Supplements for Women's Fertility

Are you trying to get pregnant and want to know what foods to eat to improve your chances of conception? Female fertility depends largely on hormonal balance. Oestrogen, progesterone and testosterone are the three main hormones involved in conception and pregnancy.

Problems with the metabolism of any of these hormones can disrupt hormone balance and affect fertility. Factors that can upset the balance of these hormones include poor diet and nutrition, being overweight, feeling stressed, problems with the normal functioning of the liver, gut and thyroid, and hormone disrupting chemicals such as BPA and phthalates found in plastics, and some body care and household cleaning products.

Key Foods for Female Fertility

The food you eat plays an important role in boosting your chances of becoming pregnant. As a general rule, aim to plan your diet so that it contains plenty of vegetables, protein, healthy fats and is low in sugar, refined carbohydrates and processed foods.

  • Protein - Unprocessed meat and fish are good sources of complete protein and bioavailable iron. If you are vegetarian, prioritise eggs and organic dairy. If you are vegan, remember to combine foods such as wild rice and beans to give you a complete range of protein types. You might also consider a protein powder such as hemp or pea.
  • Healthy fats - sex hormones are made from fatty acids so be sure to include healthy fats such as olive oil, avocado oil, butter, coconut oil, flaxseed oil and oily fish. However, do not consume more than 2 portions of oily fish per week as heavy metals found in oily fish can build up in the body and affect a growing foetus.
  • Bitter foods such as rocket or watercress help to support good digestion in order to absorb nutrients effectively.
  • Aim to eat 30g fibre per day from a variety of sources such as vegetables, oats, brown rice, quinoa, nuts, seeds and fruits such as stewed apples, pears, and berries. This will support your gut which plays a role in hormone balance.
  • Organic, unsweetened, full-fat dairy – if you tolerate it – will provide you with calcium and protein.

Which Supplements Can Support Female Fertility?

Avoid high-dose supplements as they are not advised in pregnancy. Instead, consider the following:

  • Specifically formulated prenatal supplement
  • Folate (folic acid)

Top Tips on Buying Supplements for Female Fertility

  • Choose a folic acid supplement that contains 400 micrograms of folic acid. Women are advised to take 400 micrograms of folic acid in the 3 months before conception and for the first 12 weeks of pregnancy to reduce the risk of neural tube defects.

Nutritional Therapy Support For Female Fertility

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with female fertility and to book a consultation, head over to our expert page here:

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