Did you know that your nutrition has a remarkable influence on fertility? Eating the right nutrients is key to laying strong foundations for a healthy pregnancy and baby. The nutrients you consume directly affect the quality of your eggs and sperm – making them vital for fertilisation, implantation, and healthy embryo development.
Since it takes about three months for immature eggs and sperm to fully develop, building a solid foundation in your and your partner’s diet during this pre-conception period is just as important as the pregnancy itself.
Here are some essential nutrients you and your partner should focus on for optimal fertility health:
1. Omega-3: the fertility-friendly fat
Omega-3s are essential fats that support every system in the body, including the reproductive system. They play a crucial role in hormone balance and help control inflammation, which could otherwise interfere with conception. Unfortunately, many of us don’t get enough Omega-3 from our diet, especially if we lean towards a typical Western eating style. Aim for two portions of oily fish each week to boost your intake.
Top sources: Oily fish (like salmon and mackerel), walnuts, flax seeds, and seaweed.
2. Folate: your fertility superhero
Folate is a powerful antioxidant, helping to protect your cells from damage caused by free radicals. High levels of free radicals can cause oxidative stress and inflammation, both of which are linked to fertility issues. Folate’s antioxidant properties can improve egg quality, support healthy sperm, and regulate ovulation cycles. For maximum absorption, opt for L-Methyl folate (the bioavailable form) over folic acid when supplementing.
Top sources: Dark leafy greens, avocados, beetroot, citrus fruits, asparagus, beans, and nuts.
3. Co-Q10: power up your eggs and sperm
Eggs and sperm require a ton of energy at the cellular level, and that’s where CoQ10 steps in. Lower CoQ10 levels can reduce energy production in eggs, affecting their quality and making them less viable for conception. As women age, eggs become more prone to chromosomal errors, which increases the risk of miscarriage or genetic conditions. CoQ10 acts as an antioxidant, helping reduce oxidative stress and promoting healthier, more energetic eggs and sperm.
Top sources: Oily fish, organ meats, and whole grains.
4. Zinc and Selenium: protect and balance
Zinc and selenium are essential minerals that play a huge role in fertility health. Both are powerful antioxidants, protecting the quality of eggs and the DNA within. Zinc is particularly important for sperm quality and hormone balance. It helps your body properly use reproductive hormones like oestrogen and progesterone and is also involved in the production of thyroid hormones, which are key players in regulating your overall hormone balance.
Top sources: Nuts, seeds, meat, and chickpeas.
5. Vitamin D: the sunshine hormone
Vitamin D is a bit of a fertility all-star. It’s actually a steroid hormone, with receptors throughout the reproductive system. At the ovarian level, vitamin D enhances ovulation by increasing sensitivity to follicle-stimulating hormone (FSH) and boosting progesterone production. Studies have shown that women with adequate vitamin D levels are more likely to produce high-quality embryos and have higher implantation and pregnancy rates compared to those who are deficient. So, getting enough sunshine or supplementing vitamin D could give your fertility a healthy boost!
Top sources: Sunshine and vitamin D supplements.
6. Probiotics: gut health for hormone balance
Probiotics are your gut’s best friend and they can play a crucial role in fertility health too. These beneficial bacteria help suppress harmful pathogens, boost your immune system, and support better digestion and absorption of vitamins and minerals. All these functions are vital for balancing hormones, which is a key aspect of conception. Healthy gut bacteria can also reduce the risk of pregnancy complications, making probiotics an important addition to your fertility toolkit.
Top sources: Kefir, kimchi, and sauerkraut.
In addition to these nutrients, we recommend adding Shatavari tincture to your routine. Shatavari is an ancient herb from Ayurvedic medicine, long celebrated for its ability to support fertility and balance the female reproductive system. It’s one of nature’s ways of nurturing your body as you prepare for pregnancy.
Read more about how kefir can help support you and your baby here.
Questions? Speak to our team of Nutritional Therapists on live chat, 8 am – 8 pm on weekdays.
The information provided in this article is intended for educational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare professional before making any significant changes to your diet, lifestyle, or supplement regimen, especially if you are trying to conceive or are undergoing fertility treatments.
