Nutrition for fertility
Photo by Jan Canty
We understand that fertility and trying to conceive can be a sensitive process for many. Perhaps you are just starting the process, have been trying for a while now, or are planning for the future. Overall, nutrition may have a large impact on one’s ability to conceive. It is important to note that even the healthiest diet cannot cure more serious conditions that cause infertility, however, the influence of nutrition and lifestyle choices should not be underestimated.
Although it is thought to only be important for pregnant people to improve their nutrition, cultivating good nutritional habits is important for both partners during the stage of conception. Let’s dive into some healthy habits everyone looking to conceive may lean into.
Whole foods
When we look at supporting overall health in general, eating a diet that is made up primarily of whole grains, fruits and vegetables, legumes, nuts and seeds, and lean meat products is best for everyone. Specifically for fertility, your fruits and vegetables contain a variety of important vitamins, minerals, and phytochemicals, while whole grains, legumes, nuts and seeds provide fiber, protein, and healthy fats to support hormone production. We can’t forget about protein, therefore, eating lean meat products such as eggs, poultry, and fish provides support for hormone production and creating a healthy fertilized egg.
Foods to avoid
Unhealthy fats
Trans and saturated fats found in fried foods and processed meats often lead to an increase in weight and may increase infertility risk (Chavarro et al 2007)
Tip: Opt for mono and polyunsaturated fatty acids such as nuts and seeds, avocado, and seafood for great health benefits including:
Improved nutrient intake
Lower calorie consumption
May improve fertility outcomes
Sugar-sweetened beverages
Consumption of beverages like soda and energy drinks has been linked to lower fertility in both partners (Hatch et al 2018)
Tip: Increase water intake and swap soda for decaf green or herbal brewed tea (hot or cold)
Alcohol
Moderate to heavy alcohol intake may have negative effects on reproduction in all people
Those who drink heavily should be advised to decrease their alcohol intake
Those who drink moderately should be counseled regarding alcohol consumption based on their overall health status, for example, low to moderate intake has not been proven to lower sperm production
The relationship between light to moderate alcohol use and female infertility has yet to be fully understood
People seeking pregnancy should be advised that even moderate usage can impact overall fertility (Van Heertum & Ross 2017)
Tip: light to moderate alcohol use is recommended for those seeking pregnancy, but you may consider skipping out on alcohol when trying to conceive to ensure best outcomes
Nutrients for pregnant people
Some of the most important nutrients for those seeking pregnancy during the conception phase are B Vitamins and Omega-3 fatty acids.
Folate is the B vitamin you may have heard of since it is the most common recommended vitamin for those who are pregnant and babies early on in . It is beneficial for the prevention of congenital defects. In addition, you may be able to increase the chances of becoming pregnant by using supplementation of folate, vitamins B12 and B6. Making sure to get enough of these B vitamins in how you eat may also be beneficial in increasing pregnancy chances. (Skoracka et al 2021).
Food sources:
Folate: fortified cereals, broccoli, brussels sprouts, green leafy vegetables, and chickpeas
B12: shellfish, red meat, and eggs
B6: fish, beef, turkey, and nuts
Omega-3’s are nutrients you have probably heard of before when supporting overall health, but these fatty acids are important during conception as well. Omega-3s have been shown to support egg quality, improve pregnancy rates, and support fetal development (Skoracka et al 2021).
Foods sources
Fatty fish, chia and flax seeds, and walnuts.
It is important to be mindful of mercury levels during conception. Smaller fish such as salmon, mackerel, herring, and anchovies contain less mercury.
When looking to improve fertility, consuming a variety of foods rich in a variety of plants, adequate protein, and healthy fats is important. Other factors you may consider when looking to improve your chances of getting pregnant are maintaining a healthy weight, engaging in physical activity, and reducing stress. It may seem overwhelming as there are many factors to account for when trying to conceive, but it is important not to forget that nutrition is a large piece of the puzzle. Reach out to us for further support and information in your fertility journey as we would love to support you!
Interested in learning more your fertility and hormone balance?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: February 12th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
-
Hatch EE, Wesselink AK, Hahn KA, Michiel JJ, Mikkelsen EM, Sorensen HT, Rothman KJ, Wise LA. Intake of Sugar-sweetened Beverages and Fecundability in a North American Preconception Cohort. Epidemiology. 2018 May;29(3):369-378. doi: 10.1097/EDE.0000000000000812. PMID: 29384791; PMCID: PMC5882510.
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Dietary fatty acid intakes and the risk of ovulatory infertility. Am J Clin Nutr. 2007;85(1):231–7.
Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi: 10.1186/s40738-017-0037-x. PMID: 28702207; PMCID: PMC5504800.
Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384.
