Human fertility, both in men and women, depends on many factors, including lifestyle, health, and the environment. However, increasing attention is being paid to the crucial role of diet, which can both support and limit the ability to conceive. Proper nutrition is the foundation of a healthy body, and the right nutrients can influence hormonal health, egg and sperm quality, and overall metabolic balance. So, what dietary elements are crucial for fertility, and what should you consider when planning a pregnancy?
Female fertility and diet
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Antioxidants and egg health
Antioxidants, such as vitamins C and E, beta-carotene, and selenium, play a crucial role in protecting eggs from oxidative stress. Oxidative stress is a condition in which cells are damaged by free radicals—unstable molecules produced in the body as a result of various metabolic processes, including poor diet. Antioxidant-rich foods, such as fruits and vegetables, nuts, seeds, and whole grains, can support egg health and improve the body's ability to ovulate.
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Omega-3 Fatty Acids and Hormonal Health
Healthy fats, especially omega-3 fatty acids, have a significant impact on hormonal regulation. They are found in foods like oily fish (salmon, sardines, mackerel), flaxseeds, and walnuts. Omega-3s help reduce inflammation in the body, which can negatively impact the reproductive system. They also support hormonal balance, which is crucial for regular menstrual cycles and ovulation.
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Vitamin D and Fertility
Vitamin D, often called the "sunshine vitamin," is essential for the health of women's reproductive systems. Research indicates that vitamin D deficiency can disrupt ovulation, which reduces the ability to conceive. Vitamin D also aids in calcium absorption, which is important for bone health and hormonal balance. Sources of vitamin D include fish, eggs, and sun exposure.
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Plant proteins and fertility
A growing body of research indicates the beneficial effects of plant-based proteins on fertility. Replacing some animal proteins with plant-based proteins may improve your ability to conceive. Plant-based protein sources, such as legumes, nuts, and tofu, are lower in saturated fat, which may support hormonal health and reduce the risk of metabolic disorders.
Male fertility and diet
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Sperm quality and nutrients
Sperm quality, including sperm motility and quantity, is directly dependent on adequate nutrient intake. Zinc, selenium, vitamins C and E, and omega-3 fatty acids are crucial for spermatogenesis. Zinc is particularly important because it influences the production of testosterone, a hormone responsible for male reproductive function. Foods rich in zinc include meat, eggs, pumpkin seeds, and nuts.
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Antioxidants and sperm DNA protection
Similar to egg cells, sperm are susceptible to oxidative stress, which can damage their DNA, leading to decreased quality. Vitamin C, a powerful antioxidant, helps protect sperm from oxidative damage. Regular consumption of citrus fruits, peppers, berries, and kiwi can increase the body's levels of this vitamin.
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Trans fats and male fertility
Trans fats, found in processed foods, have a negative impact on reproductive health. Consuming large amounts of these fats can lead to decreased sperm count and motility. Therefore, it's important for men trying to conceive to avoid foods containing trans fats, such as fast food, confectionery, and unhealthy snacks.
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Body weight and fertility
Both being overweight and underweight can negatively impact male fertility. Obesity can lead to low testosterone levels, which reduces sperm production. Conversely, too little body fat can lead to hormonal imbalances and a decreased libido. Maintaining a healthy weight through a balanced diet and physical activity is therefore crucial for reproductive health.
Common factors affecting fertility
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Insulin resistance
Insulin resistance, or the disruption of blood glucose regulation, can affect both female and male fertility. In women, it often leads to ovulation disorders, and in men, it can reduce sperm quality. A low-glycemic index diet, rich in fiber, vegetables, and whole grains, can help improve insulin sensitivity and thus improve fertility.
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Hydration of the body
Adequate hydration is crucial for reproductive health. Water affects all metabolic processes, including hormone production and sperm quality. Water deficiency can lead to hormonal imbalances and reduced sperm count and motility.
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Coffee, alcohol and fertility
Excessive caffeine and alcohol consumption can negatively impact conception. In women, consuming large amounts of coffee can delay ovulation, while alcohol can disrupt hormonal balance. In men, excessive alcohol consumption reduces testosterone production and sperm quality. Therefore, it's worth reducing your intake of these substances when planning to conceive.
Recommended supplements:
No. 1 Omega VIT - help reduce inflammation that affects reproductive health.
N°1 Libido Her - supports the regulation of hormonal balance and libido in women.
N°1 Libido Him - helps maintain fertility and normal reproductive functions in men.
No. 1 Minerals SET - a set of minerals that help eliminate free radicals.
Summary
Diet plays a key role in supporting fertility in both women and men. Adequate hydration, avoiding harmful substances, and ensuring your body is supplied with antioxidants, healthy fats, and vitamins are key elements that can improve your ability to conceive. It's important to remember that dietary changes are a long-term process, and their impact on fertility may only be noticeable after several months.
Martyna Tomoń is a leading dietitian specializing in PCOS, hormonal imbalances, and skin conditions. She graduated from the Medical University of Lublin and has participated in dozens of specialized training courses in the broad field of dietetics. She is the author of the scientific publication "Pillars of Healthy Eating."
Sources:
Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6;10(8):e29324.
Várbíró S, Takács I, Tűű L, Nas K, Sziva RE, Hetthéssy JR, Török M. Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome-A Review. Nutrients. 2022 Apr 15;14(8):1649.
Łakoma K, Kukharuk O, Śliż D. The Influence of Metabolic Factors and Diet on Fertility. Nutrients. 2023 Feb 27;15(5):1180.
Showell MG, Mackenzie-Proctor R, Jordan V, Hart RJ. Antioxidants for female subfertility. Cochrane Database Syst Rev. 2020 Aug 27;8(8):CD007807.
