How Nutrition Affects Fertility

Since the dawn of history, many myths have been linked to certain foods that contribute to and enhance fertility.

In this article, I will present research-based evidence regarding dietary habits and their impact on fertility.

According to statistics, about 10% of the population will experience difficulties conceiving. There are many reasons for fertility issues. Some problems require various treatments such as surgical procedures, hormonal therapies, etc. In some cases, the causes of fertility issues are entirely within our control.

Weight and Fertility

Overweight and nutrition significantly affect the ability to achieve pregnancy. Even couples undergoing IVF treatments can certainly improve their chances of pregnancy through dietary habits, physical activity, and a healthy lifestyle.

As preparation for pregnancy, it is important to strive for a healthy body weight

Overweight and obesity reduce the chances of conceiving due to disruption of the normal ovulation process. It is important to note that underweight women are also likely to experience issues with ovulation and their menstrual cycle, due to a lack of fat tissue, which is crucial for the hormonal processes related to ovulation. Data indicates that 30% of fertility problem cases are related to weight issues—both overweight and underweight. A normal weight is in the range of BMI 19-25. In women who are overweight or obese, a weight loss of 5-10% is sometimes sufficient to improve ovulation processes and achieve pregnancy. In women with an underweight BMI of less than 19, we often see an irregular cycle and sometimes a lack of ovulation.

If weight loss is needed before getting pregnant, it is important to avoid extreme diets, and it is recommended to consult a registered clinical dietitian.

Women of normal or low weight who exercise intensively for 5 hours or more per week may suffer from lack of ovulation and fertility issues. Extreme diets and eating disorders can also severely harm fertility.

Maintaining a healthy weight is also important for male fertility. Obesity can alter testosterone and other hormone levels, impairing sperm count and motility. In addition to body weight, there are other nutritional factors that affect male fertility, which I will address later.

Iron Deficiency and Fertility

According to estimates, about a quarter of the world's population suffers from iron deficiency.

According to data collected in the Nurses' Health Study in the US, which included 18,500 reproductive-age nurses trying to conceive, 25% of fertility issues stemmed from ovulatory disorders.

According to this study, iron from plant sources and supplements likely reduced the risk of ovulatory disorders.

Plant-based foods rich in iron include legumes, whole sesame tahini, leafy greens, and whole grains. To improve iron absorption from these foods, it is recommended to consume them with food rich in vitamin C, such as citrus fruits, red bell peppers, or kiwi.

What is the Fertility Diet?

Following the Nurses' Health Study, researchers from Harvard University published recommendations for a diet to improve fertility. It was found that reproductive-age women with ovulatory fertility issues who adhered to the principles of the 'Fertility Diet' had a 66% lower risk of ovulatory disorders compared to women who did not adhere. Even in women whose fertility issues did not stem from ovulatory problems, a 27% reduction in the risk of infertility was seen after adhering to the 'Fertility Diet'.

Diet Principles:

Less Trans Fat - A type of fat found in snacks, commercial baked goods, French fries, and various types of margarine. It is important to limit trans fat intake to up to 4g per day. You can find data on trans fat content in the nutritional labeling table on the product packaging.

More Healthy Fats - Olive oil, tahini, avocado, nuts, almonds, and omega-3 from marine fish.

More Plant-Based Protein and Less Animal Protein - It is recommended to consume legumes, tofu, soy protein, and nuts, and less meat.

Fiber-Rich Complex Carbohydrates with Low Glycemic Index - More whole grains and legumes, fewer sugars, juices, sugary soft drinks, white flour, and refined grains.

Full-Fat Dairy Products - Surprisingly, it was found that women who consumed low-fat dairy products suffered more from fertility issues compared to women who consumed full-fat dairy products and even ice cream. Of course, consuming 1-2 servings of full-fat dairy products per day is sufficient and not beyond that; as for ice cream, this refers to half a cup of full-fat dairy ice cream.

Iron from plant sources or supplements, and multivitamins—taken as needed and after dietary consultation.

In conclusion, these recommendations will assist in establishing healthy eating habits and, of course, maintaining a healthy body weight.

For all women planning pregnancy, it is important to consume 400 mcg of folic acid daily starting 3 months before conceiving and during the first trimester. This is to prevent birth defects in the nervous system and spine.

In women undergoing IVF treatments, it was observed that it is beneficial to consume 800 mcg per day during treatments and the pregnancy itself.

What About Male Fertility?

It was found that 30% of fertility issue cases are related to fertility issues on the male side. In most cases, these are issues with sperm count, morphology, and motility.

Nutrition can certainly affect sperm health. It is important to eat according to the principles of wise and healthy nutrition.

Recommendations:

1. Abundant vegetables of all colors—about 4-5 servings a day, and another 2-3 fruit servings; these foods are rich in antioxidants, which are important for sperm cell health.
2. Eat mostly whole grains.
3. Consume low-fat dairy products.
4. Less red meat.
5. More fish, chicken breast, turkey, legumes, and nuts.
6. Less fried food, snacks, and greasy baked goods.
7. More olive oil, nuts, almonds, avocado, and tahini.
8. Maintaining a healthy weight.
9. Moderate physical activity—30 minutes, 5 days a week. Important to know: intensive bicycle riding—more than 5 hours a week—may impair fertility.
10. Less alcohol and smoking cessation—always recommended!