Top Foods That Boost Fertility
About 10% of women ages 15 to 44 struggle getting pregnant or staying pregnant. There are several factors that can affect fertility – for men and women – including genetics and pre-existing health conditions. But there’s one area where you can take control quickly and without breaking the bank: nutrition. Even if you’re not having any trouble trying to conceive, eating certain foods to increase fertility is a great way to prepare for the future.
The Link Between Nutrition and Fertility
Nutrition is always a major factor in overall health; but it’s exceptionally important when trying to grow and develop another healthy human being. According to the Nurses’ Health Study II, which followed 17,544 women without a history of infertility, those who consumed the most fertility-boosting foods had a 66% lower risk of infertility related to ovulatory disorders. Of course, it’s not all on the ladies. Both men and women benefit from a more mindful eating pattern pre-pregnancy.
How nutrition impacts men’s fertility
Men’s fertility is largely influenced by their weight. Research has shown that obesity in men affects the quality of their sperm. More specifically, it can alter “the physical and molecular structure of germ cells in the testes and ultimately mature sperm.” Being overweight is also associated with hormone changes. Several studies found that high body mass index (BMI) is connected to increased estrogen and decreased testosterone. This is the complete opposite scenario you want when trying to conceive! The good news is proper nutrition can change all that. Along with regular exercise, nutrition can help men achieve – and maintain – a healthy weight for years to come.
How nutrition impacts women’s fertility
For women, fertility is much more than eating well to maintain a healthy weight. While that’s a key factor, it’s not the only connection. Women trying to conceive need to be mindful of a host of health factors that are influenced by diet, including blood pressure, blood sugar, BMI and mental well-being. By adjusting your diet accordingly, you can reduce these risk factors and have much higher hope for a healthy pregnancy.
Foods That Increase Fertility
A balanced nutrition plan also ensures you get the specific nutrients your body needs to stimulate fertility and prepare for a new phase of growth. So, what are these magical fertility nutrients and where can you get them?
Omega-3s
Omega-3 fatty acids are polyunsaturated fatty acids (PUFA) that have a beneficial effect on women’s fertility. Lifelong consumption of a diet rich in omega-3s has shown to improve egg quality. Even short-term omega-3 intake “is associated with improved oocyte quality.” It’s important to note, however, that not all PUFAs are created equally. Omega-6 fatty acids are known to have the opposite effect. Consuming too many foods rich in omega-6 — like safflower and sunflower oils — results in very poor egg quality. Be sure to choose your fats wisely and opt for omega-3s whenever possible.
What to eat:
- Salmon
- Sardines
- Mackerel
- Walnuts
- Chia seeds
Protein
Dietary protein provides essential amino acids your body needs for tissue growth and repair. It’s no wonder, then, why protein is a critical nutrient when trying to grow a baby. Before you increase your protein intake, know that more than half of Americans meet or exceed the daily recommendations for protein. Plus, high protein intake can lead to a greater risk of ovulatory infertility.
Instead, what you may want to reconsider is your source of protein. While most vegetable-based proteins don’t supply all essential amino acids, they do promote your chances of conceiving. Should you go vegan? Probably not. Replacing just 5% of your total calories with vegetable protein in lieu of meat was associated with more than 50% lower risk of infertility.
What to eat:
-
- Beans
- Lentils
- Nuts
- Seeds
- Tempeh
Fiber
Dietary fiber does lower circulating estrogen, which is an important reproductive hormone. However, that’s no reason to rule it out. The benefits of consuming a high-fiber diet outweigh any effects of lower estrogen levels. For one, fiber helps balance blood sugar and reduce insulin resistance, which leads to better hormonal balance. Hormonal balance is necessary for fertility. Fiber also feeds your good gut bacteria, which are essential to keeping your reproductive system healthy and ready for a baby! You should be getting a minimum of 35g of fiber per day. Fiber can cause discomfort for some, but that means it’s even more important for you to get a boost. That said, take your time incorporating more fiber into your diet. Build up your tolerance by gradually increasing your total fiber intake each week.
What to eat:
- Oats
- Wild rice
- Legumes
- Raspberries
- Pears
- Artichokes
- Asparagus
Inositol
Though often referred to as vitamin B8, inositol is not actually a vitamin. It’s a vitamin-like sugar that comes in two forms (stereoisomers): myo-inositol and D-chiro-inositol. Inositol can improve insulin resistance, balance fat metabolism and regulate nervous system activity. Because of its effect on insulin, inositol may be of particular benefit to women with polycystic ovary syndrome (PCOS). One study found that inositol supplementation increased the pregnancy rate in women with PCOS. It’s also beneficial in assisted reproduction. Myoinositol, in particular, “may improve the quality of embryos, and reduce the unsuitable oocytes and required amount of stimulation drugs” for those undergoing IVF.
While studies were conducted using inositol supplements, you can find this compound in certain foods.
What to eat:
- Buckwheat
- Beans
- Nuts
- Citrus fruits (except lemons)
- Cantaloupe
- Bananas
- Cabbage
Iron
Iron is a key mineral whose main function is to carry oxygen in red blood cells. Iron also helps remove carbon dioxide from the blood. In pregnant women, iron is exceptionally important, because baby will rely on your stores for growth and brain development. Making sure you get sufficient iron now will put you one step ahead.
Of course, that’s not the only reason you need iron pre-pregnancy. Research has found that women who took iron supplements had a lower risk of ovulatory infertility than women who didn’t supplement. The study involved non-heme iron primarily in the form of a multivitamin or pure iron supplement. Non-heme iron can be found naturally in various plant sources.
What to eat:
- Grass-fed meats
- Whole grains
- Spinach
- Beans
- Pumpkin
- Beets
Note: to ensure proper absorption, pair iron with vitamin C-rich foods. Your best bet is to squeeze lemon juice over a spinach salad. Citrus fruits tend to retain their vitamin C content better than other fruits and vegetables.
Calcium
Researchers have consistently concluded that women who consume full-fat dairy have a decreased risk of reproductive issues. In fact, a 2013 study found that “women consuming more than three servings of dairy foods per day were 18% less likely to be diagnosed with endometriosis than those reporting two servings per day.” While this research doesn’t confirm a direct link between calcium and fertility, it does reinforce the potential benefits of calcium-rich foods.
Remember that calcium is an essential mineral present in all tissues, including the blood. But it’s role in bone development is reason enough for mothers-to-be to take notice. In fact, women trying to conceive should get at least 1,000 mg of calcium per day. You can get that through supplements, or by adding certain dairy and non-dairy foods to your diet.
What to eat:
- Unsweetened yogurt (full fat for women and low-fat for men)
- Parmesan cheese
- Poppy seeds
- Sardines
- Canned salmon
- Almonds
- Collard greens
- Rhubarb
Folic acid
“Are you taking a folic acid supplement?” It’s one of the first questions your doctor will ask when you tell them you’re trying to conceive. Folic acid is the synthetic version of folate, a B vitamin that aids in a baby’s nervous system and cellular growth. This vitamin is so important, the Centers for Disease Control and Prevention “urges all women of reproductive age to take 400 mcg of folic acid each day in addition to consuming food with folate” to help prevent serious birth defects, such as anencephaly and spina bifida.
Again, there’s no research connecting folic acid to fertility, per se. But getting sufficient folic acid now can lead to a healthier pregnancy – and healthier baby – down the road. You can get enough folic acid to support your needs by taking a single-nutrient supplement or prenatal multivitamin. Otherwise, assess your diet and start adding folate-rich foods to your plate.
What to eat:
- Asparagus
- Brussels sprouts
- Dark leafy greens
- Eggs
- Seafood
Feed Your Fertility
This may seem like an overwhelming list of foods and nutrients that increase fertility, but it can all be summed up into six key nutritional changes:
- Incorporate more unsaturated fatty acids, like omega-3s.
- Choose more quality protein sources, such as grass-fed meat, wild fish, eggs, legumes and unprocessed soy products.
- Add more fiber through slow-digesting carbohydrates, whole fruits, vegetables and beans.
- Increase your iron intake.
- Choose full-fat organic dairy in the form of unsweetened yogurt or cheese.
- Take a folate supplement. Make sure that it’s the methylated form, as 50% of women lack the enzyme to do this.
If you need a little more guidance or structure, reach out to us for more info! We can help you balance hormones and regulate your metabolism. You won’t have to worry if you’re getting enough fertility foods. It’ll all come naturally, as you prepare for the biggest transformation of your life — parenthood!
