There are many ways to improve reproductive health through the diet. One of the biggest influences on reproduction and fertility is weight. Those who maintain a healthy weight (BMI 19-24) are much more likely to have fully functioning reproductive systems (1). Extreme weights in either direction can cause hormone imbalances in men and women, and can disrupt ovulation in women.
In women, iron levels are indicative of fertility and reproductive health. Many studies have shown that higher iron intake (while maintaining normal limits) is associated with significantly lower risk of ovulatory infertility. Thus, women should consider taking an iron supplement while trying to conceive. Women should also consider an iron supplement during pregnancy, as pregnancy can rapidly deplete iron stores (2).
Fertility and reproductive health often focuses on women. However, the diet of men can also greatly affect his reproductive health. To ensure optimal health, men should eat the recommended servings of fruits and vegetables, choose whole grain products over refined grains, and cut down on red meat (3). Men should also avoid alcohol, cigarettes, and drugs. Exercise is also an important factor in maintaining health. Aim to get 30 minutes of exercise at least 5 days a week.
Sources:
1. Lake J, Power C, Cole T. Women’s reproductive health: the role of body mass index in early and adult life. Int J Obes Relat Metab Disord. June 2007;6:432-438.
2. Miller E. Iron status and reproduction in US women: National Health and Nutrition Examination Survey, 1999-2006. PlOS ONE. November 2014;9:1-11.
3. Denny S. How A Man’s Diet Affects Fertility Too. Eat right. November 19, 2014. Available athttp://www.eatright.org/resource/health/pregnancy/fertility-and-reproduction/how-a-mans-diet-affects-fertility-too. Accessed March 1, 2015.
