Fertility is a topic that often brings people to seek various medical treatments, but did you know that nutrition can also play a significant role in improving your chances of conceiving? We spoke to Rania Salman, a registered dietitian, to learn more about how dietary changes can impact fertility.
Understanding the role of nutrition in fertility
Many people are surprised to learn that what you eat can influence your fertility. While no diet can guarantee a pregnancy, studies have shown that the right nutrition strategies can improve your chances of conceiving by up to 69%. This is a significant figure, and it’s worth paying attention to how dietary adjustments can make a difference.
For many couples experiencing unexplained infertility, where all medical tests appear normal, nutrition can be the missing piece of the puzzle. Comprehensive testing is crucial, but often, certain conditions and nutritional deficiencies are overlooked. Issues like thyroid disorders, digestive problems, PCOS, endometriosis, and more can impact fertility. Additionally, deficiencies in vitamins and minerals can also play a role.
Top three nutrition tips for boosting fertility
Here are the top three tips from Rania Salman, a registered dietitian:
1. Check for nutritional deficiencies
Start by having a conversation with your GP to ensure you’re not missing any critical nutritional deficiencies. As a minimum, get tested for:
- vitamin D
- vitamin B12
- folate
- iron
It’s important to remember that “normal” levels according to general standards might not be optimal for fertility. Getting individualised advice from a dietitian can be beneficial to ensure your levels are where they need to be for the best chance of conception.
2. Involve both partners
Fertility is not just a woman’s issue. For couples struggling to conceive, both partners should make dietary changes. Sperm and eggs contribute equally to the genetic material of an embryo, so it’s crucial to optimise the health of both. Encourage your partner to adopt a healthy diet rich in antioxidants, vitamins, and minerals to support sperm quality alongside your efforts to enhance egg quality.
3. Increase fruit and vegetable intake
A simple yet powerful change is to aim for five portions of fruit and vegetables a day. Fruits and vegetables are rich in antioxidants, which can help improve both sperm and egg quality. Currently, many people in the UK average only about three portions a day, so there is ample room for improvement. Incorporate a variety of colourful produce to ensure a wide range of nutrients.
Practical tips for incorporating nutrient-rich foods
- Breakfast: Add berries or a banana to your morning cereal or porridge.
- Snacks: Choose fresh fruit, vegetable sticks with hummus, or a handful of nuts.
- Lunch: Include a side salad with your sandwich or have a vegetable soup.
- Dinner: Fill half your plate with vegetables and include a side of steamed greens.
- Desserts: Opt for fruit-based desserts like baked apples or fresh fruit salad.
Improving fertility through nutrition is a holistic approach that can make a significant difference. By addressing nutritional deficiencies, involving both partners, and increasing your intake of fruits and vegetables, you can take proactive steps to enhance your fertility.
While these tips provide a great starting point, remember that personalised advice from a healthcare professional or a registered dietitian can help tailor these recommendations to your specific needs. Managing fertility involves a combination of the right diet, lifestyle changes, and medical guidance.
Ms Rania Salman is a registered dietitian and nutritionist based in London and Essex, specialising in weight management, healthy living, PCOS, and fertility. With a background in Biomedical Sciences and a postgraduate diploma in Nutrition and Dietetics, she offers practical advice tailored to individual lifestyles. To book a consultation with Ms Salman, click here.
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