Fertility and nutrition

Diet plays a fundamental role in reproductive health and fertility in both men and women. Choosing healthy and balanced foods can increase the chances of conception and help ensure a healthy pregnancy.

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Diet plays an extremely important role! A healthy dietary pattern, such as the Mediterranean diet, and specific nutrients like folate and omega-3 fatty acids have been positively associated with fertility indices. These are the findings of a review by researchers from Harvard Medical School. 

In industrialised countries, infertility in couples has become a concern. This is defined as the absence of pregnancy after trying for at least 12 months without the use of contraceptive methods. In Europe, several studies show a possible reduction in the population's fertility rates, a figure estimated at 7%. Factors such as the couple's age, diet, physical exercise, body composition, and other lifestyle factors can impact reproductive health. Data from the scientific journal Fertility and Sterility reveal that both excess and deficit have a negative impact on a couple's fertility. The time to conception can be twice as long when the Body Mass Index (BMI) is over 35; the equivalent of obesity grade II or III. Excess fat promotes insulin resistance, negatively affecting ovulation and sperm quality. On the other hand, when the BMI is below 19, the time to conception can be four times longer.

Nutrition is effectively a key factor, not only for its impact on weight but also for its influence on the health of the reproductive system. According to the study by Harvard Medical School A plant-based diet consisting of vegetables, fruit, fish, poultry, and whole grains appears to be beneficial for both men and women. Conversely, a dietary pattern high in red meat, processed meats, and sugars has the opposite effect. It is also important to reduce consumption of foods rich in trans and saturated fats (e.g., crisps, fast food, biscuits, butter, cured meats). Red meat, besides being high in saturated fat, can be a vehicle for hormones and antibiotics. Protein from plant-based foods is an alternative. Lentils, chickpeas, tofu, beans, and hemp seeds are some sources.

Folate and omega-3 fatty acids deserve special attention for female fertility, both being important for egg quality. Folate can be found in various foods: dark leafy green vegetables, beans, lentils, peanuts, beetroot, avocado, and yeast. Omega-3s are primarily found in oily fish, such as salmon, tuna, and sardines, as well as fish oils, seafood, algae, walnuts, flaxseeds, and chia seeds. Regarding fish consumption, it is recommended and important to choose those from waters with low levels of environmental contamination. Fish can be a vehicle for the transmission of polychlorinated biphenyls (PCBs) and mercury. To reduce exposure to pollutants, opt for smaller fish. These pollutants accumulate up the food chain. Additionally, it is advisable to remove the skin, fatty areas, and internal organs, as these are more prone to accumulating these substances.

Did you know about the influence of diet on fertility? Are you curious about the role of nutrition in fertility? Get in touch with us at our website or to email info@integrativa.pt.

Start looking after yourself and your health today!

Joana André Nutritionist with an interest in Fertility and Women's Health

Nutritionist's Certificate 1971N | Order of Nutritionists

Reference articles

• Practice Committee of the American Society for Reproductive Medicine in collaboration with the Society for Reproductive Endocrinology and Infertility. Optimising natural fertility: a committee opinion. Fertility and Sterility. 2017; 107(1):52-58.
• Gaskins A, Chavarro J. Diet and Fertility: A Review. American Journal of Obstetrics and Gynecology. 2018; 218(4): 379-389