Dr. Mark Heyman discusses how nutrition plays a pivotal role in enhancing fertility in both men and women. He emphasizes the significance of key nutrients for reproductive health and how dietary choices can improve fertility outcomes.

Folate, crucial for DNA expression and repair, is important for cell growth and development, impacting fertility. Folate deficiency can lead to neural tube defects and hormonal imbalances, increasing infertility risk.

• Folate-rich foods include spinach, kale, asparagus, and broccoli.
• Consider supplements like methyl folate if necessary.

Omega-3 fatty acids are crucial for cell membrane integrity and hormone response, benefiting both male and female fertility. They help improve blood flow to reproductive organs and have anti-inflammatory properties.

• Sources include salmon, mackerel, and chia seeds.
• Vegans can opt for algae-based DHA supplements.

Magnesium is involved in over 600 enzymatic reactions, important for reducing inflammation and regulating hormone production. Iron supports hemoglobin production, crucial for energy and ovulation.

• Check iron levels, especially in menstruating women.

High-quality proteins provide essential nutrients that support fertility. Nutrient-dense animal proteins contain zinc, selenium, and B vitamins crucial for reproductive health.

• Include eggs, poultry, and fish like sardines in diet.

Dr. Heyman suggests building meals around proteins, vegetables, and fiber to promote satiety and reduce overeating.

• Start the day with a protein-rich breakfast like eggs or chia seed pudding.
• Use high-quality protein powders for diversity.

Maintaining a healthy gut is vital for hormone regulation and fertility. Dr. Heyman advises incorporating fermented foods and reducing intake of ultra-processed foods and refined sugars.

• Consume prebiotics such as fruits and vegetables.
• Include fermented foods like sauerkraut and kefir.

Dr. Heyman stresses the importance of dietary adjustments and supplements for better reproductive health. He encourages men and women to make informed nutritional decisions, highlighting the control individuals have over their reproductive health through diet.

“Our cell membranes are made from fat, and our hormones are made from cholesterol and amino acids. The production and functionality of every cell depend on our blood sugar and insulin levels.”