5 Nutrients That Support Female Fertility
For some women, trying to conceive takes a LOT of trying. In fact, about 1 in 5 women in the U.S. experience infertility, which clearly illustrates that the struggle is very real and very common.1 Don’t let the statistics defeat you, though. There are plenty of ways to boost your fertility, including something as easy as eating certain foods. The following are five nutrients that have been scientifically proven to support female fertility. Whether your body is naturally primed for baby making or you’ve already started assisted reproductive therapy, incorporating these nutrients may give you the edge you need to get pregnant – and stay pregnant.
1. Folate (Folic Acid)
You have probably heard that folate intake is important during pregnancy. It has long been established that sufficient folate, or folic acid, in the mother’s diet helps reduce the risk of baby developing neural tube defects (NTDs). Recent research, however, indicates this B vitamin may also be beneficial before pregnancy. A couple randomized control studies compared women who took multivitamins containing folic acid several months before conception and found that they had a greater chance of becoming pregnant than women who took a placebo.
Folate intake is also associated with less sporadic anovulation. Anovulation is when a woman goes through a full menstrual cycle without releasing an egg. Sporadic anovulation is a common cause of infertility in women. The good news is researchers estimated that 20% of infertility cases caused by anovulation could be avoided if women consumed at least three multivitamins with folic acid per week.1
How to Get Folate in Your Diet:
Folate is found in several fruits and vegetables, particularly dark, leafy greens, oranges and avocados. Other good sources of folate include beans, sunflower seeds, eggs and seafood. Thankfully, this is one nutrient that is easy to eat in sufficient amounts. In fact, the U.S. Food and Drug Administration made it even easier in 1998 when they required American food manufacturers to start adding folic acid to certain everyday foods – think bread, cereal, pasta and other grains. Folic acid is the synthetic form of folate, but it offers the same health benefits. Folic acid is also the form used in dietary supplements. If you’re already taking a prenatal multivitamin, chances are good that it supplies sufficient folic acid.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat. Polyunsaturated fatty acids (PUFAs) are considered one of the “good” kinds of fat, because they help you maintain healthy blood cholesterol levels and overall heart health. But that’s not all they do. Polyunsaturated fats may support female fertility. Studies have shown omega-3 fatty acid intake is associated with a reduced risk of anovulation and improved pregnancy outcomes.1
How to Get Omega-3s in Your Diet:
An excellent source of omega-3 fatty acids is fish, particularly cold-water fatty fish like salmon, tuna and mackerel. Allergic or sensitive to fish? Flaxseeds, chia seeds, walnuts and canola or soybean oil are also good choices. Sprinkle walnuts over your morning oatmeal or blend a couple tablespoons of flaxseed into a nutritious post-workout smoothie.
3. Selenium
Selenium is an essential trace mineral. Even though the body requires a small amount of selenium, it heavily relies on it for several important functions. Selenium’s main roles are in thyroid hormone production, DNA synthesis and antioxidant protection, which are also integral parts of reproduction. It’s no surprise that studies have shown lower selenium concentrations are associated with a longer journey to conception and a 60% greater risk of infertility in women.2
How to Get Selenium in Your Diet:
The foods highest in selenium are seafood, organ meats and Brazil nuts. Be careful snacking on Brazil nuts, though. One nut can supply 68-91 micrograms (mcg) of selenium. The Recommended Dietary Allowance (RDA) for adult men and women is 55 mcg per day, or 60-70 mcg for women who are pregnant or lactating.3,4
4. Soy Isoflavones
Soy has been a hotly debated food for years, because high levels of soy isoflavones can disrupt endocrine function. Ironically enough, though, the right amount of soy can actually help women undergoing in vitro fertilization (IVF). Similar benefits come from isoflavone supplements. Studies have shown isoflavone supplementation increases endometrial thickness and increases live birth rates in couples going through infertility treatment.1
How to Get Soy in Your Diet:
While you can take an isoflavone supplement, try to put food first. Tofu, tempeh, miso and edamame are the most wholesome soy-based foods. These plant-based proteins are also extremely versatile, because they soak up the flavors around them. Swap chicken nuggets for pan-fried tempeh or blend silken tofu into a vegetable frittata. You won’t be disappointed!
5. Zinc
Zinc is another essential trace mineral necessary for key chemical reactions throughout the body. It helps heal damaged tissue, support the immune system, build proteins and create DNA. It’s especially important during periods of rapid growth, such as pregnancy. This might explain why women with low concentrations of zinc during early pregnancy took 0.6 months longer to conceive. Researchers need more information, but they have found an association that can’t be overlooked.2
How to Get Zinc in Your Diet:
To get sufficient zinc, enjoy some baked crab cakes or a bowl of lobster bisque. Shellfish is a great source of the essential mineral. Beef, chicken and pork also provide zinc. Vegetarians and vegans can get their zinc from legumes, nuts, seeds and whole grains. Of course, zinc supplements are available in all shapes, sizes and forms. Note: excess zinc can impair absorption of iron and copper. Remember zinc is a trace mineral – you don’t need much.
References:
1. Centers for Disease Control and Prevention. Infertility FAQs. Updated March 1, 2022. Accessed August 4, 2022. https://www.cdc.gov/reproductivehealth/infertility/index.htm.
2. Gaskins A, Chavarro J. Diet and fertility: a review. Am J Obstet Gynecol. Published online 24 August 2017. https://doi.org/10.1016/j.ajog.2017.08.010.
3. Grieger JA, Grzeskowiak LE, Wilson RL, Bianco-Miotto T, Leemaqz SY, Jankovic-Karasoulos T, Perkins AV, Norman RJ, Dekker GA, Roberts CT. Maternal Selenium, Copper and Zinc Concentrations in Early Pregnancy, and the Association with Fertility. Nutrients. 2019 Jul 16;11(7):1609. doi: 10.3390/nu11071609.
4. Harvard T.H. Chan School of Public Health. The Nutrition Source – Selenium. Accessed August 3, 2022. https://www.hsph.harvard.edu/nutritionsource/selenium/.
5. National Institutes of Health – Office of Dietary Supplements. Selenium Fact Sheets for Consumers. U.S. Department of Health & Human Services. Updated March 22, 2021. Accessed August 3, 2022. https://ods.od.nih.gov/factsheets/Selenium-Consumer/.