Many women face fertility issues, due to which parenthood can be challenging. However, rather than shifting to medicines that can have adverse effects on the body, you can choose natural ways to boost your fertility. Both food and lifestyle choices can help in boosting fertility.
Foods that Increase Fertility in Females
Diet is something that can help boost fertility in females effectively. Here is a list of some foods that can boost fertility.
Antioxidant-rich foods
Antioxidants are essential for the body as they clear up the damaging radicals in the system. These radicals can damage sperm in men and eggs in women. Folate and zinc are antioxidants that can deactivate the radicals in the body. A study conducted on women showed that higher folate consumption increased the chances of implantation, clinical pregnancy, and child-birth. [1]
Fruits, vegetables, nuts, and grains with a higher folate amount, vitamins C and E, beta-carotene, and lutein, are necessary foods for increasing fertility.
Full-fat dairy products
Full-fat dairy is rich in saturated fat, benefiting pregnancy and fertility. They’re rich in vitamins A, E, D, K, and K2. A study on women showed that those who consumed full-fat dairy products faced less ovulation and fertility problems than those who used low-fat dairy products.
The best way to incorporate full-fat dairy products into your diet is to switch to full-fat milk and yogurt. You could also delve into some extra calories with full-fat ice cream if you have a sweet tooth.
Liver
The liver is loaded with vitamin A which is usually difficult to obtain from other foods. Cow liver is full of nutrients, especially absorbable iron that reduces the risk of miscarriage and maternal anemia. It contains vitamin B12, which is vital for forming red blood cells and even DNA in the body. Choline, Omega-3, folate, and fatty acids are also found in high amounts in the liver.
Fiber
Fiber is a great way to remove excess toxins from the body and balance blood sugar levels. At times excess estrogen can bind itself to the intestines, which is removed from the body with the help of some types of fiber. Soluble fibers such as those from avocados, sweet potatoes, and other fruits showed lower levels of estrogen and progesterone.
The daily fiber intake recommended for women is 25 grams which can be obtained from whole grains, fruits, beans, and vegetables. A study showed that consuming 10 grams of cereal fiber in a day reduced the risk of infertility in women older than 32 years by almost 44%. [2]
Vitamins to Boost Fertility
As you know, diet is most important in helping to boost fertility, and vitamins play a huge role in your diet and health. Here are some essential vitamins that you should incorporate into your diet to improve it.
B vitamins
Folic acid is a form of vitamin B9 important before and even during pregnancy. Vitamins B1, B2, B3, B6, and B12 lower the risk of ovulatory infertility in women. Studies have shown that vitamin B12 improves it in women undergoing infertility problems. A B-complex multivitamin intake could boost fertility.
Coenzyme Q10
The body naturally produces coenzyme Q10 (CoQ10), but increasing its intake may increase it. A study on women showed that women who took CoQ10 supplements had a better ovarian response, especially in IVF treatment. [3]
Vitamin D
Research shows that women suffering from PCOS also have lower vitamin D levels in their bodies. Increasing vitamin D intake can improve ovarian stimulation and help boost it in women. Overall, calcium and vitamin D are essential for women’s health.
How to Increase Fertility in Women
The best and safest way to increase fertility in women is to opt for a better diet and a healthy lifestyle. Opting for foods that boost fertility and increasing the intake of certain vitamins can help increase it. Moreover, getting active and doing physical activity also improves it, especially in women who are obese. However, you need to moderate your physical activity because higher exercise is linked to decreased fertility levels. [4]
Stress also leads to decreased fertility and lowers the chances of pregnancy. Taking some time off to relax will reduce the hormones that inhibit pregnancy and help increase fertility in women.
How to Boost Fertility in your 40s
It can be difficult to conceive in your 40s but maintaining a healthy weight and diet boosts fertility. With age, the body changes, so you need to be mindful and keep getting regular checkups from your doctor. If you drink alcohol and smoke, you need to lose both to keep your body clean from toxins. Sticking to a good diet filled with essential vitamins and nutrients while doing moderate exercise can boost it in your 40s.
Natural Ways to Boost Fertility Fast
Switching to antioxidant-rich foods and increasing your intake of vitamins is one natural way of boosting fertility. Moreover, increasing your breakfast can improve fertility. Lowering carbs in your diet, especially if you have PCOS, can help increase it. Reducing the intake of refined carbs and increasing fiber consumption is another natural way to boost it. You need to stay active and reduce your stress to increase it naturally.
What are some Natural Ways to Increase Fertility?
Improving your diet and getting physically active improve your chances of getting pregnant. Cutting caffeine from your diet and reaching a healthy weight are some of the natural ways to increase fertility. You also need to reduce alcohol intake and check your iron levels to ensure that your body is in good form. Increasing vitamin intake and using natural supplements such as maca, bee pollen, and royal jelly can increase it. [5]
The Bottomline
There are natural ways to increase fertility in women. Just because you aren’t conceiving doesn’t mean you won’t be able to. Opting for natural ways to boost it through diet and lifestyle can help you get pregnant.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Gaskins, A. J., Afeiche, M. C., Wright, D. L., Toth, T. L., Williams, P. L., Gillman, M. W., Hauser, R., & Chavarro, J. E. (2014). Dietary folate and reproductive success among women undergoing assisted reproduction. Obstetrics and gynecology, 124(4), 801–809. https://doi.org/10.1097/AOG.0000000000000477
- Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2009). A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility. European journal of clinical nutrition, 63(1), 78–86. https://doi.org/10.1038/sj.ejcn.1602904
- Xu, Y., Nisenblat, V., Lu, C., Li, R., Qiao, J., Zhen, X., & Wang, S. (2018). Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reproductive biology and endocrinology : RB&E, 16(1), 29. https://doi.org/10.1186/s12958-018-0343-0
- Evenson, K. R., & Hesketh, K. R. (2016). Studying the Complex Relationships Between Physical Activity and Infertility. American journal of lifestyle medicine, 10(4), 232–234. https://doi.org/10.1177/1559827616641379
- Ali, A. F., & Awadallah, A. (2003b, September). Bee propolis versus placebo in the treatment of infertility associated with minimal or mild endometriosis: A pilot randomized controlled trial. A modern trend. Fertility and Sterility, 80, 32. https://doi.org/10.1016/s0015-0282(03)01886-7
