What diet should you adopt to boost your fertility?

Food to boost your fertility

What is the best diet for fertility?

There is no miracle solution to having a baby… But a balanced diet allows you to put all the odds on your side, by boosting fertility! Here are the menus and ingredients to favor.

When you start a baby project, it is recommended to make an appointment with several health specialists, in order to make sure that you are in good shape and to receive good advice to maximize your chances of getting pregnant. A preconception visit is therefore strongly recommended.

In addition to our health, this appointment allows us to take stock of our lifestyle, for both members of the couple. Sport, alcohol or tobacco consumption, diet... Yes, even our plate can help us get pregnant, by containing the right foods!

What to eat to get pregnant? What diet boosts fertility?

What is the diet to boost female fertility?

Coming directly from Great Britain and the United States, the preconception diet consists of absorbing as many vitamins and minerals as possible . These are what make our body function at full capacity, especially to make a baby. Indeed, a nutritional deficiency can be the cause of an organic problem. To put all the chances on our side, our partner can also follow this diet. It is, in fact, important to act on the body of one as well as the other!

Eggs, almonds, milk, gluten… What foods promote fertility?

Vitamins B9 and B12 would limit the risks of neurological damage in our future baby. These vitamins are consumed in asparagus, yeast, spinach for vitamin B9, but also in liver, fish, eggs, chicken and cow's milk for B12.

Are you a vegetarian? Those who only eat fruits and vegetables in their diet need to make changes. In fact, without supplementation, the absence of meat can lead to a deficiency in zinc and vitamin B12 .

How to increase fertility in women?

In women, as in men, zinc improves the production of testosterone, which is the libido hormone. It is mainly found in oysters and the liver. On the male side, zinc plays a key role in sperm synthesis , and a deficiency is directly associated with a decrease in sperm. 60% of men are deficient in zinc. On the female side, zinc prevents miscarriages in early pregnancy, as well as fetal malformations. 75% of women do not receive two-thirds of the recommended daily intake . So we treat ourselves to a nice platter of oysters from time to time before our pregnancy!

What dietary supplements can increase our chances of getting pregnant and avoiding miscarriages?

Vitamin B9 or folic acid  must be an essential element of our daily intake in order to promote our ovulation. Vitamin B9 would also contribute to the proper functioning of the menstrual cycle, which can be important when trying to get pregnant!

Then, during pregnancy, folic acid helps, in particular, in the formation of the fetus's nervous system. We can therefore supplement our diet with vitamin B9, after consulting our doctor.

Note that estrogen-progestins increase vitamin B deficiencies, especially for women who have been on the pill for many years. If this is our case, we compensate.

What foods should you avoid to get pregnant?

High consumption of processed meats , especially sausages and bacon, is thought to reduce fertility. Therefore, avoid these foods if you are planning to have a baby.

Note that the best thing for a couple trying to have a child is to start the diet six months before conception, to reduce the load of toxic products and replenish micronutrient stocks.

And in men, what vitamins should be taken to improve sperm quality?

Diet also has an impact on sperm quality. A study published in 2023 (source 1) shows that a supplemental intake of folic acid could improve sperm quality.

Omega-3, found in nuts for example, is said to boost male fertility... So we're swapping popcorn for a bag of Brazil nuts in front of our Friday movie!

Nutrition: Antioxidants for eggs and sperm

Beta-carotene, vitamin C or polyphenols: these are antioxidants that should be favored to have a baby . They help reduce all the toxins that cause our reproductive fitness to falter. They are found in abundance in fruits and vegetables.

As for selenium , it helps eliminate heavy metals, such as mercury or lead. This antioxidant is part of the composition of sperm. Some specialists even believe that it protects eggs and sperm from chromosomal damage. It can be consumed regularly in fish, eggs, meat and, in smaller quantities, in cheese. Vitamin E is also important . It protects cell membranes from oxidation. It is present in fats such as oil, butter, and in significant quantities in wheat germ oil.