Six Pillars for Optimal Fertility

Weight 

Being overweight can have impact fertility for both men and women.

Women

• Irregular menstrual cycles

• Ovulation problems 

• Difficulty conceiving 

• Increased risk of miscarriage Increased risk of PCOS & endometriosis 

  
  

Men

• Lower sperm count 

• Decreased quality of sperm

• Hormonal imbalances 

• Risk of erectile dysfunction 

Macronutrients 

Protein 

• Helps build muscle mass and repairs cells 

• Plays a role in creating hormones/enzymes 
  

Fat 

Helps with hormone production & absorption of vitamins A & D 

Carbohydrates 

• The body's main source of fuel

• Provides energy for cells to function & keeps hormones in balance needed for conception 
  

Micronutrients 

Folate (B9): Important for fetal development & can reduce the risk of neural tube defects. RDA: 400 mcg/day 

B12: May help fertility by increasing sperm number & quality. RDA: Pregnant women- 2.6 mcg.day, Non-pregnant Adults- 2.4 mcg/day 

Omega-3: Important for hormone production & regulation. Plays important role in brain development. RDA: 200-300 mcg/day for pregnant & breastfeeding women 

Vitamin D: Has been linked to better egg quality in women & helps with sperm production, motility, & formation in men. RDA: 600-800 IU for adults ages 19-70 

Iodine: Deficiency may lead to irregular menstrual cycles, decreased fertility & increased risk of miscarriage. Adequate intake is important for women trying to conceive or are pregnant.

RDA: Pregnant & Breastfeeding- 250 mcg, Non Pregnant- 150 mcg 

Choline: Important for the development of the fetal brain and nervous system. Low 

choline may impact fertility: RDA: Adult Men- 550 mg, Adult Women: 425 mg

Blood Sugar & Fiber 

Blood Sugar (glucose) is the main source of energy for your cells. Blood sugar needs to be kept within a healthy range in order for all cells and systems to function properly. Fiber is the "skeleton" of plants  Women who consume more than 25 g/day have improved pregnancy rates than women who eat less than 20g/day due to the fact fiber helps to regulate hormones involved in ovulation. 

Men who consume adequate amounts of fiber can improve sperm quality by lowering oxidative stress levels 

Detoxification 

Oxidative stress is caused within our cells by an imbalance of free radicals and antioxidants, which can impair fertility 

Phytochemicals are compounds found fruit, veggies & whole grains that prevent damage from free radicals, and may be beneficial for promoting fertility health - all phytochemicals are antioxidants 

Hormone disruptors are a type of environmental pollutant found in everyday products such as pesticides, plastics, food packaging, household chemicals beauty products, and personal care items- these can cause a disruption in fertility. Check for Bisphenol A on products and eat organic when possible.

Lifestyle  

Alcohol: It is recommended to limit alcohol intake or give it up altogether if you are trying to get pregnant as it can lead to irregular periods/decreased ovulation in women & decreased testosterone levels/poor sperm quality in men. 

Exercise: Moderate exercise is beneficial for fertility but over exercising may have negative consequences such as amenorrhea/irregular periods in women & decreased sperm quality in men - 30 minutes of moderate exercise is recommended. 

Sleep: Adults between the ages of 18-64 should aim for 7-9 hours per night. A lack of sleep can lead to hormone imbalances, decreased fertility, menstrual irregularities in women & reduced sperm quality, decreased testosterone, higher risk of infertility in men. 

Stress: High-stress levels can interfere with hormones in the body such as progesterone/estrogen which are essential for conception & pregnancy- if they are imbalanced this can contribute to infertility. 

For more information, link to:

the eBook the ultimate guide to fertility

The eBook the ultimate guide to fertility