Nutrition

Alison Boden, MPH, RDN dietitian and functional nutritionist focused on reproductive health, @nourishing_radiance

Courtney Maree Reiman DACM, LAc, acupuncturist specializing in fertility, pregnancy, postpartum and loss @drcourtneyreiman

Does food really matter while trying to get pregnant? 

Not only is food important to ensure your nutrient stores are strong and healthy for both pregnancy and postpartum, but also to help with conception. For those struggling with getting and staying pregnant, nutrition is the first thing we want to take a look at. Underlying nutrient deficiencies, hormonal imbalances, undiagnosed food sensitivities, and gut health can all lead to fertility issues and are best addressed with nutrition. These may be showing up as varying diagnoses — like PCOS, irregular ovulation or periods, or even “unexplained infertility” — but the underlying root of each is often an imbalance of nutrients. There is no “one size fits all” diet for fertility improvement, but our focus should always be on foods to eat more of, rather than foods to eat less of. We will talk more about that later. 

When should I start taking a prenatal vitamin? 

If possible, begin taking a multivitamin or prenatal at least a few months before you start “trying”. Prenatal vitamins have a higher percentage of many nutrients necessary for pregnancy, and it’s important to find a high quality prenatal to ensure optimal absorption and non-synthetic forms of nutrients such as folate, or the bioavailable form of l-methylfolate.  Learn more about nutrients necessary for pregnancy, folic acid v. folate, and how to choose a prenatal here. 

Can you explain the quality I am getting from real food versus a supplement? 

Think of food as the core or foundation of your diet and nutrition, and supplements as your backup plan for falling short. Whole foods (clean sourced, organic whenever possible) contain an ample form of each nutrient that our body is best at utilizing, as well as many other cofactors, antioxidants, and phytochemicals that help our bodies use these nutrients and keep us healthy. Supplements can’t replace wholesome and balanced meals, but can help fill in the gaps.

What about probiotics?

Probiotics can be useful while trying to conceive. The gut actually has a very strong connection to hormonal health, nutrient intake, and the immune system — all of which influence female fertility. Researchers have recently found that the uterus, which they had formerly thought to be sterile, has good bacteria in it that is reflective of the bacteria composition of our guts and vaginas. So taking a probiotic can ensure that we have the "right" type of good bugs everywhere. 

What are foods that are considered “fertility friendly”?

From a Chinese medicine perspective, we want to be sure there is a healthy balance and supply of Qi, blood, yin, and Jing to produce healthy eggs and hold and sustain a healthy pregnancy. While Western medicine classifies foods according to their vitamin or mineral content, Chinese medicine is more concerned about the energetic qualities of foods that remedy a patient’s imbalance when we are looking to optimize fertility. 

Keep in mind it’s important to consult your Chinese medicine practitioner on areas that need improvement rather than trying to self-diagnose. Based on your diagnosis, certain foods will be extremely helpful in optimizing your ability to get pregnant and sustain a healthy pregnancy, whereas other foods might be less appropriate for your circumstance. Here are some examples of major areas that we look at in Chinese medicine:

Foods that tonify Qi — Some examples of someone who is ‘Qi deficient’ can include any of the following: low energy, prone to illness, become easily bloated or tired after eating, overall digestive issues, easily sweat, have poor circulation, shortness of breath. Examples of foods that can help tonify our Qi include certain meats, black beans, squash, sweet potato, pumpkin seeds, oats, sweet rice, congee, chestnuts, coconut, and walnuts.

Foods that nourish blood/Yin — Examples of someone who is blood or Yin deficient can include any of the following: low energy, light and short (or no) periods, dry skin/hair/nails, insomnia, mild anxiety, poor memory, dull/pale complexion, and overall weakness. Examples of foods that can help nourish the blood and yin include animal protein (from clean sources - free from antibiotics and hormones), nettles, royal jelly, darker berries such as blackberries, raspberries, goji berries, black sesame seeds, wheat grass, kelp and seaweeds, and dark leafy greens.

Foods that strengthen Jing — Jing translates into essence, and it defines your basic constitution. It determines your physical and energetic attributes before you are even born and you inherit your Jing from your parents. People with decreased Jing show symptoms of accelerated aging such as graying hair, hair loss, fatigue, memory loss, reduced health of your bones and teeth, reduced ovarian reserve, and/or lower quality eggs. Foods that can help preserve and even replenish your Jing include eggs (from chicken, or fish such as roe), organ meats, bone broth, royal jelly, goji berries, kidney beans, black rice, seaweeds, nuts, and seeds.