Genetics, life style and the environment affect fertility. Nutrition is one of the most important factors influencing fertility in both men and women. Food we eat affects the production of hormones, quality of sperms and eggs and reproductive system functions. This section aims at providing information of how food affects the fertility and which nutrients are important for it, as well as practical advice to couples.
A woman’s reproductive health is greatly influenced by her nutritional status. Poor nutrition or high consumption of some foods can cause disturbance of hormonal balance, ovulation and menstrual cycles.
Weight is a factor in fertility. If you are underweight, it will affect the production of oestrogen which in turn will make periods irregular or anovulatory, whereas, being overweight can increase insulin resistance and inflammation which can affect the ability to ovulate. In studies, women with BMIs ranging between 20 and 25 usually demonstrate the best fertility.
2. Key Nutrients for Women
- Folic Acid: Crucial for DNA formation and the prevention of neural tube defects. Daily recommended dose: 400-800mcg.
Iron: A deficiency in iron can cause ovulatory infertility. Rich food sources: lean meat, beans and leafy green vegetables.
Vitamin D: plays a role in reproductive hormones and is thought to have a positive effect on IVF success rates. Food sources include exposure to sunlight and fortified foods.
Omega-3 Fatty Acids: found in oily fish, flax seeds and walnuts, omega-3s can assist in hormone production and are anti-inflammatory.
Antioxidants (Vitamins C & E): aid in the protection of the egg against the damaging effects of oxidative stress, a factor that can effect quality.
Nutrition and Male Fertility
Male fertility cannot be overlooked. Sperm production and motility are heavily dependent on diet, so improving nutrition could greatly improve a man’s chances of conceiving.
1. Nutrient recommendations for men
Zinc-essential in sperm production and testosterone levels; abundant in oysters, beef, pumpkin seeds.
Selenium-an antioxidant in many foods that increase sperm motility, like Brazil nuts and seafood.
Vitamin C-protects sperm DNA from damage caused by free radicals; rich in bell peppers, citrus fruits.
Folate-Works with zinc to promote sperm count and quality; leafy greens and legumes contain folate.
Omega-3 fatty acids-can increase sperm shape and motility; found in fish oil and flaxseeds.
Healthy habits
Excessive alcohol and smoking should be avoided as these impact sperm count.A diet of highly processed foods should be avoided. Obesity can lead to hormone imbalances which may decrease fertility.
Emerging Research
Recent findings reveal a link between diet and fertility:
A Mediterranean-style diet including plenty of fruits, vegetables, whole grains, lean protein, and healthy fats appears to benefit ovulation and conception. (Chavarro et al., 2007)
If a plant-based diet is adequately balanced, the risk of infertility may be lessened by ensuring sufficient protein, iron and vitamin B12 levels.
Men on a diet with antioxidants but without highly processed foods appear to have higher sperm quality and mobility.
