nutrition for fertility
As much as this can be an exciting time, it can also be filled with emotions and stress, so I’m going to start by saying, if you are having trouble conceiving or have an underlying health condition, speak to a fertility dietitian who will be able to help with your individual case. This could be anything from PCOS, endometriosis, low or high BMI or even individual nutrient deficiencies.
However, if you are generally healthy and have decided that you’re ready for this beautiful step in life, let's get baby making.
Contraception
Chances are you have been using some form of contraception up until this point and regardless of the reason, coming off this may seem like the first step— however it is never too early to start a fertility friendly diet. Some forms of contraception have a negative affect on our bodies ability to absorb and store certain nutrients, many of which are important for fertility and early pregnancy.
Once you have spoken to your health care professional about safety coming off your form of contraception, more often than not it will take a few months to sync back into your regular ovulation cycle and replenish nutrient stores. The time frame in which this happens is completely individual, it may be instantaneous or it may take up to 2-6 months to regain your regular cycle. If you are still having trouble at the 6 month mark it is a good idea to speak to a health care professional to eliminate any irregularities you may be experience which very well may have been masked by your form of contraception.
Diet & Nutrition
Following the mediterranean diet is a great way to optimise not just fertility, but your overall health as it’s high in antioxidant rich food and reduces inflammation within the body. The mediterranean diet includes plant based foods, extra virgin olive oils, fruit, vegetables, nuts and seeds. There is evidence that reducing intake of animal products when trying to conceive can increase chances:
Protein— look for lots of plant based proteins sources, try swapping 25% of animal protein with plant sources such as lentils, legumes, chickpeas and soy products
Limit processed foods and saturated fat— instead try and include unsaturated fatty acids from things like fish, seafood, avocados and nuts.
Look for low GI carbohydrates— particularly whole-grain sources which provide a range of different types of fibre
Omega-3 fatty acids—oily fish provide the best source of omega-3 as they contain EPA and DHA, plant based sources such as walnuts, chia and flax seeds contain ALA which the body will convert.
Vitamin D— if you live in a colder climate or even suspect you might not be getting enough sun exposure or vitamin D from your diet, it is recommended to take supplements however ALWAYS speak to you health care specialist before including supplements into your diet.
Iron— iron levels are important for all women regardless of life stage and are often not reached, however plant based sources of iron (non-haeme) have been found to increase fertility— spinach, almonds, kidney beans.
Selenium—brazil nuts, oysters, tuna, wheat germ
Folate— broccoli, kale, chickpeas, peas
Vitamin B12— eggs, beef, dairy, fortified soy products
Niacin, B3— turkey, chicken, fish
Iodine— fortified salt, seafood, dairy products
Zinc— cashews, poultry, eggs, dairy
Magnesium— avocados, bananas, dark chocolate
Although diet is important for a lot of reasons, try to find a balance that is sustainable and you feel you can commit to consistently— this will allow your body to regulate important functions such as hormone production and balance, in turn supporting ovulation.
Prenatal Supplements
Of course ideally we would be getting all our nutrients from ‘real’ food products, however when it comes to providing your body and future foetus with the optimal environment, there are some nutrients we do not want to deprive our bodies of. Therefore, it is recommended that we start consuming a prenatal supplement from the time we start trying to conceive if we are not already meeting all our nutrient needs.
Prenatal's will generally contain all the vital nutrients needed, however some do vary and it is important to find one that works for you. I would recommend getting a blood test to see if there are any specific areas of concern and to see if there are any irregularities with nutrient absorption.
Keep Clear
Of course it is important to look at what we can ADD to our diet, however when it comes to fertility there are a few things that should be consumed in moderation.
Reducing processed foods, saturated fats, refined carbohydrates and highly sugary or artificially sweetened products. Instead choose whole-grains, high fibre and low GI food which will maintain blood sugar levels and support hormone production.
Although the research suggests that plant based foods increase fertility, animal products provide great sources of nutrients in forms our body can tolerate and utilise. So instead of eliminating them, swap fatty cuts for lean, red meat for fish and poultry and a meat heavy diet for more plant based meals throughout the week.
Another thing to consider is alcohol— the gold standard is of course to consume no alcohol, but be realistic and sensible with consumption.
A final note— look at the medication you are taking. It may be a good question to bring up at your next doctors visit as it may be impacting your fertility.
To wrap it up— I’ll assume you know what to do next …