Can diet impact fertility?

Research shows that up to 20% of South African couples have difficulty conceiving. Infertility is a huge emotional and financial burden often coupled with anxiety and uncertainty. Is there something your diet can do to help?

While infertility affects both male and females equally this article reviews dietary factors that impact female fertility and response to assisted reproductive technologies (ART) such as in-vitro and fertility medication.

1. Folate

Folate, or vitamin B9, is essential for DNA synthesis, fertilization and the prevention of neural tubal defects during pregnancy. Folic acid, the synthetic form of folate, has been linked to a lower risk of ovulatory infertility (infertility as a result of a problem with ovulation/ release of an egg) and was associated with a shorter time to pregnancy. For women undergoing ART, folic acid supplementation was associated with a higher probability of live birth.

Bottom line: Supplementation of folic acid is generally recommended before and during pregnancy. Taking a multivitamin should give you a sufficient dosage.

2. Carbohydrates

The quality and quantity of carbohydrates influence glucose and insulin levels in the body which can, in turn, influence ovarian function and hormone production. PCOS (polycystic ovary syndrome) is a common hormonal disorder among women and can contribute to infertility. Insulin resistance is commonly associated with PCOS and therefore carbohydrate intake is worth paying attention to.

A reduction in total carbohydrate intake in women with PCOS improved insulin sensitivity which may improve ovulatory function. Intake of whole grains was associated with a higher probability of live birth for women undergoing ART. Although the benefits of whole grains and fibre are not consistent across studies- a diet higher in whole grains and lower in total carbohydrates may have potential benefit.

Bottom line: Don’t be afraid of carbs- but focus on a moderate intake of wholegrain, high fibre foods such as whole-wheat bread, brown rice, barley or wheat, quinoa and oats.

3. Fats

Not all fats are created equal. Intake of trans fats has been associated with an increased risk of anovulation (absence of ovulation), higher risks of ovulatory infertility and endometriosis. In contrast, omega 3 intake was associated with a lower risk of ovulatory infertility and endometriosis. Increases in serum omega 3 levels (omega 3 found in the blood) improved the probability of pregnancy and live birth for women undergoing ART.

Bottom line: Aim for a higher intake of omega 3 and a lower intake of trans fats. Trans fats are found in baked and fried foods and non-dairy creamers. Include oily fish (pilchards, mackerel, salmon and trout). Vegetarian sources of omega 3 include flax seeds and walnuts, but these have lower levels of omega 3 than their fishy counterparts. Aim to eat 2-3 servings of oily fish a week. This can be challenging in South Africa so you might want to consider a daily omega 3 supplement of 500-1000mg. Speak to your doctor before supplementing if you have or have had any problems with blood clots.

4. Dietayr patterns

When considering general dietary patterns: research conducted on a “fertility diet” (high in plant-based fats, vegetable protein, high-fat dairy, low GI carbohydrates and including a multivitamin and iron supplement) was linked to a lower risk of infertilely and a diet high in fats foods and lower in vegetables was linked to a longer time to pregnancy.

A note on dairy, meat and fish products. There is little evidence linking these foods to female fertility and research regarding the potential of these foods as a source of environmental contaminants is limited.

Bottom line:

Although nutrition might not be a silver bullet- it’s worth spending the time paying attention to your diet. Stay away from fast foods (high in trans fats), include your veggies, try some more meat-free meals (including chickpeas, beans, lentils instead of meat). Add healthy fats (avocado, olive oil, nuts and seeds) to your meals and include 2-3 servings of dairy a day. A multivitamin is strongly recommended. Consider an omega 3 supplement.

At a loss as to where to start? Need some practical tips to improve your eating habits? Contact me for an online consultation by commenting on this post or dropping me a mail (kerrypil@gmail.com).