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What are the best nutrients for female fertility?
There are certain vitamins, minerals, and nutrients you’ll want to make sure you’re getting in your diet if you’re trying to conceive. Here we explore evidence-based advice on optimising your nutrition to support your fertility and the pregnancy that may follow.
Key vitamins and minerals for fertility
Vitamins and minerals are nutrients the body needs to carry out its basic functions. We mostly get these through food, so a balanced diet is the key starting point for fertility-based nutrition.
Beyond what you can get from a varied diet, there are a couple of key vitamins to consider adding in. One of them is vitamin D. Sometimes called the sunshine vitamin, deficiencies in vitamin D are common in places like the UK.
There’s not enough evidence to say whether taking vitamin D supplements alone can improve fertility. But making sure you get your recommended amount of vitamin D is still a worthwhile step to avoid a potentially harmful deficiency.
While trying to conceive, you’ll also need to take folic acid supplements, also called vitamin B12. This essential vitamin helps prevent birth defects.
The recommended daily amounts are:
Vitamin D, 4,000 IU – stick within this limit to avoid vitamin D toxicity
Folic acid, 400 micrograms – before pregnancy and until week 12
Vitamin D is a fat-soluble vitamin, which means it builds up in your fat cells over time. Always follow your healthcare provider’s recommendations on dosage.
If you do have a vitamin D deficiency, they might put you on a high initial dose to get your levels up more quickly.
Essential fatty acids
Fatty acids are the building blocks for fat in our cells. Essential fatty acids are the ones that we can’t make ourselves, meaning we need to get them through our diet.
The two main essential fatty acids are:
Omega 3, also called linolenic acid
Omega 6, also called linoleic acid
Essential fatty acids play a role in key reproductive events, including egg maturing and embryo implantation.
Fish is one of the main dietary sources of omega-3s. But potential toxins in fish mean that you should limit yourself to two or three servings of oily fish a week while trying to conceive or carrying a pregnancy.
You can get more omega 3 and 6 in your diet by eating nuts, plant oils, and leafy greens like spinach and kale. Keep in mind that a healthy BMI is also important for fertility, and nuts and oils are high in calories.
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Antioxidants
Antioxidants are substances that absorb harmful by-products of metabolism, called free radicals. Free radicals are charged molecules that can damage cells in a process called oxidative stress, which at high levels is known to negatively impact egg quality.
But, with mixed study results, the effect of antioxidants on female fertility remains unclear. While antioxidants like vitamins C and E, CoQ10, and glutathione neutralise free radicals and reduce oxidative stress, their direct impact on fertility has not been consistent.
The way antioxidants work in the reproductive system is complex and may also depend on individual health factors such as age, underlying medical conditions, or lifestyle.
Always speak to a fertility specialist before introducing antioxidant supplements during fertility treatment. They’ll be able to advise on whether it’s appropriate for you, and the type and dosage.
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Iron
Iron is a mineral needed for growth and development, and is the core part of red blood cells that lets them carry oxygen around the body.
Both iron deficiencies (not having enough) and excess iron (too much) could have negative effects on fertility. Getting the right amount of iron in your diet can support ovulation and is also important during pregnancy.
Good sources of iron while trying to conceive and during pregnancy include red meat, legumes like beans, peas, lentils, and leafy greens.
Although liver is also high in iron, you’ll need to avoid this around pregnancy. The high levels of vitamin A can increase the risk of miscarriage and birth defects.
Protein
Protein is a macronutrient, meaning it’s one of the main food groups along with carbohydrates and fats.
Having enough healthy sources of protein in your diet is supportive for both general and reproductive health, and has been shown to play a role in hormone regulation and egg production.
The recommended amount of dietary protein to support fertility is the same as general guidelines, which is 0.8g of protein per kg of body weight a day.
But remember that excessive amounts of protein, particularly from animals and red meat, may negatively impact fertility. You can look to plant-based proteins to help make up your total daily intake, including beans, tofu and lentils.
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Carbohydrates
All carbohydrates that you eat break down to become sugar in the blood, which is either used as energy or stored in cells.
High blood sugars can indirectly impact your fertility by affecting your weight, but they’re also directly linked to disrupted ovulation by causing insulin resistance.
Choosing carbohydrates that break down slowly helps maintain more stable blood sugars. These are called complex carbohydrates.
Consider swapping simple carbs in your diet for complex carbs, such as:
Brown rice, brown pasta and brown bread instead of white
Wholegrains instead of refined
Whole fruits instead of juices
Cutting down on sugary food
Eating balanced meals can also help to slow down the absorption of carbohydrates, reduce blood sugar spikes, and help you feel satisfied after eating. For example, toast with egg, spinach and some margarine digests more slowly than toast on its own.
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Hydration
Although there isn’t much research on the direct link between hydration and fertility, it’s linked to several reproductive functions. Staying consistently and adequately hydrated supports cervical mucus, hormone regulation and cell function.
This simply means drinking enough water regularly. Usually, feeling thirsty is all that’s needed to monitor whether you’re getting enough fluids. If you’re unsure, aim for around 6 to 8 glasses of water or sugar-free liquids a day.
Supplements
If you have a healthy, balanced diet with no underlying health conditions, then vitamin D and folic acid are the only essential supplements you need to take when trying to conceive. Beyond this, it’s best to get advice from a fertility specialist doctor first.
Many people believe that supplements are natural and so have no ill effects. But they can interact with other medicines, and in some cases can be detrimental, especially when taking inappropriately high doses or in certain combinations.
For this reason, avoid experimenting with lots of over-the-counter supplements, especially during fertility treatments. If you’re wondering whether a particular nutrient could benefit your fertility, speak to your doctor for more advice.
Learn about other lifestyle tips that can help you improve your fertility at home.
Start your fertility journey with TFP Fertility
If you’re exploring your fertility, the best place to start is with personalised expert advice. Give us a call or book an appointment.
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