A recent report created the following headline in the national press Fertility rates in England and Wales falls to lowest level since records began in 1938.
Interestingly, whilst the headline may make us think of infertility as the main reason, it is not the foundation behind the report as this decline isn’t solely due to fertility challenges with conception.
Women are increasingly having children at older ages, with only one in five women born in 1997 having a child before the age of 25 – the lowest of any earlier generation. The average age of having a child is now 30.3 – a figure that has been increasing since 1975.
Not feeling ready, financial pressures as well as career choices and not finding the right partner are preventing millennials who want children from trying to have them, research from the UCL Centre for Longitudinal Studies has found.
In today’s fast-paced world, where career goals, personal growth, and financial security often take centre stage, starting a family is increasingly becoming a later-in-life decision.
This shift brings a new set of opportunities and challenges, especially when it comes to preparing the body for pregnancy after years of a demanding lifestyle. Nutrition plays a vital role in this journey, helping both women and men ensure they’re in their best possible health when the time feels right. This blog explores how a structured approach to nutrition can empower those opting for later parenthood, with practical guidance on boosting fertility, and creating a solid foundation for a healthy pregnancy – whenever the timing feels right.
Improving Egg Quality
It is important to note that fertility in women is known to precipitously decline after the age of 35.
Women are born with a fixed number of eggs, and while the quantity naturally declines over time, the focus should shift to enhancing egg quality as we age. Ensuring that egg quality is as good as possible is an important factor that we can improve upon.
Research consistently shows that egg quality is the key factor in determining pregnancy success for women of advanced reproductive age, highlighting the importance of a nutritious diet to support both conception and a healthy pregnancy.
It is also worth noting that sperm quality is critical here also. Most sperm will arrive at the egg for conception with a certain degree of damage after an arduous journey.
The egg needs to be strong enough to be able to fix some of these sperm problems itself. This is really a remarkable capacity of the egg. However, if egg quality is already a concern, making sure the sperm is as healthy as possible is important – giving the egg an easier job to do.
Omega-6 to Omega-3 Ratio – Disproportionately High in Modern Diets
One food group that has a big impact on fertility is the omega-6 and omega-3 fatty acid consumption. Today, the Western diet provides an omega-6 to omega-3 fatty acid ratio of as high as 25:1, which is in stark contrast to the 1:1 ratio historically consumed by humans.
This means we are taking in a whole lot more Omega-6 than ever before with no corresponding increase in Omega-3, and it’s not helping our fertility.
Omega-6 is an essential fatty acid, so our body needs it in moderation from healthy sources. The problem isn’t that we are suddenly overeating healthy foods like walnuts, tofu and peanut butter. The recent increase in Omega-6 consumption has come largely from an increase in the consumption of corn, soybean and other vegetable oils high in Omega-6, mostly ingested via processed foods.
In order to effectively improve the quality of our eggs, we need to substantially increase our Omega-3 intake while ideally reducing our dependence on processed foods high in Omega-6. Consuming Omega-3s (DHA and EPA) have been shown to be beneficial in the most critical areas of early reproduction.
They have improved the time it takes to get pregnant, encouraged egg maturation and aided in embryo implantation. All vital steps on the way to a healthy pregnancy.
In addition, Omega 3s actually stimulate improvements in the actual quality of the egg in terms of chromosomal and mitochondrial health. As is often highlighted, chromosomal defects are the most common cause of lost pregnancies, of which women over 35 are more at risk. So, knowing that there is something you can add to your diet or take as a supplement is empowering knowledge.
Part of how Omega-3s achieve this feat is by reducing inflammation in the body. They inhibit the genes that trigger the inflammatory process. Inflammation is a normal defence mechanism in the body, but when the body is constantly in this state, it can cause a range of damage.
Other Key Nutrients
Certain key nutrients have been shown to support egg quality by promoting cellular health, improving antioxidant defences, and optimising hormonal balance. Here’s a look at some of the most important ones:
Coenzyme Q10 (CoQ10)
CoQ10 is a powerful antioxidant that helps support energy production within cells, including egg cells. Studies suggest it may help improve egg quality, particularly in women over the age of 35, by combating oxidative stress and supporting mitochondrial function, which is crucial for egg health.
Vitamin D
This vitamin plays an essential role in reproductive health, and low levels are associated with reduced fertility. Vitamin D helps regulate hormone production and supports ovarian function, so maintaining optimal levels is critical for egg quality.
Folate (Vitamin B9)
Folate is essential for cell division and DNA synthesis, making it crucial for the development of healthy eggs. Folate also helps reduce homocysteine levels, an amino acid that can negatively affect fertility if elevated.
Vitamin E
Another potent antioxidant, vitamin E helps protect eggs from oxidative stress and can support better cell membrane integrity. Some studies have suggested that adequate vitamin E levels may be beneficial for egg quality and overall fertility.
Iron
Sufficient iron levels are necessary for proper ovulation and egg health. Women with low iron levels may experience irregular ovulation, so incorporating iron-rich foods, like lean meats, legumes, and leafy greens, can support fertility.
Zinc
Zinc is involved in DNA synthesis, cell division, and hormone production, all of which are important for egg health. Adequate zinc levels support the maturation of eggs and help regulate ovulation, which is critical for fertility.
Selenium
This trace mineral is an antioxidant that helps protect eggs from oxidative damage. It also plays a role in supporting overall reproductive health by contributing to hormone balance and reducing inflammation.
Incorporating these nutrients into a balanced diet, either through food sources or supplements when recommended, can be a powerful approach to supporting egg health and enhancing fertility for those planning for pregnancy later in life.
If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at reception@glenvillenutrition.com