I am often asked which foods are best for reproductive health and fertility. Even before we decided we wanted to have kids (before we found out we were having twins!), this has always been my passion in the nutrition field and I love helping couples learn what to eat to help them conceive. In a society where medical intervention has become very common as a way to help women get pregnant, I believe there is a better way, and that way is changing up your diet and lifestyle before seeking alternative treatments. Why spend thousands of dollars when you can spend a fraction of that on good supplements and food, first? Of course, sometimes nutritional support is not the answer, and couples will need to pursue other options, but I think supporting a healthy diet and lifestyle is a great first step.
I have a favorite handout that I give to clients and friends who want to learn more about what to eat before and during pregnancy. I made it in nutrition school and still use it almost weekly for people who reach out for advice, so I thought I would highlight some important pieces for those that are interested in boosting their reproductive health and odds of conception!
The Fertility Diet and What You Should Know
4 Fertility Rules
1. Be an omnivore! Fertility Foods in traditional diets are mainly animal foods. Without animal products, you and your baby may miss out on important vitamin B12, iron and vital Omega 3 fatty acids for a healthy heart and brain growth.
2. Fats & Fertility. Fats carry notable fertility nutrients and are essential if you want to absorb and use fat soluble vitamins (A, D, E, K) that are vital for reproduction.
3. Seafood! Eat seafood for iodine and Omega 3 fats. Seafood is where you will find the most DHA (vital for a healthy brain and brain growth – hence why fish oil is such a famous supplement)
4. Don’t eat refined, processed foods. These foods lack vitamins and minerals and may contribute to unwanted weight gain.
The Specific Nutrients Needed for Fertility (For Men & Women)
| Omega 3’s – DHA & EPA | Women & Men | Cold water fatty fish & fish oil | Sperm Health for Men & Brain Health for Fetus |
| B12 | Women | Meat, Poultry, Fish, Clams, Milk, Eggs | For conception & prevents spina bifida |
| Folate | Women & Men | Liver, green leafy veggies, lentils, nuts, chicken | For conception & prevents spina bifida |
| Vitamin E | Women & Men | Olive oil & nuts | For oxygen to the baby & a healthy placenta |
| Vitamin K2 | Women | Cheese, butter, eggs | Infant growth, healthy bones for baby & sperm health |
| Iodine | Women | Fish, kelp, unrefined sea salt | Healthy thyroid which helps prevent hormone imbalances |
| Vitamin A | Women | Butter, eggs | Helps support estrogen and the ovaries |
| Iron | Women & Men | Red meat & liver | Helps support red blood cells and DNA |
| Vitamin D | Women | Milk, pork, seafood | Needed for healthy sex hormones and babies new organs |
| Zinc | Women & men | Oysters, beef, shrimp | Needed for healthy sperm and eggs, cell division and a healthy thyroid |
| Antioxidants | Men | Fruits & veggies | Healthy Sperm |
| Selenium | Men | Brazil nuts, beef, tuna | Needed for testosterone |
Male Fertility: What Is Harmful vs Helpful
Harmful |
Helpful |
| Heat is not good for sperm & can harm motility & sperm count. Avoid saunas, hot tubs, snug boy shorts | Being at a healthy weight. Lowers estrogen found in fat cells, increases testosterone and sperm motility |
| Chemicals & Pesticides. Buy organic and try to lower your chemical use around the house. | Selenium! The sperm tail of made of selenium. Without it, your sperm are infertile and so are you. |
| Soy. Lowers testosterone and increases estrogen. | Zinc & Folate for increasing sperm count & Vitamin E for sperm motility and shape |
Milk Matters!
If you’re buying and consuming skim milk products because you think they are a healthier option, think again. There have many numerous studies indicating that dairy products made from whole milk help to support reproductive health in women, and health in general!
One of my favorite studies on this topic is one I came across while writing my research paper on hormone imbalances related to infertility. It was an 8 year study led by Dr. Jorge Chavarro, a researcher in the Department of Nutrition at Harvard. It gathered almost 19,000 women between the ages of 24-42 who wanted to become pregnant or became pregnant over the course of the study. Their diet was assessed with questions about type and frequency of dairy intake.
Results:
Women who ate more than two portions of low fat dairy foods/day were 85% more likely to be infertile due to ovulatory disorders compared to those who ate it once/week
Women who ate full-fat dairy foods more than once/day had a 25% reduced risk of infertility due to ovulatory disorders compared to those who ate full-fat dairy foods only once/week
Why is this? Because our reproductive hormones (estrogen, progesterone, testosterone) NEED fat in order to function properly.
What to Skip |
What to Buy |
|
Skim, 1% and 2% milk products |
Organic Whole Milk |
|
Low-fat and non-fat cheeses and yogurts |
Organic Whole Milk Cheeses and |
|
Low-fat and non-fat cottage cheese |
Whole milk cottage cheese |
This is just a brief overview of some important aspects of nutrition related to reproductive health. Obviously there are SO many aspects to consider, but these are just a few that I like to put emphasis on in the beginning.
DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS FOR EDUCATIONAL PURPOSES ONLY AND SHOULD NOT BE CONSIDERED MEDICAL ADVICE.
THIS INFORMATION IS PROVIDED TO HELP YOU MAKE INFORMED DECISIONS ABOUT YOUR HEALTH.
IT IS NOT MEANT TO REPLACE THE ADVICE OF YOUR PRIMARY PHYSICIAN.
CHOOSING A HOLISTIC APPROACH TO NUTRITION MEANS CHOOSING PERSONAL RESPONSIBILITY FOR YOUR HEALTH CARE.
KATIE BENSON IS NOT LIABLE OR RESPONSIBLE FOR ANY HARM, DAMAGE OR ILLNESS ARISING FROM THE USE OF THE INFORMATION CONTAINED HEREIN.
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