Jeffrey Salazar
Female fertility is influenced by a variety of factors, including diet and lifestyle choices. While there is no one-size-fits-all fertility diet, certain dietary patterns have been linked to improved fertility outcomes. A well-balanced diet that includes a variety of nutrients is recommended, with a focus on whole foods such as fruits, vegetables, nuts, legumes, and whole grains. Specific dietary choices that may enhance female fertility include incorporating full-fat dairy, walnuts, tomatoes, beans, lentils, seafood, and Mediterranean-style diets. In contrast, excessive caffeine and alcohol consumption, as well as diets high in trans fats, refined carbohydrates, and added sugars, can negatively impact fertility. Maintaining a healthy body weight and addressing nutritional deficiencies are also crucial factors in optimising female fertility.
How to Increase Female Fertility Through Diet
| Characteristics | Values |
|---|---|
| Maintain a healthy weight | Being underweight or obese can have a marked effect on fertility. |
| Eat a balanced diet | Include foods with carbs, fats, and proteins. |
| Avoid certain foods | Alcohol, caffeine, trans fats, refined carbohydrates, and added sugars. |
| Increase antioxidant intake | Eat more fruits, vegetables, nuts, and whole grains. |
| Consume omega-3 fatty acids | Found in seafood like salmon and sardines, and walnuts. |
| Eat full-fat dairy | Full-fat dairy products are linked to a lower risk of ovulatory infertility. |
| Take supplements | Folic acid, vitamin B-6, vitamin B-12, and prenatal vitamins are recommended. |
| Mediterranean diet | A diet rich in vegetables, fruits, olive oil, unrefined carbohydrates, low-fat dairy, poultry, and oily fish is associated with better fertility. |
| Eat more iron and citrus fruits | Iron and vitamin C are essential for fertility. |
| Avoid under-eating | Ensure you eat three meals a day for proper nutrition. |
| Manage stress | Stress can impact fertility. |
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What You'll Learn
Consume more omega-3 fatty acids and antioxidants
Omega-3 fatty acids are an important source of fat for our bodies. They provide us with energy and ensure the proper functioning of cell walls. The body cannot produce omega-3s on its own, so it is important to include them in your diet or take supplements.
There are different types of omega-3s, including DHA (docosahexaenoic acid), which is found mainly in certain types of seafood. DHA is especially important for fertility health. Fatty fish such as salmon, cod, herring, and trout are good sources of omega-3s. Eating seafood twice a week can help ensure you get the necessary amounts of omega-3s. However, finding the right balance of high omega-3 fatty acids and low mercury can be challenging. Sardines and salmon (canned or wild) are excellent low-mercury sources of omega-3s. If you are vegetarian or vegan, your diet alone usually lacks omega-3, particularly DHA, so supplements may be necessary.
Walnuts are another easy-to-eat food that boosts ovulation and keeps sperm healthy. They are rich in omega-3 fatty acids, which increase your likelihood of conceiving. They also contain vitamin E, an antioxidant that helps increase sperm count and motility.
Citrus fruits are full of vitamin C, another antioxidant that has been shown to positively affect sperm. They are also high in polyamines, compounds critical to the reproductive process for both males and females.
Antioxidants play a crucial role in improving fertility by reducing oxidative stress, which can affect fertility in both men and women. A cohort study showed that high concentrations of homocysteine, which induces oxidative stress, increased the risk of a lack of ovulation by 33%. Therefore, it is important to focus on consuming antioxidants and reducing homocysteine concentrations through diet or supplementation with folic acid and vitamins B-6 and B-12.
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Eat more fruits, vegetables, nuts, and whole grains
Eating more fruits, vegetables, nuts, and whole grains can positively impact female fertility. These foods are rich in antioxidants, vitamins, and minerals, which are essential for reproductive health. Antioxidants help to deactivate free radicals, which can damage egg cells, and vitamins and minerals support overall fertility and a healthy pregnancy.
Fruits and vegetables are excellent sources of antioxidants, and a higher intake of these foods is associated with better fertility. For example, tomatoes are rich in vitamins A and C, and cooking them increases their lycopene content, boosting their nutritional value. Citrus fruits, such as oranges, are also packed with vitamin C and are high in polyamines, which are critical to the reproductive process for both males and females.
Nuts, such as walnuts, are another great addition to the diet when trying to conceive. Walnuts are rich in omega-3 fatty acids, which increase the likelihood of conceiving, and vitamin E, an antioxidant that boosts sperm count and motility.
Whole grains are also recommended as they are a good source of fibre and vitamins. They provide a range of natural compounds and specific nutrients that support fertility and overall health.
In addition to increasing the consumption of these food groups, it is important to maintain a healthy body weight and ensure adequate nutrition. This means eating three meals a day and including a balance of carbohydrates, fats, and proteins. Undereating can decrease fertility, and nutritional deficiencies can negatively impact the ability to conceive and carry a pregnancy to term.
Overall, a diet rich in fruits, vegetables, nuts, and whole grains can provide a good foundation for female fertility and support a healthy pregnancy.
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Consider a Mediterranean-style diet
A Mediterranean-style diet is recommended by many fertility nutritionists because it includes many foods known to boost fertility. It is rich in dietary fibre, omega-3 fatty acids, plant-based protein, vitamins, and minerals, all of which have a positive impact on female fertility.
The Mediterranean diet is characterised by a high consumption of vegetables (including pulses), fruits, olive oil, unrefined carbohydrates, low-fat dairy, poultry, oily fish, and red wine. It also includes whole grains, nuts, spices, legumes, and seeds. At the same time, it is important to limit red meat, simple sugars, and trans fats, which can negatively affect fertility.
The omega-3 fatty acids found in fish and walnuts have been shown to have a positive effect on ovulation and healthy progesterone production. Additionally, omega-3s can help decrease inflammation and lower triglycerides, a type of fat that can build up in the blood and lead to heart disease. Plant-based proteins are also a valuable source of dietary fibre, which can help regulate blood sugar levels and maintain hormonal balance, both of which are crucial for fertility.
The Mediterranean diet has also been associated with favourable changes in insulin resistance, metabolic disturbances, and the risk of obesity, which are crucial factors in fertility. Clinical studies have shown that greater adherence to this diet is associated with a higher likelihood of achieving clinical pregnancy and live birth, especially in non-obese women under 35 years of age.
If you are considering a Mediterranean-style diet to boost your fertility, it is always a good idea to consult a registered dietitian nutritionist to discuss your specific goals and concerns. They can provide personalised guidance and support as you work towards building your family.
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Maintain a healthy body weight
Maintaining a healthy body weight is crucial for female fertility. Being underweight or overweight can disrupt the delicate balance of hormones in the female reproductive system, leading to infertility and a lower IVF pregnancy rate. Therefore, it is essential to pay attention to your body mass index (BMI). While BMI does not account for muscle mass and body fat percentage, it can indicate whether your weight is within a healthy range for optimal fertility. Generally, a BMI under 18.5 (underweight) or over 30 (obese) may suggest that your weight is adversely affecting your fertility.
To achieve and maintain a healthy body weight, consider adopting a Mediterranean-style diet, which has been associated with positive changes in insulin resistance, metabolic disturbances, and the risk of obesity. This diet is typically rich in vegetables (including pulses), fruits, olive oil, unrefined carbohydrates, low-fat dairy, poultry, oily fish, and red wine, while being low in red meat and simple sugars. The Mediterranean diet has also been linked to better mental and physical health, which are important factors in fertility.
In addition to the types of food consumed, the amount and frequency of meals can also impact fertility. Undereating can negatively affect fertility, so it is important to ensure you are eating three nutritious meals a day. Incorporate a variety of carbohydrates, fats, and proteins into your diet to promote proper nutrition and avoid nutritional deficiencies, which can hinder conception and impact pregnancy health.
While achieving a healthy body weight is important, it is worth noting that even the healthiest of diets cannot cure more serious conditions that cause infertility. For example, dietary changes will not resolve issues such as fallopian tube blockages or PCOS, which can impact fertility. In such cases, medical interventions like in vitro fertilization (IVF) may be necessary.
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Take folic acid supplements
Folic acid is an essential B-vitamin that helps with cell metabolism and the formation of new cells in the body. It is especially crucial for pregnant women and even those of childbearing age who are not planning to get pregnant. Folic acid is also important for men as a crucial part of the reproductive process.
Folic acid is highly recommended for people trying to conceive or in the early stages of pregnancy. Folic acid deficiency can lead to the production of oversized red blood cells that do not function properly, depriving essential organs and cells of the oxygen they need to function. This can cause folate-deficiency anemia, with symptoms including fatigue, lethargy, breathlessness, feeling faint, headaches, pale skin, and heart palpitations.
Folic acid supplementation is safe and does not cause side effects. It can have a powerful effect on female fertility, both before and after conception. For women struggling to conceive, folic acid can help prevent early pregnancy defects that can lead to miscarriage. Folic acid helps with cell metabolism throughout the body, including within the ovaries. Studies have shown that folic acid supplementation in women undergoing IVF is associated with better embryo quality and a greater chance of becoming pregnant. Higher folic acid intake has also been linked to a reduced risk of anovulation and ovulatory infertility, a shorter time to pregnancy, and greater success with infertility treatment.
Women who are trying to get pregnant should ideally start taking a daily folic acid supplement about 2 to 3 months before conception and throughout the first trimester of pregnancy. Women of childbearing age are advised to take at least 400 micrograms of folic acid each day in case they do get pregnant. Most pregnant women should take about 600 micrograms of folic acid every day. However, folic acid can have adverse effects if taken in high amounts, so it is important to consult a healthcare professional for guidance.
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Frequently asked questions
A healthy fertility diet is not only about the foods you add but also about the things you avoid. A diet high in trans fats, refined carbohydrates, and added sugars can negatively affect fertility. Conversely, a diet based on Mediterranean dietary patterns, i.e., rich in dietary fiber, omega-3 fatty acids, plant-based protein, vitamins, and minerals, has a positive impact on female fertility.
Some foods that can increase female fertility are walnuts, tomatoes, citrus fruits, beans, lentils, and full-fat dairy products.
Women should supplement with folic acid and vitamins B-6 and B-12 in the period prior to pregnancy as these are safe and do not cause side effects.
