Are you and your partner trying to conceive? Or perhaps you’re in the midst of an infertility journey? Know that you’re not alone. Globally, fertility has been on the decline in recent years, affecting at least 50 million couples worldwide. Statistics show a 45% decline in fertility among women aged 20-24 years, and a 50% decline in sperm count in men over the last fifty years. Fortunately, there are steps you can take to enhance your fertility, and one factor you may not have considered is diet. This article provides a comprehensive 28-day diet plan tailored to boost your chances of conception, along with other lifestyle changes that can significantly enhance your fertility.
Understanding the Link Between Diet and Fertility
When it comes to fertility, what you eat can play a vital role in improving your reproductive health. Nutrition is about eating food that gives your body what it needs to stay healthy and work properly. The main nutrients your body needs are proteins, carbohydrates, healthy fats, vitamins, and minerals. A healthy and balanced diet can optimize hormonal balance, enhance egg quality, improve sperm health, and increase your chances of conception. Research shows that a diet high in unsaturated fats, whole grains and legumes, fruits and veggies, a variety of protein sources, and full-fat dairy may improve fertility in all genders. The best foods for getting pregnant (conceiving) are the same as those for general health.
Common Causes of Infertility
Although our main focus here is the link between diet and fertility, there are many causes of infertility that are not related to what we eat, including:
- Ovulation disorders.
- Fallopian tube damage or blockage.
- Uterine or cervical abnormalities.
- Cancer and its treatment.
- Abnormal sperm production or function.
- Overexposure to certain environmental factors.
Nutrition cannot cure disease. There are many factors that play into fertility, so make sure you and your doctor are looking at the full picture. If you have a condition like PCOS or endometriosis, the foods listed above can be helpful for conceiving, but they are not specific guidelines for these conditions. Make sure you talk with a dietitian and your OBGYN about ways to improve your fertility.
The 28-Day Fertility Diet Plan
This 28-day diet plan incorporates nutrients beneficial for both male and female reproductive health. It emphasizes essential nutrients such as folate, iron, omega-3 fatty acids, and vitamin D.
Read also: The Hoxsey Diet
Week 1: Preparing Your Body for Conception
During the first week of our diet plan, we focus on preparing your body for conception. Essential nutrients such as folate, iron, omega-3 fatty acids, and vitamin D are crucial for fertility.
- Folate: Eat more green leafy vegetables and fortified grain and cereal foods for folate.
- Iron and Folic Acid: It’s also important to make sure you’re consuming enough iron and folic acid. Research shows adequate intake of these nutrients may help you get pregnant and stay pregnant. Supplementing with a prenatal vitamin when you’re trying to conceive may also be beneficial. Talk to your OBGYN about getting tested for nutritional deficiencies like vitamin B12, iron, and folate if you are trying to get pregnant.
Week 2: Balancing Hormones and Nourishing Your Body
During the second week, we focus on balancing hormones and nourishing your body. Hormonal imbalances can disrupt ovulation and decrease fertility. Having a portion of full-fat dairy every day (such as milk or yoghurt) has been shown to help with this. See your GP if you are having irregular periods.
Week 3: Enhancing Egg Quality and Sperm Health
In the third week, we focus on enhancing egg quality and sperm health. Antioxidants help protect reproductive cells from damage and improve fertility.
Week 4: Incorporating Fertility-Boosting Tea
During the final week, we introduce you to Secrets of Tea fertility tea. This specially crafted blend of herbs and botanicals is designed to support fertility naturally. You can create delicious recipes using the tea as an ingredient.
Secrets of Tea Fertility Tea
In the third week, we focus on enhancing egg quality and sperm health. Antioxidants help protect reproductive cells from damage and improve fertility. During the final week, we introduce you to Secrets of Tea fertility tea. This specially crafted blend of herbs and botanicals is designed to support fertility naturally. To incorporate Secrets of Tea fertility tea into your diet, you can create delicious recipes using the tea as an ingredient.
Read also: Walnut Keto Guide
Key Nutrients for Fertility
- Folate: Eat More Green Leafy Vegetables and Fortified Grain and Cereal Foods For Folate
- Iron and Folic Acid: It’s also important to make sure you’re consuming enough iron and folic acid. Research shows adequate intake of these nutrients may help you get pregnant and stay pregnant. Supplementing with a prenatal vitamin when you’re trying to conceive may also be beneficial. Talk to your OBGYN about getting tested for nutritional deficiencies like vitamin B12, iron, and folate if you are trying to get pregnant.
- Zinc: A recent review found that zinc levels in men with fertility issues were lower than those without fertility issues.
- Omega 3s: Omega 3s are vital for human cell production and they help balance the reproductive system. Omega 3s help to support sperm production in males and to maintain oocyte quality in females.
- Selenium: Selenium is an antioxidant that supports healthy follicles in the ovaries, which develop and release eggs. Research has shown that low selenium levels may be a factor in miscarriages. In men, selenium has been shown to help support sperm motility.
- Vitamin D: Vitamin D has been shown to play an important role in supporting male and female general and reproductive health. Vitamin D deficiency has been shown to negatively impact both male and female fertility.
- Vitamin E: Protein and vitamin E have been shown to support the motility of sperm. Vitamin E is also known to affect overall sperm quality positively. Fertility specialists recommend ensuring appropriate vitamin E levels to support general male fertility and to help men with an unexplained reduction in semen quality.
- Choline: Choline is known to reduce the risk of some birth defects. Doctors and fertility specialists recommend ensuring appropriate choline levels before and throughout pregnancy to help with proper fetal development.
Foods to Incorporate into Your Fertility Diet
- Liver & Steak: Liver is a premium source of vitamins C, D, E, Co-Q10, Zinc, Folate, and fat - all of which have been shown to play crucial roles in male and female fertility. Given the incredible amount of nutrients liver packs, and similarly beef, they are two of the best foods you can eat to support fertility health.
- Eggs: Eggs are packed with protein, Vitamins B12 (aka Folic Acid), E, Zinc, and fat. Most of the fertility-boosting nutrients in eggs are found in the yolk. Eggs are also a rich source of Choline.
- Salmon, Sardines, and other High Omega-3 Fish: Salmon is an oily fish that is packed with protein, omega 3s, and essential fatty acids known to help support both male and female fertility and are great foods to eat when trying to get pregnant. Salmon contains high levels of vitamin D and is rich in iodine.
- Pork Belly: Pork belly is packed with fat-soluble vitamins and minerals. It is known as “the better bacon” because the two taste similar, but pork belly has more healthy fats and meat. Pork contains selenium.
- Butter: High-fat butter contains high levels of cholesterol. Cholesterol is needed to make many critical fertility hormones and to fight inflammation.
Lifestyle Changes to Enhance Fertility
In addition to the diet plan, it's essential to maintain a healthy lifestyle overall. Choosing a variety of foods can help nourish your body for a healthy pregnancy-but don’t neglect other aspects of your health like sleep, stress, and exercise level.
- Manage stress: There are definitely associations between stress and infertility, but we do not know yet whether it’s stress that results in infertility or infertility that results in stress; nevertheless, managing stress can improve your fertility potential.
- Limit alcohol consumption: You do need to avoid drinking in excess. There are many studies that link the effects of alcohol consumption negatively with fertility levels in men and women.
- Moderate caffeine intake: You should avoid consuming over 500mg of caffeine per day, the equivalent of approximately five brewed coffees.
- Maintain a healthy weight: Eating well and staying active can help you maintain a healthy weight. There are other factors that can contribute to your weight, other than your diet. Do not worry if you have recently eaten anything on this list before finding out that you are pregnant. It is unlikely to have affected you or your baby. Talk to your doctor or midwife if you are worried.
- Take folic acid supplements: Taking folic acid supplements (tablets) does not help you get pregnant, but you are recommended to take them while you are trying to get pregnant and during the first 12 weeks of pregnant. This is because it can improve you and your baby’s health and help prevent serious pregnancy complications.
Considerations for Specific Dietary Needs
- Vegan diets: If you are vegan, talk to your doctor to make sure that you are getting enough nutrients for a healthy pregnancy.
Diet During IVF
Maintaining optimal health is vital during the IVF process, and a balanced diet can make a substantial difference in both the quality of eggs and the overall outcome,” says Dr. Minoos Hosseinzadeh, Founder and Medical Director of the Fertility Institute of San Diego. Diet plays a significant role in supporting reproductive health, hormone balance, and the body’s ability to handle the stressors of fertility treatments.
A fertility diet is a structured nutritional plan tailored to enhance the body’s ability to support conception, particularly during procedures like IVF. It focuses on foods that are rich in essential vitamins, minerals, antioxidants, and other nutrients that promote reproductive health. The aim is to optimize egg quality, regulate hormones, and prepare the body for pregnancy. The foods we consume can directly influence reproductive health. A diet rich in antioxidants, good fats, and essential vitamins supports the body in handling the demands of IVF treatments.
Key Components of a Fertility Diet for IVF
Foods to Include:
- Antioxidant-rich foods: These help protect eggs from oxidative stress and damage. Examples: Berries, nuts, leafy greens, and citrus fruits.
- Healthy fats: Essential for hormone production and reducing inflammation. Examples: Avocados, olive oil, salmon, flaxseeds.
- High-fiber carbohydrates: Helps regulate insulin levels, which is particularly important for those with PCOS. Examples: Whole grains, legumes, quinoa, and sweet potatoes.
- Lean proteins: Essential for egg development and cellular repair. Examples: Chicken, turkey, eggs, and plant-based proteins like tofu.
Foods to Avoid:
- Refined sugars and carbohydrates: These can cause insulin spikes, leading to hormonal imbalances. Examples: White bread, sugary snacks, soda.
- Processed foods: Often contain trans fats and artificial ingredients that increase inflammation. Examples: Fast food, packaged snacks, and frozen meals.
- Alcohol and caffeine: These substances may decrease fertility rates and negatively impact egg quality. Examples: Limit coffee, wine, beer, and liquor intake.
Optimizing Your Diet During IVF
Optimizing your diet during IVF is a powerful step toward enhancing your chances of success. By incorporating nutrient-rich foods and avoiding inflammatory, processed options, you can create a healthier, more balanced environment for conception.
When to Start a Fertility Diet?
Ideally, individuals should begin following a fertility diet three to six months before beginning IVF. This timeframe allows the body to adjust, regulate hormones, and improve egg quality. However, if you’re already in the process of IVF, it’s never too late to start making healthier choices that can still benefit your treatment outcomes.
Read also: Weight Loss with Low-FODMAP
The High-Fat, Low-Carb Approach to Fertility
Some experts believe a high-fat, low-carbohydrate diet is the best diet for your fertility. This approach helps to support fertility through two main avenues:
- Reducing inflammation
- Balancing hormones and supporting the synthesis of many influential reproductive hormones
Reducing Inflammation
Inflammation causes a laundry list of problems in the body and according to several studies, wreaks havoc upon the reproductive system. Chronic inflammation can cause tissue damage and reduce blow flow and nutrient delivery which impedes the body’s ability to function properly. A high-fat low-carb diet reduce inflammation via three primary methods:
- Carbohydrates Cause Inflammation: There is a huge host of studies that demonstrate that sugar is a leading cause of inflammation. The effects are reversible as demonstrated by a 2014 study which showed that reducing carb intake resulted in lower inflammatory markers in their body.
- Plants Contain Toxic Inflammatory Chemicals: Plants produce toxins to protect themselves from fungi, insects, and animal predators alike.
- Fats Protect Your Body From Inflammation: Studies show that fatty acid intake reduces key markers for inflammation including C-Reactive Proteins levels, reduces inflammatory responses, and helps protect against inflammation and autoimmune disease.
Balancing Hormones
Eating a high-fat, low-carbohydrate diet helps improve and regulate your reproductive hormones. This can generally fall into two categories:
- Providing your body with the building blocks of hormones (aka cholesterol)
- Reducing the intake of foods that mimic reproductive hormones, and reducing the effects of metabolic syndrome by lowering blood glucose levels.
Several of the most important reproductive hormones including Estrogen, Progesterone, and Testosterone all derive from cholesterol. Cholesterol is also essential for our bodies to synthesize Vitamin D from sunlight. Vitamin D has been shown to help support fertility health.
Optimizing Your Diet: Key Steps
Optimizing your diet and incorporating Secrets of Tea fertility tea into your daily routine can significantly improve your chances of getting pregnant.
- Swap Refined Grains to Wholegrains, and Cut Down on Carbs
- Choose Lean Meat, Poultry and Eggs Over Fatty Meats
- Eat At Least One Serve of Nuts, Seeds and Legumes Each Day
- Eat At Least 2-3 Serves of Fatty Fish Per Week