Dietary planning and RDA of Micro and Macro Nutrients to Improve fertility
The nutrition requirement before and after conception increases many folds as parents prepare for pregnancy and a healthy child birth. Various nutritional constituents like antioxidants, vitamins and minerals help protect and improve the egg and sperm health, from damage caused by free radicals. The gestational mother requires balanced supplements of fats for the hormone production and normal physiological function. The diet with abundance of vitamins, anti-oxidants and other nutrients are pre-requisite for optimal health of the neo-natal fetus and a success baby birth.
The requirement for the right balance of nutritional uptake in diet decreases the chances of a mis-carriage due to insulin resistance, damage done by free radical to genetic constitution of DNA and egg and sperm health.
The following table captures the details on important nutrients to improve fertility in an expectant mother.
| Serial Number | Nutrient Name | Source of Nutrient | Recommended Dietary Levels/day | Nutrient function |
|---|---|---|---|---|
| 1 | Vitamin D | cod liver oil, dairy, eggs and fatty fish | 1500 IUIs – 2000 IUIs | help the body create sex hormones that impact ovulation and hormonal balance |
| 2 | Vitamin E | almonds, dark leafy greens vegetables, papaya, olives, Sunflower seeds | 200 IUIs | i). improve sperm health and motility in men.ii). help protect sperm and egg DNA integrity. |
| 3 | Vitamin C | Indian Gooseberry | 500mg – 750mg | i). Corrects luteal-phase-defect as it boosts progesterone and estrogen levels.ii). Improves pregnancy rates and helps prevents miscarriages. |
| 4 | CoQ10 | seafood and organ meats | 200mg – 600mg | i). Required by cell in the body for energy production.ii). increases ova (egg) and sperm health.iii). necessary for sperm motility in semen.iv). protect cells from free radical damage.v). Improving egg quality by powerful effect on regenerating the mitochondria. |
| 5 | Lipoic Acid | Potatoes, spinach and red meat | i). protect the female reproductive organsii). protect improve sperm quality and motility | |
| 6 | Vitamin B6 | 10mg | i). Regulate blood sugars. ii). Alleviates Pre menstrual syndrome.iii). Relieving symptoms of morning sickness.iv). Lengthens luteal phase and helps produce progesterone. | |
| 7 | Vitamin B12 | Cheese, Calms, Fish eggs, crab, lobster, liver, mussels, oyster | i). improve sperm quality and production.ii). boost the endometrium lining in egg fertilization.iii). decreasing the chances of miscarriage. | |
| 8 | Vitamin B complex | Vitamin B1 1.1mg Vitamin B2 -1.1mg Vitamin B3- -14mg Vitamin B5 — 5mg Vitamin B6–1.3mg Vitamin B7–30mcg Vitamin B9–400mcg Vitamin B12–2.4mcg | ||
| 9 | Folic Acid (Vitamin–B9) | Asparagus, black beans, kidney beans, navy beans, liver, lentils, pinto beans. leafy green vegetables orange juice, and enriched grains | 800ug. | i). prevents neural tube defects, congenital heart defects, urinary tract anomalies in developing fetuses.ii). Controls homocysteine level in the blood preventing spontaneous abortion and pregnancy complications, such as placental abruption and pre-eclampsia. |
| 10 | Myo-Inositol | 2000mg | i). restore fertility in woman with PCOS.ii). Improves egg quality. | |
| 11. | Melatonin | 3mg | i). Improves egg quality by reducing the level of an oxidizing agent called 8-OHdG. | |
| 12. | DHEA | 75mg | i). Improves egg quality Usually for older ladies (40yrs+) with diminished ovarian reserves. | |
| 13. | L’Arginine | 500mg – 2000mg | i). Improves egg quality and uterine blood flow. | |
| 14. | Iron | Lentils, , kidney beans, pumpkin seeds, sesame seeds, molasses, | i). prevents anovulation (lack of ovulation) and possibly poor egg health | |
| 15. | Selenium | cod, salmon, sardines, shrimp, tuna, turkey,liver | 200ug | i). protect the eggs and sperm from free radicals.ii). Promotes implantation,ii). Prevents chromosomal damage caused by free radicalsiii). necessary for the creation of sperm.v). prevents miscarriage |
| 16. | Zinc | oysters, lamb, sesame seeds, pumpkin seeds, turkey, shrimp, yogurt. | 15 mg. | i). Improves male fertility.ii). Boosts sperm levels.iii). improve the form, function and quality of male sperm and decrease male infertility. |
| 17. | Omega-3 acids | chia seed,Flax seeds, walnuts, salmon, sardines, shrimp, | i). helping to regulateii). hormones in the body, iii). increase cervical mucous,iv). promote ovulationv). overall improve the quality of the uterus by increasing the blood flow to the reproductive organs.vi). Omega-3 fats contains NHA and EPA. Dha prevents premature birth, low birth weight and hyperactivity in children | |
| 18. | Fats | Coconut oil, fish, nuts, seed | i). Fats in boby like cholesterol, controls and improves functioning of sex haromes. | |
| 19. | Fiber | i). Fiber removes excess estrogen and xenohormones in the system |
Foods to avoid that decrease fertility:
i). Avoid hydrogenated oils and vegetable oils used in cooking at high heat.
ii). Avoid processed/refined and artificial sugars.
iii). Avoid Pasteurized juices such as bottled fruit juices that contain concentrated sugar, that shoot up the blood sugar levels and negatively impact the functioning of immune system and hormonal balance.
iv). Avoid caffeine that affects the hormonal balance, increase miscarriage and prevents ovulation.
v). Avoid soy foods soy cheeses, soy burgers, soy protein powder, soy milk, soy chips, and soy meats; that have a estrogen mimicking psychological impact.
vi). GMO foods (genetically modified foods) reduces fertility and lead to an influx on infertility rates.
vii). Don’t eat foods which are high in the retinol form of vitamin A, such as liver and liver products.
viii). Eat no more than two portions a week of oily fish a week that may contain dioxins and PCBs (polychlorinated biphenyls).
Recommended dietary additions
1. Studies recommend dietary addition of micro and macro nutrients to improve chances of fertility, especially in following conditions:
i). you have had a child with a neural tube defect, such as spina bifida.
ii). you have any incidence of has a neural tube defect in your family history.
iii). you are on anti-epileptic drugs medication.
iv). you suffer from coeliac disease (autoimmune condition triggered by gluten)
v). you suffer from sickle cell disease.
vi). you suffer from thalassaemia.
vii). you suffer from diabetes.
viii). Your BMI (Basal Metabolic Index) is higher than 30
2). Choline is a nutrient that reduces harmful gene effects that may result in birth defects and important for the brain functions. Egg yolks and Cauliflower are rich source of choline.
If you have any query related to this, Please let us know by submitting your queries in the section mentioned below or write us at [email protected]