Can food affect fertility? Absolutely. Let’s take a look at how to eat to support fertility.
Is There a Link Between Fertility and Weight?
When it comes to weight and fertility, research suggests that there is a happy medium. Being both underweight or overweight can have a negative effect on fertility. Both male and female reproductive systems rely on an important balance of hormones to function properly, and body weight that is higher or lower than optimal can disrupt hormonal function.
Women who are obese or underweight have been shown to have a higher rate of infertility and a lower IVF pregnancy rate. Weight loss before pregnancy has shown some improved time to pregnancy in studies.
Obesity in men has been shown to negatively impact male fertility as it relates to sperm count and sperm motility (the rate at which sperm move). Insulin resistance and diabetes can complicate this even more.
What The Research Says About Fertility Diets
Certain nutrients have been shown to support egg and sperm health. Many of these nutrients derive their beneficial effects from their antioxidant properties.
Eggs and sperm are particularly vulnerable to oxidative stress. Sperm count and function, (motility and morphology) are affected by the damaging effects of oxidative stress. In fact, it is estimated that oxidative stress and decreased antioxidant capacity in semen contribute to between 30% and 80% of infertility cases. In addition, when eggs develop through a process called folliculogenesis, antioxidants can help protect them from damage caused by oxidative stress. Better quality eggs with better DNA integrity are more likely to implant successfully.
Oxidative stress happens when the body has a build-up of free radicals (atoms with unpaired electrons that seek to find a pair by stealing from other atoms and causing a chain reaction of free radical damage). Free radicals originate from a variety of sources, like exposure to air pollutants and industrial chemicals. While we can reduce our exposure to free radicals, they’re a constant factor in our modern day lives.
One of the best ways to manage oxidative stress, to support overall health as well as fertility, is by consuming antioxidants.
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What You Should Include in Your Fertility Diet
In general, a diet that includes primarily whole, unprocessed foods is ideal for supporting overall health and fertility. Here are some examples of specific foods to include in your fertility diet:
Fruits and vegetables
- Strawberries - vitamin C is a powerful antioxidant and has been specifically studied for its effects on sperm health. Strawberries are a good source.
- Tomatoes - Tomatoes are one of the best food sources of the antioxidant lycopene. Lycopene has been linked to male fertility and it has been found to significantly improve motility. Lycopene is more available in cooked tomatoes and it is a fat-soluble antioxidant, so opt for tomato puree or sauce for added benefit, and add some olive oil to help absorption.
- Dark leafy greens, broccoli, brussels sprouts - these leafy greens and cruciferous veggies are rich in Folate and Alpha Lipoic Acid, both supportive of male and female fertility.
Seafood
- Fatty Fish: Fatty fish are good for egg and sperm health thanks to their Omega-3 fatty acids. Some of the best options include wild-caught salmon and sardines. If regular fish consumption isn’t realistic, an Omega-3 supplement can be a wise choice to support optimal Omega-3 intake.
- Oysters - Oysters are extremely high in Zinc, a nutrient that is critical to healthy sperm production and motility. Zinc is not stored in the body, so it must be consumed regularly to continue to reap its benefits. Oysters are by far the best source of Zinc, but there’s no need to consume them daily. A 3oz. serving has over 74mg - over 600% of your daily value.
Nuts and seeds
- Brazil nuts and sunflower seeds: rich in Selenium, a trace mineral with antioxidant properties essential in both male and female fertility.
- Pumpkin seeds - Pumpkin seeds are another great source of Zinc. They are also rich in antioxidants like flavonoids and phenolic acids.
What To Cut Out From Your Fertility Diet
Just as important as foods to include in your diet are foods (and drinks) that should be avoided or enjoyed only on occasion. These include the following:
Unhealthy fats
Unhealthy fats like trans fats and processed seed oils are detrimental to the body in many ways, including reproductive health. In fact, research has shown that consumption of trans fats can “profoundly reduce sperm counts.” In women, trans fats are associated with an increase in the risk of ovulatory infertility, and may adversely affect the length of gestation. Avoid trans fats and processed oils, and stick to olive, coconut, and avocado oils, or try grass-fed ghee or butter.
Caffeine
We all love the little boost we get from caffeine, but there is pretty compelling evidence that it can benefit your future babies if both men and women reduce caffeine consumption while trying to conceive (and in the weeks leading up to the time you start trying).
Alcohol
Studies have shown a negative impact on sperm health with alcohol consumption, but this seems to be one to limit, not outright avoid (unless you avoid it for other personal or health reasons of course). That is because a systematic review and meta-analysis of 75 studies on the topic concluded that semen quality did not seem to be made worse by occasional alcohol intake, whereas both sperm volume and morphology were negatively affected by daily consumption.
Alcohol consumption has been reported to decrease fertility in women too. However, the level of consumption associated with the risk is not clear. Research on how alcohol can impair conception varies, but some believe that an alcohol-induced rise in estrogen reduces secretion of follicle stimulating hormone and ovulation. Alcohol may also have a direct effect on the maturation of the ovum, ovulation, blastocyst development, and implantation
Diet Drinks
Research shows that aspartame, the sweetener used in most diet sodas, is linked with lower sperm count and can contribute to sperm DNA damage.
In women, research suggests that aspartame can suppress antioxidative activities and result in higher oxidative stress in the ovaries, and may alter fertility by reserving fewer follicles in the ovary and disrupting steroidogenesis in ovarian cells.
Establishing Whether You’re Eating Enough
There is a growing body of research linking obesity to fertility, but being underweight and undereating has also been shown to decrease fertility. Being underweight can affect estrogen production and ovulation.
Ensuring that you are at a healthy weight and eating a sufficient amount of calories daily can help support fertility. Aim for a balance of protein, carbs, and fats from healthy whole food sources.
Eating enough also helps allow your body to take in proper nutrients. Nutrient deficiencies affect fertility as well as the health and development of your future baby.
The Role of Supplements in Fertility Nutrition
Life can be busy and diets aren’t always perfect, but even the best diets require support. The amount of certain nutrients needed for optimal fertility health aren’t always available through food alone. In addition, our soil and the food it is grown in has become depleted of nutrients over time. This is where supplementation is so helpful. A prenatal vitamin for women or a comprehensive multivitamin for men can help support your body with the vitamins, minerals, and antioxidants needed for optimal fertility.
The Full Picture of Fertility
Nutrition is just one of many components of fertility. However, while there are so many factors at play, nutrition is one that you can control. Focus on a variety of healthy whole foods and limit those that you know aren’t ideal, but don’t lose sight of the many other lifestyle factors that can influence fertility.
