Optimizing Fertility

If you have made the decision to have a child but have had difficulty in becoming pregnant here are
a few things a qualified Naturopath can recommend for both partners.

The pre-conception phase is a time to lay the foundations for a healthy pregnancy and it is equally
important that both men and women prepare their bodies for a successful outcome.

Women need to identify their “fertility window” (i.e time of Ovulation) and ensure that the uterus
and fallopian tubes are functioning properly

Men need to ensure that they have good quality sperm (quantity & swim in the right direction)

  •  A Detox program will assist
  • Ensure that a good diet is consumed
  • Abstain from Alcohol, Caffeine and Smoking
  • Address any Stress
  • Avoid exposure to environmental toxins & chemicals
    (ie Plastic bottles and plastic food storage containers as these contain BPA’s)
    (ie Detergents & other cleaning products that contain harmful chemicals)
  •  BUY ORGANIC PRODUCE especially meat, chicken, dairy and eggs as these have added
    hormones. Fruit and vegetables are also exposed to pesticides so best to buy ORGANIC
  •  AVOID canned foods
  •  BUY foods without plastic packaging

Key nutrients for fertility

Title: Nourishing Fertility: A Guide to Nutritional Support for Reproductive Health. While there are
various factors influencing fertility, one aspect that deserves attention is nutrition. A well-balanced
diet rich in essential nutrients can play a crucial role in supporting reproductive health. Today, we
will explore some key nutrients and their food sources perfect for nourishing you on your fertility

1. Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and
DHA (docosahexaenoic acid), are essential for reproductive health. These fatty acids are
found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia
seeds, and walnuts. Omega-3s contribute to hormonal balance, regulate inflammation,
and support the development of a healthy uterine lining, which is crucial for implantation.
Recommendation: Include at least two servings of fatty fish per week or incorporate plant-based
sources of omega-3s into your diet through seeds and nuts.

2. Zinc: Zinc is a vital mineral that plays a role in various reproductive processes, including
egg development and sperm production. It is found in foods such as lean meats, poultry,
dairy products, beans, and nuts. Adequate zinc levels are associated with improved
fertility for both men and women.
Recommendation: Ensure a well-rounded diet with sufficient zinc by including a variety of zinc-
rich foods in your meals.

3. Folic Acid: Folic acid, a B-vitamin, is well-known for its importance during pregnancy, but
it also plays a crucial role in fertility. For women, it helps in the formation of healthy eggs
and may reduce the risk of neural tube defects in early pregnancy. Good sources of folic
acid include leafy greens, legumes, fortified cereals, and citrus fruits.
Recommendation: Consume foods rich in folic acid regularly and consider a folic acid
supplement if planning a pregnancy.

4. Magnesium: Magnesium is involved in over 300 biochemical reactions in the body,
including those related to fertility. It supports the production of sex hormones and aids in
the regulation of the menstrual cycle. Foods rich in magnesium include leafy greens,
nuts, seeds, whole grains, and legumes.
Recommendation: Incorporate magnesium-rich foods into your diet to support reproductive
health and overall well-being.

5. Vitamin C: Vitamin C is a powerful antioxidant that helps combat oxidative stress, which
can impact fertility. It also plays a role in the absorption of iron from plant-based sources.
Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources of vitamin C.
Recommendation: Include a variety of vitamin C-rich foods in your diet to promote a healthy
reproductive system.


Refined grains (wheat/ pasta/ flour)>>>>>Wholegrains (Spelt/Quinoa/Brown rice/Millet)
Vegetable oils/ margarine >>>>>> >>>>>>Olive, Coconut, Avocado oils/ Nut butters
Added sugar/ Artificial sweeteners >>>>>>>>Honey/ Maple syrup
Take away foods>>>>>>>>>>>>>>>>>Home cooked meals
Alcohol & Energy drinks>>>>>>>>>>>Kombucha/ Mineral water
Coffee/ Tea>>>>>>>>>>>>>>>>>>> Dandelion coffee/ Herbal teas

Conclusion: Optimising fertility through nutrition is a holistic approach that involves maintaining a
balanced and varied diet. By incorporating foods rich in key fertility nutrients you can feel
confident that you are nourishing your body throughout your fertility journey. For more information
on how nutritional support and naturopathy can assist you for all things fertility contact the clinic today!

Written by Andrea Pryor – to book a consultation with Andrea call 95723211 or book via our website.

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