How to eat for conception - is there an ideal diet to boost fertility?

If the goal is to conceive, a balanced, wholesome diet is recommended in any case. In this way, the body is optimally supplied with nutrients. This should include:

 

• adequate amounts of fruits and vegetables – ideally 5 servings per day
• whole grain products should be preferred
• an adequate supply of protein
• omega 3 fatty acids
• dairy products can meet calcium needs
• carbohydrates from whole foods
• more green leafy vegetables
• sufficient iron

 

During menstruation, the body loses iron, which is why many people with menstrual cycles suffer from an iron deficiency. You should definitely replenish your iron depots already before you want to get pregnant. These reserves are, however, urgently needed during pregnancy. You should also keep an eye on your calcium reserves if you want to have a baby. Calcium is indispensable for the healthy development of the child. If the calcium reserves are empty, the body takes the calcium from the mother’s bones. People who have used hormonal contraception for a long time may unfortunately also have a folic acid deficiency. This should also be compensated for before a possible pregnancy.

If female infertility occurs, the causes are usually problems with ovulation and tubal problems, endometriosis and in 20 – 30% of cases the cause sadly remains unexplained. Recently, however, the impact of lifestyle on women’s reproductive health and fertility has received new attention. Body weight, body composition, physical activity, and nutrient intake are factors that can directly affect female fertility. This means that diet definitely plays a major role in fertility and conception.

A balanced, vitamin-rich – and ideally – cyclical diet, is an important basis for good fertility. But it is also particularly important if you are planning a pregnancy. To increase the fertility of both partners, fresh fruits and vegetables should definitely end up on the plate every day.

If you are trying to get pregnant and optimize your lifestyle to do so, you should definitely know some foods that you should rather avoid during this time. Of course, it’s also important not to go completely crazy and indulge every now and then without feeling bad. Anyway, the following foods can be counterproductive if you are trying to conceive:

Soft drinks and other extremely sugary foods should rather be avoided if you are trying to get pregnant. When it comes to fertility, sugar is unfortunately not our bff. Excessive sugar consumption can promote inflammation in the body and has been proven to negatively affect our microbiome and gut health. Sugar is hidden in many foods we eat on a regular basis. However, it is most prevalent in soft drinks and sodas, energy drinks, and many other heavily sugar-sweetened beverages that are easy and quick to consume. 

A balanced diet also includes a balanced macronutrient distribution. This means that if you want to get pregnant, you should also look at how balanced your meals are in this regard. A balanced meal should always have a balanced ratio of carbs, proteins and fats. As a general rule, whole-food sources should always be preferred and highly processed foods should be reduced as much as possible.

Research has shown that men and women react very differently to dairy products in terms of their effects on fertility. While low-fat dairy (or no dairy at all) may be fine for male fertility, low-fat dairy has been shown to be a food that could cause infertility in women. This is because when the fat is removed from dairy products, male hormones called androgens are left behind. In women, these androgens can disrupt the menstrual cycle and pose a risk for hormonal disorders such as PCOS and infertility. A Harvard study found that women who consumed full-fat dairy products were less likely to have ovulation problems than women who consumed mainly low-fat dairy products. In this study, low-fat dairy products included skimmed or low-fat milk, low-fat yogurt and cottage cheese. 

Like trans fats processed meats (sausage, bacon, hot dogs, etc.) have been linked to decreased fertility in both men and women and should be avoided if possible when trying to get pregnant. Processed meats can be high in trans fats and often contain preservatives such as nitrates and nitrites. In a Harvard study, researchers found that frequent consumption of processed meat can interfere with a man’s ability to fertilize an egg. 

To protect the baby’s health, it is common knowledge to limit alcohol consumption when you are already pregnant. However, many people don’t know that even moderate alcohol consumption by both partners can affect a couple’s ability to get pregnant. In men, alcohol consumption can negatively affect sperm quality, decrease libido, and impair sexual function. In women, alcohol consumption can cause an imbalance of sex hormones, impair ovulation, and thus prolong the time to a successful conception. 

Could that morning cup of coffee affect your chances of conceiving and having a healthy pregnancy? Probably not, if you don’t overdo it and go for a refill 4-5 times during the day. 

Based on a research study, it has been concluded that moderate caffeine consumption (1 to 2 cups of coffee per day or its equivalent) before or during pregnancy has no direct negative impact on fertility or pregnancy outcome. In men, caffeine consumption has no effect on semen parameters. However, higher levels of caffeine consumption (= more than 5 cups per day), have been associated with reduced fertility and, consequently, it may take longer for a pregnancy to occur. For pregnant women, high caffeine consumption is also associated with a higher risk of miscarriage.

Industrially processed foods are usually packed with chemicals, preservatives, flavor enhancers, and more. Since a very large portion of food sold worldwide is made up of industrially processed products, this has a significant impact on the health and fertility of men and women around the world.

If you frequently eat fish containing mercury, mercury can build up in your body, which can affect your ability to get pregnant. Even after pregnancy, they can still affect your baby’s developing nervous system. Mercury exposure damages sperm DNA and can lead to abnormal sperm morphology and motility.

Higher mercury levels are also associated with higher rates of menstrual and hormonal disorders. In short, mercury can affect your fertility. Try to choose seafood with low mercury content instead.

Soy is a common protein substitute, especially for vegetarians or vegans, and is found in various foods such as tofu, tempeh, soymilk, as well as some flours and protein powder blends. There is conflicting research on the effects of soy on fertility in men and women. The concerns stem from the fact that phytoestrogens (a plant form of estrogen) occur naturally in soybeans and are similar to the female sex hormone estrogen. Some scientists believe that this added estrogen activity could cause an estrogen-progesterone imbalance that could affect endocrine function, egg production and ovulation, and that soy consumption may reduce sperm count in men.

Calcium

Foods rich in calcium include dairy products such as cheese as well as rice.

Zinc

Sea fish, lamb or wheat bran are important sources of zinc.

Folic acid

Chicken liver, lentils, broccoli, egg yolks, wheat germ, dairy products, nuts, seeds, and green leafy vegetables are good sources of folic acid.

Iron

Foods such as whole grains, legumes, vegetables, grains such as quinoa and amaranth but also high-quality meat (1-2 times per week is sufficient) should be on the plate frequently. Adequate vitamin C levels are critical for iron absorption.

Vitamin C

Fresh fruits and vegetables are very important because of their high vitamin C content.

Vitamin B6 and B12

These vitamins are abundant in animal and plant foods, such as meat, grain products, bananas, and yeast.

Sunflower seeds

Sunflower seeds are rich in vitamin E, an essential nutrient that has been shown to increase sperm count and sperm motility in some people. In addition, sunflower seeds are rich in folic acid and selenium, which are important for both male and female fertility. Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.

Walnuts

Walnuts are rich in omega-3 and omega-6 fatty acids. This has led researchers to investigate whether they can promote fertility. In a small study, 117 men were divided into two groups: One group abstained from eating nuts, while the other consumed 75 grams of walnuts daily. Before the experiment began and again 12 weeks later, the men gave a sperm sample. After 12 weeks, the group that ate walnuts showed an improvement in sperm vitality, motility and shape. In addition, their sperm samples showed fewer chromosomal abnormalities after eating the walnuts. There were no changes in the control group.

Citrus fruits

Citrus fruits such as oranges and grapefruits are among the best sources of vitamin C. Grapefruits and oranges contain the polyamine putrescine, which has been linked to the potential to improve egg and sperm health in some animal studies.

Pomegranate

Pomegranates have long been associated with fertility because of their many seeds, which resemble egg cells. While this is not a scientific reason for eating pomegranates, it is still an interesting one. As far as science goes, pomegranates are rich in antioxidants that can improve sperm quality. In a 2014 study, 70 adult men were given tablets containing pomegranate fruit extract and powder from galangal root. After three months of treatment, sperm motility had increased by 62%.

Pineapple

It is a common belief that eating pineapple seeds for five days after ovulation or an >embryo transfer (in IVF) will promote implantation. There is, of course, insufficient scientific evidence to support this practice. But there are other reasons to enjoy pineapple when trying to get pregnant. For one, pineapple is an excellent source of vitamin C. Low vitamin C levels have also been linked to PCOS, for example. Pineapples also contain bromelain, a natural enzyme that has anti-inflammatory and blood-thinning effects. Bromelain encourages the immune system to disengage from inflammatory conditions. Inflammatory foods can affect fertility, and chronic inflammation can even cause the body to suppress ovulation altogether.

Cinnamon

Taking cinnamon supplements can help restore irregular menstrual cycles in women with PCOS, a common cause of female infertility. However, before reaching for a supplement, consider simply incorporating cinnamon into your daily diet in moderation. In a small but interesting study, women with PCOS reported that when they took cinnamon daily, they had almost twice as many periods as women with PCOS who took a placebo. And as we know: More regular cycles with ovulation result in more chances of getting pregnant.

Cooked tomatoes

Tomatoes are rich in the nutrient lycopene, a powerful antioxidant that may help increase fertility. Lycopene has been studied extensively for its potential role in improving male fertility. Taking lycopene as a dietary supplement has even been studied as a possible treatment for male infertility. One study found that taking 4 to 8 mg of lycopene per day for a period of 8 to 12 months improved sperm health and increased pregnancy rates. However, it’s usually a good idea to include certain foods in your diet first before turning to supplements. As always with supplements or vitamins, be sure to consult a doctor before taking them.

Asparagus

Asparagus is a nutrient-dense superfood. One cup of asparagus provides the full daily requirement of vitamin K, 60% of the daily requirement of folic acid, and over 20% of other important nutrients such as vitamin A, vitamin C, and the B vitamin thiamine.

Beans and Lentils

Beans and lentils are an excellent source of fiber and folic acid, both of which are important for maintaining healthy hormone balance. Lentils also contain high levels of spermidine, which can help fertilize the egg. Lentils and beans are also high in protein, which may contribute to healthier ovulation. Studies show that the risk of infertility due to ovulation decreases by more than 50% when at least 5% of calories consumed come from plant protein rather than animal protein.

Matured cheese

Matured cheese such as aged cheddar, parmesan and manchego could improve sperm health. Mature cheeses are rich in polyamines. Polyamines are proteins found in plant and animal products. They also occur naturally in humans. Research has shown that polyamines may play an important role in the reproductive system. Matured cheese is particularly rich in the polyamine putrescine, which may play a role in sperm health. Putrescine is also suspected of improving egg health, especially in women 35 and older. Some people have allergies or intolerances to cheese, so you should pay attention to your body’s individual reaction when eating cheese.

Full-fat dairy products

Dairy products can be a good choice for fertility and pregnancy, provided you can tolerate them. Dairy products are high in saturated fat, which is particularly beneficial for fertility. They are also a good source of fat-soluble vitamins, including vitamins A, E, D, K, and K2. Full-fat products include whole milk, cream cheese, and other cheeses.

Liver

Liver, especially beef liver, is one of the most nutrient-dense foods in the world. It is rich in fat-soluble vitamins, including vitamin A, which is difficult to find in other foods. Liver is not only the best source of natural vitamin A, but is also rich in highly absorbable iron, which prevents miscarriage and maternal anemia, and vitamin B12, which is necessary for the proper formation of red blood cells and DNA. Liver is also a rich source of choline and folic acid.

Oysters

Oysters can be found on pretty much every fertility food list. They are packed with nutrients that promote fertility. A serving of six raw oysters contains high amounts of these important fertility vitamins and minerals: vitamin B12, zinc, selenium, iron.

Egg yolk

Egg yolks provide almost all of the egg’s iron, calcium, zinc, vitamin B6, folic acid, and vitamin B12. They also contain 100% of the vitamin A found in eggs. Egg yolks from pasture-raised chickens are also extremely rich in the fertility-enhancing omega-3 fatty acids EPA and DHA, as well as fat-soluble vitamins A, D, E and vitamin K2. They are an inexpensive source of lean protein, which also has a positive effect on fertility in both men and women.

Wild caught salmon

Salmon is on pretty much every list of superfoods – fertility-related or not. And for good reason. Salmon is rich in essential fatty acids and omega-3 fatty acids, which have been shown to have a positive impact on fertility. It is also a low-mercury fish. It is also a good source of selenium and vitamin D.

Of course, there are also foods that can specifically increase male fertility and improve sperm health:

Fish

One small study linked higher fish consumption to better sperm motility. Other studies were inconclusive. The benefits of eating fish for sperm health are likely due to high levels of omega-3 fatty acids, but the overall reason is unclear. However, eating fish is likely only helpful if it is an alternative to red and/or processed meat.

Fruits and vegetables

A study of 250 men who had their sperm tested at a fertility clinic found that men who ate more fruits and vegetables, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility than men who ate less of these foods. This is not surprising, as plant-based whole foods are high in antioxidants such as co-enzyme Q10, vitamin C and lycopene. These micronutrients have been linked to higher sperm concentrations. Several studies have shown that co-enzyme Q10 supplements can have a positive impact on sperm health, but ultimately more studies are needed to make definitive recommendations.

• Adequate amounts of vegetables. If possible, go for organic vegetables or at least make sure to wash them thoroughly to minimize pesticides and other harmful substances.
• Avoid processed meat and eat more fish instead.
• Be careful with trans fats. Eat less junk food.
• Minimize your consumption of soy products.
• Watch out for BPA in canned foods. Choose BPA-free cans. Avoid plastic whenever possible.
• Don’t overdo it with high-fat dairy products (ice cream, whole milk, etc.).
• Stop smoking!
• Eat walnuts, but of course only if you don’t have a nut allergy.
• Reconsider your lifestyle if you are overweight. Even small reductions in weight can have a positive effect.

According to studies, sperm quality can be significantly improved with whole grain products, fruits and vegetables, and fewer trans fats. An American research team studied the quality of sperm in young men and compared it with data on their diet. The scientists distinguished between a “Western” diet with lots of meat, pizza, white flour, sugar and soft drinks/sodas and a “conscious” diet with lots of fish, fruit and whole grain products. Men who adhered particularly strongly to the Western diet had a higher sperm concentration, but the motility (=mobility) of the sperm was better in the group of men who adhered particularly strongly to a conscious diet. It is suspected that the reduction of trans fats is responsible for this.

Studies show that eating foods rich in omega-3 fatty acids, antioxidants such as vitamin E, vitamin C, beta-carotene, zinc, selenium, cryptoxanthin or lycopene, as well as folic acid and vitamin D, can be linked to better sperm quality. Those who eat a balanced and healthy diet should generally not be deficient in these nutrients. At the same time, foods should contain as little saturated fats as possible. However, the targeted intake of micronutrients, for example in the form of dietary supplements, has not yet been scientifically shown to have a direct positive effect on sperm quality. Nevertheless, a diet based on fish, seafood, chicken, whole grains, vegetables and fruits, and low-fat dairy products seems to be associated with better sperm quality than a predominant diet of convenience foods, soy, potatoes, full-fat dairy products, cheese, coffee, alcohol, sweetened beverages and sweets. In order to improve sperm quality, however, it is essential to have some patience, because it takes about three months for a sperm cell to fully mature. Only then, under certain circumstances, would positive effects become apparent.