In this post, we're going to talk about how nutrition and supplements can play a big role in improving fertility levels for women with PCOS.
The world of infertility can feel overwhelming, let alone when you have a diagnosis of Polycystic Ovarian Syndrome (PCOS) also but when we look at the evidence behind the role nutrition plays, it is clear that key nutrients such as fibre, protein, omega 3 and antioxidants play an important role in balancing hormones, blood sugar levels. Likewise, Inositol, N-acetylcysteine (NAC) and vitamin D can help regulate our cycles.
What is infertility?
Did you know that June is World Infertility Awareness Month? It's a time to bring attention to the struggles faced by people dealing with infertility around the world. Unfortunately, there's still a lot of stigma attached to infertility, which is why it's important to talk about it openly.
How Polycystic Ovary Syndrome can impact fertility.
Are you someone who's been diagnosed with Polycystic Ovary Syndrome (PCOS) and is having fertility issues? If so, you're definitely not alone. PCOS affects women of reproductive age all over the world. It's a hormonal disorder that can lead to infertility, affecting up to 10% of women of childbearing age.
The role nutrition plays in optimising fertility for people with Polycystic Ovary Syndrome.
First things first, let's talk about the importance of nutrition. According to a study published in the Journal of Obstetrics and Gynaecology Canada, women with PCOS who ate a low glycemic index diet, which is high in fibre and protein, had a better chance of getting pregnant than those who ate a high glycemic index diet. This doesn't mean you need to give up carbs altogether, but choosing whole grains and less processed carbs can be really helpful.
4 key nutrients to consider when trying to conceive
Eating a healthy diet is essential for women with PCOS. Here are some important nutrients that can help improve fertility:
- Fibre is your best friend when it comes to PCOS. Eating fibre-rich foods like fruits, veggies, and whole grains can help regulate insulin levels and improve fertility. It's also important for gut health, which is critical when you're dealing with PCOS.
- Protein is another key nutrient. Eating protein-rich foods like lean meats, fish, and beans can help regulate insulin levels and improve fertility. It is important to add a protein source at each meal/snack so it is distributed throughout the day. Some examples of high protein foods include chicken breast, tuna, salmon, beef, eggs, greek yoghurt and lentils.
- Omega-3 fatty acids are great for reducing inflammation and improving fertility. Eating foods like salmon, walnuts, and flaxseeds can be really helpful in reducing inflammation by inhibiting the production of proinflammatory molecules and increasing the production of anti-inflammatory molecules.
- Antioxidants are like superheroes that protect your body from bad guys called "free radicals". Eating foods rich in antioxidants like berries, carrots, spinach, tuna, citrus fruits, sweet potatoes and even cacao can help reduce inflammation and improve fertility.
3 nutrition supplements worth considering if you are struggling with infertility
Now let's talk about supplements. In addition to a healthy diet, supplements can also be really helpful for women with PCOS. Here are some that can improve fertility:
- Inositol is a type of sugar that can regulate insulin levels and improve fertility. Studies have shown that inositol can improve ovulation and pregnancy rates in women with PCOS. Taking a supplement that combines inositol and d Chiro in the right quantities can be even more beneficial.
- N-acetylcysteine (NAC) is an antioxidant that can reduce inflammation and improve fertility. Studies have shown that NAC can improve ovulation and pregnancy rates in women with PCOS.
- Vitamin D is essential for bone health and immune function. Studies have shown that Vitamin D deficiency is common in women with PCOS and that Vitamin D supplementation can improve fertility.
Final thoughts on how to improve your fertility through your nutritional intake if you have polycystic ovary syndrome.
It’s clear that maintaining a healthy diet and taking supplements can be really helpful for women with PCOS who are struggling with fertility. By eating fibre, protein, Omega-3 fatty acids, and antioxidants, women with PCOS can regulate insulin levels and reduce inflammation, which can improve their chances of getting pregnant. And with supplements like Inositol, NAC, and Vitamin D, you have even more tools at your disposal to improve fertility.
For more information about Evelyn at Enhanced Fertility Nutrition, visit her website here.