Photo courtesy of Sarah Culver Photography Ah, the eagerly anticipated female edition of nutrition and fertility! So, where to begin? First, fast food is a fast way to discourage pregnancy. Fast food shouldn’t really play a role in any healthy diet. Yes, the occasional splurge is ok, but overall, fast food tends to be very high in sodium, fat, refined carbohydrates, and of little nutritional value at all.
Additionally, trans fats have been found to influence fertility, reducing the fertility of females. (1) On the flip side, adequate MUFA (mono-unsaturated fatty acids), like those found in olive oil, avocado, and many nuts, has been shown to support fertility and a healthy pregnancy. (1) A study was done, focusing on women undergoing treatment for infertility (IVF/ICSI) and the influence diet had on their ability to conceive. In this study, researchers found that adhering to the following recommendations had a very positive impact on fertility outcomes – in other words, the chance of pregnancy INCREASED!
-Variety of food (remember, eat the rainbow!)
-Adequate carbohydrates and fiber (hint: refined carbs have a LOT less fiber than their whole-grain counterparts!)
-Moderate with fat (healthy fats, not trans fats!)
-Careful with salt
-Plenty of water (if you’re peeing clear, you’re right on track!)
-Correct body weight (See? Told you so.)
-Three meals/day, limit excessive snacking
-Limit alcohol (for women, this means 1 drink per day is acceptable)
-Regular fish consumption
-Fruits, Veggies, Whole Grains
-Limit simple sugars/carbohydrates (2)
Those are pretty broad recommendations. They can also be summed up in a pretty easy way – eat real, whole foods, or, said another way, if your great-great-grandmother couldn’t have eaten it, you shouldn’t be either. ;) But what about specific nutrients? What vitamins and minerals could make the difference between a promising pregnancy or irritating infertility?
As previously discussed, ovulation is required for successful baby-making. Women who consume a lot of trans fats, a high proportion of their protein from animal fat, and a high quantity of carbohydrates, were found to be more likely to have an ovulatory disorder. (3) In fact, when 5% of total calories consumed came from vegetable protein (beans, nuts) instead of simply animal protein, the risk of infertility dropped by >50%! (3) Another food factor? Dairy! The push in recent years has been for low/no-fat dairy, but a Harvard study found that HIGH FAT DAIRY (so whole milk, cheese and yogurt with full fat, etc.) actually DECREASED the risk of ovulation-related infertility. (3, 4) Full fat dairy helps convey the female hormones estrogen and progesterone, the two primary hormones necessary for ovulation and a healthy pregnancy. (3) Skimming the fat removes the compounds necessary to help with these hormones and leaves behind merely the male hormones, impairing ovulation! (4) Additionally, a good multivitamin, complete with folic acid, also reduces the risk of infertility because of poor ovulation; sufficient nutrients = sufficient ovulation!
More ovulation enemies? Sugar! Sugar and refined carbohydrates cause a spike in blood glucose (a fancy word for sugar), which causes a spike in insulin (the fun little hormone responsible for removing sugar from the blood and putting it into the cells where it’s needed). High insulin levels have been shown to inhibit ovulation. In fact, women with a high glycemic load (more sugar eaten and regularly in their blood stream) were 92% MORE LIKELY to have ovulatory infertility than those with a lower one. (4) So, what does this mean?
NO: cakes, cookies, low-fiber cereals, white rice or bread, chips, sugary drinks
YES: beans, whole grains, veggies, fruits, high fiber
And remember those pesky trans fats? Part of their influence on ovulation is because of their ability to increase insulin resistance, meaning the body has to put out even more insulin to try and handle the sugar in the blood properly. Excess insulin = poor ovulation. (4) A mere 2% increase in trans fats is associated with a 73% increase in the risk for ovulatory infertility. (4) So, avoid ALL trans fats. And watch out for sneaky sources – if “hydrogenated” or “partially-hydrogenated” oils are listed in the ingredients, it contains trans fats, even if the nutrition facts don’t specifically say it!
Ok, so, some more specifics:
Omega-3-fatty acids – encourage anti-inflammatory pathways, reducing the oxidative stress load and inflammation in the body, which improves overall health and particularly the health of a woman’s eggs. Some studies have also shown that adequate omega-3 intake may help slow the natural aging and reduced “potency” of women’s eggs, allowing for a delay in the reduced fertility that occurs with aging. (5) Additionally, these fatty acids regulate hormones, increase cervical mucosa, promote ovulation, and improve the quality of the uterus via increased blood flow. Sources: fish and seafood, nuts, flaxseed, chia seeds, pasture-raised eggs and grass-fed dairy; be aware that only one form of these fatty acids are found in plants and this form most be converted to the two forms our body really needs (EPA and DHA). This conversion is not very efficient or as well-used; therefore, the fish sources are a superior choice.
Vitamin D – necessary for creating sex hormones; one study of infertile women found that a mere 7% of them had normal vitamin D levels. Good sources? Eggs (pasture-raised are highest), fatty fish, dairy (remember to leave the fat!), cod liver oil, and good-old sunlight
Vitamin E – Antioxidant, helping to reduce overall bodily stress and inflammation, improving egg health and the body’s ability to ovulate normally. Try: seeds, almonds, olives/olive oil, spinach, and other dark leafy greens
B12 – required for healthy DNA synthesis. It may also reduce the risk of miscarriage by boosting the endometrium lining in egg fertilization. A few studies found that a B12 deficiency increased the chances of irregular ovulation, thereby reducing one’s fertility. Good sources include: clams, oysters, muscles, liver, caviar, fish, crab, lobster, beef, lamb, cheese, eggs (notice how these are ALL animal sources?)
Folic Acid – this is a nutrient that all women of child-bearing age should really be supplementing to ensure adequate intake. Folic acid has been shown to prevent neural tube defects and congenital heart defects, both of which are often formed in baby before mom even knows she’s pregnant, making it impossible to correct if a deficiency was present. Additionally, studies have shown adequate folic acid to help reduce cleft lips, limb defects, and urinary tract anomalies in the fetus. Deficiency can cause preterm labor, low birth weight, as well as fetal growth retardation. And, if that weren’t enough to convince you, a lack of folic acid can result in increased homocysteine levels in the blood (folic acid is required to metabolize this compound), which can increase miscarriage risk and pregnancy complications. So, eat your liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, and collards!
Iron – deficiency can cause a lack of ovulation and poor egg health. When compared with women who had sufficient iron levels, those with iron deficiency had a 60% higher rate of infertility. Try: lentils, spinach, pumpkin seeds, venison, beef, molasses, and beans; if you’re consuming mostly plant-based sources, make sure to eat your iron with some vitamin C (citrus, fruits and veggies), as it will increase the absorption of this form of iron
Selenium – a potent antioxidant, protecting egg DNA and reducing overall inflammation in the body. Found in: liver, fish, seafood, turkey, seeds, and nuts
Zinc – low levels of this micronutrient have been directly related to miscarriage in early pregnancy. Eat you: calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, turkey, and shrimp (6)
Ok, this was a lot of info. The take-away? Eat real, whole foods, foods you could farm, hunt, gather yourself (theoretically), foods that your great-great-great grandmother could have and would have eaten. Eat fish. Eat fruits and veggies. Eat full-fat (raw if you can get it!) dairy. Nuts, seeds, and whole grains. Questions? Want more information or to make a plan for your own pregnancy pursuits and progress? Contact me; let’s chat!
1) Szostak-Wegierek D. Nutrition and fertility. Europe Pubmed. 2011. http://europepmc.org/abstract/med/22516697
2) Twigt JM, Bohuis MEC, Steegers EAP, Hammiche F, van Inzen WG, Laven JSE, & Steegers-Theunissen RPM. The preconception diet is associated with the chance of ongoing pregnancy in women undergoing IVF/ICSI treatment. Oxford Journals. 2012. http://humrep.oxfordjournals.org/content/early/2012/05/15/humrep.des157.short
3) Fertility-Boosting Foods: http://www.healthywomen.org/content/article/fertility-boosting-foods
4) Willett WC & Chavarro JE. The Fertility Diet. Harvard School of Public Health. 2009 (Fitprgnancy.com interview)
5) Nehra D, Le HD, Fallon EM, Carlson SJ, Woods D, White YA, Pan AH, Guo L, Rodig SJ, Tilly JL, Rueda BR, & Puder M. Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. 2012. Aging Cell
6) Natural Fertility Info (natural-fertility-info.com)
-Variety of food (remember, eat the rainbow!)
-Adequate carbohydrates and fiber (hint: refined carbs have a LOT less fiber than their whole-grain counterparts!)
-Moderate with fat (healthy fats, not trans fats!)
-Careful with salt
-Plenty of water (if you’re peeing clear, you’re right on track!)
-Correct body weight (See? Told you so.)
-Three meals/day, limit excessive snacking
-Limit alcohol (for women, this means 1 drink per day is acceptable)
-Regular fish consumption
-Fruits, Veggies, Whole Grains
-Limit simple sugars/carbohydrates (2)
Those are pretty broad recommendations. They can also be summed up in a pretty easy way – eat real, whole foods, or, said another way, if your great-great-grandmother couldn’t have eaten it, you shouldn’t be either. ;) But what about specific nutrients? What vitamins and minerals could make the difference between a promising pregnancy or irritating infertility?
As previously discussed, ovulation is required for successful baby-making. Women who consume a lot of trans fats, a high proportion of their protein from animal fat, and a high quantity of carbohydrates, were found to be more likely to have an ovulatory disorder. (3) In fact, when 5% of total calories consumed came from vegetable protein (beans, nuts) instead of simply animal protein, the risk of infertility dropped by >50%! (3) Another food factor? Dairy! The push in recent years has been for low/no-fat dairy, but a Harvard study found that HIGH FAT DAIRY (so whole milk, cheese and yogurt with full fat, etc.) actually DECREASED the risk of ovulation-related infertility. (3, 4) Full fat dairy helps convey the female hormones estrogen and progesterone, the two primary hormones necessary for ovulation and a healthy pregnancy. (3) Skimming the fat removes the compounds necessary to help with these hormones and leaves behind merely the male hormones, impairing ovulation! (4) Additionally, a good multivitamin, complete with folic acid, also reduces the risk of infertility because of poor ovulation; sufficient nutrients = sufficient ovulation!
More ovulation enemies? Sugar! Sugar and refined carbohydrates cause a spike in blood glucose (a fancy word for sugar), which causes a spike in insulin (the fun little hormone responsible for removing sugar from the blood and putting it into the cells where it’s needed). High insulin levels have been shown to inhibit ovulation. In fact, women with a high glycemic load (more sugar eaten and regularly in their blood stream) were 92% MORE LIKELY to have ovulatory infertility than those with a lower one. (4) So, what does this mean?
NO: cakes, cookies, low-fiber cereals, white rice or bread, chips, sugary drinks
YES: beans, whole grains, veggies, fruits, high fiber
And remember those pesky trans fats? Part of their influence on ovulation is because of their ability to increase insulin resistance, meaning the body has to put out even more insulin to try and handle the sugar in the blood properly. Excess insulin = poor ovulation. (4) A mere 2% increase in trans fats is associated with a 73% increase in the risk for ovulatory infertility. (4) So, avoid ALL trans fats. And watch out for sneaky sources – if “hydrogenated” or “partially-hydrogenated” oils are listed in the ingredients, it contains trans fats, even if the nutrition facts don’t specifically say it!
Ok, so, some more specifics:
Omega-3-fatty acids – encourage anti-inflammatory pathways, reducing the oxidative stress load and inflammation in the body, which improves overall health and particularly the health of a woman’s eggs. Some studies have also shown that adequate omega-3 intake may help slow the natural aging and reduced “potency” of women’s eggs, allowing for a delay in the reduced fertility that occurs with aging. (5) Additionally, these fatty acids regulate hormones, increase cervical mucosa, promote ovulation, and improve the quality of the uterus via increased blood flow. Sources: fish and seafood, nuts, flaxseed, chia seeds, pasture-raised eggs and grass-fed dairy; be aware that only one form of these fatty acids are found in plants and this form most be converted to the two forms our body really needs (EPA and DHA). This conversion is not very efficient or as well-used; therefore, the fish sources are a superior choice.
Vitamin D – necessary for creating sex hormones; one study of infertile women found that a mere 7% of them had normal vitamin D levels. Good sources? Eggs (pasture-raised are highest), fatty fish, dairy (remember to leave the fat!), cod liver oil, and good-old sunlight
Vitamin E – Antioxidant, helping to reduce overall bodily stress and inflammation, improving egg health and the body’s ability to ovulate normally. Try: seeds, almonds, olives/olive oil, spinach, and other dark leafy greens
B12 – required for healthy DNA synthesis. It may also reduce the risk of miscarriage by boosting the endometrium lining in egg fertilization. A few studies found that a B12 deficiency increased the chances of irregular ovulation, thereby reducing one’s fertility. Good sources include: clams, oysters, muscles, liver, caviar, fish, crab, lobster, beef, lamb, cheese, eggs (notice how these are ALL animal sources?)
Folic Acid – this is a nutrient that all women of child-bearing age should really be supplementing to ensure adequate intake. Folic acid has been shown to prevent neural tube defects and congenital heart defects, both of which are often formed in baby before mom even knows she’s pregnant, making it impossible to correct if a deficiency was present. Additionally, studies have shown adequate folic acid to help reduce cleft lips, limb defects, and urinary tract anomalies in the fetus. Deficiency can cause preterm labor, low birth weight, as well as fetal growth retardation. And, if that weren’t enough to convince you, a lack of folic acid can result in increased homocysteine levels in the blood (folic acid is required to metabolize this compound), which can increase miscarriage risk and pregnancy complications. So, eat your liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, and collards!
Iron – deficiency can cause a lack of ovulation and poor egg health. When compared with women who had sufficient iron levels, those with iron deficiency had a 60% higher rate of infertility. Try: lentils, spinach, pumpkin seeds, venison, beef, molasses, and beans; if you’re consuming mostly plant-based sources, make sure to eat your iron with some vitamin C (citrus, fruits and veggies), as it will increase the absorption of this form of iron
Selenium – a potent antioxidant, protecting egg DNA and reducing overall inflammation in the body. Found in: liver, fish, seafood, turkey, seeds, and nuts
Zinc – low levels of this micronutrient have been directly related to miscarriage in early pregnancy. Eat you: calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, turkey, and shrimp (6)
Ok, this was a lot of info. The take-away? Eat real, whole foods, foods you could farm, hunt, gather yourself (theoretically), foods that your great-great-great grandmother could have and would have eaten. Eat fish. Eat fruits and veggies. Eat full-fat (raw if you can get it!) dairy. Nuts, seeds, and whole grains. Questions? Want more information or to make a plan for your own pregnancy pursuits and progress? Contact me; let’s chat!
1) Szostak-Wegierek D. Nutrition and fertility. Europe Pubmed. 2011. http://europepmc.org/abstract/med/22516697
2) Twigt JM, Bohuis MEC, Steegers EAP, Hammiche F, van Inzen WG, Laven JSE, & Steegers-Theunissen RPM. The preconception diet is associated with the chance of ongoing pregnancy in women undergoing IVF/ICSI treatment. Oxford Journals. 2012. http://humrep.oxfordjournals.org/content/early/2012/05/15/humrep.des157.short
3) Fertility-Boosting Foods: http://www.healthywomen.org/content/article/fertility-boosting-foods
4) Willett WC & Chavarro JE. The Fertility Diet. Harvard School of Public Health. 2009 (Fitprgnancy.com interview)
5) Nehra D, Le HD, Fallon EM, Carlson SJ, Woods D, White YA, Pan AH, Guo L, Rodig SJ, Tilly JL, Rueda BR, & Puder M. Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. 2012. Aging Cell
6) Natural Fertility Info (natural-fertility-info.com)