Can Diet Boost Fertility?

Infertility rates are on the rise with an estimated 11 percent of woman between the ages of 15 and 44 having impaired ability to fall pregnant or carry a baby to term.

Although many cases of infertility are related to medical conditions or increasing age, fertility has more to do with what you eat then you may have thought. And whether you’re one medical fertility treatments or not, your diet should be the baseline of your treatment protocol. 

Food to Include for Fertility Boosting

The Power of Protein

Since your hormones are built up from amino acids, protein is an essential nutrient in a fertility boosting diet. There are 8 essential amino acids, which are not produced by the body but are taken in through the food we eat. These amino acids are then in turn used to make hormones necessary for conception. Lean protein, that is not too high in saturated fat, is the wisest choice to avoid excess weight gain. Examples include lean red meats, skinless chicken, fresh fish, tinned fish, eggs, soya, legumes, dried beans and low fat dairy products. Some people may also benefit from amino acid supplementation.

It is almost always taken together with L-lysine (because L-arginine lowers L-lysine levels).

The Importance of Fats

Fat is important for fertility and hormone production and it’s the omega 3 fatty acids that are the most important fats in the pre conception diet. Omega 3 fatty acids have been shown to improve insulin sensitivity, which helps if you have polycystic ovarian syndrome (PCOS), a condition that is a leading cause of infertility. Omega 3’s also helps boost the production of certain hormones, which may be out of balance due to having PCOSThe best sources are fatty fish like salmon, tuna, mackerel, herring, pilchards and sardines. Vegetable sources of omega 3’s include walnuts, flaxseed oil, pumpkin seeds and hemp oil. Eat 4-5 servings of fish per week, 3 of which should be fatty fish and add a heaped tablespoon of a mixture of flaxseeds and pumpkin seeds to your breakfast. Omega-3 supplements may also be helpful either as a diet substitute or as an adjunct to dietary omega-3 intake. Fats like avocados, nuts, seeds, and vegetable oils are rick sources of vitamin E, an important vitamin for proper hormone function.

Micronutrients for Fertility

The following nutrients, taken in the diet or in supplement for can help boost your fertility

Selenium. Studies show that a selenium deficiency may be associated with infertility in females. Supplementing the diet with 200-400 micrograms daily or eating selenium-rich foods (brazil nuts, brewer’s yeast, broccoli, chicken, dairy, salmon, seafood, vegetables and wholegrains) can help. Brazil nuts are the richest source of selenium known.

See Also: Understanding Your Fertility

Vitamin C. Vitamin C can help normalise hormone levels in women. Vitamin C may help induce ovulation and also helps women with luteal phase defect, which is common in PCOS. Supplement the diet with 500-2000mg daily or eat vitamin C rich foods (citrus fruits and juices, tomatoes, green leafy vegetables, broccoli and berries).

Vitamin E. Vitamin E is needed for balanced hormone production and the transport of oxygen to the sex organs in males and females. Supplement with 200-400IU daily or eat vitamin E rich foods (cold-presses vegetable oils, dark green leafy vegetables, nuts, seeds and wholegrains).

Zinc And Folic Acid - Important Supplements For Fertility

Zinc. Zinc is needed for the optimal functioning of the reproductive system. Zinc deficiency is also associated with irregular menstruation. Supplement the diet with 80mg daily or eat zinc rich foods (brewer’s yeast, egg yolk, meat, chicken, fish, mushrooms and oysters).

Folate (folic acid). All women of childbearing age are recommended to supplement with folate due to its ability to prevent neural tube defects in the newborn when taken before and during the first trimester of pregnancy. But folate also has a role in boosting fertility too. Folate plays a role in egg development, implantation and placentation. Infertility has been found to be associated with large red blood cells, a symptom of vitamin B12 and folate deficiency.

Food sources of folate include wheatgerm, vegemite, avocado, spinach and other greens, oranges, strawberries, kidney beans, chickpeas and other legumes.

The Power of Antioxidants

Antioxidants are special chemicals, found in food, that help detoxify the body from free radicals and also boost overall health and prevent disease. They do this by scavenging free radicals (which come from stress, pollution and bad diet), which damage our cells and cause ageing. For the most part, our antioxidant intake comes from plant foods. For optimum health and fertility boosting aim to include at least 5 servings of fresh fruits and vegetables per day. A serving is one medium fruit, 200ml fruit or vegetable juice, 1 cup of raw vegetables or half a cup of cooked vegetables. The top antioxidant fruit and vegetables to include in your daily diet are:

• Tomatoes
• Red peppers
• Berries (like blueberries, strawberries and Goji berries)
• Dark green leafy vegetables (like spinach, arugula, kale, broccoli and Bok Choy)
• Orange vegetables (like carrots, butternut, sweet potato and pumpkin

What to Avoid

It’s not just about what you put into your diet, but also about what you take out. The following factors can interfere with your chances of conception:

Alcohol

Alcohol will affect both you and your partner. In fact, drinking any alcohol at all can reduce your fertility by half. Studies have shown that the more you drink, the less likely you are to conceive.

Caffeine

There is plenty of evidence to show that caffeine, particularly in the form of coffee may decrease fertility. It's important to eliminate or reduce caffeinated beverages to 2 or less per day. These include colas, black tea, coffees and energy drinks.

Xenoestrogens

Xenoestrogens are essentially environmental oestrogens, coming from pesticides and the plastic industry. Xenoeostrogens can interfere with hormone balance and it is therefore recommended that one try to avoid these potentially toxic substances. One of the best ways to eliminate an excess intake of xenoestrogens is to buy organic produce where possible and to wash all non-organic fruits and vegetables before eating to reduce the pesticide load. As far as possible choose organic, grass-fed meats.

Choose natural ranges to ensure lowered exposure.

See Also: Antioxidants, Such as Vitamin E and Zinc, May Improve Male Fertility Four-Fold

Smoking

Smoking has definitely been linked with infertility in women. It has also been shown to contribute to early menopause, which is a particularly important consideration for older women who may be trying to beat the clock.