Fertility Dietitian: Top 4 Tips
I was recently asked to write an article for Your Zen Mama (@yourzenmama) about my top tips for optimising fertility through nutrition. There is so much to know, so many things to consider, that it can be tricky to simplify it to just 4 tips. But that is what we did. So I thought I would share my thoughts here too.
Whether you’re just thinking about trying for a baby or are mid-way through IVF, it is never too early or too late to make a change - it could improve not just your health and chances of conception, but also the health of your baby too. So here are my top 4 tips for optimising fertility through nutrition:
Remember you don’t have to be perfect - if there is only one part of this article that you read, I hope it is this one. In my experience, it can be really easy to get caught up in doing EVERYTHING right, and it is not always helpful. You might be starting this journey having grown up on an organic farm eating totally vegan, or you might be starting this journey having grown up on oven chips and pizza. Either way, there will likely be improvements to be made, and they don’t all have to happen at once. If you make even one small dietary change, it will be good for you. If you can make one small dietary change per fortnight, even better. We are trying to make sustainable changes to benefit your health, so don’t let the recommendations stop you from living a life that you enjoy. One small change is good. You don’t have to be perfect.
2. Make a habit of the basics - take it back to the things your mum encouraged you to do as a kid, like ‘eat your veggies’, ‘have brown bread’, and ‘drink your water’. They were all for good reason. Having plenty of vegetables means we get an abundance of vitamins and minerals, having wholemeal or whole grains means getting enough fibre, feeding our gut microbiome and getting B Vitamins, drinking plenty of water means we are staying hydrated. A healthy balanced diet will serve you better than a poor diet with a vitamin tablet, so it is worth getting the basics right. It might take setting a reminder on your phone, getting a fancy new water bottle, or buying your favourite (more expensive) variety of tomato; but making a habit of basic good nutrition is important. So do your best to get your veggies, have your wholegrains, and stay hydrated.
3. Take your supplements (carefully) - it might sound contradictory to my previous point, but hear me out. There are certain nutrients that, try as we might, it is tricky to get enough of through diet alone for optimum fertility. It doesn’t mean we won’t get pregnant without them; evidently, since in the UK approximately 45% of pregnancies are unplanned! But if we are supplementing as we should in the preconception period, we give ourselves and our baby the best chance of a healthy start. In the UK, it is recommended that women of childbearing age take a folic acid supplement daily, for at least 3 months prior to becoming pregnant. That time frame is hard to predict and control of course, but there is no known harm in routine low dose folic acid supplements for an extended period of time - however do talk to your Dietitian or Doctor about folic acid if you have been trying for a baby and taking a higher dose for a while, because it can mask other nutrient deficiencies. Aside from folic acid, in the UK it is recommended to take a vitamin D supplement daily, especially in the winter time. This is actually a recommendation for all adults, not just those trying to conceive, but is frequently overlooked. The recommendations are slightly different in other countries, especially in Australia where you have more sun, so it is worth checking with your healthcare professionals! To throw a spanner in the works, take care when buying supplements, as some nutrients can be toxic if over-supplemented. I would recommend buying a pre-conception specific supplement, and talking to your Doctor or Dietitian about what might work best for you.
4. Look towards the ‘Mediterranean Diet’ - aiming for Mediterranean style eating is a great foundation for a fertility friendly diet. Unfortunately, that does not mean ‘as much pasta, cheese and wine as you can handle’. A Mediterranean diet in this sense means focusing on having plenty of vegetables, fruits, whole grains and pulses (like oats, quinoa, bulgar wheat and lentils). The Mediterranean diet also incorporates having lean protein sources, oily fish and unsaturated fats (like salmon, chicken, nuts and olive oil). The Mediterranean diet uses cheeses, red meat and highly processed foods more sparingly. Of course, you don’t have to stick to this exactly, and what works for most might not work for you (especially if you have allergies or digestive problems). But the principles of the Mediterranean diet form a great base for approaching optimum nutrition without the feeling of restriction that can come with some ‘diets’.
So there you have it, my 4 top tips for optimising fertility through nutrition. Of course, if you have any questions or queries about nutrition, fertility or how these recommendations fit in with your life, do not hesitate to ask your Dietitian or Doctor. They are the experts, and it is never too insignificant, too outrageous, or too late to ask.