If you are trying for a baby it’s a good idea to start thinking about your current diet and lifestyle. There are certain nutrients that have been shown to be beneficial when it comes to fertility and increasing your chances of conception. Getting adequate amounts via diet and supplementation will give you the best possible chance of a healthy pregnancy.
Here are my essential nutrients:
B Vitamins
Low levels of B12 & B6 are reported in almost half of infertile women. By increasing this we can promote egg & sperm health and lower the risk of ovulatory infertility.
Folic acid/Folate
Supplementation prior to pregnancy can increase chances of fertilisation and implantation. It can also improve success rates of fertility treatments due to egg quality and decrease neural tube defects in the baby.
Vitamin C
Essential for hormone production and ovulation. Its antioxidant qualities protect sperm DNA and improve other semen parameters.
Vitamin D
Can increase the likelihood of reaching full-term pregnancy and reduces chances of pre-eclampsia. Some studies have seen a link between low levels of D3 and infertility.
Vitamin E
A potent antioxidant that may promote sperm function and general reproductive health in women via thickening of the endometrial wall, which encourages implantation.
Zinc
Crucial for the production of sperm, sperm motility and healthy testosterone levels. It can also support ovulation and the luteal phase in women, reduce prolactin and help with fertilisation.
Magnesium
Involved in oestrogen and progesterone synthesis, deficiencies have been linked to female infertility.
Selenium
A necessary nutrient needed for the production of sperm. Supplementation can improve semen quality and sperm motility. Inadequate levels can also impact the menstrual cycle and healthy ovulation.
CoQ10
Needed for energy production and can improve egg quality in older women as well as ovarian response to IVF. It can also have beneficial effects on sperm concentration and motility.
Omega 3
Essential for healthy hormone regulation, improves egg and sperm membranes and protects them from oxidative stress.
Iron
A deficiency can be linked to infertility.
Choline
Crucial for the function of the placenta and early brain development of a baby.
Iodine
Important for thyroid health and hormone balance. Low intake is associated with poorer rates of conception.
Common factors that can deplete these nutrients include certain medications including the oral contraceptive pill, which many people take continuously for years at a time. This can also interfere with our methylation and detoxifications pathways, as well as cause a delayed return of our natural cycles. Our biochemical individuality can also mean some people struggle to absorb nutrients at a cellular level.
Low nutrient status can be further exacerbated by eating increased levels of processed and refined foods, saturated fats and limited consumption of fruits and vegetables, which contain high levels of antioxidants, fibre and beneficial flavonoids and polyphenols. It’s estimated that only a third of men and women are achieving the five a day fruit and vegetable target set out by the government. Multiple studies have shown following a Mediterranean diet, consisting of high levels of fruits, vegetables, wholegrains, legumes, nuts, seeds, oil and fish, with limited red meat and processed foods has the most positive outcomes for pregnancy.
Taking a high-quality prenatal supplement will also ensure you are covering all the essential nutrients needed for pregnancy. However, it’s important to remember that your diet is the key priority here. You should always consult with your GP or a qualified nutritionist when taking supplements to check for nutrient/drug interactions, correct dosing and timeframes.
Book in for a free 20 minute call to discuss how diet could be impacting your chances
of getting pregnant naturally.
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Gail Madalena
Registered Nutritional Therapist
Gail Madalena is a registered nutritional therapist specialising in fertility, pregnancy and women’s health. Her expertise lies in hormonal imbalances, such as irregular cycles, debilitating PMS, PCOS, endometriosis, thyroid issues and sub-optimal fertility. Her goal is to reduce hormonal side effects and symptoms by addressing the root cause of the issue. Gail helps couples optimise your nutrition and lifestyle choices, supporting you on your journey to achieving a healthy pregnancy.