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The Lanby is proud to be a Chiyo partner. This article was originally published by the Chiyo Team.
Chiyo, is dedicated to supporting your fertility journey with our evidence-based Fertility Enhance Program, designed to enhance egg health to improve fertility outcomes. Their program emphasizes an antioxidant-rich, anti-inflammatory, and low glycemic diet, combined with essential micronutrients to support women trying to conceive. They offer dietitian-approved plans tailored for women preparing for pregnancy, of advanced maternal age, or preparing for IUI, IVF, or egg freezing.
In vitro fertilization (IVF) is a reproductive technology that helps individuals and couples struggling with infertility. Nutrition and lifestyle factors can improve reproductive health and enhance egg and sperm quality. Let's explore IVF, how it impacts fertility, and nutritional and lifestyle strategies that can support fertility outcomes.
What is IVF?
IVF is a complex reproductive process involving several steps to facilitate pregnancy. It involves ovarian stimulation, oocyte retrieval, fertilization, embryo culture, and an embryo transfer. IVF is commonly used for couples experiencing issues with sperm quality, severe male-factor infertility, tubal factor infertility, severe endometriosis, and after multiple failed cycles of intrauterine insemination (IUI).
The success of an IVF cycle depends on various factors, such as the patient's age, duration of infertility, BMI, history of previous pregnancies, the underlying cause of infertility, the quantity and quality of eggs and embryos, and the conditions of the laboratory where the procedure takes place.
Nutrition for IVF and Egg Health
Nutritional interventions can significantly impact egg health and improve IVF outcomes. An antioxidant-rich diet along with a focus on key micronutrients, like B vitamins and vitamin D, can improve fertility outcomes. Since it takes approximately three months for an egg to mature, dietary changes should be implemented well in advance to positively influence egg quality.
B Vitamins
B vitamins, including B6, B9 (folate), and B12, are essential for IVF and egg health, as they support DNA synthesis and repair.
Sources of B vitamins include:
- Spinach
- Liver
- Asparagus
- Legumes
- Beets
- Avocados
- Brussels sprouts
- Whole grains
Inositol
Myo-inositol, a form of inositol, supports healthy ovulation by promoting estrogen production and enhancing follicular sensitivity to follicle-stimulating hormone (FSH).
Sources of inositol include:
- Citrus fruits
- Brown rice
- Almonds
- Lentils
Zinc
Zinc supports IVF and egg health by enhancing antioxidant properties, maintaining DNA stability, and improving egg maturation and embryonic development.
Sources of zinc include:
- Beef
- Pork
- Chicken
- Oysters
- Lentils
- Chickpeas
- Pumpkin seeds
- Cashews
- Almonds
- Quinoa
Vitamin D
While the role of vitamin D in fertility is still being studied, sufficient levels of vitamin D are associated with better reproductive outcomes. Vitamin D supplementation has been shown to improve endometrial thickness and embryo quality, which are critical for successful implantation and pregnancy.
Sources of vitamin D include:
- Shiitake mushrooms
- Beef liver
- Cod liver oil
- Egg yolks
Anti-inflammatory fats
Anti-inflammatory fats, including omega-3 fatty acids, can reduce inflammation and improve egg quality. Increased intake of omega-3 fatty acids has been linked to better egg health and higher live birth rates in women undergoing ART.
Sources of omega-3 fatty acids include:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Flax seeds
- Chia seeds
- Walnuts
CoQ10
Coenzyme Q10 (CoQ10), also known as ubiquinol, is a naturally occurring antioxidant that plays an important role in ovarian response to stimulation, particularly in women with diminished ovarian reserve or a history of poor response to fertility treatments. Research suggests that CoQ10 supports mitochondrial function in eggs, enhancing their quality and increasing the likelihood of successful fertilization and implantation. This is especially significant because egg cells contain the highest concentration of mitochondria compared to any other cell in the body.
Sources of CoQ10 include:
- Beef
- Pork
- Chicken
- Sardines
- Liver
- Nuts and seeds, like peanuts and sesame seeds
- Parsley
Lifestyle modifications for fertility
Maintaining a healthy BMI and avoiding smoking are key lifestyle factors that can improve IVF outcomes. Both obesity and underweight status are associated with lower fertility rates and poorer reproductive outcomes. Additionally, managing weight through a balanced diet and regular exercise can improve the chances of successful conception.
Nutrition for IVF and Sperm Health
Adequate nutrition can significantly improve sperm health, which is crucial for IVF success. Specific nutrients and healthy dietary patterns can improve sperm quality. Keep in mind, it takes about 3 to 4 months for sperm to mature and be affected by changes in nutrition. Dietary changes should be implemented in advance to positively influence sperm health.
Omega-3 fatty acids
Omega-3 fatty acids have been shown to increase total sperm concentration and motility. Specifically, EPA and DHA help reduce oxidative stress and inflammation, both of which can negatively impact sperm quality.
Sources of omega-3 fatty acids include:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Flax seeds
- Chia seeds
- Walnuts
Antioxidants
Antioxidants like selenium, zinc, and CoQ10 have been shown to improve sperm health. Selenium and zinc supplementation can increase sperm concentration and motility, while CoQ10 has been shown to enhance sperm count and morphology. These antioxidants help reduce oxidative stress, which can otherwise damage sperm DNA and cellular structures.
Sources of these antioxidants include:
- Liver
- Oysters
- Shellfish
- Red meat
- Turkey
- Eggs
- Sardines
- Broccoli
- Brazil nuts
- Black beans
- Lentils
- Cashews
Acetyl-L-Carnitine
Acetyl-L-Carnitine supplementation plays a role in energy metabolism, which is essential for sperm motility, morphology, and function.
Sources of acetyl-L-carnitine include:
- Beef
- Pork
- Cod
- Chicken breast
- Avocado
- Eggs
Vitamin D
Adequate levels of vitamin D are beneficial for sperm motility and semen quality.
Sources of vitamin D include:
- Shiitake mushrooms
- Beef liver
- Cod liver oil
- Egg yolks
Fertility Diet
Following a Mediterranean diet rich in fruits and vegetables, whole grains, fish, and olive oil, is linked with improved sperm quality and reproductive health in male partners.
Preparing for IVF: What to Avoid
As you and your partner prepare for IVF, be mindful of lifestyle factors that impact your fertility. Making changes ahead of time can help optimize your chances of successful fertilization and improve your overall IVF success rate.
For Her:
When trying to conceive or preparing for IUI, women should:
- Stop smoking cigarettes
- Avoid drinking alcohol
- Maintain a healthy weight
- Minimize exposure to environmental toxins, like pesticides, heavy metals, household chemicals, fragrances, and BPA.
- Manage stress levels and prioritize self-care
For Him:
When trying to conceive or preparing for IUI, men should:
- Stop smoking cigarettes (and marijuana)
- Avoid drinking alcohol
- Avoid high heat near the scrotum, like using saunas or hot tubs
Traditional Chinese Medicine to Support IVF
At Chiyo, we integrate Traditional Chinese Medicine (TCM) to enhance fertility by promoting a healthy uterine lining for successful egg implantation. In TCM, a thin uterine lining is associated with blood deficiency, Qi stagnation, or Cold in the uterus—factors which can negatively impact embryo implantation during IVF. Our meals focus on improving blood circulation, nourishing Yin and Blood, and warming the uterus to create an optimal environment for egg implantation.
Our meals feature blood-nourishing and warming foods to support fertility, including:
- Iron-rich foods: Red dates, goji berries, black sesame seeds
- Protein sources: Bone broth, eggs, organic meat, lentils
- Warming foods: Ginger, cinnamon, walnuts (avoid cold/raw foods)
We also include TCM ingredients in our broths, such as:
- Shu Di Huang (熟地黄, Rehmannia): Strengthens Kidney Essence and supports implantation
- Bai Shao (白芍, White Peony Root): Regulates the menstrual cycle and nourishes Blood
If you're curious to learn more about The Lanby, book a free consult call and we'll chat about how The Lanby can be your personalized long term health and wellness partner.
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