Fertility Nutrition: What to Eat When You're Trying to Conceive
Nutrition plays a vital role in preparing the body for conception and supporting fertility. What we eat not only impacts our overall health but also influences the quality of eggs and sperm, laying the foundation for a healthy pregnancy.
Thanks to recent advancements in science, we now understand that diet can affect genetic expression and long-term health outcomes for both parents and children.
Preparing for conception through proper nutrition is an empowering step that allows couples to optimize their chances of a successful and healthy pregnancy. Drawing on insights from Rachel Hutto, a dietitian specializing in preconception and pregnancy nutrition, let's explore how targeted dietary changes can make a significant difference in your fertility journey.
The Role of Diet in Fertility
Nutrition impacts the quality of both eggs and sperm, directly influencing the chances of conception and the health of a future pregnancy. Proper nourishment ensures that the body has the vitamins, minerals, and antioxidants needed to support reproductive health, regular ovulation and combat oxidative stress, which can damage eggs and sperm quality.
Additionally, advances in science, particularly in the fields of epigenetics and nutrigenomics, reveal that diet can influence how genes are expressed. While genetic material itself cannot be changed, the environment, including nutrition, can impact how those genes are activated. "As women, we're born with all of the eggs we'll ever have," Rachel explains, "but we do have some power over how that genetic content is expressed in our children."
When do I need to start thinking about this?
The timeline for preparation varies between men and women. For women, the egg maturation process takes about three months, making this the minimum time needed to see the benefits of dietary changes.
For men, sperm turnover occurs roughly every 64 days. "Good research shows that focusing on nutrition for four to six months can significantly improve sperm quality, especially in cases with high oxidative stress," Rachel notes.
However, Rachel recommends starting earlier if possible: "I really encourage couples to start thinking about this six to twelve months before they're ready to conceive. It makes the process easier and helps them feel more confident and educated."
Key Nutrients for Fertility
Key nutrients play a significant role in preparing the body for conception and a healthy pregnancy. Rachel emphasizes the importance of testing and addressing nutrient levels to ensure optimal reproductive health.
Vitamin D
"Vitamin D is critical for overall reproductive health," Rachel explains. Adequate levels of vitamin D are linked to improved fertility outcomes and a reduced risk of complications during pregnancy. Testing for deficiencies and addressing them through diet or supplementation is a foundational step in preconception care.
Iron
Iron plays a vital role in maintaining energy levels and preventing anemia, which can affect fertility and pregnancy outcomes. "I always look at an iron panel for my patients," Rachel shares. "Low iron can be a barrier to feeling your best and preparing your body for conception."
Folate and B12
These nutrients are essential for DNA synthesis and reducing the risk of miscarriage. Folate, in particular, is well-known for its role in preventing neural tube defects. "Folate gets a lot of attention, and rightfully so, but it's important to individualize supplementation," Rachel notes. "Too much folate can mask a B12 deficiency, which also has neurological implications."
Homocysteine
Homocysteine levels can provide deeper insights into folate and B12 efficiency. "If I'm working with someone who's had recurring miscarriages or trouble conceiving, I'll often check their homocysteine levels," Rachel explains. "It's an indicator that can help us dig deeper into what's really going on."
Choline
Often overlooked, choline is critical for early brain development and plays a key role in preconception health. "Choline is just as important as folate, but it doesn't get the same attention," Rachel says. "It's crucial for healthy conception and early development, and I make sure my patients are getting enough through their diet or supplements."
Common Misconceptions About Fertility Nutrition
There's no shortage of information about what to eat and what to avoid for fertility. But, not all information you might encounter is correct. Two common misconceptions Rachel sees? Avoiding full fat dairy and focusing just on weight loss.
"I need to avoid full-fat dairy"
Many people believe they should cut out full-fat dairy when trying to conceive, but Rachel explains that it can actually benefit ovulation. "Full-fat dairy is really great for preconception, especially if someone is experiencing ovulation dysregulation," she says. Incorporating moderate amounts of full-fat dairy can support hormonal balance and improve ovulation to impact fertility outcomes. However, this recommendation must be balanced with other fats in the diet.
"I just need to lose weight"
A common misconception is that strict calorie restriction or aggressive weight loss will improve fertility. "We need to focus on nutrient density rather than just cutting calories," Rachel advises. While weight loss can help regulate ovulation, it's not the only factor to consider. "If we're not nourished, we're actually hurting our egg quality," she explains.
Rachel sometimes recommends a phased approach: "If weight loss is necessary, take time after the rapid weight loss to ensure that the body is renourished with a nutrient-dense diet before trying to conceive."
So how should I eat?
When it comes to fertility, there's no one-size-fits-all diet, but Rachel recommends the Mediterranean diet as an excellent starting point. "It's naturally anti-inflammatory, which helps improve egg and sperm quality," she explains. The Mediterranean diet emphasizes whole, unprocessed foods like fruits, vegetables, whole grains, healthy fats, and lean proteins, making it a nutrient-dense choice for preconception health.
However, Rachel stresses the importance of individualizing nutrition plans to meet each person's unique needs. "Not everyone has the same genetics, lifestyle, or food preferences," she says. "We should treat each case as an individual, not a one-size-fits-all approach."
For example, someone who's vegan or has cultural or religious dietary restrictions may need a tailored plan to ensure they're meeting their nutrient needs. By focusing on personalized nutrition, couples can ensure they're optimizing their fertility in a way that works for their specific circumstances.
Diet for Trying to Conceive vs. Pregnancy
The transition from trying to conceive to pregnancy brings new nutritional priorities as the body shifts its focus from preparing for conception to supporting a growing baby. Rachel emphasizes the importance of making targeted adjustments to your diet throughout pregnancy.
Minimizing Risks While Trying to Conceive
Because there's often a delay in knowing you're pregnant, it's important to adopt certain habits while trying to conceive to protect early pregnancy. "Minimizing caffeine intake to below 200 milligrams per day and avoiding raw or high-risk foods can help reduce potential complications," Rachel explains. Rachel especially emphasizes these habits for patients that are using reproductive technologies like IUI and IVF.
Shifting Dairy Choices
For those who incorporated full-fat dairy to support ovulation while trying to conceive, Rachel recommends transitioning to low-fat dairy after the first trimester.
Adjusting Folate Supplementation
Folate is crucial during preconception and the first trimester to reduce the risk of neural tube defects, but Rachel advises scaling back after the first trimester. "Too much folate later in pregnancy may be correlated with tongue ties and lip ties, which make breastfeeding harder," she notes. High folate levels can also mask B-12 deficiencies, which also have neurological implications.
Practical Fertility Nutrition Tips
To recap, here are some of Rachel's key tips to prepare for conception:
- Start early: Begin planning 6-12 months before trying to conceive to optimize egg and sperm quality.
- Test for nutrient levels: Check for deficiencies in vitamin D, iron, folate, and B12 to address them proactively.
- Build an anti-inflammatory diet: Focus on whole, unprocessed foods, such as those in a Mediterranean-style diet, to reduce inflammation and improve reproductive health.
- Seek professional guidance: Work with a dietitian or other health professional to get guidance tailored to your individual circumstances.
Rachel Hutto, MS, RD, LD, CNSC is the cofounder of Panhandle Nutrition Therapy. While she is versed in many different areas of nutrition, she has special training in preconception/fertility nutrition, pregnancy nutrition, postpartum and infancy nutrition as well as pediatric chronic disease management.