If you are trying for a baby, then you need to know about optimising your diet to increase your chances of implantation success. This importance stands for those trying naturally and those working through reproductive treatments including IUI and IVF.
Implantation is affected by various factors but among these, diet is a a crucial adjustable aspect of lifestyle that directly impacts fertility outcomes. Here is what the research tells us can optimize your uterine lining for pregnancy and elevate your chances of successful implantation through nutrition.
Wholegrains and antioxidants
Whole grains, as opposed to refined grains, preserve all components—the bran, germ, and endosperm—of the original grain, offering numerous health benefits due to their richness in fibre, B vitamins, vitamin E, zinc, and iron, along with possessing anti-inflammatory properties. Fibre in these whole grains, plays a pivotal role in fertility nutrition by supporting the gut microbiome and aiding in the elimination of excess estrogen and other foreign hormones from the body to support the development of a thick, healthy uterus for implantation.
Research also shows that a higher intake of whole grains before IVF treatment correlates with increased rates of implantation and live births (1).
So what can you do to increase your wholegrain and antioxidant intake? Including both fruit and oats in your breakfast is a great way to tick off atleast 1-2 servings of each of these things first thing. Here are some of my favourite ideas:
Oat banana pancakes: Whiz 2 eggs, 1 banana, 1 Tbsp flaxseeds, 1/3 cup oats, 1/2 tsp baking powder together in a food processor then fry in a tiny bit of olive oil each side until golden.
Overnight oats: 1/3 cup each of milk, oats, yoghurt + 1/2 grated apple + 1/2 tsp cinnamon + 2 Tbsp mixed nuts and seeds. Combine in a small bowl, cover overnight, and enjoy in the morning.
Porridge made with 1/3 cup oats, milk, banana and apple and a dash of cinnamon and honey + sprinkle of sliced almonds on top.
Vitamin E
Vitamin E is a potent antioxidant present in various foods such as extra-virgin olive oil, sunflower seeds, pine nuts, hazelnuts, almonds, and eggs. Studies have shown that supplementation with 400 IU/day of vitamin E before ovarian stimulation with clomiphene citrate could enhance endometrial thickness, therefore potentially increasing the chances of successful implantation (4).
Similarly, another clinical trial revealed that 12-week supplementation of 400 IU/day of vitamin E led to increased endometrial thickness and improved inflammatory markers in women with previous implantation failures (5).
So should you go ahead and supplement? I strongly advise that you don't begin any supplementation before consulting with a fertility dietitian. The timing and dose of vitamin E is incredibly important to see positive outcomes and ensure that you are actually getting the benefit you desire without negative side effects.
As a start, to increase your vitamin E intake naturally through food I highly recommend incorporating some/ most of these foods into your diet every day where possible:
Almonds
Sunflower seeds
Hazelnuts
Green leafy veg like spinach, broccoli, kale
Avocado
If you dislike these foods, can't eat alot of them, or don't see how you can realistically include them consistently then definitely get in touch so that I can support you with this.
Omega-3 Fatty Acids
Omega 3 fatty acids are hands down one of the most vital components of a great fertility diet and play a pivotal role not only in implantation success, but also in ensuring regular healthy ovulation and enhancing egg quality.
Omega-3 fatty acids have anti-inflammatory properties which regulate inflammatory responses and enhance cell membrane composition throughout the body, thereby facilitating membrane receptor function for implantation success. They also improve blood flow to the uterus, thicken the uterine lining, and enhance egg and embryo quality.
Are you getting enough omega 3? Oily fish like mackerel, sardines, salmon, and herring serve as excellent sources of omega-3, but it's important to be mindful of the mercury content. Women trying to conceive and during pregnancy can safely consume 2-3 servings per week of any fish (with one serving equal to 150 grams), except for the following:
One serving per week of orange roughy (deep-sea perch) or catfish and no other fish that week
One serving per fortnight of shark (flake) or billfish (swordfish/broadbill or marlin) and no other fish that fortnight.
If you know that you aren't getting 2-3 serves of oily fish each week then consider an omega 3 supplement and discuss with your dietitian. To get the maximum benefit from this you needs to be having atleast 2000mg of omega 3 and opting for one rich in EPA and DHA as these are the fatty acids shown to have the most impact on fertility.
The bottom line...
What you are eating is impacting on your chances of successful implantation each cycle or round of IVF treatment.
Incorporating optimal amounts of antioxidants, omega 3 fatty acids, and vitamin E could be the missing piece of your puzzle when it comes to falling pregnant.
If you are tired of trying to work it all out on your own and just want a done for you plan that's 100% backed by science and specific to your needs and preferences, then now is the time to take action!
Start by taking your first step and joining my FREE fertility nutrition masterclass available right now! You will learn how to avoid the biggest mistakes that I see made with fertility diets and get a FREE 7-day fertility meal plan to go along with it. Sign up now!
References:
(1) PMCID: PMC4894002
(2) PMCID: PMC10886842
(3) PMID: 37061157
(4) PMCID: PMC3309992
(5) PMID: 28847198