Nutrition to optimise fertility

Pre Conception & Improving Fertility

Good nutrition is vital for healthy reproductive systems in both men & women, & thus it plays a foundational role in optimising fertility, conception, pregnancy, & postpartum health. Unsurprisingly, we see a particular increase in the requirement for certain nutrients during pregnancy as the body undergoes massive change (it is intricate & quite astounding).

A Changing Reproductive Landscape 23

Over the past 50 years, the global fertility rate has halved; there are many reasons, including increased environmental pollution and toxic load, changes to diet, fewer nutrients in the soil, lifestyle changes, and high stress levels.

Environmental toxins are a big one to consider. Our endocrine system is responsible for the regulation & release of our hormones, and while it may sound obvious, this needs to work well for optimum health and fertility. We live in a world where we contact many endocrine disruptors every day. This can result in our hormone levels being out of balance, contributing to reduced fertility levels in women and reduced sperm count in men.

A comprehensive analysis of over 100 studies reported a 50-60% decline in sperm count between 1973 and 2011. This is an astonishing figure, and although not entirely down to environment and nutrition, these are vital factors & indeed, a perfect place to start when trying to increase fertility and overall health. In a sense, the sperm count decrease over time sensitively reflects the impacts of the modern environment on health.

In the last 50 years alone, an estimated 5 million new chemicals have been created, 75,000 of which are used day to day and under 10% of them have been toxicity tested; some of these chemicals are responsible for more cases of endocrine disruption elevated oestrogen in men and young girls, elevated sex hormones in women, early puberty, and polycystic ovary syndrome (PCOS). Identification of nearly 800 chemicals that are known, or suspected to be, capable of interfering with hormone receptors, hormone synthesis or conversion - in other words, they are Endocrine-disrupting chemicals (EDCs).

Places to consider reducing the toxic load:

• Unfiltered Tap Water- Hormones from the contraceptive pill and HRT have become present in tap water due to the inability to filter them all out. Berky filters can do this, so consider investing in a filter if you are trying to become pregnant!

• Topical synthetic cosmetics - go for organic and natural cosmetics!

• Cleaning products- choose planet-friendly options with fewer harsh chemicals. Dishwasher tablets and washing-up liquid are essential as we can easily digest traces left on plates and glasses.

• Plastic Storage containers that contain BPA plastic- swap these for glass Tupperware or old glass jars.

• Air pollution/fumes - reduce exposure where possible and consider wearing a pollution-protecting mask if cycling around a city.

These toxins disrupt some aspects of endocrine function and cause hormonal imbalances and oxidative stress, which, in simple terms, is an imbalance of free radicals or reactive oxygen species (ROS) created in our bodies and our capacity to detoxify & eliminate them. We will always have some free radicals in our body, and with good nutrition and optimum hydration, we can process and remove them effectively.

The more oxidative stress we have, the less healthy our bodies are, and certainly, our reproductive system will be one of the first places to suffer.

Oxidative stress is regarded as one of the leading causes of male infertility - data shows between 40-80 % of infertile men have high levels of seminal (ROS).

Ideally, we aim to reduce exposure to pollution endocrine disruptors and increase antioxidants in the diet to mop up free radicals created in our body.

Stress is a big one!

Long-term stress undermines all aspects of health. Our primal survival instinct is to shut down all non-essential functions when faced with a stressor, and yes, you've guessed it, our reproductive system is one of the first to be down regulated. This is our body's way of putting resources into other survival aspects. When planning to get pregnant, it is also a great idea to look towards areas that can help manage and reduce stress, and there are some helpful nutrients to aid this. B vitamins, magnesium and protein are some big hitters.

Stress can also come in the form of non-emotional stressors. Lack of sleep, over-exercising, overdoing the caffeine and excessive blue and white light in the evening all contribute to heightened cortisol levels and that, in turn, impacts hormones and reproductive systems in both men and women.

Key Nutrients

Good nutrition improves success rates for both natural and assisted conception.

Paternal micronutrient levels affect the quality and quantity of the sperm, whereas maternal micronutrient content levels affect the capacity to conceive and support the pregnancy through birth.

Sperm health

Fun Fact! The head of the sperm is composed almost entirely of DHA fatty acids. Sperm consists of selenium, zinc, magnesium, choline, Coq10, and B12. Another fun fact! Zinc helps with the motility of the sperm. CoQ10 and vitamin C are also crucial for good sperm quality. Heat is also a significant factor in sperm health. Often, tight exercise wear can impact sperm health negatively and sports like cycling as the temperature of the sperm is significantly increased. Sperm can increase female fertility! Heightened levels of some seminal compounds can be detected in a woman's bloodstream, suggesting that some of the ingredients of semen pass through the vaginal tissue and enter a woman's bloodstream. Evidence shows that some compounds may induce ovulation and have antidepressant properties.

For female reproductive health, we want to get adequate levels of Vitamin D, Vitamin C, choline, zinc, folate, and B Vitamins. This helps the health and quality of the egg and stocking up on nutrients for the yolk sac and placenta later on.

The placenta's quality will depend on the mother's nutritional status pre-conception and during the first trimester, so we want to get these nutrients in as early as possible!

It's also an excellent place to say that the contraceptive pill can deplete B vitamins, folate, magnesium and zinc, which are all key to promoting the health of the reproductive system and increasing chances of conception, so if you have come off the pill in an attempt to get pregnant, these nutrients are even more critical to include in your diet.

Antioxidants are essential for both males and females to avoid oxidative stress.

How do we ensure we cover these areas?

An easy checklist for improving fertility

• Lots of vegetables and some whole fruits- Think brightly coloured vegetables such as red peppers, orange squash, broccoli & berries; these cover a lot of micronutrient bases, delivering a plentiful source of antioxidants, phytonutrients, and vitamins A, C. Think roasted veggies, soups, stews and low fruit smoothies.

• Dark green leafy vegetables include rocket, spinach, kale, and fresh herbs, mainly parsley. These boast many vitamins and minerals, including magnesium, calcium, vitamin C, folate and some iron. I love making pesto or a salsa verde to go with fish or veggies and adding spinach to stews.

• Shellfish, including clams mussels, are a great source of minerals - notably iron, selenium and zinc! Brazil nuts are an excellent vegetarian source of selenium. Bear in mind if you think you are pregnant, oysters are one to avoid due to potential bacteria present.

• Oily fish are a great source of EPA & DHA fatty acids. If you eat fish, aim for 3+ servings a week. Salmon, mackerel, sardines and anchovies are great oily fish options and contain some vitamin D and CoQ10.

• Avoid tuna and swordfish as these fish tend to be high in mercury, and this is certainly something to avoid in pregnancy as it can impact the baby's brain development.

• Chia seeds and flax seeds are excellent vegan sources of these fatty acids; some vitamin D is found in mushrooms in small amounts, and nuts and seeds are a good source of CoQ10.

• Up the zinc with nuts, pumpkin seeds, eggs, dairy, and grass-fed red meat! Nuts and whole grains are also valuable sources of b vitamins.

• Protein - Aim to have protein in every meal and snack. Grass-fed beef, chicken, fish, eggs, tempeh and tofu are excellent protein sources. Grass-fed meat has higher levels of omega 3 and less omega 6 than grain-fed animals. This is preferable as it has a less inflammatory effect on the body. Quality over quantity with meat is ample, as 1 or 2 portions a week. Snacking on nuts and seeds also helps to boost our protein intake.

• Stay hydrated with water & herbal teas. Aim for around 2 litres daily for optimum hydration and elimination of toxins.

• Avoid excessive caffeine, reduce sugar and refined carbohydrates and cut back on alcohol as much as possible. All these compounds are an extra burden on the body and can contribute to hormonal disturbances and imbalances.

Supplements

These can be a great helping hand and cover all nutrient bases for reproductive health. We love Biocare's methyl pregnancy formula for women and their men's multi-nutrient complex.

For men, additional CoQ10 can also be helpful to improve sperm concentration, and N-Acetyl Cysteine also improves sperm quality. Biocare also has good supplements for each.

Liposomal Vitamin C is a good one for both parties to take. Studies have shown vitamin c supplementation significantly improves the chances of becoming pregnant. Lipolife is our favourite!

For vegetarians and vegans who may feel they cannot have enough omega 3 we recommend Bare Biology's Vim & Vigour. Viridians pregnancy omega oil is also fantastic, vegan, and high in DHA. Both parties can supplement preconception for optimum health of the baby.

It is recommended for women to supplement with folic acid when pregnant, but this can also be very helpful before conception. Folic acid helps to reduce neural tube congenital disabilities in babies. 400ug daily is advised.