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  • Breeanna Betar

Nourishing The Path to Motherhood; Tips From a Fertility Nutritionist


Embarking on the journey to motherhood is a profound and exciting chapter in a woman's life. As you navigate the path to conception, understanding the role of nutrition and supplements can be a valuable ally. In this blog, we'll delve into the world of fertility nutrition, providing guidance on how nourishing your body with the right nutrients can support and enhance your fertility on this beautiful journey to motherhood.

  1. Foundations of Fertility Nutrition: Start by focusing on a well-balanced diet that includes a variety of nutrient-dense foods. Prioritise lean proteins, fruits, and vegetables to provide your body with the essential vitamins and minerals it needs.

  2. Folate: A Vital Nutrient for Conception: Explore the importance of folate, a crucial B-vitamin known for preventing neural tube defects. Leafy greens, legumes, and fortified cereals are excellent dietary sources. Start an activated folate supplement in a methylated form (avoid folic acid!) especially during the preconception period.

  3. Omega-3 Fatty Acids for Reproductive Health: Incorporate omega-3 fatty acids into your diet, found in fatty fish, flaxseeds, and walnuts. These essential fats play a role in regulating hormones and supporting overall reproductive health. Omega 3 Fatty Acid supplementation is important and a practitioner grade omega or DHA supplement should be incorporated 3 months before and throughout pregnancy.

  4. Antioxidants to Combat Oxidative Stress: Learn about the impact of oxidative stress on fertility and how antioxidants like glutathione, N-acetylcysteine, vitamin C, E, and selenium can counteract it. Berries, nuts, and colourful vegetables are rich sources, while supplements can provide an additional boost and are an important part of a preconception plan.

  5. Iron-Rich Foods for Menstrual Health: Ensure you're getting an adequate supply of iron, especially if you experience heavy menstrual bleeding. Red meat, beans, and leafy greens can contribute to healthy iron levels, supporting overall reproductive function. Ensure you have your iron status tested prior to conception, and assessed by a Nutritionist. A bioactive iron and practitioner grade supplement may be recommended. (avoid over the shelf forms as these are hard to absorb and cause nasty side effects like constipation).

  6. Vitamin D and Calcium for Bone Health: Explore the relationship between vitamin D, calcium, and fertility. Sun exposure can contribute to your intake, but supplements may be necessary, especially if you have limited sun exposure. Optimal Vitamin D levels should be reached before conception, so definitely add this to your list of blood tests to complete.

  7. Maintain a Healthy Weight: Strive for a healthy weight, as both underweight and overweight conditions can impact fertility. Skip the fad diets and get a Fertility Nutritionist's support to reach a healthy weight prior to conception.

  8. Limit Processed Foods and Sugars: Be mindful of your sugar, seed oil (canola, sunflower, peanut oil etc.). and processed food intake. Opt for whole, unprocessed foods to provide your body with the nutrients it needs without unnecessary additives that may negatively impact fertility.

  9. Consultation with a Fertility Nutritionist: If you want to optimise your fertility, or if you encounter challenges on your fertility journey, consider consulting with a fertility nutritionist. We can provide personalised advice and conduct relevant tests. Book a 15 minute complimentary chat here

As you embark on the beautiful journey to motherhood, remember that nourishing your body with the right nutrients is a powerful way to support your fertility. By making thoughtful choices in your diet and considering supplements when needed, you're taking proactive steps to create an environment conducive to conception. Every woman's fertility journey is unique, so be patient, stay informed, and trust the process as you embrace the path to motherhood.


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