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 four months to form and eggs three 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. Studies show that a low (below 20) or high (above 30) pre-pregnancy BMI increases the risk of miscarriage.
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 (organic doesn't contain growth hormones)
Supplements
Folic acid (400mcg) daily - reduces risk of spina bifida and other neural-tube defects (if you are taking a multi- vitamin, check to see if it already contains folic acid.
General pre-conception multi-vitamins and minerals
Other supplements which may be of benefit (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
Vitamin E 300iu a day
Antioxidants (Vit C) 500mg a day
Vitamin E 300iu a day
Essential fatty acids (EFAs) Linseed (flaxseed) oil 300mg a day
Iron 14mg - best taken with vitamin c (e.g. orange juice)
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 and 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 is 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
- Study links obesity to recurrent miscarriage - Royal College of Obstetrics & Gynaecology Sep 2009
- Obesity is associated with increased risk of first trimester and recurrent miscarriage - Human Reproduction, vol 19 July 2004
- Caffeine intake and Risk of First-Trimester Spontaneous Abortion - New England Journal of Medicine Oct 2000
- Dietary factors and risk of spontaneous abortion - Study in Milan, Italy, Science Direct March 2001
- Red cell magnesium and glutathione peroxidase in infertile women - effects of oral supplementation with magnesium and selenium - Magnes Res., 1994
- Antioxidant intake is associated with semen quality in healthy men - Human reproduction 2005
- Coffee doubles the risk of miscarriage - Mail online Jan 2008
- Passive smoking increases miscarriage risk - Bupa Online May 2004
- Alcohol trebles the risk of miscarriage - Mail Online Feb 02
- 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
