How to Optimize for Fertility with Nutrition
By: Lana Hindi, dietetic-student volunteer, University of Guelph, reviewed by Lyndsay Hall, Registered Dietitian, BASc and the JM Nutrition Team
How to optimize for fertility with nutrition is a question that’s often encountered by our registered dietitians who specialize in prenatal care and fertility nutrition support. It is also the reason why more and more people seek nutritional counselling services, period. As such, we feel it’s imperative to cover the topic in some detail.
Embarking on the journey to conception is an exciting process for many. However, the process can quite often involve some stress for many people as well. The desire to have the fertility process go as smoothly as possible, bypass complications, is no doubt understandable.
Certainly, fertility is complex, in and of itself. It is also impacted by a number of factors including lifestyle choices, genetics, age, medical conditions and dietary practices.
This focus of this post will be on how we can support and increase fertility through nutrition, in a way that has actionable and realistic steps to help optimize reproductive health.
In addition, it’s important to note that this article is directed towards a general audience. Diet is not a ‘one-size-fits-all’ strategy to conceiving. As always, it is important to contact your healthcare provider if you have concerns regarding your fertility.
How to optimize for fertility with nutrition
Part A: What to add to your diet to increase fertility
1. Prenatal vitamins and minerals (Folic Acid, Iron, and Vitamin B12)
Now how to optimize for fertility with nutrition list would be complete without taking a close look at vitamins and minerals.
First and foremost, fertility is not strictly defined by an individual’s ability to conceive. It’s also defined by their ability to carry a healthy, full-term pregnancy.
Related: Nutrition tips for a healthy pregnancy
Taking a prenatal vitamin containing folic acid, iron and vitamin B12 (among other nutrients) can assist in this process. Reason being, these micronutrients play a role in preventing neural tube defects, by supporting the development of the fetal brain and spinal cord.
It is important to ensure that you are taking your prenatal vitamin consistently, however, in order to maximize the effect of these vitamins and minerals on fetal development (Gaskins & Chavvaro, 2018).
Fertility study
To further the importance of adequate folic acid intake, a Polish study divided two groups of women undergoing in vitro fertilization treatment (IVF). It found that the group that received folic acid supplementation had more viable oocytes, and a greater quantity of mature oocytes, in comparison to the group who did not receive folic acid supplementation (Gaskins & Chavvaro, 2018).
For those of you wondering what an ‘oocyte’ is, it is a term used to describe a type of cell found in the ovaries, and having more viable and mature oocytes help to support the formation of a healthy embryo.
It is, therefore, essential that those who are attempting to conceive take a prenatal vitamin and/or consume foods that are rich in folic acid, as a preventive measure to assist in the development of a healthy, full-term pregnancy.
2. Cinnamon
Cinnamon may be considered, if you are looking for ways to optimize for fertility with nutrition.
It is estimated that around 10% of women live with Polycystic Ovary Syndrome (PCOS), which is a condition characterized by having polycystic ovaries (multiple cysts found on one or both ovaries), high levels of androgens (i.e. testosterone), and irregular menstrual cycles–all of which may be an underlying result of insulin resistance. These symptoms can disrupt the reproductive system. As such, they increase the risk of infertility. Our dietitians who specialize in PCOS management underscore this fact.
So, if insulin resistance may lead to symptoms that disrupt the reproductive system, it is worthwhile investigating the possibility of mitigating insulin resistance. It is no secret that ovulation (when the ovary releases an egg) is essential for conception, so when this process may be interrupted by insulin resistance as a result of PCOS, it is important to look into potential solutions. This includes supplements.
Researchers from Columbia University found that women with PCOS had lower blood sugar levels and an enhanced insulin response after being given an 8-week treatment of cinnamon extract. This study suggests that cinnamon may result in favourable outcomes for those with PCOS attempting to conceive (Schilling, 2006).
Despite these findings, we always encourage you to discuss fertility supplements with your healthcare provider before trying anything yourself.
Related: Dietitian for diabetes and insulin resistance
3. Omega-3 Fatty Acids
If you’re wondering how to optimize for fertility with nutrition, and have done some research, you’re likely aware of the role that Omega-3 fatty acids play.
Numerous studies have found that long-chain omega-3 fatty acids are advantageous for both men and women, when trying to conceive.
Foods rich in omega-3 fatty acids include: (Office of Dietary Supplements, 2022).
- Salmon, trout, mackerel, sardines
- Chia seeds, walnuts, flaxseed
- Plant oils
What’s more, fatty acids serve as a source of energy during the process of oocyte maturation and early embryo development. They also serve as fundamental components of prostaglandins and steroid hormones, which are essential for embryo implantation and maintaining pregnancy (Gaskins & Chavvaro, 2018).
4. Antioxidants
This next how to optimize for fertility with nutrition tip is targeted toward men who may be struggling with fertility.
Scientists have found that antioxidants may result in positive outcomes for men facing fertility issues. Findings reveal that antioxidant supplements could enhance live birth rates in men undergoing Assisted Reproductive Technology (ART).
ART is the term used for fertility treatment procedures, such as IVF. Unfortunately, what types of antioxidants to supplement and optimal dosages remain unclear. Nonetheless, we can use this information to our advantage.
A few of the food groups high in antioxidants include:
1. Legumes (e.g., red beans, kidney beans, black beans & pinto beans)
2. Fruits (e.g., berries, apples, prunes, plums, cherries, & more)
3. Vegetables (e.g., artichokes, potatoes, leafy greens, carrots, & more)
Now that we covered the fundamental of what to add to your diet to optimize for fertility, we shall now turn to things you should avoid when trying to increase fertility.
Part B: What to avoid in your diet to increase fertility
1. Trans Fatty Acids
We discussed the supportive role of long-chain omega-3 fatty acids in increasing fertility. Think of trans fatty acids as essentially having the opposite effect.
Researchers have discovered that the intake of trans fats and saturated fats (‘animal fat’) have been consistently linked to poor semen quality.
For women, trans fatty acids may promote insulin resistance, which as mentioned before, can negatively affect ovulation (Gaskins & Jorge, 2018).
Furthermore, in a Nurses Health Study (NHS-II) it was found that consuming a high amount of trans fats was associated with a greater risk of ovulatory infertility (Chiu et al., 2018).
Some common examples of foods high in trans fat include:
- Deep-fried foods
- Hydrogenated margarine and shortening
- Commercial baked goods
- Certain frozen foods
- Some processed meats
Fortunately, in recent years Health Canada has banned manufacturers from adding artificial trans fats to foods sold in Canada, which makes them slightly easier to avoid.
2. Animal Protein
Undoubtedly, if you meet your protein requirements, there will be a positive outcome on health, at least generally speaking. Consuming animal protein can be an easy way to achieve your protein needs.
That said, however, in this post we aim to address the possible ways to optimize for fertility.
Several studies have observed that increased intake of specifically red meat (i.e. beef, pork, lamb) and certain types of fish might negatively impact fertility. This is in part due to common environmental contaminants found in these animal proteins, such as heavy metals, which may interfere with the reproductive system of both men and women.
Furthermore, a cohort study on women with fertility complications found that high consumption of red meat resulted in a detrimental impact on embryo development.
Moreover, a Canadian, time-to-pregnancy study found that women with high concentrations of mercury in their blood had more difficulty conceiving. Similarly, a study in Hong Kong also found that infertile women had higher mercury levels in comparison with their fertile counterparts.
Varying conclusions
It is important to note, however, that not all studies have reached the same conclusion (Gaskins & Chavvaro).
A NHS-II study found that ovulation may be adversely impacted by increased meat consumption, but that protein sources such as fish, eggs, and processed meats did not significantly impact anovulation (the inability to ovulate and release an egg). Though it did also conclude that increased intake of plant-based proteins decreased the rate of anovulation.
Within the same research, red meat was found to decrease blastocyst formation, which is the early stage of an embryo (Chiu et al., 2018).
The consumption of certain fish is worth highlighting, as it may serve an advantage to fertility, so long as the fish consumed are not greatly impacted by environmental contaminants like heavy metals. This is because fish are high in polyunsaturated fatty acids (PUFAs) or ‘good’ fats. In research, fish consumption has been linked to an increase blastocyst formation (Chiu et al., 2018).
3. Foods High In Glycemic Load
If you are actively trying to conceive, you may need to be weary of foods high in glycemic load.
Glycemic load is essentially an estimation of how much a certain food will raise your blood sugar level after consuming it. Eating foods low in glycemic load can therefore prevent your blood sugar from rising too high.
This holds importance as one particular Japanese fertility study found that higher blood sugar levels are associated with reduced egg quality during IVF treatment (Aliabadi, 2023). Additionally, other research suggests that a diet low in glycemic load, and high in consumption of whole grains, may increase fertility (Chiu et al., 2018).
Foods high in glycemic load are typically those higher in sugar, such as:
- White/refined bread
- White/refined rice and pasta
- Sodas and juices
- Pastries, cakes, doughnuts
- Candy
How to optimize for fertility with nutrition final thoughts
When it comes to an overall diet that supports fertility, research has shown that women with the highest fertility-diet scores prioritized intake of plant-based proteins, dairy products, iron-rich foods and monounsaturated fatty acids (i.e. nuts, seeds, avocado, olive oil). This is in addition to taking a prenatal vitamin. Minimizing intake of trans fats and red meat, in addition to consuming foods with a lower glycemic load has also been shown to increase fertility (Gaskins & Chavvaro, 2018).
Of course, fertility goes beyond diet. As such, adhering to the steps outlined in this article alone will not guarantee conception. Rather, it will give you suggestions as to how to support your fertility through food.
Conclusion
If you you feel we missed any tips regarding how to optimize for fertility with nutrition that you feel should be on the list, please get in touch and let us know. We will gladly add them in.
If you’re interested in receiving personalized nutrition counselling for fertility or other related matters, book a free consultation and we will gladly lend a hand.
References and Resources
Aliabadi, T. (2023). Effect of Health on Fertility: Hormones, Sugar, and Blood Pressure. Thaïs Aliabadi, MD. https://www.draliabadi.com/womens-health-blog/does-health-impact-fertility/#:~:text=During%20fertility%20treatment%2C%20high%20blood,the%20poorer%20the%20egg%20quality
Chiu, Y. H., Chavarro, J. E., & Souter, I. (2018). Diet and female fertility: doctor, what should I eat?. Fertility and sterility, 110(4), 560-569.
Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: a review. American journal of obstetrics and gynecology, 218(4), 379-389.
Office of Dietary Supplements (2022). Omega-3 Fatty Acids. National Institutes of Health. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Schilling, R. (2006). Cinnamon And Multivitamins May Boost Fertility. Medical Articles by Dr. Ray. https://www.askdrray.com/cinnamon-and-multivitamins-may-boost-fertility/
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Lyndsay Hall is a registered dietitian in Mississauga, ON. She conducts nutritional counselling for a wide variety of matters, including prenatal and postnatal nutrition support, nutritional counselling for fertility, digestive health, chronic disease, weight loss support and more. Lyndsay has appeared in a variety of publications, including Reader’s Digest, Toronto Star, Today’s Parent and more.
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