If you’re thinking about trying for a baby and getting pregnant, you might have considered looking more closely at your diet. Whether looked at on its own or combined with other fertility treatments, changes to your diet can have a significant impact on your fertility and chances of success. Fertility is defined as the ability to conceive a child, and should be something we think about for men as well as women. Every situation is of course completely different, and so you may not have even thought about your fertility until you start trying, but is there a ‘right’ time to be thinking about this?
The answer depends on two main factors:
1) Do you know how many children you would ideally like?
2) Would you be willing to use fertility treatments (such as IVF) should you and your partner come across difficulties?
We know that a woman’s fertility will start declining around the mid-thirties, with lower fertility after age 35. Fertility will then decrease year on year after this, no matter how healthy or fit the individual is. Men’s fertility starts declining around 40-45 years, and this is due to the quantity and quality of sperm produced. Using this information and the questions above, you can determine the right time for you to start considering your fertility.
Although somewhat determined by genetics, the rate of fertility decline can be slowed through diet and lifestyle changes. In this blog we will be covering the main principles and key nutrients of a fertility diet, considerations for both men and women, supplement advice, meal planning and what you should be mindful of reducing or avoiding to optimise your chances.
Nutrition’s impact on fertility
Over the years there’s been lots of research into what might be the best ‘diet’ or ‘dietary pattern’ to optimise fertility. The Mediterranean diet often comes out on top in various studies, with a focus more generally on increasing the number of plant-foods within your diet, plenty of wholegrains, nuts, seeds, proteins and healthy fats, while being mindful of your intake of trans and saturated fats, sugars, salt, alcohol and caffeine.
Infertility, which can be defined clinically as being unable to fall pregnant after one year of having regular, unprotected sex or after 6 months if a woman is over the age of 35, often can occur within both sexes due to chronic inflammation and oxidative stress, both of which can be helped by diet. Acute inflammation (in the short term) can be helpful and protective for our bodies as this is generally how our bodies fight infection. However, inflammation that lasts for a prolonged period of several months to years can be very problematic for our health and our fertility. Therefore eating in an ‘anti-inflammatory’ way and including plenty of anti-inflammatory nutrients can reduce some of this overall inflammation within the body. Oxidative stress occurs when there is an imbalance of ‘free radicals’ and ‘antioxidants’ within the body. Free radicals are molecules that are made during normal cell metabolism (chemical reactions that take place within cells), and are ‘unstable’ compounds that can build up within our body and cause cell damage and cause diseases. Antioxidants are chemicals which ‘neutralise’ these free radicals and prevent them from causing damage. Antioxidants are found in many foods, including fruits and vegetables, and we will discuss this in more detail later on.
Infertility can also be caused by poor sperm quality, and carrying excess fat can be one reason for this. Having more fat tissue than healthy can result in insulin resistance which can increase oxidative stress in the body, which can then alter sperm function and affect quality. There are also ways of improving sperm quality through dietary changes, to be discussed later on.
Women who do not ovulate (release of the egg) during their menstrual cycle can beis another possible cause of infertility within couples. This lack of ovulation is mostly due to polycystic ovarian syndrome (PCOS), which is one of the most common endocrine disorders amongst women of reproductive age. Oxidative stress and inflammation, as well as insulin resistance are some of the most common factors linking anovulation to nutrition. Plant-based proteins (pulses, legumes, nuts, seeds etc) have been shown to reduce the risk of anovulation by as much as 43%.
There are other anatomical reasons for infertility, such as fibroids and uterine abnormalities, blocked or damaged fallopian tubes and endometriosis, therefore it’s important to speak with your doctor to help with determining the cause for you.
A word on weight:
Pre-maternal weight is often a predictor of fertility and pregnancy outcomes. Having a low BMI (body mass index) can result in disturbances in the menstrual cycle and a compromised immune system, and there may be a higher risk of pregnancy complications such as neural tube defects, increased risk of preterm births and low birth weight babies.
We know that obesity is associated with a higher risk of ovulatory infertility (lack of ovulation) due to alterations in hormone production and use. There is also a link with developing gestational diabetes; a study including 33000 women showed a clear increased risk for having a BMI within the obese range. The evidence shows that a weight loss of 5-10% for women living with obesity can increase fertility rates, and is often a prerequisite for accessing fertility treatments like IVF.
Can you increase fertility with better nutrition?
Over the years there’s been lots of research into what might be the best ‘diet’ or ‘dietary pattern’ to optimise fertility. The Mediterranean diet often comes out on top in various studies for both men and women, with a focus more generally on increasing the number of plant-foods within your diet, plenty of wholegrains, nuts, seeds, proteins and healthy fats, while being mindful of your intake of trans and saturated fats, sugars, salt, alcohol and caffeine.
Various other studies have suggested that a focus on folic acid, vitamin B12 and omega-3 fatty acids are linked with positive effects on fertility; in particular for women. For men, the addition of antioxidants may be supportive during assisted reproductive therapies.
If you find reading about information on diet and fertility a little overwhelming, it’s recommended that you speak with a specialist dietitian and your GP to determine where you may have nutritional deficiencies or are lacking in your daily diet, so that you can focus on firstly bringing your levels back to optimal as a first step.
Key nutrients for fertility
Folic acid (folate)
It is well researched that supplementation of folic acid pre-conception and early pregnancy can prevent neural tube defects. Supplementation is also associated with a decreased risk of anovulation and greater success with infertility treatments like IVF. Women actually need more than 10 times the ‘normal’ amount when pregnant to help to grow a baby in the healthiest way. It may be that you personally need even more than this suggested daily amount, so it’s important that you speak with a Doctor and Dietitian to assess most accurately. So what actually is folic acid? Well it’s technically a man-made supplement of the vitamin folate or B9. Folate plays a key role in making red blood cells, creating our DNA and chromosome repair, building proteins and in cell division.
Omega-3 fatty acids
A good intake of omega-3 fatty acids from a variety of sources will help with reducing overall inflammation in the body, improving chances of ovulating properly and are necessary for hormone production. They also can support fertility by improving oocyte (egg) quality, support implantation and sperm health. Eating a diet with lots of omega-3 fatty acids could be protective against developing endometriosis which could then go on to impact fertility, and for women with PCOS, these fatty acids can support better balance between male and female hormones. Supplementation however is not always necessary, as you can get plenty of these fatty acids through diet.
Antioxidants (Vitamins E, A, C)
Oxidative stress as mentioned above can greatly impact fertility, and maintaining the ideal balance between free radicals and antioxidants is key for promoting a good uterine environment for the growth and development of a baby. There are several helpful vitamins which are involved in very complex physiological processes for removing these more harmful molecules:
Vitamin E – this is a fat soluble vitamin (dissolved in fats) helps to improve the endometrial thickness (lining of the womb), helps to encourage healthy ovulation and has anti-inflammatory effects.
Vitamin C (ascorbic acid) – this vitamin is water soluble, and on top of its antioxidant properties, helps to create collagen, assists with cell division, and can increase the amount of progesterone in women when taken in the luteal (second half) of the menstrual cycle.
Vitamin A – plays a role in cell signalling, vision, bone metabolism and the activation of expression of certain genes. Vitamin A is what we call a ‘retinol’ and in the third trimester of pregnancy the need for it increases to help with lung development.
Selenium
Selenium is definitely less well known, but this micronutrient has many important functions within the body, such as DNA creation, assisting with good thyroid function, and helps to regulate antioxidant levels. Although there is limited research into supplementation for fertility and during pregnancy, we do know that a deficiency in selenium going into pregnancy can increase the risk of spontaneous miscarriage, and low weight at birth. We also know that selenium does also play a role in male fertility, and is needed for testicle development and sperm motility.
Iron and Zinc
Iron – Generally, women are at a higher risk of being iron deficient than men due to menstruation and blood loss. It is very common, and being deficient in iron has been linked to anovulation, miscarriage and low birth weight. If you suffer with low iron you are more likely to have amenorrhea (loss of period), which of course then affects your fertility. It would be a good idea to ask your doctor for a full blood test to determine your personal level, as there are various strengths for supplementation and different formulas that may suit you better than others.
Zinc – Zinc plays a rather key role in male fertility, and a deficiency has been associated with a decrease in testicular weight and volume and spermatogenesis (sperm cell production). Research shows that increased intake of zinc may positively impact male testosterone levels and sperm quality, so it’s definitely a nutrient to pay attention to when trying to conceive. For women, zinc plays a role in egg cell division, protection from oxidative stress and helps to stabilise DNA.
Vitamin D and Calcium
Vitamin D – Much of the UK population are deficient in Vitamin D, and the current advice is to supplement 10mcg a day during the winter months, however many may also need to supplement all year round (this would depend on a blood test to determine your own individual level). With regards to fertility, there are Vitamin D receptors throughout the female reproductive organs and it plays a role in promoting good hormonal health and balance. We also know that many women with PCOS are often deficient in Vitamin D, and that a deficiency may be associated with the development of Endometriosis, however further studies are required in these areas.
Calcium – Within the body, calcium affects blood vessels, muscle contractions and hormone secretion, and the foetus actually uses its mother’s skeletal calcium for bone growth and development. Deficiency in calcium can also impact levels of Vitamin D, and increase the risk of hypertension (high blood pressure). However, we don’t know yet if supplementation pre-pregnancy will be beneficial against this.
20 fertility boosting foods
1. Full fat dairy
Recent studies have discovered that dairy and other fermented dairy products are linked with anti-inflammatory effects. We also know that dairy products support female fertility, and in one particular study it was found that drinking 3 glasses of milk daily may reduce the risk of infertility by up to 70% compared to not drinking milk. Many people are concerned about the impact of dairy on hormones and if this impact may be negative. The research actually suggests the opposite, and eating dairy has been shown actually to increase levels of Luteinising Hormone (LH), which is essential for healthy ovulation. One study suggests that full-fat dairy over low fat is preferable, as its results concluded that full fat dairy reduced the risk of ovulatory infertility by 50%, whereas low fat dairy increased the risk by 11%. However, with everything in nutrition, advice is individual, and it’s also important to consider how much dairy you’re having daily when deciding between low fat and full fat options.
2. Eggs
Eggs are extremely nutrient dense and contain a wide variety of vitamins and minerals, including choline which can be protective against neural tube defects and support brain development. They’re also an easy source of protein (between 5-7g per egg), B12 and CoQ10, all of which are helpful for fertility.
3. Avocado
Avocados are a great source of vitamin E, one of the antioxidants covered earlier. They also contain long chain polyunsaturated fatty acids such as MUFA (oleic acid) to help promote regular and healthy ovulation, and they are an excellent source of fibre, magnesium, folate and potassium.
4. Citrus fruits
Limes, tangerines, lemons and grapefruits are particularly great for optimising fertility due to their high Vitamin C content, making them very high in antioxidants. They are also high in polyamines, which have clear benefits for both male and female fertility such as improving sperm cell division and quality, egg quality improved implantation.
5. Oily fish
There are lots of different oily fish to choose from, and some of these include: sardines, anchovies, salmon, mackerel and herring. Oily fish provides the richest source of DHA and EHA, two forms of omega-3 which are most easily absorbed by the body. It is advisable to take an omega-3 supplement if you are not currently having 1-2 portions of oily fish a week. Omega-3’s help to reduce inflammation within the body, assisting with ovulation and improving egg and sperm cell quality.
6. Beans
Beans are a brilliant source of plant-based protein, which can be very helpful in healthy female ovulation. They’re also high in fibre and are supportive when trying to maintain a healthy weight and improve your gut health. They also are a great dietary source of folic acid. Black beans and red beans are amongst some of the best to include within your fertility diet, and are very low cost and easy to include. A top tip would be to sub in some beans into your pasta sauces, stews and casseroles.
7. Lentils
Lentils contain something called spermidine, which is a type of polyamine positively associated with fertility. A cup of lentils will also give you 40% of your daily requirement of iron, however it’s important to note that lentils contain what we call ‘non-haem’ iron (iron from animal sources would be known as haem iron), and non-haem iron is much harder absorbed by the body. It is therefore best paired with a source of vitamin C, like red bell peppers, lemons, kiwis, strawberries and leafy greens to enable better absorption. They are also high in fibre, and so assist with healthy bowel movements and the excretion of ‘old’ hormones circulating around the body to help maintain good balance.
8. Whole grains
When we say wholegrains we quite literally mean the grain of any cereal that contains the ‘whole’ grain and it hasn’t been removed before consumption. This makes the grain very high in fibre which is great for our gut health, but also really supportive for healthy ovulation. Due to being high fibre, they also are a great ‘slow release’ carbohydrate source and can give us more sustained energy throughout the day. They are also a fantastic source of B vitamins, iron, zinc and antioxidants. Common sources include: quinoa, millet, brown rice, brown bread, popcorn.
9. Extra virgin olive oil
Olive oil is a major component of the Mediterranean diet, and extra-virgin olive oil contains the highest amount of antioxidants, as well as omega-3 fatty acids, vitamin E and is low in saturated fat, making this a really great oil for both men and women looking at a fertility diet. It can be used to cook with, drizzle over salads, or a high quality oil can be taken straight as 1tsp per day.
10. Greek yoghurt
Greek yoghurt would be another great option to include within your fertility diet. As both a great breakfast and snack option, greek yoghurt is high in protein, packed with calcium and vitamin D and a good probiotics source. It can be easily paired with berries for added antioxidants, and boosted further with nuts and seeds for some healthy fats and added protein.
11. Liver
Although possibly less popular, liver is a powerhouse of nutrients. Its main nutrients are protein, B12, Vitamin A and folate; beef and chicken provide the best sources of folate. Liver also provides the body with one of the most usable forms of iron, which makes it a great option if you suffer or have suffered with heavy periods and know that you have a tendency for lower iron levels or have needed supplementation in the past.
12. Oysters
Most commonly known for their link with libido, oysters also contain an impressive amount of zinc, a key fertility nutrient. A 100g serving of oysters actually contains more than 100% of your daily needs for B12, vitamin 12, zinc and copper, plus iron, manganese and selenium, so is a very nutrient dense food. Copper is fairly difficult to obtain through diet, so oysters are a good source to consider if you enjoy the taste (and texture!).
13. Cinnamon
There is quite a bit of evidence now to suggest that cinnamon can improve insulin resistance in women with PCOS. You might be wondering what this has to do with fertility? Well, by improving insulin sensitivity you will be likely lowering your androgen (male hormone) levels which may support women with irregular cycles becoming more regular. Outside of PCOS, cinnamaldehyde, a compound found within cinnamon, may help to stimulate reproductive hormones and improve hormonal balance, however more research is needed in this area to be able to draw any strong conclusions.
14. Sunflower seeds
Seeds really are packed with nutrients, and are such an easy food to incorporate into meals, smoothies or as toppings. Sunflower seeds in particular are a fantastic source of selenium and vitamin E. They have been shown to enhance implantation and improve rates of successful pregnancy in women with unexplained infertility. The omega-3 fatty acids contained within these seeds can also help to reduce inflammation and improve egg quality.
15. Spinach and dark leafy greens
Dark leafy greens should be a staple in most people’s diet anyway, but they can be particularly supportive for fertility as they contain folate, iron, calcium and other antioxidants. The best leafy greens with the highest nutrient profile would be: spinach, kale, swiss chard, collard greens, rocket and bok choy. Leafy greens are also an excellent source of fibre, so can be very supportive for gut health and regular bowel movements. Generally for a serving size, aim for 4 heaped tbsp of cooked greens.
16. Walnuts
Including walnuts in your fertility diet would be a great idea, as they’re a great source of plant-based omega-3 fatty acids, so are particularly good if you do not eat oily fish. More recently, there has been new evidence that suggests walnuts could be particularly good for male fertility, and one study suggested that eating 75g walnuts every day for 12 weeks brought about an increase in sperm quality, motility and function.
17. Berries
Berries are featured heavily in the mediterranean dietary pattern due to their high antioxidant content (vitamin C and A), as well as being high in fibre. These antioxidants are helpful for fighting free radicals and lowering inflammation in the body. Due to their naturally sweet taste, they can be a great option for satisfying a sweet tooth or as a snack. A top tip would be to buy some frozen berries, as they’re often much less expensive and easy to throw into smoothies or to use as a compote.
18. Tomatoes
Tomatoes also contain great amounts of vitamins A and C, but they also contain a compound called lycopene, which is something that gives many red and orange fruits and vegetables their colour. This plant compound is known to improve sperm count motility. To get the most lycopene from tomatoes, it’s best to cook them. Sun-dried tomatoes, chopped tomatoes and fresh tomatoes are all great, but be mindful of tomato puree and pastes as these can also contain high amounts of sugar and salt.
19. Sweet potatoes
Sweet potatoes are a great example of a complex carbohydrate, so is a good slow release carb option. They are also very high in a compound called beta-carotene, which the body converts to vitamin A, which as we know plays a key role in cell division and growth and egg maturation. They also contain vitamins B3 and B6 and so can help to boost energy levels. On top of this they contain high fibre, so are great for your gut health too – a real nutritional powerhouse!
20. Ginger
Ginger root is highly anti-inflammatory, so can be particularly great to include for women with PCOS and endometriosis, two very common inflammatory reproductive health conditions. There is some preliminary research for ginger increasing follicle count, sperm quality and sperm concentration, however more research is needed in human studies in these areas to be able to conclusively draw clear links. Ginger can be easily added into the diet through curries, smoothies and teas.
Drinks for boosting fertility
Green tea
- A great alternative to coffee, green tea contains something called polyphenols, which have several benefits including anti-cancer, antioxidant, anti-diabetic, anti-microbial and anti-metabolic syndrome.
- Regular consumption has been shown to decrease the risk of ovarian cancer in women, increase the motility and viability of sperm and improve egg viability.
- We still need more research on how much green tea is recommended per day to be able to gain the maximum effect of these polyphenols, but it’s definitely a great hot drink option to include!
Milk
- Milk is a very nutrient dense drink as discussed above, and could be a good option if you know that you don’t get much dairy in your diet. This could be had on it’s own, made up into a hot chocolate or milky coffee or within smoothies.
Fertility boosting smoothies
- Smoothies are a really great way to pack in lots of different fertility boosting nutrients we have discussed so far. The morning can be a great time for a smoothie, as they’re fast to prepare, easy to transport and quick to have.
- Top tips: go for a base of oats/ banana, top with mixed berries, add in some nuts and seeds of choice and choose a milk or a yoghurt to blend together.
Fruit infused water
- Some people complain that drinking plain water can be boring. If that’s you, it might be worth making up a jug of fresh cold water in the fridge and adding in your favourite fruits and veggies like strawberries, cucumber, orange, mint, rosemary etc. These will infuse into the water and flavour it in a natural way.
- You can also then eat the fruits/herbs after for extra nutrients!
What foods decrease fertility?
| Food | Reason |
| Alcohol | It’s recommended that you reduce and if possible, fully cut out alcohol around 3 months before trying to conceive. Alcohol is linked to sexual dysfunction in both men and women – for men it can reduce your sperm count and quality of sperm, and for women it can disrupt your menstrual cycle and ovulation, making it harder to conceive. |
| Trans fats | Found in pastries, cakes, biscuits, fried foods, hard margarines and some crackers, a higher intake in trans fats increases the risk of ovulation-related infertility in women and may cause adverse effects on sperm quality. Trans fats also can be linked to weight gain, and having a higher than normal BMI can be a cause of infertility. |
| Red and processed meats | These meats can be high in trans fats and saturated fats, both of which are associated with lower fertility. There is some research that suggests a high intake of animal protein overall may also be associated with worsened fertility outcomes, and we know that red meat can increase inflammation within the body. |
| Caffeine | There is not enough evidence to be able to say for sure that caffeine can cause fertility issues, however some studies have found that women who drink large amounts of caffeine may take longer to fall pregnant and have a slightly increased risk of miscarriage. |
| Unpasteurised dairy products | There is a small chance that unpasturised dairy products may contain a type of bacteria known as listeria. This can cause an infection which can lead to miscarriage or stillbirth, so it’s definitely something to consider if you do fall pregnant. |
Fertility diet specifically for women who want to get pregnant
Here are the top nutrients you want to be looking out for:
- Omega-3 fatty acids (oily fish, nuts, seeds, seafood, olive oil)
- Plant-based protein (beans, lentils, nuts, seeds, tofu)
- Iron (liver, beans, nuts, dried fruit, soybean, fortified cereals)
- Zinc (meat, dairy, shellfish (oysters), wholegrain cereals and nuts)
- Folate (dark leafy green veggies, chickpeas, lentils, fortified cereals, asparagus, sprouts)
- Vitamins A, E and C (antioxidants)
Fertility diet specifically for men
The top nutrients you want to be looking out for:
- Zinc (meat, dairy, shellfish (oysters), wholegrain cereals and nuts)
- Selenium (brazil nuts, fish, meat, poultry, eggs)
- Coenzyme Q10 (lean red meat, seafood, dairy, soy beans)
- Vitamin C (citrus fruits, berries, kiwi, tomatoes, broccoli, sprouts)
- L-Carnitine (red meat, dairy, fish, chicken, avocado)
- Omega-3 fatty acids (oily fish, nuts, seeds, seafood, olive oil)
Meal planning and recipes for better fertility
Meal planning sounds like a lot of time and effort, but actually it saves you both of these things in the long run! Here are my top 5 tips for meal planning success:
Step 1: look at your calendar
Look at the week ahead and make a note of plans for food already made. Try not to plan every single meal, so you can allow for spontaneous meals out or last minute plans. Mon- Fri or Mon-Thurs is generally a good idea.
Step 2: Check what you already have in!
A great money saving tip would be to try and make meals around what you already have in your cupboards.
Step 3: Select some easy quick recipes
Batch meals are useful, perhaps you could batch cook something on a weekend and have this for your lunches midweek? Stews, curries, rice bowls, pasta salads and wraps work best for this! When choosing recipes, try and make sure your meals have:
- Vegetables
- Whole grains/ carbohydrate source
- Quality protein source (can be plant-based)
- Some healthy fats (aim for 1 thumb as a serving size)
Step 4: Put these recipes or meal ideas into a calendar (this could be a handwritten one or something you make in excel/google sheets)
Step 5: make a shopping list and get your ingredients in!
Recipe ideas:
Fertility supporting breakfasts:
- Greek yoghurt, mixed berries, walnuts, mixed seeds
- Vegetable omelette with a side salad drizzled with olive oil
- Avocado on wholemeal seeded toast with egg and full fat feta cheese
Fertility supporting lunches:
- Fresh raw tomato salad with fresh herbs, chicken, spinach and an olive oil dressing
- Sweet potato topped with sour cream/greek yoghurt, mixed bean salad and pickled onions
- Wholegrain rice salad with chopped red pepper, tomato, sweetcorn, beans/ tofu/ mackerel
Fertility supporting dinners:
- Salmon with roast veggies and kale
- Lentil dal with wholegrain bread and greek yoghurt raita
- Black bean chilli with guacamole, fresh lime and pickled jalapeños.
When to expect for results after starting a fertility diet?
After changing yours and your partner’s diet in an attempt to support your fertility, generally you can expect to see an improvement after being consistent in your changes after 3 months. Of course this may vary from person to person, as there may be other infertility factors at play (for example anatomical factors which cannot be improved through nutrition alone). In order to support you with your dietary changes and to ensure you are including the most supportive nutrients, it would be recommended that you speak with a fertility dietitian specialist for more tailored and personalised advice. To find out more, please visit: https://dietitianfit.co.uk/book-now/
Supplements for fertility
It goes without saying, but please do speak with a registered dietitian and your doctor before commencing on new supplements, as it may be that you require a top up of certain nutrients but not all, or none at all as you are getting everything you need through your diet. Here are a list of common helpful supplements for fertility:
-
- Omega-3: if you are not routinely having 1-2 portions of oily fish a week, then taking a daily omega-3 supplement can be helpful.
- Folic acid: The NHS advice is that all women should be supplementing 400mcg daily when trying to conceive and in the first 12 weeks of pregnancy.
- Vitamin D: most people in the UK require supplementation of vitamin D during the winter months, however for some individuals you may require more. Please check with your GP.
- Iron: many women are low in iron due to menstruation, so please check your personal levels with your GP, as trying to conceive while low in iron can significantly decrease your chances.
- Zinc: Needed for hormone release, regulation of cell growth and sperm development. Please check your own individual level before supplementing so you can be sure you are taking the correct dose for you.
- B vitamins: help with both egg and sperm quality and lowering the risk of ovulatory infertility. These can be included in a prenatal multivitamin or a normal multivitamin.
- Selenium: supplementation of selenium in the dose 200ug a day can be helpful for male infertility and improving sperm quality and motility.
- Probiotics: Probiotics can support your gut health, and poor gut health can lead to an oestrogen imbalance which may lead to infertility issues. Focusing on creating a healthy gut microbiome is a great idea when trying to conceive.
For women with PCOS:
Inositol: Inositols can be used to improve regular ovulation and egg quality and are shown to be particularly effective in women with PCOS. They can also reduce some of the common symptoms of PCOS such as unwanted body hair, acne and oily skin. We recommend a brand called ‘PCOSITOL’ as it contains additional supportive vitamins and minerals for PCOS: https://www.amazon.co.uk/PCOSITOL-comprehensive-supplement-ingredients-Myo-Inositol/dp/B0CVS2DJ8Z
Other tips for a healthy fertility
Smoking
Smoking (and second hand smoke) can impact both male and female fertility quite considerably, both while trying to conceive and during pregnancy. For women trying to conceive, smoking may negatively impact hormone production, reduce egg quality and speed up the loss rate of eggs. Male smokers can suffer decreased sperm number and quality and decrease the sperm’s ability to fertilise eggs.
Recreational substances
Using recreational substances can also greatly impact your ability to get pregnant. Heavy marijuana use can cause hormonal fluctuations that can negatively impact menstrual cycles and ovulation, and in men, can cause lower testosterone, lower libido and difficulty having and sustaining erections. If you do fall pregnant, marijuana, ecstasy, cocaine and heroin all travel through the bloodstream and can greatly increase your risk of stillbirth, low birth weight, and childhood brain development problems.
Stress
The inability to reproduce can often bring about feelings of shame, guilt, anxiety, isolation, loss of control and low self-esteem. These feelings can lead to poor mental health, higher levels of stress and a poorer quality of life. Unfortunately, stress can significantly impact conception and sustaining a healthy pregnancy. Therefore, it’s really important that while attempting to conceive or whilst undergoing assisted reproductive therapies, you consider your support network, your methods and strategies for coping, focusing on doing things that bring you joy and happiness and that you maintain a good quality of life.
Having support from a dietitian can help improve your fertility health. Book a consultation with a dietitian here.
