting your journey to parenthood or have been trying for a while, incorporating these fertility-boosting foods into your diet can make a real difference.
The Fertility-Diet Connection
Your diet is a fundamental aspect of your overall health, and this is especially true when it comes to fertility. The nutrients you consume can influence hormone production, egg and sperm quality, and even the health of your future baby. A well-balanced diet rich in fibre, omega-3 fatty acids, essential vitamins, minerals, and antioxidants, such as the Mediterranean diet, can:
- Regulate ovulation
- Improve egg and sperm quality
- Support early foetal development
- Reduce the risk of certain birth defects
In contrast, a diet lacking in key nutrients or high in trans fat, sugars, and refined carbohydrates can negatively impact fertility. This is why making mindful dietary choices is very important when you’re trying to conceive.
Foods a Fertility-Friendly Diet Should Include:
- Fruits and vegetables packed with vitamins, minerals, and antioxidants
- Whole grains and legumes (including pluses) for fibre, protein, and nutrients like folic acid
- Plant-based and lean proteins such as beans, lentils, poultry, and fish
- Healthy fats from sources like avocados, nuts, seeds, and olive oil
- Low-fat dairy and poultry
Nutrients that Boost Female Fertility
When it comes to foods that increase fertility in females, there are several key nutrients to focus on:
|
Nutrient |
Food Sources |
Benefits |
|---|---|---|
|
Folic Acid |
Dark leafy greens, legumes, fortified cereals |
Prevents birth defects, supports feotal development |
|
Vitamin B12 |
Low-mercury fish, lean meats, eggs, yoghurt |
Supports baby’s brain and nervous system development |
|
Omega-3 Fatty Acids |
Salmon, flaxseed, chia seeds, olive oil |
Supports foetal development and overall health |
|
Iron |
Beans, poultry, eggs, fish, beef, broccoli |
Essential for healthy ovulation |
|
Antioxidants and Fibre |
Berries, apples, quinoa, avocados |
Improves ovulation and overall fertility |
Nutrients that Boost Male Fertility
Men’s fertility can also benefit from a nutrient-rich diet. Some key nutrients to focus on include:
|
Nutrient |
Food Sources |
Benefits |
|---|---|---|
|
Zinc and Selenium |
Sunflower seeds, walnuts, and seafood |
Improves sperm count, motility, and morphology. |
|
Vitamin E |
Sunflower seeds |
Boosts sperm levels and motility |
|
Omega-3 Fatty Acids |
Salmon, flaxseed, chia seeds, olive oil |
Beneficial for men’s sperm health and overall reproductive well-being. |
Foods to Avoid for Optimal Fertility
Just as certain foods can boost fertility, others can hinder it. When trying to conceive, it’s best to limit or avoid:
- Processed foods: High in unhealthy fats, added sugars, and artificial ingredients, processed foods can contribute to inflammation and hormone imbalances.
- High-mercury fish: While fatty fish is great for fertility, some types (like swordfish and shark) of fish are high in mercury, which can be harmful to foetal development.
- Alcohol: Heavy alcohol consumption can disrupt hormone production and reduce fertility in both men and women.
- Caffeine: While moderate caffeine intake (less than 200 mg per day) is generally considered safe, excessive consumption may negatively impact fertility.
Reinforcing your Fertility Diet
In addition to eating a variety of nutrient-rich foods, you may also want to consider taking a prenatal vitamin supplement. Key vitamins to look for in supplements include:
- Folic acid: Essential for conception and preventing birth defects
- Vitamin B12: Supports healthy foetal development and fertility
- Vitamin D: Promotes bone growth
- Iron: Supports placental and feotal development and helps prevent anaemia.
Note: You must always consult with your doctor before starting any new supplement regimen.
For more information on optimising your fertility, check out our video on fertility diet.
Fertility and Weight: Finding the Right Balance
In addition to the quality of your diet, your overall calorie intake and body weight can also impact fertility. Being either underweight or overweight can disrupt hormone production and affect ovulation.
For women, maintaining a Body Mass Index (BMI) between 18.5 and 24.9 is considered optimal for fertility. Obesity, particularly when accompanied by conditions like Polycystic Ovary Syndrome (PCOS), can significantly reduce the chances of conceiving. In women, obesity is linked to:
- Higher rates of infertility
- Lower In Vitro Fertilisation (IVF) success rates
- Increased risk of PCOS
Similar to women, men’s fertility is also affected by weight. Obesity in men is linked to:
- Lower testosterone levels
- Reduced sperm count
- Decreased sperm motility
If you’re struggling with your weight, working with a dietitian can help you develop a plan to reach a healthy BMI and improve your fertility.
Myth-busting: Can certain foods increase your chances of having twins?
You may have heard that certain foods, like yams or dairy products, can boost your chances of conceiving twins. However, there is no scientific evidence to support these claims.
The likelihood of having twins is largely determined by genetics and maternal age. While some studies suggest that women who consume more dairy may be slightly more likely to have twins, this link is not conclusive and should not be relied upon as a fertility strategy.
The Bottom Line
Focus on eating a balanced diet rich in whole foods, lean proteins, and healthy fats. Furthermore, pay attention to key nutrients like folic acid, vitamin B12, and omega-3 fatty acids, and maintain a healthy body weight through a balanced diet and regular exercise.
A Word from the Expert
A healthy diet is like building a strong foundation for fertility. It provides the essential nutrients and energy your body needs to support conception and a healthy pregnancy. Think of it as investing in your reproductive health ~ Prachi Benara
