Diet & Nutrition

Why?

It is important that both partners are eating a healthy diet. What we feed our bodies affects the quality of sperm and eggs. Whatever your age, the quality of your sperm and eggs can be improved. If your diet needs improving then start right away because sperm can take up to about four months to form and eggs 3 months to mature so what you do now takes time to produce results.

Fertility can be affected if you are underweight or overweight. The ideal Body Mass Index (BMI) for conceiving is within the normal range of 20-24 although research has shown that 24 is the ideal BMI.

What you can do

Eat organic - food grown in organic soils is 85% higher in nutrients
Eat at least 5 portions a day" of fruit and veg, ideally including beans and pulses
Eat wholegrains - wholemeal bread and pasta, brown rice, and oats
Eat organic natural "live" yogurt
Eat organic butter instead of margarine
Eat calming foods high in magnesium like green leafy vegetables and bananas
Drink at least 2 litres of filtered water a day (gets rid of toxins, chemicals & excess oestrogens)
Include essential fatty acids in your diet - nuts (especially brazil nuts), seeds (especially pumpkin and sunflower), oily fish (especially sardines, mackerel, herring and tuna).
Eat organic chicken, free range eggs, milk and cheese (this doesn't contain growth hormones)

Supplements

Folic acid (400mcg) daily - reduces risk of spina bifida and other neural-tube defects. It is also good for men to take. If you are taking a multi- vitamin, check to see if it already contains folic acid or any of the other supplements listed below.

General pre-conception multi-vitamins and minerals

Other supplements which may be of benefit to both women and men (please check with your doctor or nutrition expert before taking them) include:

Selenium 200mcg a day
Coenzyme Q10 200mg a day
Magnesium 300mg a day
Zinc citrate 30mg a day
Antioxidants (Vit C) 500mg a day
Vitamin E 300iu a day
Iron 14mg - best taken with vitamin c (e.g. orange juice)
Essential fatty acids (EFAs) Linseed (flaxseed) oil 300mg a day

Supplements specifically for men include

L-Arginine 500-1,500mg a day
L-Carnitine 500-2,000mg a day

What to avoid

It is a good idea to avoid additives, preservatives and chemicals including: monosodium glutamate (found in Chinese and processed food), aspartame (an artificial sweetener found in a large variety of food/drink, and acrylamide (found in crisps and chips). All these can affect fertility.

Also avoid eating undercooked seafood, meat, pate or unpasteurised cheese which may carry Listeria.

Avoid eating liver or liver products as it contains high levels of vitamin A which can harm an unborn baby.

Alcohol can decrease absorption of vitamins and zinc, reduce fertility by half and increase the risk of miscarriage. So reduce alcohol consumption to a maximum of 2 units per week.

Caffeine has also been linked to miscarriage and to reduced sperm count, so cut down or gradually replace it with caffeine-free alternatives or with water, herbal teas and the like. It is not clear how much is a safe daily consumption so it's best to steer clear while trying to conceive and in the first three months of pregnancy. After that it's best to keep it to under 200mg per day which equates to about 2 cups of instant or brewed coffee or 4 cups of tea. Remember chocolate, energy drinks and de-caffeinated coffee all contain caffeine.

Research and Articles

Weight and men's fertility - National Institute of Health, US 2007
Diet & lifestyle changes may help prevent infertility from ovulatory disorders - Harvard School of Public Health 2007
Lead and infertility - University of California 2003
A leaner fitter future - Association for the study of obesity 2007
Effects of caffeine consumption on delayed conception - Johns Hopkins Uni, Baltimore 1995
Weight loss & significant improvement in pregnancy and ovulation rates - QE Hosp/Uni. Adelaide 1995
Does moderate alcohol consumption affect fertility? Denmark study published by BMJ 1998
Impact of lifestyle on reproductive performance - European Soc Human Reproduction & Embryology 2007
Caffeinated beverages and decreased fertility - Nat. Inst. Environmental Health Sciences 1988
Iron supplementation may decrease risk of infertility - Harvard School of Public Health 2006
Low fat diet and infertility - Nurse Health Study 2007
Antioxidant intake is associated with semen quality in healthy men - Human reproduction 2005
Great "eggs"pectations - fertility and diet - Better Nutrition 2000
Guys, eat fruit and veg to improve fertility - MSNBC 2006
Dinner's on the table: bonk appetit - The Times - 2005
Recipe for pregnancy - The Times - 2005
The men, the myths and the need to quit smoking - Times Online 2006

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