Nutrition & Fertility success
key percentages for success
Nutrition can help with your fertility goals, but by how much? Find out how to boost your fertility with nutrition and find percentages to help you succeed. You may be asking yourself, “How much can nutrition make a difference?” I will tell you – a lot! On that, I provided detailed numbers below to help support your Nutrition and Fertility success. And think on that more – these numbers are listed individually so imagine if you do more than one! That is definitely worth a few moments thought….
The fertility & nutrition numbers
1. Improving Ovulatory Function
One of the key factors influencing female fertility is ovulation. Studies have shown that females who adopt a diet rich in certain nutrients experience remarkable improvements in their ability to ovulate. For example, high intake of monounsaturated fats can increase ovulatory fertility by up to 27%.(1) Similarly, increasing fibre intake can reduce the risk of ovulatory infertility by as much as 66% (2).
2. Reducing the Risk of Ovulatory Infertility
Research indicates that females who follow a combination of five or more lifestyle factors, including dietary changes, can reduce their risk of ovulatory infertility by over 80% (3). That means that, by changing the way you eat, you can ovulate more, have increased chances of getting pregnant and having a healthy baby.
3. Healthy Body Mass Index (BMI)
Maintaining a healthy weight is crucial for fertility. A meta-analysis of 49 studies found that a lower live birth rate after ART is associated with female BMI over 24.9 (4). Even more, for males, a 2018 meta-analysis of 115,158 participants from 30 studies showed that obese males had higher infertility rates and a lower live birth rate per cycle. As well, a high percentage of these men also had semen abnormalities (5). So, using this information, there is great opportunity for improvements.
4. Antioxidants and Male Fertility
Also, Nutrition plays a vital role in male fertility. Antioxidants, found in fruits and vegetables, can improve sperm quality, specifically mitochondrial function, which is believed to be an important factor in sperm quality. (5,6,7). Even more, nutrients like zinc, CoQ10, selenium, Vitamin C, Vitamin E and L-carnitine are noted to be of significant importance in overall sperm function. Check out my Sperm Friendly recipe here
5. Essential Nutrients for Fertility
Micronutrients like folic acid, zinc, and iron are crucial for female fertility. To further that, this study has found that adequate folic acid intake can reduce the risk of ovulatory infertility by 50%, while zinc supplementation has been associated with a 49% lower risk (8).
6. The Mediterranean Diet and Fertility
The Mediterranean diet, rich in whole grains, healthy fats, and fresh produce, has been associated with a 40% greater chance of getting pregnant via in vitro fertilization (IVF). Put in another way, this dietary pattern can boost fertility outcomes because of its nutrient-rich profile (9). Learn here how to build a fertility friendly meal.
7. Omega-3 Fatty Acids
Even further, Omega-3 fatty acids which are found in the Mediterranean diet and are in fatty fish like salmon, trout, tuna and sardines, as well as vegetarian sources like flaxseeds and walnuts, can increase the likelihood of pregnancy by up to 38%. This is why, these healthy fats support overall reproductive health (10).
So, whether you are female or male, paying attention to your diet can make a difference. As I have shown, including fertility-boosting nutrients, maintaining a healthy weight, and adopting a balanced diet improves your success rates. Remember, that while nutrition is a vital aspect of fertility, it’s essential to consult with a healthcare professional for personalized advice and guidance.
“May there always be colours on your plate and joy at your table!”
- Panth N, Gavarkovs A, Tamez M, Mattei J. The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Front Public Health. 2018 Jul 31;6:211. PMC6079277
- Jurczewska J, Szostak-Wegierek D. The Influence of Diet on Ovulatory Disorderes in Women-A Narrative Review. Nutrients. 2022 Apr 8;14(8):1556
- Diet and Lifestyle in the Prevention of Ovulatory Disorder Infertility. Jorge E. Chavarro, Janet W.Rich-Edwards, Bernard A.Rosner, and Walter C. Willet. Obstetrics & Gynecology. Vol. 110, No 5, November 2007.
- Supramaniam PR, Mittal M, McVeigh E, Lim LN. The correlation between raised body mass index and assisted reproductive treatment outcomes: a systematic review and meta-analysis of the evidence. Reprod Health. 2018;15:34
- Mushtaq R, Pundir J, Achilli C, Naji O, Khalaf Y, El-Toukhy T. Effect of male body mass index on assisted reproduction treatment outcome: an updated systematic review and meta-analysis. Reprod Biomed Online. 2018;36:459-471.
- Ahmadi S, Bashiri R, Ghadiri-Anari A, Nadjarzadeh A. Antioxidant supplements and semen parameters: An evidence based review. Int J Reprod Biomed. 2016 Dec; 14(12):729-736.
- Ferramosca A, Zara V.Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism. Int J Mol Sci. 2022 Feb 25;23(5):2542
- Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kazmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv. Nutr. 2021 Dec 1:12(6):2372-2386.
- Sun H, Lin Y, Lin D, Zou C, Zou X, Fu L, Meng F, Qian W. Mediterranean diet improves embryo yield in IVF: a prospective cohort study. Reprod. Biol Endocrinol. 2019 Sept 2;17(1):73.
- Coletta JM, Bell SJ, Roman As. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010. Fall;3(4):163-71