Primal Nutrition and Fertility
Although for many of us starting a family simply happens (surprise!), others among us take an intentional approach. Maybe we delay having children for professional, financial or relationship reasons. Maybe we begin trying when we’re young. Regardless of timing, facing our fertility (so to speak) is an intensely personal and often emotional passage. It can inspire joy and wonder in our basic human capacities – our deep-seated physical impulse and emotional expansion toward parenthood. For some of us, however, the journey takes on anxiety and disappointment. Although varied and nuanced factors define our reproductive health (some not fully understood even today in the medical community), experts agree that lifestyle factors contribute to overall fertility.
I get emails from time to time on the fertility question, and I appreciate these readers’ stories and interest. The growing science of nutrigenomics, the study of how diet influences gene expression patterns, will undoubtedly offer more insights in the future. Research, however, offers plenty of suggestions already for enhancing reproductive results through dietary measures – a briefing of sorts on what to eat, what not to eat, what to consider supplementing, etc. For everyone who’s tried, is trying or interested in trying somewhere down the line, here’s a Primal primer for fertility nutrition.
For Both Men and Women…
Achieve a Normal Weight. Obesity is a known factor in infertility for both men and women. Obesity early in life presents the most reproductive risk.
Reduce Oxidative Stress. Oxidative stress from a whole host of factors, including oxidized fats, intense physical activity, alcohol, illness and regular metabolic functioning, negatively impact conception success and pregnancy outcomes. For men, oxidative stress has been shown to damage sperm DNA and lower sperm count and motility. For women, oxidative stress impacts conception ability by decreasing the permeability and function of the egg, impairing successful implantation of a fertilized egg in the uterine lining, and decreasing the viability of the embryo. (image)
Up your antioxidant and fish oil intake. We know antioxidants and anti-inflammatory fatty acids like omega-3 fight oxidative stress elsewhere in the body. The same goes for reproductive functioning. Research has shown time and again that antioxidants support fertility in both men and women. Vitamins C and E and cofactors like selenium, zinc and copper, appear to be especially key. There are probably many other antioxidants that can benefit as well. As for fish oil, sperm actually depend on a generous polyunsaturated fatty acid supply for well-functioning, fluid membranes that are required for fertilization.
For the Men…
As already suggested, the onus is on both halves of a hopeful couple. Here are a few key recommendations for men.
Avoid soy. I’ve never been a fan of soy, and prepping for pregnancy is a good time to reassess your intake. The issue with soy of course is the estrogenic effects, which animal and human studies have shown decrease sperm counts. The inevitable question is raised why Asian countries where soy is prevalent don’t suffer a fertility crisis. It’s a perfectly valid point – one which research hasn’t fully addressed. From my own perspective, I’d venture to guess that at least part of the discrepancy might be traced to the consumption of unprocessed, often fermented soy in Asian cuisine versus the heavily processed versions in Western menus.
Supplement strategically. Studies of male infertility have shown that zinc and vitamin C levels correlated with sperm count and quality. Additionally, L-carnitine and L-acetyl-carnitine have been useful supplements for enhancing sperm motility and quality.
For the Women…
Female infertility that can be traced to hormonal disruption, as in polycystic ovary syndrome (PCOS) or luteal phase deficiency, responds especially well to dietary intervention. A few years ago, a book called The Fertility Diet highlighted results obtained from studying 18,000+ women and the associations between their diets and respective fertility rates. Critics suggested that the study design was far from air tight and that the book’s findings were most useful for women with PCOS. The book, however, offered generally sensible recommendations for the most part. Somehow the findings related to carbs was re-spun to suggest “good carbs” as opposed to low carbs as the specific results suggested, but that’s of little surprise. Based on the bulk of research out there, here are a few recommendations for women.
Achieve Normal Insulin Levels. Excess insulin can impair ovarian function and increase hormone-binding globulin, which raises androgen levels and commonly decreases ovulation. Although getting insulin under control can help boost fertility, avoid chromium picolinate during the preconception period, since it has been linked to DNA mutation and sterility.
Supplement Strategically. Iron and zinc are particularly crucial for early cell division once the egg is fertilized. Folic acid both pre-conception and in early pregnancy cuts the risk of neural tube effects. Higher iron levels have been linked to higher fertility.
Eat Clean Protein. The Fertility Diet authors suggests that balancing plant and animal protein corresponded with fewer fertility difficulties; however, no attention was given to the possible impact of livestock hormones, antibiotics, etc. If there’s any time to go organic, preconception is the time.
Eat Plenty of Good Fats. Trans fats are paramount in fertility impairment. One study showed that a 2% increase in trans fat intake resulted in a 75% increase in fertility risk. Full fat dairy showed a positive effect, but go for clean organic sources.
Go Low/No Alcohol and Caffeine. Both alcohol and caffeine have been shown to decrease fertility in women.
This has been sort of a brief, straight-to-the-point, text book overview of nutrition and fertility. Now it’s your turn. I know that many Mark’s Daily Apple readers have stories about going Primal and getting pregnant. Do you have recommendations and experiences for enhancing fertility? Share your thoughts and anecdotes in the comment board. Grok on!
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Posted By: Mark Sisson
Beer should also be avoided for men (even though most do if they’re primal). The hops that are used to brew beer are one of the most estrogenic plants going around. There’s a whole history of the temperance movement changing the brewing ingredients that promoted vitality and sex to the hops that dissuade sex and energy.
I just got done reading Real Food For Mother and Baby by Nina Planck. Fabulous book! It is the first book I’ve read that talks about how important it is to eat healthy BEFORE you concieve not just after. I also have PCOS and my husband and I have been trying to conceive Thing #2 for about 7 months with no luck. I have been trying to eat primal for about a year now but there is still room for improvment. Thanks for the great article Mark!
I want to also say that Nina Planck’s books are fabulous!
I too have PCOS (as well as endo). I had lap surgery to remove the cysts, fibroids and endo. My tubes were clear which is a plus. I’m 37 so they are putting me on Metformin/Clomid. Primal eating, IMO, is crucial to keeping mom and baby healthy. I was able to avoid metformin for quite some time by cutting out grains/starches. I hope to get off of it soon enough.
Ahh a timely post. We take so much for granted!
After being on the Pill for 12 years, when my Hubby and I decided to try for a baby we got Preg right away..and miscarried…and got preg less than a month later. Full term, easy Pregnancy, delivery etc..Decided to “have them close together” and 17 months later had baby #2. I was still nursing my first, but she started sleeping through the night at 3 weeks! Easy pregnancy again, she was almost born in the car, quick, natural birth. Nursed her for 11 months. They are now 6 and 7.
We are about to make the BIG decision…about #3. I am torn..I need to make a decision because my Merina expired over a year ago (I KNOW!) and it needs to come out and be replaced..or not.(I would rather give birth naturally than to have that instrument of torture inserted into my uterus again..OOWW) I do not like ANY of my options for BC and DH will not consider a Vasectomy. My point is that at age 37 (Hubby is 39) we just assume we would get knocked up again if we tried! What if we wore out our luck? What if things didn’t go quite so well this time? What if we are too old?!!
I just relly have been avoiding making any kind of progress here…thoughts anyone? Thanks for discussing such a sensitive matter! XOXO
I don’t like any options for BC either, and so I am not using any. My husband and I decided to try natural family planning.
Before you get freaked out and think I am talking rhythm method, you should check out a few websites, http://www.fertilityfriend.com helped me, and I am using the “Justisse” method of fertility management (a google search for it should find it no problem).
I like this method because it’s about body awareness, and what could be greater than being aware of your body! No hormones, no barriers, no vasectomy, and no babies.
Thanks for this link, the site is great! I also really like the Taking Charge of Your Fertility program – I read the book first and use the software. I like it because I can chart electronically without having to be online, which was nice when we were roadtripping in Mexico and didn’t have daily access.
I will definitely take a poke around the Fertility Friend site. We are currently using the “Fertility Awareness Method” for birth control, not conception, but the basics are the same…
OOPs..I meant “really”.. It is wicked late, sorry…lol
wow Soy decreases Sperm Coung!?!? I bet that’s a huge wake up call for a lot of health conscious men reading this page. I don’t use Soy but have considered it. Thanks for this.
Does being on the Pill effect your fertility after you’ve stopped taking them? I’ve been on it for about 4 years but I do want to be trying for a baby by the time I’m 28, so less than 7 years. If it’s going to cause problems for me then I’ll definitely consider stopping it.
Birth control pill will always deplete vitamin/mineral levels toa greater extent, especially zinc. You should be on a good bio-available multi-vitamin.
It is hard to determine whether being on the pill for an extended period of time affects fertility, since increase in age is a counfounding variable. However, from what I’ve read and heard from OB/GYNs, being on BC should not affect your chances of getting pregnant once you are off it. This is why some women miss just 1 day of BC pills and end up preggers. However, I still feel uneasy about being on the patch, having been on it for the past 7 years straight. Have definitely been thinking about this more and more since I am 26 and getting married in a few weeks (though we’re not planning on trying for a baby ASAP). But the patch is just such a damn convenience, ugh!
You might want to use a barrier method for a month or two after coming off the patch, just to be sure. While studies haven’t been conclusive, some hormonal methods like Depo-Provera have shown increased risk of birth defects in pregnancies conceived within a month or two of stopping the method. (In the case of Depo-Provera, the problems include low birth weight, chromosomal anomalies and polysyndactyly.)
More great info regarding diet and cycles can be found here:
http://www.gardenoffertility.com/
Katie Singer has a very helpful chapter about “lunaception” in the Garden of Fertility, which might be helpful for some of you who are suffering from ammenorhea.
If you are dealing with PCOS take a look at this:
http://www.naturallyknockedup.com/
I hope this helps!
I would actually prefer no fertility, but, thanks for the info!!!
Just eat and drink more soy and grains and you should be well on your way there.
Soy and grains is what killed my reproductive system! You have to go with what works for your body, there is no ONE solution for everyone! My estrogen levels were already so high that adding soy contributed to the development of fibroids, menorrhagia, endometriosis, and ovarian cysts. Grains contributed to a host of other problems leading to the inability to support a fetus, even though I was extremely fertile. Everyone has different needs. One person’s cure is another person’s poison.
I didn’t say I wanted to get fat and experience the diseases of civilization, just that I’m not using any fertility I may currently possess, and would prefer to have none.
I have struggled with infertility and PCOS my whole life. I was put on the pill at 14 for PCOS. Since I have been primal, I have noticed a difference in my periods and I am not on the pill anymore to control PCOS. It seems like I encounter so many people who have infertility issues. It is scary.
I think that BPA plays a big roll because we encounter it in so many places, the biggest being receipts. I just wrote a whole post on BPA and how the government is hiding or at least delaying research that proves this is a BAD chemical. http://primal-homemaking.com/2010/04/20/is-bpa-really-dangerous/
I hope that all of you that have fertility problems can have your baby dreams come true someday.
I dont promote soy and dont buy it but I have to point something out: When people say “1. Asians do not eat nearly as much soy as PETA thinks they do. It’s a condiment over there, not a main course. When they want meat, they just eat meat.” I have to debate it. I lived in Japan for 4 years and so I am only talking about Japan. They eat a ton of soy. It is not just a condiment. It is in everything including their meat dishes. I would order a pork dish and it would come with tofu in it. Soup would be made with miso and often still contained chunks of tofu. Soy noodles were common. I ate at many homes and soy was always served in some form. I rarely ordered anything at a restaurant that didnt contain soy even though it wasnt in the meal description.Then there were the soy drinks and dont get me started on soybean ice cream and the edamame. It is not mostly “fermented.” I bought these yummy meat sauces in a packet and when I used them they all contained tofu. When I was younger I worked as a nanny for a vietnamese family, born/raised in Vietnam, in their home and they ate tofu daily. Big blocks fried in oil. The other family members would come to visit and they cooked the same way. Not a condiment and not fermemted. I personally prefer meat but I do think we need to be more honest about the amount of soy asians eat and stop trying to pretend it is small amounts.
For me, the Fertility Awareness Method has been a big part of “going primal” for me, swearing off hormonal birth control and instead learning to trust my body.
My husband and I have been using this method (as birth control) for 2 years without incident and will surely use it as means to conceive if and when we reach that stage in our life.
http://www.tcoyf.com/
Me too! Some people are naturally inclined to naturalness, eh?
Woops, I just posted a reply about this up above. Fertility awareness rocks, and for me, going Primal was just another step on “being more natural”!
I am familiar with it..I just don’t think I/we have the control to go without sex because it is a “fertile” day. Our time alone together is precious and we like to make the most of it…and after being pregnant 3 times in two years, I don’t know if I will be playing with fire..lol
My husband and I use condoms during my fertile time, or just treat ourselves to enjoying things less risky. Barriers aren’t that expensive and (at least here in Ontario) most cities have a sexual health clinic that distributes both male and female condoms for free.
Along with fertility awareness, it I have never felt happier or more in control of my body. My periods involve only minor discomfort and are 100% regular – 28 days – since going off the pill 2 years ago. I was diagnosed at 14 with PCOS and this is the first time, even with birth control, that I have had regular periods. My PMS symptoms have nearly vanished. Actually, I’m much more likely to be emotionally distraught and “moody” around my ovulation date.
When we first started, we thought it would be really difficult to keep track of everything and have the necessary self-control, but 2 years later, so far so good!
I just wanted to add this. I will be 38 in July. I have 2 daughters age 16 and for many years we tried to have another child but it never happened. I was told about 10 years ago that I have PCOS (I am very overweight) and would not be able to have another child without the use of fertility treatments. As we already had 2 daughters I felt that was unnecessary and after a period of mourning my infertility I accepted it.
My husband and I split 3 years ago and I have a new boyfriend. He was diagnosed with Diabetes in October 2009 and therefore decided to go on a low carb meal plan. In January I heard that 70% of women with PCOS will develop diabetes if they do not lose weight.
That was enough for me. I joined him on his low carb diet and have lost 80 pounds. I am also now 2 months pregnant. Keep in mind I have not used any form of Birth Control in 16 years. Even before I found this awesome site, I knew that my getting pregnant was because of the weight loss. I am still VERY overweight and am working at losing another 120 pounds or so.
The hardest thing is staying low carb when the pregnancy cravings want McDonalds! lol
Congrats to you Amy on your weight loss and pregnancy! I myself have lost 130 lbs on a low carb and now Primal diet. I love to hear about people really turning their weight issues around and not resorting to really drastic ways out like gastric bypass. I am sure you will lose the rest of the weight you are aiming to. Good luck to you!
In addition to the items mentioned above, vitamin D is also very important for fertility.
I was diagnosed with PCOS 15 years ago. I was told i would never get pregnant. I’m 32 years old, been strict paleo for 8 months and am happy to report i am 9 weeks pregnant.
All things are possible!
Thank you for this post. Although I wouldn’t wish infertility on anyone, let alone my worst enemy, it’s nice to know their are others who understand this challenge that faces 1 in 10 couples. After 4 yrs of a gluten free lifestyle, 2 yrs eating primal, we have had no luck. However, I FEEL 100% better on a day to day basis, and that is worth it.
I have had endometriosis & ovarian cysts since I was 18 if you want to hear how primal eating changed that, the link is below.
http://thecavewomanskitchen.com/contact/
I’m pretty sure that beer, twinkies and frozen pizza are the key to fertility. Have you been to MalWart lately? :/ The stigma that infertility is a diet issue alone SUCKS. There are so many factors and a million different reasons and combinations…some of which are environmental, genetic or structural…or a combination. Fish and frogs are becoming infertile and I’m pretty sure they didn’t change their diet in the last century…unless they are in the ocean eating left over french fries.
All kidding aside, be careful who you take advice from. It’s easy for someone to give you advice and claim to know the solution to every fertility obstacle on the planet…but unless they have been there and battled infertility or PCOS or Thrombosis or blocked tubes, their opinion means nothing. Take it with a grain of salt. Don’t try Paleo because it is the magic ticket to conception. Try Paleo because you have been through ENOUGH and it’s time to be selfish and focus on yourself.
I have only read a couple of the posts on Soy in Western vs Eastern cultures, but I would just like to make note that Eastern cultures appear to eat a lot more fresh foods and prepare meals from scratch, whereas Western cultures are eating a lot of packaged, refined, heavily processed foods. If you look at the ingredients list of almost anything packaged, you will see “soy” protein, or “soy lecithin”, or any other form of “soy” they can use to bulk things up. Also, food advisories have made a big deal about “Tofu” and other soy products as a replacement for people who do not wish to eat meat. I am thinking that most eastern cultures don’t care for vegetarianism and just eat meat instead, as the first few comments suggest.
To the person signing Mark’s name here: go bother people on some other board – and get a life! The rest of us are interested in talking about real issues – not dealing with the tantrums of a troll.