The impact of nutrition on fertility

This is an often overlooked factor. Inadequate nutrition may be a contributing factor to infertility in 46% of cases (far more than other factors such as body weight or physical activity) [1],[2].

Similarly, a dietary intake of polyunsaturated omega-3 fatty acids, alpha-linolenic acid and docosahexaenoic acid (DHA) may have a positive impact on women who have undergone IVF/ICSI [3]. Omega Mama is our supplement omega 3 pregnancy vegan, rich in DHA. 

A study was also able to show that couples who ate more seafood became pregnant sooner than those who rarely consumed it [4].

Everything that makes up our bodies, including hormones, is built from what we eat and absorb. Food is therefore the raw material for our hormones and is essential for hormonal balance.

Moreover, food provides us with the vitamins, minerals and phytonutrients that act as the "fuel" for all the chemical reactions taking place every second in our bodies — including those required for the menstrual cycle and fertility.

Finally, hormonal balance often goes hand in hand with a healthy libido (a low libido is frequently a sign of hormonal imbalance), which is helpful when you are trying to conceive!

How can you practically optimise your hormonal balance?
Start by avoiding inflammatory foods, stock up on nutrients, and take care of your liver!

Avoid refined sugar
 

Whether in the form of sweets, pastries, fizzy drinks, refined cereals… By disrupting blood sugar levels, refined sugar creates inflammation, which is the breeding ground for hormonal imbalances. Inflammation also contributes to the decline of ovarian reserve.

Eat brown rice and potatoes, which mainly contain glucose and little fructose. Glucose is thought to have less of an effect on insulin resistance than fructose.
 

The consumption of sugary drinks (particularly fizzy drinks) has been associated with lower fertility in both men and women [5].

Avoid processed foods
 

They often contain additives, endocrine disruptors, hydrogenated fats and refined sugar, which contribute to hormonal imbalances, and are frequently low in the micronutrients (vitamins, minerals, phytonutrients) needed to support fertility and overall health.

Avoid alcohol, which is inflammatory like sugar
 

It negatively affects the liver, which is a key organ for hormonal balance; it increases circulating oestrogen (one glass of alcohol can raise circulating oestrogen levels by 10%!); it impairs the absorption of B vitamins, which are essential for oestrogen and progesterone balance… and it is harmful for the baby. Not to mention that alcohol is pure sugar. Furthermore, alcohol consumption leads to fewer eggs, poorer egg quality, lower fertilisation rates, poorer sperm quality, and an increased risk of miscarriage…

Avoid large fish
 

Avoid large fish (such as tuna) and other sources of heavy metal exposure, which can disrupt hormones, affect fertility and contribute to negative pregnancy test. 

Eat organic as much as possible
 

To avoid synthetic pesticides, which act as endocrine disruptors, and to maximise the micronutrient content of food.
The higher the quality of the ingredients, the richer they are in micronutrients, and the fewer potentially harmful substances they contain. This is particularly true of animal products, where quality is especially important.

Make the most of fruits and vegetables
 

Favour the most colourful fruits and vegetables. It is antioxidants that are responsible for the colour in plants, and antioxidants help calm inflammation. For example, choose a red onion over a white one.

A 2018 study found that a dietary change towards more fruit and vegetables and legumes, and less red meat, could increase the chances of conceiving and giving birth to a baby following a course of IVF/ART journey. Among women under 35, an increase of 5 points in their diet towards a Mediterranean pattern ("MedDietScore") was associated with a 2.7-fold increase in the likelihood of conceiving and giving birth to a healthy baby [6].

A study of 5,628 women with low-risk pregnancies found that those who consumed large amounts of fast food and little fruit took longer on average to conceive than those following a balanced diet [7]. Women who did not eat fast food reduced their risk of infertility by 41% (p< 0.001).

Eat leafy green vegetables once a day
 

Green vegetables are highly alkalising and help regulate blood sugar levels. They contain significant amounts of magnesium, potassium, bioflavonoids, folates, fibre, and phytonutrients — all nutrients that are essential for hormonal balance and fertility. 

Vegetables from the brassica family, such as cabbage, Brussels sprouts and broccoli, contain indole-3-carbinol, which promotes beneficial oestrogen metabolites over harmful ones.

Eat bitter vegetables
 

They stimulate the liver. By producing more bile, the liver is supported in its detoxification functions, which are essential for hormone metabolism and therefore hormonal balance — and consequently for supporting fertility.

Drink water
 

Drink 1.5 to 2 litres of water per day to avoid dehydration and support elimination.

Don't be afraid of healthy fats, especially omega-3s!
 

Healthy fats are the primary raw material for the production of sex hormones in particular. They reduce inflammation and support hormonal balance. They are also important for egg quality, embryo morphology, and the development of the central nervous system in the child.

You can find them in small oily fish, avocados, olive oil, seeds, and nuts…

Ensure adequate iodine intake
 

Iodine plays a key role in fertility, as it protects the ovaries and is essential for thyroid function, which is itself crucial for fertility, implantation, and the baby's brain development. A word of caution: too much iodine can disrupt thyroid function, just as too little can — so do not supplement without guidance from a healthcare professional. That said, do not hesitate to include seafood in your diet, such as small oily fish and seaweed.

Ensure adequate zinc levels
 

Essential for egg quality, hormonal balance, liver function, neuroplasticity, memory and learning abilities in children. 
 

You can find it in seafood, meat, pumpkin seeds…

Don't forget magnesium
 

Magnesium plays a key role in hormonal balance, as it is essential for liver function and helps regulate our hormones: progesterone, oestrogen and testosterone. It also regulates cortisol, the stress hormone, as well as cholesterol, which has an effect on reproductive hormones. It is also important for the adrenal glands and for blood sugar/metabolic regulation. 

Beyond the fact that the magnesium content of our food has dropped drastically compared to a few decades ago, most people do not consume enough magnesium-rich foods, and many factors can deplete our reserves — such as stress, exposure to heavy metals, consumption of fizzy drinks or refined/processed products, sweating, and sugar intake (we need 54 molecules of magnesium to metabolise just 1 molecule of sugar)...

Discover our magnesium pregnancy Mama-gnésium. It contains 100% magnesium bisglycinate, the form best absorbed by the body, with no digestive discomfort. 

Stabilise blood sugar levels 
 

Blood sugar balance is the cornerstone of hormonal health. A few tips to help stabilise it:
Favour a low glycaemic index diet
Opt for gentle cooking methods such as steaming, or eat more food raw (cooking contributes to raising blood sugar levels)
Eat foods rich in fibre, which slow the release of sugar into the bloodstream (vegetables, legumes, nuts and seeds, whole fruit, wholegrains...)
Include protein and healthy fats at every meal (which help maintain blood sugar levels)
Avoid snacking throughout the day
Get moving: gentle physical activity such as walking can help regulate blood sugar levels

Adequate nutrition can help improve the quality and quantity of cervical mucus, which is crucial for achieving a positive pregnancy test. Indeed, without good-quality cervical mucus, the female reproductive system is hostile to sperm, which cannot survive in such an environment.

Generally speaking, good-quality cervical mucus reflects hormonal balance — in particular, sufficient oestrogen production, which supports its production. All the advice mentioned above will therefore be beneficial in this regard, but here are a few additional tips.

The egg of the current cycle reflects our health from 3 months ago. It takes around a hundred days for the dominant follicle to reach ovulation. Its health therefore depends on what happened during that fairly long period. The same applies to men: the sperm released today were formed during the preceding 3 months or so.

Good nutrition will improve the quality of eggs by protecting them from pollutants, and by contributing to the fluidity of their membrane, enabling fertilisation, and sperm quality by supporting good motility and flawless morphology. 

Our range of pregnancy food supplement, Baby Bump, Bump essentials, Bump powder, for the conception and pregnancy period, is rich in healthy fats (DHA), vitamin D, selenium and zinc!

Our supplement Ovo+ containing zinc, Coenzyme Q10 and NAC contributes to improving egg quality. 

Nutrition plays a role at every stage of conception, including ovulation.

Purple power (blueberry) and Choconut power (chocolate hazelnut) are rich in plant proteins, with 5g of protein per serving. 

After ovulation (luteal phase), the follicle transforms into a corpus luteum, which secretes progesterone. 
The role of progesterone is to maintain the uterine lining that receives the embryo during implantation. 
If not enough progesterone is produced, the egg does not have enough time to make its way through and implant. 
Cycles that are too short result in insufficient progesterone, making it difficult to sustain a pregnancy. Progesterone insufficiency is often responsible for miscarriages. 

Our prenatal supplement BABY BUMP is rich in DHA but also in vitamin B6.

Good nutrition can help increase the supply of blood, oxygen, and nutrients to the endometrium, and support the rebuilding of endometrial tissue.

A multitude of nutrients are essential for implantation: vitamins B12, E, D, B9, and minerals such as copper, iodine, selenium, and zinc.

A high prostacyclin/thromboxane ratio driven by omega-3s may increase the chances of pregnancy in women with fertility problems by increasing blood flow to the uterus [15].

From the very start of pregnancy, a wide range of nutrients are required both for the development, health and functions of the placenta — such as vitamins B, C, D, E and the minerals copper, iron, selenium and zinc — and for the baby's development (morphogenesis, organogenesis, development of the nervous system, composition of bones and tissues…) — such as vitamins A, B, D, E and the minerals copper, iron, zinc and iodine…  

Pregnancy, from the very first day, is therefore a process that places very high demands on micronutrients. It is also essential to have an adequate intake, as the body will always prioritise the baby's health over the mother's. Consequently, if deficiencies or insufficiencies are present, the mother may find herself "depleted" of her nutrients and end pregnancy with a very poor nutritional status [16], which will not support a gentle post-partum or milk production. It is also advisable to take a post-partum supplement after birth. 

Folates, or vitamin B9, play an essential role in DNA synthesis, methylation (the transfer of a methyl group to another molecule), and protein synthesis. Folate deficiency can impair this methylation process and lead to an accumulation of homocysteine, thereby triggering excessive oxidative stress reactions.

Vitamin B9 deficiency may also be a possible contributing factor in recurrent miscarriages.
For women planning a pregnancy, routine folic acid supplementation is recommended from 4 weeks before conception until 8 weeks after, at a recommended dose of 400 µg per day [21].

Furthermore, folic acid supplementation has been associated with better-quality embryos, higher chances of becoming pregnant, and a reduced risk of anovulation [22].

BABY BUMP, our prenatal vitamins, provide 400µg of vitamin B9 in methylated form, while also covering all essential nutrient needs to prepare your body for the pregnancy ahead.

Looking for an alternative to folic acid? Opt for our pregnancy gummies LEMON FOLATES, sugar-free and strawberry-flavoured, which also provide vitamin B9 in methylated form. Our pregnancy snacks are also a tasty option.
 

In summary: tips for optimal nutrition

- Eating organic as much as possible
- Avoiding alcohol, sugar and processed/refined products
- Eating a variety of fruits and vegetables every day to benefit from the vitamins, minerals and phytonutrients we need to support fertility
- Not being afraid of healthy fats and getting enough omega-3s (DHA)
- Eating quality protein at every meal
- Optimising your microbiome to better absorb nutrients and reduce toxins 
- Maintaining a healthy weight / staying active
- Too little or too much body fat can contribute to under- or over-secretion of oestrogen, amenorrhoea (absence of periods), an increased risk of miscarriage or pre-eclampsia.
- Supplementing, particularly with B9, magnesium

Given that our soils are becoming depleted of nutrients, that our lifestyle contributes to draining our stores of certain nutrients (stress depletes magnesium and B vitamins, the pill depletes zinc, magnesium and B vitamins…), and that it is preferable not to take any risks when trying to conceive, supplementing before conceiving a baby is recommended.

At a minimum, it is recommended to take vitamin B9 supplements at 400 micrograms per day to prevent neural tube defects in the baby. It has been observed that insufficient or deficient levels of vitamin B9 can lead to congenital malformations of the brain, spine and/or spinal cord, including the well-known spina bifida, which forms by day 28 of pregnancy — in other words, before most women even know they are pregnant…

To give your fertility a boost, our range of food supplement to help conceive will be your ally. Red clover, lady's mantle and the zinc bisglycinate work in synergy on ovulation and fertility.