In honor of National Infertility Awareness Week, our team highlights proactive steps you may take to help optimize fertility through nutrition.
Infertility at a glance
Infertility is a surprisingly common challenge couples face, affecting over 5 million people within the United States alone. Thankfully, advanced modern medicine significantly improves couples likelihood of pregnancy. However, in-vitro fertilization is expensive, and treatments do not guarantee pregnancy success.
Since there are a wide range of factors that contribute to infertility in both men and women, an integrative approach is key to optimizing treatment success.
How nutrition affects fertility
Research continues to uncover new information behind how key nutrients affect our body. Today, we know micronutrients play a critical role in every bodily system. This ultimately affects hormonal balance, thyroid function, metabolism, immunity, fertility, and so much more. That’s why it’s so important to ensure your vitamin and mineral levels are optimal when trying to conceive.
It’s important to be aware that research has a long way to go before we can fully understand the extent of impact nutrients have on fertility and reproduction. With that in mind, here are 3 micronutrients that research suggests helps improve fertility.
1. Vitamin D
This important micronutrient has made it to the top of our list due to it’s critical role in the body. Vitamin D is possibly the most researched micronutrient, and there are over 100 studies assessing its relation to infertility.
What is vitamin D?
Vitamin D is technically not a vitamin, it’s a prohormone. This means, after becoming activated in the body, it acts as a steroid hormone. Just about every cell has a receptor for vitamin D, and when it binds to these receptors, vitamin D can turn genes on and off, ultimately affecting the way our cells function. That’s why it comes as no surprise that low vitamin D levels are linked with both male and female infertility.
Latest research on vitamin D and infertility
One RCT found vitamin D supplementation increased the chances of couples having a live birth by over 35%. Another study published in 2020 suggests couples with healthy vitamin D levels are 1.7 times more likely to have a live birth. Lastly, a 2019 study found vitamin D status is linked with sperm motility.
How to ensure your vitamin D needs are met
Optimal vitamin D levels range between 40-60 ng/ml. However, vitamin D is one of the few micronutrients that you cannot get enough of through your diet alone.
We make vitamin D naturally through safe, sun exposure. However, sun avoidance habits and lack of supplementation has left at least ⅓ of the world’s population deficient. According to experts, adults typically require supplementing with 5,000 IU vitamin D3 per day to maintain optimal levels. Of course, the only way to truly know if you’re vitamin D needs are being met is to have your levels tested.
2. Zinc
Zinc is a mineral that plays a crucial role in overall health. It’s involved in over 300 enzymes that influence how our organs function, and supports nutrient metabolism, immune function, and hormone balance.
The relationship between zinc and hormone balance
Zinc influences a variety of hormones in the body. For example, zinc increases the production of growth hormone, along with its receptors. In addition, it helps regulate the effect of insulin on the body. Lastly, zinc regulates a range of thyroid functions, such as maintaining healthy T3 and T4 levels and thyroid stimulating hormone. Because thyroid imbalances can lead to fertility issues, researchers continue to assess how zinc may impact infertility.
Research on zinc and infertility
Research on the relationship between zinc and fertility is still in its infancy. With that said, a handful of studies have linked deficiency to decreased sperm quality. One study found fertile men have higher zinc levels than those who struggle with infertility. In addition, research suggests higher levels of zinc are linked to higher sperm count.
Zinc levels may affect women’s fertility as well. According to a 2019 study, low zinc levels may result in a delay in pregnancy success.
Are you getting enough zinc?
The Recommended Dietary Allowance (RDA) for zinc is 11mg for men, 8mg for women, and 12mg for breastfeeding mothers. Since our bodies don’t store zinc for later use, daily intake is key to prevent deficiency.
This is easily accomplished by eating foods rich in this mineral. Some common sources include red meat, shellfish, legumes, nuts and seeds.
3. Omega 3’s
These fatty acids are essential to the body, as we cannot produce them on our own. Omega 3s provide a variety of benefits in terms of fertility in both men and women.
Female fertility
Omega 3s support female fertility in a variety of ways. For instance, they increase blood flow to the uterus, support hormonal balance, and stimulate ovarian follicles to release eggs.
Studies continue to support the importance of supplementing with Omega 3’s when attempting to conceive. One study suggests omega 3 supplementation may improve fertility success in up to 30% of women by increasing ovarian reserve. Another study found who consumed a diet rich in omega 3’s were more likely to have improved egg quality and ovarian reserves later in life.
Male fertility
Although in its early stages, research on omega 3s and male fertility is promising. Research is continuing to discover new interactions between omega 3s and sperm quality.
For instance, a 2020 randomized controlled trial (the gold standard in research) found a combination of Docosahexaenoic acid (DHA) and vitamin E supplements increased sperm motility. DHA is an omega 3 fatty acid found in both food and supplements. In 2018, another RCT found DHA supplementation significantly improved sperm function and moderately reduced oxidative stress in sperm among infertile men. These findings suggest omega 3s may improve the little swimmers ability to reach their target.
Are you getting enough omega 3’s?
Omega 3 fatty acids are essential to our body, and we do not naturally produce it. That’s why it’s crucial to make sure you consume foods or supplements rich in omega 3s. Common food sources include salmon, cod, walnuts, flax seeds, and eggs from chickens that are fed omega-3s.
According to the National Institutes of Health, the daily recommended intake for omega 3 fatty acids is 1.6g for men, 1.1g for women, 1.4g for pregnant women, and 1.3g for lactating mothers. Of course, the only way to know if your omega 3s are in a healthy range is to test your levels.
The Takeaway
Infertility is surprisingly common, and resolution requires a holistic approach. We aim to help empower people to take action through education, community support, and advocacy.
Knowledge is power. If you are concerned you may be at risk for infertility, consider getting your hormone levels tested. If you’ve been diagnosed with infertility and would like to optimize your nutrition, schedule your complimentary consultation to learn what options are available to you.
In honor of National Infertility Awareness Week, join the conversation to help bring awareness to this important issue.