Supporting fertility from the comfort of your kitchen

Adequate nutrition is one way in which we can support fertility.

Written by Sabrina Stadelman & Cristina Luibil, MS, RD, LDN

Infertility, or the failure to achieve pregnancy after trying for a year or more, affects an estimated 15% of couples worldwide. Infertility varies widely from person to person, can affect both men and women, and can include reproductive system disorders, chronic diseases, age-related factors, and conditions like endometriosis (to name a few). Dietary patterns also are very important when trying to conceive, yet diet alone is definitely not the only factor at play. However, evidence shows that consuming certain nutrients may support fertility, leading to positive outcomes.

So, what are these nutrients and what foods contain them?

Essential Nutrients to Support Fertility

Proteins

You probably have heard about the importance of protein. It promotes feelings of fullness and helps build and maintain muscle mass, and can support fertility. It is rare that people within the US are deficient in protein. We want to make sure we're eating enough protein, but generally not worry about eating an overabundance of it.

One main reason protein can help support fertility is that it helps maintain more balanced blood sugar levels after eating. Balancing stable blood sugar has been shown to help with infertility due to a resulting lack of ovulation when blood sugars are routinely not stable. Based on studies, plant-based proteins seem to be more supportive of fertility than animal-based proteins. Sources of plant-based protein include tofu, legumes, nuts, and seeds. This doesn’t mean you should never eat meat, or that meat causes conception problems! Animal protein contains B vitamins and minerals that are overall supportive of health. However, including more plant-based protein sources in your diet may help to increase fertility. 

Carbohydrates

Insulin sensitivity and glucose metabolism have also been shown to impact fertility. Insulin resistance and oxidative stress can negatively impact fertility and ovarian function. The choice of carbohydrate sources is important to best support fertility. 

To support fertility and blood sugar, choose carbohydrate sources that are high in fiber. Try to choose options such as whole grain or whole wheat breads and pastas, legumes such as beans and lentils, sweet potatoes, brown rice, or oatmeal. Adding sources of fiber, such as whole grains, fruits, and vegetables, alongside your meal can also help slow digestion and the release of insulin. 

Omega-3s

One of the foods cited as helping couples to get pregnant sooner is seafood, like salmon, primarily because it is a great source of omega-3 fatty acids. The recommendation for seafood consumption is 2-3 servings of lower-mercury fish per week. Most women consume much less than that. This heart-healthy fat has been proven to have many health-promoting impacts. Omega-3 fatty acids may lower inflammation, improve blood-lipid profiles, and support heart health. They also support the development, growth, and maturation of babies in utero. 

Plant-based sources of Omega-3 fatty acids include walnuts, chia seeds, soybeans, and flax. 

Consuming monounsaturated and polyunsaturated fats can help to lower inflammation and support fertility. Food sources of monounsaturated and polyunsaturated fats include nuts, seeds, nut butters, avocados, fish, olive oil, and other seed oils such as sunflower seed oil and canola oil. 

Folic Acid & Vitamin B-12

Some studies show that vitamin B-12 and folic acid may increase the chances of becoming pregnant. More importantly, these micronutrients support a baby’s growth and prevent birth defects, such as neural tube defects. 

Women who are pregnant or trying to become pregnant should take supplements of folic acid. Folic acid and vitamin B-12 can also be found in fortified breakfast cereals, meats, fish, dairy products, leafy greens, and legumes. 

A Variety of Vitamins & Minerals

It is always important to consume enough of the various vitamins and minerals in our diets. Each one plays an important role in helping our body to function properly. However, consuming enough of these micronutrients is even more important when trying to conceive. Vitamins and minerals support the growth and development of the baby, along with the mother’s health. When trying to conceive, deficiencies in vitamins or minerals may impact fertility. For example, the mineral iodine plays an important role in thyroid gland function, which is essential for proper fertility. In women with an iodine deficiency, pregnancy was delayed, and the chances of becoming pregnant in each cycle decreased by 46%.  Another example is choline, a vitamin-like essential nutrient that is found in a some foods (like eggs, kidney beans, whole grains, and Brussels sprouts to name a few) and supplements. Choline is suspected to support conception and pregnancy by increased ovarian function and hormonal regulation related to fertility.

To ensure that you are getting enough vitamins and minerals, the best thing to do is eat a balanced and varied diet. Be sure to include all of the food groups, a variety of protein, fat, and carb sources, and plenty of fresh, colorful fruits and vegetables.

Keep in mind, we are all unique and have different needs. It is important to talk to your healthcare provider and dietitian about what vitamins and minerals you may be low on, how to add them into your diet, and when you might need to supplement. 

Eating Enough

Nutrition has a direct impact on our health, as the foods that we consume determine what nutrients enter our bodies and in what amounts. The nutrients we consume from food are what our body uses as fuel to help it function and support life. That is why the most important thing at any stage is to eat enough food. Without enough food and energy, the individual nutrients we mentioned do not matter, because there would not be enough energy to sustain the new life in the first place. Consuming enough food, and various types of food, we will ensure we're not only getting adequate nutrition, but also help us to get the variety of the nutrients that we need. Plus, having variety in our meals can make them more fun, enjoyable, and satisfying. There is no hierarchy to these nutrients— they are all equally important! Building balanced and satisfying meals and snacks is the key to consuming adequate nutrition and enjoyable food.

For more nutrition information to support fertility, speak to a registered dietitian about your specific concerns and needs. If you would like to get in contact with Aterra Nutrition, click the link below: 

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Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.