At Plano Women’s Healthcare, we look at fertility through a holistic lens, and good nutrition is essential to a healthy pregnancy. With the right nutrition and supplements, you can potentially improve your fertility, and there’s no downside, only better health.
Sometimes fertility issues can occur due to nutritional deficiencies as well as poor nutrition. Nutritional problems include malnutrition (not enough calories and nutrients), nutritional deficiencies (enough food is consumed but specific nutrients are either not being eaten or absorbed properly), and poor nutrition (which can include eating too much food, especially junk food).
Malnutrition occurs when not enough food and nutrients are being consumed. While overt malnutrition is more of an issue in developing countries, where poverty is often the norm, it can be an issue here as well. Eating disorders such as anorexia can cause malnutrition as well as conditions such as digestive problems.
Malnutrition might signal to the body that a period of starvation is occurring, and thus the body might shut off reproductive capacity temporarily. Additionally, the body may simply not have enough nutrients to support the fertility cycle.
Nutritional deficiencies can occur in otherwise healthy women who might not realize they are deficient in a specific vitamin or mineral. For example, many people in North America are deficient in vitamin D, in fact, more than 40% . Studies have shown that women with inadequate vitamin D are one-third less likely to have a successful live birth than women with ample vitamin D levels.
Poor nutrition includes eating the wrong kinds of food as well as too much of it. Obesity can cause fertility problems, in part because the condition alters hormone production in the body. Thus, maintaining a healthy weight can help improve fertility. Additionally, eating processed food that is high in calories but low in nutrients can make you feel full while not giving you the essential nutrients your body needs.
Getting into the habit of healthy eating will not only improve your fertility but enhance the health of your future child. It will also have long-term effects on your health and well-being, so it’s well worth the time and effort.
Of course, with the stress of modern life, job responsibilities, and commutes, it can be easy to put food on the backburner and avoid eating mindfully. But eating healthy does not need to be overly complicated.
Before engaging in any diet change, you should consult with one of our doctors at Plano Women’s Healthcare. We will help guide you on what the best diet might be for your particular needs. But in general, follow these principles when eating:
Avoid overly processed foods when possible. It’s tempting to have TV dinners every night, but that yummy packaged lasagna filled with meat may be loaded with empty carbs and fat that may not help your fertility. (On the positive side, it will provide a lot of protein.) An occasional treat is OK, but don’t make it the norm. If you do opt for a microwave meal, look for healthy options that use organic ingredients and the least amount of “junk” like unnecessary preservatives.
Whole nutrition includes proteins, fats, and carbs. There are many debates on high-protein vs. high-fat diets and whether carbs are a good thing or a bad thing. What you need to know is that all three are macronutrients that our bodies need. A well-balanced diet will include healthy protein (low-fat meats or vegetarian alternatives), healthy fats like avocado and olive oil instead of trans fats, and quality carbs like whole grains instead of refined white flour and sugar.
Some tout a “fertility diet” that has been shown to improve fertility chances. It includes healthy fats; more vegetable protein; high-fiber, low glycemic carbs; and high-fat dairy.
Once again, please talk to one of our doctors at Plano Women’s Healthcare before starting a supplement regimen. The following are some general suggestions and guidelines for fertility supplements, and are not intended to be personalized medical advice:
Common supplements recommended for women trying to conceive include folate (folic acid, see below), iodine, and vitamin D. Zinc and selenium can sometimes help men with their sperm counts. Both folate and iodine at doctor-recommended dosages may help prevent birth defects.
Having enough iron is also important for conception and a healthy pregnancy, but we may recommend trying to obtain this through food rather than a supplement. (We can give more specific advice once we see your labs.)
For vegetarians or those reducing meat consumption, vitamin B12 might also be recommended as a supplement.
A daily multivitamin is also typically helpful, as well as vitamin C. Vitamin C is best-known for helping boost immunity, but did you also know it increases progesterone levels? This helps to thicken the lining of the uterus, which makes it helpful for fertility.
Vitamin B9 (folic acid/folate/methylfolate): One of the required nutrients for fertility is vitamin B9, typically known as folic acid (the supplement form of it) or folate (what is found naturally in food). Vitamin B9 is essential for a healthy pregnancy.
There is a lot of chatter on the Internet about the MTHFR gene mutation and folic acid supplements. Because people with MTHFR gene mutations may not be able to synthesize folic acid supplements, it is often recommended that a special supplement called methylfolate is used instead. Some believe that an MTHFR gene mutation may make women more prone to elevated homocysteine levels, which can increase risk of miscarriage . MTHFR is still controversial and can be confusing, so please talk to our doctors if you have questions about this.
As you can see, eating well and obtaining the right nutrition can have a very positive effect on your fertility. In fact, in many cases, simply making dietary changes has made all the difference for a couple trying to conceive. At Plano Women’s Healthcare, we have extensive knowledge of how nutrition impacts fertility, and we have an excellent track record helping our patients with fertility-supporting diet and lifestyles. Through our guidance, you can achieve greater health through food and supplements, which not only enhances your chances of having a healthy childbirth but will improve your well-being overall.