Fertility Nutrition | Answers to 10 Common Questions

1. I’m struggling with fertility. Are there any foods that can help?

While no food can guarantee fertility, evidence shows that certain diets and nutrients support reproductive health. A Mediterranean-style diet is strongly recommended, as it’s rich in whole grains, fruits, vegetables, healthy fats (like olive oil), and lean proteins. This diet has been linked to improved ovulatory function and higher fertility rates.

• Folate (from leafy greens, fortified cereals) is essential for ovulation.
• Omega-3 fatty acids (from fatty fish, flaxseeds) enhance egg quality and implantation.
• Zinc and iron (from meat, legumes, and seeds) help regulate hormones.

Encouraging patients to limit processed foods, trans fats, and excessive sugar can further improve fertility outcomes.

2. Can supplements like Inositol help with infertility related to PCOS, and how should they be used?

Yes, certain supplements, particularly Inositol, can be beneficial in managing infertility associated with Polycystic Ovary Syndrome (PCOS). Research supports using a combination of myo-inositol and D-chiro-inositol in a 40:1 ratio. A common recommendation is around 2,000 mg of myo-inositol paired with 50 mg of D-chiro-inositol. This specific ratio mimics the body’s natural balance and has been shown to improve insulin sensitivity, reduce androgen levels, and support ovulation in women with PCOS.

However, individual needs may vary, and it is crucial for patients to consult with a healthcare provider to tailor the supplement plan to their specific situation. It is also important to note that supplements are most effective when combined with lifestyle modifications, including a balanced diet, regular physical activity, and consistent medical monitoring.

For a deeper discussion on Inositol and PCOS, take a listen to Episode 8: Understanding PCOS

3. Can my weight affect my fertility?

Yes, both being overweight and underweight can impact fertility. A BMI over 30 or under 18.5 may cause hormonal imbalances, irregular menstrual cycles, and ovulatory dysfunction. Weight management through a balanced diet and regular physical activity can normalize ovulation and improve conception chances, however it is not a guarantee. Aim for a healthy BMI between 18.5 and 24.9. It is important to discuss weight with sensitivity and compassion. It should not be the focus of treatment, rather focus on nourishing the body to improve health overall. 

It is not uncommon for patients to actually GAIN weight to improve their chance of fertility. Years of disordered eating and body image issues require supportive guidance. A frequently missed infertility diagnosis is Hypothalamic Amenorrhea. To learn more about that take a listen to Episode 47: Is Your Diagnosis Wrong?

4. Are antioxidants important for fertility?

Antioxidants such as vitamin C, vitamin E, and selenium play a crucial role in reducing oxidative stress, which can harm egg and sperm cells. Studies suggest that antioxidant-rich foods like berries, nuts, and green leafy vegetables may protect against reproductive cell damage and improve fertility outcomes for both men and women.

5. Should I take any specific supplements to improve fertility?

In addition to a nutrient-dense diet, certain supplements can support fertility:

• Prenatal vitamins with folic acid help reduce the risk of neural tube defects and improve ovulatory function.
• Coenzyme Q10 (CoQ10) has been shown to enhance egg quality, especially in older women.
• Omega-3 supplements can reduce inflammation and improve overall reproductive health.

Patients should consult their healthcare provider before starting any supplements.

6. Are there foods I should avoid while trying to get pregnant?

It’s best to avoid trans fats found in fried and processed foods as they can increase inflammation and negatively impact fertility. Similarly, try to limit caffeine to no more than 200 mg per day around one cup of coffee as high intake has been linked to a lower chance of conception. Alcohol should also be minimized, as even moderate consumption can interfere with reproductive hormones.

7. Does my partner’s diet matter for our fertility?

Yes, your partner’s diet plays an important role too! Research shows that a diet high in antioxidants, like vitamin C and zinc, can improve sperm health. Encourage your partner to eat a balanced diet with fruits, vegetables, nuts, and lean proteins. It’s also good to cut down on processed meats and foods high in saturated fats, as they can negatively affect sperm quality.

Involving the male partner in the fertility workup is crucial! We discussed how a unified approach to fertility care can improve outcomes in Episode 78: What's Missing In Your Workup?

8. I’m overweight. Will losing weight improve my fertility?

It could, yes. Studies indicate that losing just 5-10% of your body weight can significantly improve fertility, especially if you have PCOS or insulin resistance. Weight loss helps regulate ovulation and hormone levels. However, it’s crucial to aim for gradual weight loss through a balanced diet and moderate exercise, avoiding extreme restrictions that can disrupt your menstrual cycle. Remind your patients that weight loss alone does not guarantee improved fertility. 

9. I’ve had a miscarriage in the past. Are there dietary changes I should make to reduce my risk in the future?

Research suggests that focusing on a nutrient-rich diet can be helpful. Omega-3 fatty acids, found in fatty fish like salmon, may help reduce inflammation and improve pregnancy outcomes. Ensuring adequate intake of vitamins D and E can also support your reproductive health. A balanced diet with whole foods, lean proteins, and healthy fats, combined with regular check-ups, can give you the best chance for a healthy pregnancy.

 10. I’ve heard a lot about folic acid for pregnancy. Should I be taking it before trying to conceive?

Yes, folic acid is essential even before conception. It's recommended to start at least three months before trying to conceive. This is because folic acid helps prevent neural tube defects in the early stages of pregnancy. A daily dose of 400 to 800 mcg is typically advised, but this can vary depending on individual needs. Including folate-rich foods like leafy greens, oranges, and fortified grains in your diet is also beneficial.

This article was written By Wania Shahid | Clinical Dietitian | SEO Nutrition Content Writer

LinkedIn: linkedin.com/in/wania-shahid   

*content reviewed by Colleen Sloan, PA-C, RDN. This is a guest post and no monetary compensation was exchanged for this content.*