A few words about infertility…

Infertility refers to the difficulty or inability of a couple to achieve pregnancy after a year of regular, unprotected intercourse. It is a condition that can stem from various medical, genetic, or lifestyle factors and affects a significant percentage of couples worldwide. The most well-known factor in Western countries is the advanced age at which women attempt to conceive, as well as lifestyle factors.

Nowadays, with modern medical advances, many causes of infertility can be identified and effectively treated, even prevented, offering hope to those who wish
to conceive.

The Importance of Nutrition in Fertility – The Essentials

Nutrition is one of the most important—and often underestimated—factors affecting fertility in both women and men. Studies show that the way we eat can directly influence our hormonal cycle, ovulation, sperm quality and ultimately the likelihood of conception.

What We Know from Science

• A balanced diet is associated with better hormonal function and normal ovulation.
• The “fertility diet,” as identified in large studies, appears to significantly increase the chances of conception.
• Dietary habits influence key hormones such as leptin, thyroid hormones, FSH, LH, and progesterone, all of which regulate the reproductive cycle.
• Similarly, sperm quality is linked to the intake of antioxidants, healthy fats, and fruits/vegetables.

Foods That Support Fertility

For women & men:

• Full-fat dairy products-milk, yogurt, kefir, cheese (products with aprox. 5% fats)
• Complex carbohydrates & whole-grain foods (brown rice, potatoes with the skin, whole grain bread, legumes)
• Legumes and in general, plant-based proteins (for iron and fiber)
• Nuts (selenium, zinc, healthy fats)
• Fatty fish such as sardines, mackerel (Omega-3)
• Monounsaturated fats (olive oil, avocado, walnuts)

In contrast, high consumption of trans fats, sugar, and saturated fats is associated
with hormonal imbalances and reduced fertility.

Vitamins & Supplements with Strong Evidence

• Folic acid: reduces infertility and miscarriages, supports the success of fertility treatments.
• Omega-3 fatty acids: improve female fertility.
• Antioxidants: particularly important for men, improving sperm quality and motility.

Of course, always consult your doctor and nutritionist after checking your blood analisis.

Body Weight & Fertility

A large deviation from normal body weight—either low or high—can negatively affect ovulation and hormonal balance. Especially in men, it directly impacts sperm quality.

Lifestyle Factors: The Role We Shouldn’t Ignore

• Do not smoke
• Limit alcohol & caffeine
• Avoid excessive exercise and prefer moderate, consistent physical activity that suits YOU
• Avoid toxins & chemical pollutants
• For men: avoid high temperatures in the scrotal area

In Summary – Small Changes, Big Difference

To naturally support your fertility:

• Maintain a healthy body weight
• Eat plenty of fruits & vegetables (at least 5 portions/day)
• Choose whole grains & plant-based proteins
• Eat your iron
• Consume one serving of full-fat dairy daily
• Prefer healthy fats (olive oil, nuts, avocado)
• Reduce alcohol, smoking, and processed foods

Remember, you are not alone. Step by step we are getting there…together.

Thank you for your trust.