Estimated reading time: 3 minutes
By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
Our age, genetics, lifestyle, and environment influence fertility. While many of these factors might be beyond your control, one important factor you can influence is your diet. A well-balanced, nutrient-rich diet plays a key role in supporting reproductive health for both men and women. In this blog post, we'll explore how you can change your eating habits to boost your fertility.
Key Nutrients for Fertility
Let’s discuss some of the key nutrients that can be helpful for boosting fertility for both men and women.
Folate
Folate (or folic acid, its synthetic form) is crucial for reproductive health, particularly in women trying to conceive. It aids in the formation of new cells and prevents neural tube defects during early pregnancy. Leafy greens, lentils, citrus fruits, and fortified grains are rich in folate.
Omega-3 Fatty Acids
Omega-3s are essential for regulating hormones and improving the quality of eggs in women and sperm in men. Fatty fish like salmon, sardines, and mackerel plus flaxseeds, chia seeds, and walnuts are great sources.
Antioxidants (Vitamin C and E)
Antioxidants neutralize free radicals in the body, which can damage sperm and egg cells. Vitamin C (found in citrus fruits, strawberries, and bell peppers) and Vitamin E (found in nuts, seeds, and spinach) can be beneficial.
Zinc
Zinc plays an important role in ovulation and sperm production. Oysters are the most zinc-rich food, but it can also be found in meat, beans, nuts, and whole grains.
Iron
Low iron levels can affect ovulation and reduce fertility. Include iron-rich foods like lean meats, beans, spinach, and fortified cereals in your diet. Pair these with vitamin C-rich foods to boost iron absorption.
Vitamin D
Vitamin D deficiency is linked to infertility in both men and women. Sunshine is a natural source, but it can also be found in foods like fortified dairy, eggs, and fatty fish.
Fertility-Boosting Foods:
- Berries: Blueberries, strawberries, and raspberries are packed with antioxidants.
- Leafy Greens: Spinach, kale, and Swiss chard are rich in folate and iron.
- Avocados: Full of healthy fats that support hormone regulation.
- Pumpkin Seeds: A great source of zinc and magnesium.
- Lentils and Beans: Packed with protein, fiber, and iron.
Foods to Limit or Avoid:
- Trans Fats
- Refined Sugars
- Excess Caffeine
- Alcohol
Hydration Matters
Staying well-hydrated is often overlooked but essential for fertility. Water helps maintain cervical mucus in women and supports overall bodily functions, including sperm production in men. Aim to drink at least 8 cups of water per day and limit sugary or caffeinated beverages. Be sure to check with your doctor to confirm how much water you need each day.
Supplements
While food should be your primary source of nutrients, fertility supplements can provide an extra boost. Prenatal vitamins that contain folic acid, vitamin D, and omega-3s are often recommended for women trying to conceive. Men may benefit from supplements containing zinc, selenium, and vitamin C to support sperm health. Be sure to check with your doctor and healthcare team before taking any new supplements.
The Bottom Line
Eating a balanced diet rich in certain nutrients can significantly improve your chances of getting pregnant. While no diet can guarantee fertility, focusing on whole foods and incorporating fertility-friendly nutrients can help improve your reproductive health. Whether you're just starting your fertility journey or you've been trying for a while, paying attention to what you eat is a simple yet effective way to support your body in this important process.
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