In recent years, there's been increasing attention on the connection between diet, lifestyle, and fertility. Evidence suggests that diet not only enhances overall wellness but also specifically improves fertility and the success rates of medically-assisted fertility treatments like IVF. Changing eating habits to get pregnant is gaining popularity. As Amy Klein, author of "The Trying Game: Get Through Fertility Treatment and Get Pregnant Without Losing Your Mind," notes, modern lifestyles, characterized by high stress, constant activity, and processed foods, are not conducive to health.
Infertility is an increasing problem that affects couples attempting pregnancy. A growing body of evidence points to a link between diet and female fertility. In fact, data show that a diet high in trans fats, refined carbohydrates, and added sugars can negatively affect fertility. Conversely, a diet based on the Mediterranean dietary patterns, i.e., rich in dietary fiber, omega-3 (ɷ-3) fatty acids, plant-based protein, and vitamins and minerals, has a positive impact on female fertility.
Understanding the Fertility Diet
A fertility diet involves incorporating more nutrition and balanced meals into one's lifestyle. The term "fertility diet" arose from a 2007 Harvard study that examined the diets of over 17,000 women trying to conceive. While the study primarily focused on anovulatory infertility, its findings showed a 27% reduced risk of infertility from other causes when following a similar diet. Newer data also support a potential impact for all women trying to conceive.
However, it's important to recognize that various causes of infertility exist, including PCOS, endometriosis, issues with egg quality, and thyroid problems. Therefore, the same diet may not work for everyone.
The Importance of Individualized Approaches
It is crucial for women to understand that there is limited scientific evidence suggesting that any specific food, diet, herb, or supplement will significantly improve fertility in healthy, ovulatory women. However, dietary changes are beneficial for women who are underweight, overweight, or have decreased fertility rates. Maintaining a healthy weight through balanced eating and regular exercise is advisable. Women with conditions like PCOS and endometriosis may also benefit from dietary changes. For instance, women with PCOS are encouraged to consume high-fiber and antioxidant-rich foods while limiting processed foods and added sugars to mitigate the harmful impact of high androgen and insulin levels on egg quality.
Read also: Carnivore Diet for Fertility?
While a fertility diet cannot "cure" infertility, an improved diet can only help and not hurt fertility and overall health, unless someone becomes overly restrictive with their dietary choices. It is also essential to note that a fertility diet does not address underlying medical or structural issues that may prevent conception, such as anovulation, autoimmune disorders, STDs, endometriosis, amenorrhea, or genetic abnormalities.
Key Components of a Fertility-Boosting Diet
When trying to conceive, it is essential to eat a healthy diet with a balanced intake of protein, carbohydrates, healthy fats, vitamins, and minerals. Here are some key components to focus on:
Complex Carbohydrates
Carbohydrates are a key energy source, with complex carbohydrates being the better choice for fertility. These include vegetables, whole grains (rye, oat, and wheat), and legumes (peas and beans). Limiting simple carbohydrates (except for fruits) and consuming plenty of unrefined complex carbohydrates is recommended. Choose whole-grain bread, brown rice, whole-grain cereals, and pasta over refined white versions, and aim for at least five portions of vegetables daily.
Refined carbohydrates, found in sweets, cakes, pies, pastry, white flour, and white sugar, cause a sudden rise in blood sugar and trigger hormonal imbalances, so it is important to avoid them. Fruits, though simple carbohydrates, are packed with fertility-boosting nutrients. Consume them with proteins like nuts or seeds to slow down their effect on blood sugar.
Protein
Protein is important for maintaining blood sugar balance and providing the amino acids needed for building and repairing cells, manufacturing hormones, and supporting healthy reproductive function. Good sources of protein include oily fish, eggs, pulses, beans, nuts, and seeds. Consuming a handful of nuts and seeds daily or using a salad dressing made with a good-quality nut or seed oil is beneficial. Instead of meat, opt for beans such as lentils, nuts, and seeds like sunflower, sesame, and quinoa, which are good sources of fertility-boosting protein.
Read also: Impact of Keto on Fertility
Eating an egg for breakfast provides a protein boost and keeps you feeling fuller for longer. Red meat consumption has been linked to fibroids and endometriosis, so it is advisable to limit its intake.
Healthy Fats
Unsaturated fats, including monounsaturated and polyunsaturated fats, are beneficial for fertility. Monounsaturated fats like olive oil are thought to lower the risk of heart disease. Polyunsaturated fats, classified as essential fats, include omega-6 oils (found in sesame, corn, and sunflower oils) and omega-3 oils (in fish, linseed, or flax oil). The body makes hormone-regulating substances called prostaglandins from Omega 3 and Omega 6 oils, which are extremely important for boosting fertility.
However, it is best to avoid shark, swordfish, and marlin, as they can contain higher levels of mercury. The Foods Standards Agency recommends limiting oily fish to two portions a week during pregnancy and tuna to either two fresh tuna steaks a week or four medium cans of tuna. Fish oil supplements (not cod liver oil) are fine as long as they are from a reputable company and screened for contaminants.
Vitamins and Minerals
Several vitamins and minerals play a vital role in fertility. These include:
Vitamin A: Essential to the developing embryo. Vegetable sources of beta carotene, which your body can turn into vitamin A, are safe.
Read also: Impact of Vegetarianism on Fertility
Vitamin B6: Important for reproductive health, the formation of female sex hormones, and the regulation of estrogen and progesterone levels.
Vitamin B12: Another B vitamin that is important for your fertility.
Folic acid: Crucial for a healthy pregnancy and essential for DNA production.
Vitamin C: A powerful antioxidant that can be helpful for both male and female fertility.
Vitamin E: Another powerful antioxidant and important for both male and female reproductive health.
Calcium: An important mineral when aiming to conceive, as the woman needs adequate calcium for the baby’s teeth and bones.
Zinc: Vital for the health and maintenance of reproductive hormones in both men and women.
Selenium: A good antioxidant.
Magnesium: Needed along with calcium for healthy bones and teeth.
Phytoestrogens
Phytoestrogens, found in foods like lentils, soya beans, and chickpeas, are thought to have a hormone-balancing effect. While there has been concern about soya harming female fertility, this is only when consumed in large doses.
Water
Water is essential for hormonal balance, nutrient transport, and toxin removal. Aim to drink at least 1½ liters (or six to eight glasses) of water a day.
Organic Foods
Organic foods often contain higher levels of nutrients and are free from pesticides, which can act as Endocrine Disruptor Chemicals and negatively affect reproductive hormones for both men and women.
Specific Foods to Enhance Egg Quality
Improving egg quality is crucial for women trying to conceive. Here are specific foods that can help:
Beans and Lentils: Rich in protein, iron, vitamin B complex, folate, and magnesium.
Seeds: Sesame seeds, flax seeds, pumpkin seeds, and sunflower seeds are a combination of both micronutrients and monounsaturated fats. Seed cycling can be used to address hormonal imbalance.
Nuts and Dried Fruits: Walnuts, almonds, peanuts, cashews, and raisins are good sources of healthy fats, minerals, antioxidants, and vitamins. Brazil nuts are good sources of selenium, which helps repair chromosomal damage in eggs.
Avocados: Packed with folate and healthy fats, avocados promote better blood flow to reproductive organs and help balance hormones.
Berries: Strawberries, raspberries, cranberries, and blueberries are loaded sources of antioxidants, vitamin C, and Folate.
Cinnamon: Helps fight insulin resistance and enhances ovarian function, especially for women with PCOS.
Ginger: Its anti-inflammatory property, along with improving digestion and blood circulation, helps in regulating periods and lowering inflammation in the reproductive system.
Leafy Vegetables: Spinach and broccoli house essential nutrients like vitamins A, B, C, and E, iron, and calcium. They are also loaded with folate.
Whole Grains: Fibre is a multifunctional nutrient that helps to maintain a healthy body weight by preventing rapid blood sugar spikes and stabilizing blood sugar levels.
Dairy Products: Milk and yogurt are a great way to incorporate calcium, protein, and probiotics into your diet to strengthen bones, support hormone regulation, and improve gut health.
Foods to Avoid or Minimize
To optimize fertility, it's important to avoid or minimize certain foods that can harm fertility:
Trans Fats: Found in fried foods, fast food, margarine, and certain baked goods, trans fats may contribute to insulin resistance, inflammation, and cellular dysfunction.
Excess Sugar: Excessive intake of sugar and refined carbohydrates can disrupt the balance of reproductive hormones and increase inflammation.
Processed Meats: Can disrupt hormonal balance.
Alcohol: It is best to avoid alcohol when trying to conceive.
Caffeine: Researchers have found that caffeine can have an adverse effect on female fertility and may increase the risk of a miscarriage, so it makes sense to cut caffeine out altogether.
Lifestyle Factors
In addition to diet, several lifestyle factors can impact fertility and egg quality:
Manage Stress: High stress levels can disrupt hormonal balance and hinder ovulation.
Maintain a Healthy BMI: There is a strong correlation between a woman’s BMI and her fertility potential.
Enhance Blood Flow: Good blood circulation, aided by hydration and activities like yoga, is essential for egg health.
Proper rest: Proper rest is essential for the body to heal and to function at a full metabolic level while awake.
Avoid Smoking, Cannabis, Excessive Alcohol: Smoking accelerates egg loss and damages the DNA in egg cells, making them less viable for conception. Recent research shows that cannabis may impair egg quality by disrupting the hormonal axis and affecting cellular function.
The Role of Supplements
While a balanced diet should be the foundation of a fertility-boosting regimen, certain supplements can provide additional support. Some key supplements to consider include: