How to Support Your Fertility Journey with Nutrition and Lifestyle

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Taryn Darlow

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Tamy Resko

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Rose Maimonide

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Lizzie Alexander

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Julia Young

Nutritional Therapist

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Lauren Enright

Fertility Coach

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Embarking on an IVF (In Vitro Fertilization) journey is both a physically and emotionally challenging process. For many, it represents the culmination of years of trying to conceive and often involves a significant investment of time, energy, and resources. Nutrition plays a critical role in supporting your body during this journey and can enhance the success of getting pregnant and of IVF treatments. While there’s no “one-size-fits-all” approach to fertility, optimising your diet can improve your overall health and give you the best chance for a successful outcome.

This blog will guide you through the most effective nutritional strategies to support your body during IVF and enhance fertility.

1. Prioritise a Balanced, Nutrient-Dense Diet

The foundation of fertility nutrition is a well-balanced, nutrient-dense diet. This ensures that your body has the essential vitamins and minerals it needs to create an optimal environment for conception.

Whole grains: Rich in B vitamins and fibre, whole grains like quinoa, oats, and brown rice provide steady energy and support hormonal balance.
Lean proteins: Protein is vital for tissue repair and hormone production, which is essential during IVF. Include lean sources like chicken, turkey, eggs, fish, and plant-based options like beans and tofu.
Healthy fats: Omega-3 fatty acids, found in fatty fish (like salmon), chia seeds, walnuts, and flaxseeds, play a critical role in reducing inflammation and supporting egg quality and embryo development.
Fruits and vegetables: Rich in antioxidants, vitamins, and minerals, these should be the bulk of your daily intake. Aim for a variety of colours to ensure you’re getting a wide range of nutrients.

A balanced diet provides your body with the resources it needs to produce healthy eggs, support embryo implantation, and sustain a pregnancy.

2. Focus on Antioxidant-Rich Foods

The role of oxidative stress in infertility is well-documented, particularly for women undergoing IVF and those with inflammatory conditions such as Polycystic Ovaries and Endometriosis. Antioxidants combat oxidative stress and support cellular health, which is critical for both egg and sperm quality.

Incorporate the following antioxidant-rich foods into your diet:

Berries: Blueberries, raspberries, and strawberries are loaded with antioxidants that help protect cells from oxidative damage.
Dark leafy greens: Spinach, kale, and Swiss chard are packed with vitamins A and C, which aid in the repair of cellular damage.
Nuts and seeds: These provide vitamin E, a powerful antioxidant that improves overall reproductive health.
Colourful vegetables: Tomatoes, bell peppers, carrots, and sweet potatoes are rich in carotenoids, which are beneficial for fertility.

By reducing oxidative stress, these nutrients may improve the quality of your eggs and sperm, creating a better environment for fertility success.

3. Ensure Adequate Protein Intake

Protein is essential for tissue repair, hormone regulation, and embryo development. Aim to include a high-quality protein source with every meal, as this helps balance blood sugar levels and provides the amino acids needed to support reproductive tissues.

Some excellent protein options include:

Lean meats: Chicken, turkey, and lean beef are rich in iron and B vitamins, supporting the reproductive system.
Fish: Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which improve egg quality and reduce inflammation.
Plant-based proteins: Lentils, chickpeas, quinoa, and tofu are great vegetarian options that provide fibre and essential nutrients without the saturated fat found in some animal proteins. It’s important to have a variety of plant proteins to ensure you are getting an intake of all amino acids.

Women undergoing IVF should aim for around 60-80 grams of protein daily, depending on individual health needs. But, it’s important not to stress about weighing, there’s enough stress already with getting pregnant! Just aim to increase protein uptake with every meal or snack.

4. Support Hormonal Health with Healthy Fats

Healthy fats, especially omega-3 fatty acids, are essential for maintaining hormonal balance. These fats help to regulate inflammation and improve cellular function, including egg and sperm health.

Incorporate these sources of healthy fats into your diet:

Fatty fish: Rich in DHA and EPA, omega-3s are important for embryo development and the overall reproductive process.
Nuts and seeds: Walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids and should be a part of your daily diet. These require conversion in the body to the more so it’s important we have balanced blood sugars and optimal nutrient levels to encourage this conversion.
Avocados: High in healthy monounsaturated fats, avocados also contain folate, which is important for early pregnancy development.
Olive oil: Use extra virgin olive oil in cooking and salads to benefit from its anti-inflammatory properties.

Healthy fats not only improve fertility but also support your body in maintaining a healthy pregnancy after implantation.

5. Maintain Stable Blood Sugar Levels

Keeping blood sugar levels stable is key to support hormonal balance and reduce stress on the body. Sudden spikes and drops in blood sugar can disrupt hormone production and negatively impact your fertility.

Here’s how to maintain stable blood sugar levels:'

Eat balanced meals: Include a combination of proteins, healthy fats, and fibre-rich carbohydrates in each meal to slow down sugar absorption and prevent spikes.
Avoid processed sugars: Minimise your intake of sugary snacks, soft drinks, and desserts, as these can cause fluctuations in insulin levels, which can negatively affect fertility.
Snack wisely: Opt for nutrient-dense snacks like nuts, hummus with vegetables, or a small serving of yogurt with berries to keep blood sugar stable throughout the day.

Keeping blood sugar balanced promotes hormonal stability and improves the chances of a successful pregnancy.

6. Supplement Wisely

While a nutrient-rich diet is the cornerstone of fertility nutrition, supplements can help fill any gaps and provide additional support for fertility.

Some key supplements that may be considered:

Prenatal vitamins: These are specifically formulated for pregnancy and contain essential nutrients like folate, iron, and vitamin D.
Coenzyme Q10 (CoQ10): Known for improving egg quality, CoQ10 is a powerful antioxidant that can support mitochondrial function and reduce oxidative stress in eggs and sperm.
Vitamin D: Essential for reproductive health and embryo implantation, vitamin D deficiency is linked to reduced IVF success rates and poor thyroid healthy (crucial for fertility).
Omega-3 fatty acids: DHA and EPA are important for reducing inflammation and supporting embryo development.

Consult your healthcare provider before starting any supplements to ensure they’re appropriate for your unique health needs.

7. Hydrate and Avoid Caffeine and Alcohol

Staying hydrated is crucial for maintaining healthy circulation, supporting cellular function, and aiding the transport of nutrients. Aim to drink at least 8-10 glasses of water daily, and more if you’re physically active or undergoing hormone treatments. This should also be tailored to your weight.

It’s also important to limit or avoid substances that can hinder fertility, such as:

Caffeine: High caffeine intake has been linked to reduced fertility and an increased risk of miscarriage. Limit caffeine to 200 mg per day (about 2 cups of coffee or 3 cups of tea).
Alcohol: Even moderate alcohol consumption can negatively affect fertility success. It’s best to avoid alcohol entirely during an IVF journey. Proper hydration and eliminating fertility-harming substances create the best possible environment for embryo development and implantation.

8. Manage Stress with Mindful Eating

The emotional stress of fertility can be overwhelming, and stress itself can negatively impact fertility. Mindful eating practices not only improve digestion but also reduce stress levels, helping you stay calm and centred.

Here are a few mindful eating tips:

Eat slowly: Take your time to savour each bite, which aids digestion and prevents overeating.
Stay present: Focus on the flavours and textures of your food rather than distractions like TV or smartphones.
Listen to your body: Eat when you’re hungry and stop when you’re full, paying attention to your body’s hunger signals.

Mindful eating encourages a positive relationship with food, reducing anxiety and promoting a sense of well-being.

Conclusion

Nutrition plays a critical role in supporting your body through the physically and emotionally demanding process of getting pregnant and fertility. By focusing on a nutrient-dense, balanced diet, incorporating antioxidants and healthy fats, and maintaining stable blood sugar levels, you can enhance your fertility and increase the chances of a successful IVF outcome.

Remember that every fertility journey is unique, and personalised nutrition can make all the difference. If you’re ready to optimise your diet and improve your chance of getting pregnant book a consultation to receive a tailored plan that supports your fertility goals.