What we eat can have a significant impact on fertility for men and women alike. This subject is often hushed away with feelings of failure and embarrassment associated with infertility, but new research reveals just how critical our diets can be.
Public health nutritionist Dr Emma Derbyshire, working with Kaneka Ubiquinol Co-Enzyme Q10, said: “Diet is important for both subfertility and infertility. People with subfertility can still potentially get pregnant on their own, while those with infertility challenges conceiving after trying naturally for at least one year may need to seek medical advice.
“New research commissioned by Kaneka Ubiquinol reveals that while 44% of people are considering having children, 97% were not doing anything to protect or enhance their fertility. When it comes to either, forms of fertility diet have potential to aid these. It may come as a surprise, but infertility affects a staggeringly high 186 million people around the world, including 48 million couples.
“A balanced diet rich in nutrients may help to reinforce hormonal balance, ovulation, and sperm quality. Key nutrients include things like folate, zinc, omega-3 fatty acids, and antioxidants – found in leafy greens, oily fish, nuts, and berries – are essential for reproductive health. Being either underweight or overweight can disrupt fertility by affecting hormone levels and ovulation. Ultimately, a nutrient-dense, whole-foods diet not only supports general wellbeing but also creates a favourable environment for conception.”
A new research review, published in the Journal of Gynaecology and Women’s Health Research by Dr Derbyshire, reviewed 17 trials and found that amongst these, the supplement – Kaneka Ubiquinol – the bioavailable form of Co-Enzyme Q10 (Coq10), could help those who are struggling to conceive.
Dr Derbyshire explained: “CoQ10’s main role in the body is that it helps convert food into energy whilst also being a powerful antioxidant, helping protect cells from damage. CoQ10 is a natural component found in cells’ mitochondria. These mitochondria are the powerhouse of the cell, generating most of the chemical energy which powers a cell’s biochemical reactions. There are 100,000 mitochondria in female egg cells, compared to about 1,000 to 2,500 mitochondria in other human cells and in the case of human sperm, mitochondria provide the energy that drives the force of sperm motility.”
Five diet choices that could impact fertility and swaps to make
Dr Derbyshire recommended the following:
Minimise processed meats (e.g. bacon, sausages). These could be replaced with lean proteins (e.g. chicken, beans, lentils, eggs) as alternatives. Processed meats may contain harmful additives and saturated fats that could impair sperm quality.
Reduce drinks with added sugars (e.g. energy drinks, soft drinks). Water, herbal teas, or diluted fruit juice are good alternatives. High sugar intake may disrupt insulin levels and hormonal balance. Drinking high-sugar drinks during pregnancy has also been linked to a higher incidence of gestational (pregnancy) diabetes.
Limit the consumption of fried foods, which can increase exposure to oxidative stress. Oxidative stress can also contribute to the ageing of egg and sperm cells. Taking a supplement such as Kaneka Ubiquinol could help to counteract the effects of oxidative stress that can be triggered by everyday living – stress, poor diets, pollution and modern living. Kaneka Ubiquinol Co-Enzyme Q10 contains the same ubiquinol that’s made in the human body and is three to five times more bioavailable than the oxidised form, ubiquinone, making it a preferred form for supplementation. For couples who are struggling with infertility, Kaneka Ubiquinol could really help.
Swap out refined carbs (e.g. white bread, pastries) for whole grains (e.g. oats, brown rice, quinoa). Whole grains support steady blood sugar levels, which in turn can help to regulate ovulation.
Limit alcohol. Instead, swap out for mocktails or sparkling water with fruit. Alcohol can interfere with hormone production and menstrual cycles.
