Natural ways to boost fertility through diet
In my previous post, I shared tips on how to change your lifestyle to boost your fertility. In this post, I wanted to share some tips on nutrition to boost your fertility based on scientific evidence.
1. Take a multivitamin
Women who take a daily multivitamin take 5% less time to conceive than those taking a placebo.
2. Supplementation
Take supplementation to correct any nutritional deficiencies. A study showed that magnesium deficiency is associated with female, infertility, increased miscarriage rates, and increased incidences of premature and low-birth-weight babies. When magnesium supplements were given for four months to six magnesium deficient women with unexplained infertility, all six conceived within the following eight month and produced healthy babies. In men, low levels of zinc have been linked to poor sperm quality and infertility.
3. Optimise your diet.
Researchers found that an optimal diet for fertility was one with:
- a lower intake of trans fats with a greater intake of monounsaturated fats (found in olive oil, avocados and nuts)
- a lower intake of animal protein with a greater intake of vegatable protein (found in peas, lentils and beans)
- a greater intake of plant-based iron (from sources like whole grains, leafy green vegatables, nuts and seeds)
- a preference for high-fat diary products (like full-fat cheese and milk)
References
Czeizel AE, Metneki J, Dudas I 1996 The effect of preconceptional multivitamin supplementatoin on fertility Int J Vitam Nutr Res 66(1):55-8
Howard JM, Davies S, Hunnisett A 1994 Red cell magnesium and gluthathione peroxidase in infertile women — effects of oral supplementation with magenesium and selenium Magnes Res Mar;7(1)49-57
Colagar AH, Marzony ET, Chaichi MJ 2009 Zinc levels in seminal plasma are assocaited with sperm quality in fertile and infertile men Nutr Res 29(2):82-8
BV Rossi et al 2014 Modifiable risk factors and infertility: What are the connections? Americal Journal Lifestyle Medincine; 10(4), 220-231
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