Infertility can be caused by various factors, including hormonal imbalances, physical problems, and lifestyle factors. Emerging research is showing us that what we eat has a significant impact on egg health, sperm health, ovulation, implantation, and decreased miscarriage risk.
If you are preparing to conceive and/or have been struggling, focusing on your diet and lifestyle is a worthwhile pursuit. Here are some nutrition tips to get you started:
- Focus on eating a balanced diet: A balanced diet that includes a variety of whole foods,
including fruits, vegetables, whole grains, lean proteins, and healthy fats, can provide
the nutrients necessary for reproductive health. - Make sure you get enough folic acid: Folic acid is important for both men and women
when it comes to fertility. It is essential for healthy sperm and egg development, and it
also reduces the risk of birth defects. Good sources of folic acid include leafy greens,
citrus fruits, beans, and fortified grains. - Make sure you get enough iron: Iron is important for women who are trying to conceive
because it helps to build healthy red blood cells and prevents anemia. Good sources of
iron include red meat, poultry, seafood, beans, and leafy greens. - Limit caffeine and alcohol: High consumption of caffeine and alcohol can negatively
impact fertility. Caffeine can interfere with ovulation, while alcohol can disrupt hormone
levels and impair sperm production. - Make sure you get enough vitamin D: Vitamin D is important for both male and female
fertility. It can improve hormone balance, egg quality, and sperm motility. Good sources
of vitamin D include fatty fish, egg yolks, and fortified dairy products. - Consider taking nutritional supplements: Some supplements, such as folic acid, vitamin
D, and omega-3 fatty acids, may help to improve fertility. However, it is important to
talk to a healthcare provider before starting any supplement regimen. - Maintain a healthy weight: Being overweight or underweight can negatively impact
fertility. Maintaining a healthy weight through proper nutrition and exercise can
improve the chances of conception.
Overall, a healthy and balanced diet that includes a variety of nutrient-dense foods is essential for promoting fertility. If you are wanting to review and adjust your current dietary intake to be in-line with optimizing your fertility, book in for a Complete Nutrition Assessment with a Registered Dietitian certified in Fertility Nutrition.
This article was provided by Sonia Malczyk, a Registered Dietitian certified in Fertility and
Prenatal Nutrition. Her private practice, Stir Health, focuses on nutrition during the First 1000
Days of life: from pre-conception all the way through to toddlerhood.
By Sonia Malczyk, MMedSci, RD Stir Health
