How to give your fertility an extra boost

If you're thinking about trying to conceive or are already trying to conceive you've come to the right place. There is so much information overload, with one strategy working for one person, and other strategies working for other. Some women fall pregnant the first month of trying, and for others it can take a journey of years. Where ever you sit on this scale - know you are not alone.

It's okay if your journey doesn't look like your friends, mums or that random strangers journey. The most important part of the journey is having the right type of care and support when you need it. This for some will look like a doctor, perhaps a fertility specialist, a counsellor, all depending on your individual circumstances.

The journey of trying to conceive can be an emotional journey for many women. It can bring a whole range of emotions from hope, grief, anxiety, frustration, joy - if you're feeling any of these things - you aren't alone.

When we were trying to conceive for the first time, I was convinced it would happen in the first month of regular, unprotected sex. Which also happened to be our honeymoon - in my mind I thought what better timing! I had my health app telling me when I was predicted to be ovulating, I was taking folic acid and prenatal vitamins in the months prior, and enjoyed a balanced, nutritious diet. In my mind, we had all the key ingredients!

One we returned from honeymoon, we moved house which meant it was overall a very busy two months for us. I focussed on enjoying intimacy, and that time connecting with my husband - and did my best to take the pressure off knowing that would only lead us to feel tense. I reminded myself during this time to focus on the things we could influence - these things being taking a daily folic acid supplement, a prenatal supplement, eating a nutritious antioxidant rich diet full of whole foods, exercising daily, and in the month we conceived I even decided to take an at-home test to determine when I was ovulating - which as it turns out fell sightly outside my predicted ovulation window.

I share all of this to remind you to be kind and gentle on yourself during this time. Trying to conceive and pregnancy can feel like a vulnerable time.

If you are trying to conceive, or are thinking of trying here are some nutrition focussed tips I would recommend to give your body the best support. Of course, always make changes under the guidance and support of your health practitioner as every individuals nutritional needs can vary depending on your unique circumstances.

Key Nutrients for Fertility

The three key nutrients that have the strongest evidence base for preconception health are folate, iron and vitamin D.

Folate is a B vitamin that is found in some foods including dark leafy green vegetables, legumes, citrus fruits, asparagus, brussels sprouts, broccoli, nuts and seeds. Folic acid is the synthetic source of folate, and is typically a small tablet or powder. Folate is particularly important in the months trying to conceive, as well as in the first three months of pregnancy. Folate has been shown to reduce the risk of neutral tube defects, such as spina bifida, if the developing baby.

In Australia, it became mandatory to add folic acid to wheat flour for commerical bread making processes to prevent neural tube defects. Cereals in Australia are commonly supplemented with added folic acid such as Weet-Bix, All-Bran, and Special K.

It is recommended for women intending to become pregnant to take 500 micrograms (mcg) of folic acid daily at least one month before trying and for three months after falling pregnant. It is important to discuss this with your Doctor or Health Practitioner as women will a family history of spina bifida or cleft palate may be recommended to take higher amounts.

Iron from plant sources (beans, tofu, pumpkin seeds) is associated with a lower risk of ovulatory infertility in large cohort studies.

Vitamin D, often deficient in women of reproductive age, is linked to improved ovarian reserve markers; aim for sun exposure and foods like salmon, eggs, and fortified dairy, and ask your clinician about testing.