Can food improve fertility?
Whether you are one of the 10-15% of couples experiencing fertility difficulties, or you're wanting to improve your chances of getting pregnant in the future, you may have wondered if food and diet can improve fertility.
Fertility issues affect men and women roughly equally, so it is something that anyone thinking about conceiving in the future may want to consider. There are several forms of infertility. Some types such as ovulatory infertility and sperm vitality may be supported by nutrition, whereas forms such as blocked Fallopian tubes will need additional intervention.
As good nutrition supports overall health, so too can it support fertility. This is not to say that it is a cure-all, or can replace medical support. But good nutrition can support your body.
Certain conditions can reduce your fertility for various reasons. Coeliac disease for example, can lead to malabsorption of key nutrients including fertility-friendly folate and calcium if gluten is consumed. If you suspect you have coeliac disease, or have another autoimmune disease or type 1 diabetes, then speak to your GP to investigate this.
After ruling out and managing underlying conditions, building a diet around a variety of fruits, vegetables, wholegrains, high quality protein and good fats can help to reduce the risk of deficiencies. Although foods often get over-simplified as being either inflammatory or anti-inflammatory, Mediterranean-style diets like this are high in antioxidants.
Specific foods for fertility
- Fruit and veg, especially those high in lycopene (such as tomatoes) are important for support male fertility, as they help promote sperm quality.
- Slow-release, low GI carbohydrates; monounsaturated fats and plant-based proteins (such as legumes) can help to improve ovulatory fertility
- If dairy is part of your diet, go for a moderate portion of full fat dairy instead of fat free to benefit from the fat soluble nutrients, such as vitamin D
Key nutrients
- Folic acid (or folate) is best known for it's benefit during pregnancy (primarily for reducing the risk of neural tube defect) but is also linked to improved fertility. Specifically, it has been linked to faster conception time and rates, higher chance of ovulating and better egg quality. UK guidelines recommend taking a 400 mcg supplement when trying to conceive, and in the first 12 weeks of pregnancy.
- Omega 3 fatty acids may improve female fertility, and sperm quality. The main food-based sources are oily fish, and some nuts and seeds such as flaxseeds. Supplementation may be a convenient way to include omega 3s in the diet.
- Iodine deficiency seems to negatively affect female fertility. Non-organic dairy, iodised salt, seafood and some fortified dairy alternatives (check the label to see) are sources of iodine.
- Some early research indicates that antioxidants may support sperm quality as well, so make sure to consume a variety of fruit and veg!
I V F and fertility treatments
If undergoing any kind of fertility treatment, you may need more bespoke advice and should always discuss any changes to your diet with your doctor. It is important to note that food is not medicine, and whilst a well-balanced diet can support your body in getting pregnant, nutrition does have it's limitations.
This article is designed to inform, but not to replace personalised advice from a healthcare professional.
References
- Harvard Health Publishing, 2009. Follow the Fertility Diet?
- National Institute for Health and Care Excellence, 2014. Maternal and Child nutrition.
- Salas-Huetos et al., 2019. Diet and sperm quality: Nutrients, foods and dietary patterns.