Nutrition for fertility

Getting enough folic acid is important for women because it can reduce the risk of a baby developing neural tube defects and may even help with conception. Women are encouraged to take a pregnancy multivitamin supplement which includes folic acid (at least 400-500 µg/day) for at least 12 weeks before conception and during the first 12 weeks of pregnancy. Folic acid is especially important in the first stages of pregnancy, so taking supplements early on is recommended. Folic acid is also found in foods like legumes, eggs, leafy greens, cruciferous veggies like brussels sprouts and broccoli.

Vitamin B12 supports the health of your nervous system and along with folic acid, it can help support your baby’s central nervous system. Foods rich in vitamin B12 include fish, meat, poultry, eggs and dairy products. Vitamin B12 isn’t readily present in plant foods, so it’s recommended that you speak with your doctor or dietitian about supplements, if you don’t eat animal products.

We’ve known for some time that omega-3 fatty acids, specifically EPA and DHA, support fertility and foetal development. Research has shown that including omega-3 fatty acids in the diet may even improve a woman’s fertility. And according to some studies, a diet rich in omega-3 fatty acids may increase the quality of a male’s sperm. If you’re looking to boost your intake of omega-3 fatty acids, include these foods in your diet:

• salmon
• tuna
• mackerel or sardines
• walnuts
• flaxseed
• chia seeds.

Antioxidants support egg and sperm health and are key to fertility and conception. Antioxidant-rich foods include all fruits and vegetables, nuts, seeds, legumes and whole grains. Try eating every colour of the rainbow! It’s best to get antioxidants from food-based sources first. If you feel like you might need a supplement, it’s important to consult your doctor and dietitian first.

Opting for low-GI and high fibre carbohydrates has been shown to play an important role in ovulation, fertility and regulating your blood sugar levels. Foods that are low-GI and high fibre include:

• oats
• whole grains (such as barley, freekeh, quinoa and wholegrain breads)
• most fresh fruits
• vegetables such as carrots and green peas
• legumes like chickpeas or lentils

Reducing your intake of animal proteins and switching to plant-based proteins like legumes and pulses can also help to lower blood sugar levels.

It’s important to have good levels of iodine before conception, as your body needs more of it during pregnancy. Foods rich in iodine include:

• seafood
• seaweed (like nori)
• potatoes
• strawberries
• dairy products like yoghurt and milk
• commercially baked bread (with added iodine)

Many prenatal vitamin supplements include iodine. Again, when considering supplementation, it is important to consult your doctor or dietitian on what would be right for your situation.

Consider switching out high-GI and refined carbohydrates for low-GI alternatives. Examples of high-GI foods include sweetened drinks, lollies, cakes, biscuits and desserts, refined white bread, rice and cereals.

A number of studies have found that heavy drinking can increase the time it takes to get pregnant.

There’s no need to stop having your morning cuppa, but excessive caffeine consumption (greater than 500mg) has been shown to make it harder to get pregnant . A good rule of thumb to remember is that one shot of espresso contains around 60-100mg of caffeine. Energy drinks are also very high in caffeine, so it’s a good idea to limit these too.