16 Natural Ways to Boost Fertility

Fertility issues affect up to 15% of couples. The road to parenthood can sometimes be a huge challenge, but know you’re not alone in those challenges.

Luckily, there are a few natural ways to increase your fertility. In fact, food choices and lifestyle changes can help boost fertility.

Here are 16 natural ways to boost fertility and get pregnant faster.

1. Eat foods rich in antioxidants

Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.

One 2012 study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.

A study of 232 women showed that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth.

The jury is still out on how much antioxidants will or won’t affect fertility, but there’s evidence pointing to the potential.

Foods such as fruits, vegetables, nuts, and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta carotene, and lutein. Eating more of these healthy foods shouldn’t hurt in the effort.

2. Eat a bigger breakfast

Eating a substantial breakfast may help women with fertility problems.

One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For moderate weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of either can contribute to infertility.

In addition, by the end of the 12-week study, these women had ovulated more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.

3. Avoid trans fats

Eating healthy fats every day is important for boosting fertility and overall health.

However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods.

Studies have found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility for both men and women.

4. Cut down on carbs if you have PCOS

Following a lower carb eating plan (where less than 45 percent of calories come from carbs) is generally recommended for women with PCOS.

Several studies have indicated that managing carb intake provides beneficial effects on some aspects of PCOS.

Lower carb diets may help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping menstrual regularity.

5. Eat fewer refined carbs

Speaking of carbs: It’s not just the amount of carbs that’s important, but also the type.

Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and rice.

These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI).

Insulin is chemically similar to ovarian hormones. These hormones help our eggs mature. Consistently elevated insulin can cause the body to produce fewer reproductive hormones, contributing to a lack of egg maturation and ovulation.

Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.

6. Eat more fibre

Fibre helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fibre can help remove excess oestrogen by binding to it in the intestines.

One older study in 2009 associated soluble fibre, such as from avocados, sweet potatoes, oats, and fruits, with lower levels of oestrogen and progesterone.

Some examples of high fibre foods are whole grains, fruits, vegetables, and beans. The daily recommended intake of fibre for women is 25 grams per day and 31 grams for men.

Check with your doctor on your current fibre intake to see if you should be eating more.

7. Swap protein sources

Replacing some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a reduced risk of infertility.

A study showed that when 5 percent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50%.

Consider replacing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish.

8. Choose high fat dairy

High intakes of low fat dairy foods may increase the risk of infertility, whereas high fat dairy foods may decrease it.

One large study from 2007 found that women who consumed one or more servings of high fat dairy per day were 27% less likely to be infertile.

To reap these potential benefits, try replacing one low fat dairy serving per day with one high fat dairy serving, such as a glass of whole milk or full fat yogurt.

9. Add in a multivitamin

If you take multivitamins, you may be less likely to experience ovulatory infertility.

In fact, an estimated 20% of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week.

For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.

Our Optipreg Prenatal Multivitamin contains the recommended amount of folic acid plus 18 vitamins and minerals that are beneficial to reproductive health. It can be taken by both male and females.

Have a chat with your doctor about supplements including Optipreg Prenatal that could help get you closer to pregnancy.