Nutrition and fertility

Nutrition for women with fertility problems

Unsat­u­rated fatty acids

They are important for building new cell structures.

Foods: olive oil, fish

A diet rich in fibre

It reduces the levels of toxic metals in the body (e.g. lead).

Foods: fruit, vegetables, lettuce, wholemeal wheat

Complex carbo­hy­drates

They provide valuable nutrients and keep insulin levels stable.

Foods: vegetables, salads, fruit, wholemeal wheat

Simple carbo­hy­drates

They contain very few nutrients, but they can raise insulin levels. This can have a negative effect on fertility.

Foods: flour, sugar.

High-quality proteins

They are important for the structure of cells.

Foods: pulses, soya and animal products, e.g. lean meat, fish and dairy products.

Zinc

Zinc has a positive effect on women’s fertility. Low zinc levels increase the risk of miscarriage.

Foods: meat, fish, milk, eggs, wholegrain cereals

Folic acid

A lack of folic acid increases the likelihood of miscarriage. It should also be mentioned that a lack of folic acid often causes malformations of the central nervous system. Since the embryo needs folic acid at an early stage of its development, taking folic acid before treatment starts is recommended.

Foods: leafy vegetables, salads, wholegrain cereals, fruit, tomatoes, egg yolk

Iron

Important for forming haemoglobin in the blood and for carrying oxygen.
Foods: meat, green leafy vegetables, cereals, nuts

Nutrition for men with fertility problems

Vitamin E

An antioxidant vitamin, important for the immune system, with a positive effect on sperm motility.

Foods: mainly plant foods, cold-pressed vegetable oils, nuts and seeds.

Folic acid

A B-complex vitamin, important for the growth and differentiation of cells, with a positive effect on sperm.

Foods: potatoes, dairy products, oranges, grapes, strawberries, cherries, rice, pulses and meat

Zinc

A trace element with a positive effect on sperm count and motility. Even a short-term lack of zinc can reduce semen volume and testosterone levels.

Foods: meat, fish, milk, eggs, wholegrain cereals

Selenium

A trace element, a component of sperm enzymes.

Foods: wholegrain cereals, meat (in moderation). Vitamins A, C and E increase the bioavailability of selenium.

Copper

A trace element, a component of sperm enzymes.

Foods: liver, nuts, wholegrain cereals, pulses

L-arginine

An amino acid that supports the blood vessels, with a positive effect on sperm motility.

Foods: almost all protein-rich foods, peanuts, hazelnuts, wheat germ, soya, fish, meat

Coenzyme Q10

It is one of the most powerful antioxidants. It also stabilises cell membranes, with a positive effect on sperm motility.

Foods: liver, oily fish (sardines, mackerel, etc.), nuts, dried fruit, sesame, sunflower seeds, vegetable oils, cabbage, onion, potatoes, spinach, Brussels sprouts and broccoli.

However, heating the oils during cooking can destroy the coenzyme.

L-carnitine

This substance plays a key role in burning fat, is important for physical performance and recovery, and has a positive effect on sperm motility.

Foods: found in large amounts in red meat

Also read how lifestyle and smoking affect fertility.