The Role of Antioxidants in Fertility Health

When it comes to fertility, individuals are encouraged to consider dietary changes to improve their ability to conceive. One area to focus we should focus our attention on is antioxidant intake. Antioxidants are vital for reducing oxidative stress in the body which can damage vital cells and negatively impact fertility. Oxidative stress is impacted by smoking, pollution, stress, alcohol, and poor diet. Low antioxidant intake from foods such as sugary and processed foods I particular, are known to contribute to higher levels of oxidative stress in the body.

By increasing our antioxidant intake, we can help to fight off free radicals (the cause of oxidative stress) and improve fertility health. This blog post explores the benefits of antioxidants for improving fertility success, with focus on women’s health.

The Connection Between Antioxidants and Women’s Fertility

For women trying to conceive, it is important to maintain good egg quality. Eggs are finite and do not regenerate throughout life, which means that their number deteriorate over time. Additionally, as we age, the number of good quality eggs declines. By increasing antioxidant intake, through a diet rich in fruits and vegetables, nuts and seeds, we can help to improve egg quality and improve the chances of fertility success.

In addition to egg quality, research shows that antioxidants have an impact of the embryo environment and implantation success. In women with unexplained fertility, miscarriage and miscarriage, research has shown that they have higher levels of oxidative stress in the body.

Further research has found that antioxidants (vitamin C, vitamin E, and selenium) play a key role in protecting ovarian cells and improving egg quality. These antioxidants can reduce inflammation and oxidative stress in the ovaries, potentially increasing the chances of successful conception.

For women who are exploring IVF, it has also been reported that women who consume higher amounts of antioxidants, particularly Vitamin C and E, have higher success rates.

Antioxidant-Rich Foods for Fertility

If you’re looking to increase your intake of antioxidants to improve fertility, incorporating a variety of antioxidant-rich foods into your diet is a great place to start. Below are some of the best sources:

Vitamin C – arguably the most known antioxidant, for its role in fighting the common cold and keeping us overall healthy. When it comes to fertility health, vitamin C plays a key role in regulating progesterone (hormone) levels. This is important in the development of the uterine lining and egg implantation. Research has shown that vitamin C may also reduce the time to pregnancy in women under the age of 35 years old, with a BMI less than 25.

Vitamin C rich Foods:

Oranges, lemons, and grapefruits
Kiwis
Strawberries and blackcurrants
Bell peppers
Broccoli

Vitamin E – a fat-soluble vitamin and rich antioxidant. Research shows that it can reduce time to pregnancy in women over 35 years old, and it has a positive effect on the endometrial lining. Egg implantation is improved due to the thickness of the endometrial lining, improved by sufficient levels of vitamin E.

Vitamin E rich Foods:

Nuts and seeds (e.g., almonds, sunflower seeds)
Avocados
Spinach
Whole grains
Peanuts and Hazelnuts
Extra virgin olive oil
Tahini

Selenium – a trace mineral and a key antioxidant. Selenium protects from oxidative damage and low levels have been a marker for unexplained fertility. Adequate intake has been associated with a shorter time to pregnancy, highlighting that selenium can speed up the time it takes you to get pregnant.

Selenium-rich Foods:

Brazil nuts (1-2 per day is sufficient to reach selenium intake!)
Tofu (our highly recomended brand)

Fish (e.g., tuna, salmon)
Eggs
Meat

Other antioxidant rich foods:

Garlic
Cinnamon
Ginger
Turmeric
Herbs
Spices

Should You Supplement with Antioxidants?

While antioxidant-rich foods should form the foundation of a fertility diet, some individuals may consider supplements. The NHS and BDA advise that a balanced diet with a variety of antioxidant-rich foods is typically sufficient to support fertility. However, in cases where a deficiency is present or additional support is needed, supplementation may be recommended by a doctor or dietitian. For further information on supplements from the NHS, click here.

It’s important to note that supplementation should only be done under the guidance of a healthcare professional, as excessive intake of certain antioxidants can cause negative effects. For example, high doses of vitamin E can interfere with blood clotting, while too much selenium can lead to toxicity.

Conclusion

Evidence supports that antioxidants such as vitamin E, C and selenium, play a Both men and women can benefit from consuming a diet rich in antioxidants, due to their ability to reduce oxidative stress, improve egg implantation and endometrial thickness. Additionally, a diet rich in antioxidants can reduce inflammation, reduce the risk of miscarriage and reduce the time to pregnancy. By including foods such as fruits, vegetables, nuts, and seeds in your diet, you may improve your chances of conceiving.

Antioxidant deficiency is uncommon the UK however, whilst supplementation isn’t essential, you may want to consult with a healthcare provider to check if it is appropriate for your individual needs.

As fertility is influenced by a wide range of factors, antioxidants should be seen as just one piece of the puzzle. Along with maintaining a healthy diet, managing stress, avoiding harmful substances like tobacco and alcohol, and leading an active lifestyle, antioxidants can support overall reproductive health, helping you on your fertility journey.