Nutrition If You Want To Have Children: These Foods Promote Fertility

An unfulfilled desire to have children can also be related to nutrition. Because a lack of certain micronutrients can reduce fertility. Food with sufficient minerals, trace elements, and vitamins is therefore particularly important in the diet when you want to have children.

Why is nutrition important when trying to have children?

If you are planning to have children, you should pay special attention to your diet. In Germany, about 15 percent of couples are affected by unwanted childlessness. In most cases, there is no absolute infertility, but “only” a fertility disorder. This can have psychological or organic causes. The health constitution also decides on successful fertilization. And this can be helped with nutrition – because eating a balanced diet is important for people’s state of health.

How are nutrition, the desire to have children, and fertility connected?

Diet and lifestyle not only contribute to health but also fertility. Some foods have a positive or negative effect on fertility. The following have a particularly negative effect on fertility:

  • Alcohol and nicotine
  • Fish high in mercury (canned tuna and swordfish)
    “Bad” carbohydrates, such as those found in fast food and highly processed foods (e.g., ready-to-eat pizza).

Vitamins if you want to have children

It is also important to pay attention to the intake of vitamins and minerals. Vitamin D, calcium, iron, and folic acid in particular are part of the right diet when you want to have children:

  • Vitamin D is not only important for the immune system and bone structure. It also improves fertility as it boosts estrogen and testosterone production. According to one study, it improves sperm quality and mobility in men. Vitamin D is formed in the body through exposure to sunlight. Few foods are good sources of vitamin D. These include high-fat fish such as herring, sardines, salmon, and eel. It is also found in small amounts in avocados, chicken eggs, and mushrooms.
  • Calcium can promote ovulation in women and improve sperm quality in men. It is therefore part of the diet when you want to have children. Calcium is found in large amounts in cow’s milk, yogurt, cheeses such as Gouda or Emmental, spinach leaves, broccoli, and mineral water containing calcium
    Studies have also shown that ovulation occurs more regularly when iron levels are adequate. The nutrient also supports the development of the placenta. Iron is mainly found in animal foods. Good sources of iron are offal such as liver, but also meat in general, as well as dark chocolate, sesame, and lentils.
  • The female body needs folic acid to be able to produce the sex hormones progesterone and estrogen. Folic acid also supports cell division and maternal tissue growth during pregnancy. Therefore, folic acid should be taken a few weeks before a planned pregnancy. In the diet when trying to have children, it should primarily come from animal foods, since folic acid from plant sources is less easily utilized by the body. Good sources of folic acid are the calf’s liver and chicken eggs. Plant sources are spinach, broccoli, and wheat germ.

Which dietary supplements help if you want to have children?

It is not always possible to integrate all the important vitamins and minerals into the diet when trying to have children. Especially for vegetarians or vegans, the intake of iron and folic acid can be difficult. You can use dietary supplements if you want to have children. There are special preparations for couples who want to have children, in which the required nutrients are coordinated. In principle, the intake of food supplements as part of a special diet should always be discussed with the attending gynecologist if you are planning to have children.

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