As a Surrey-based fertility nutritionist, my clients often ask me, "How does dairy affect fertility?" The relationship between dairy consumption and fertility has been the subject of research. Findings have shown potential positive and negative impacts depending on various factors such as the type of dairy product, its fat content, and individual health conditions. Read on for more details.
How does dairy affect fertility?
Full-fat and low-fat dairy products can have different impacts on fertility. Full-fat dairy might support female fertility, whereas high consumption of low-fat dairy has been linked to potential fertility issues. The source and processing of dairy also play roles in its nutritional content and health effects.
Women:
High-Fat Dairy:
Studies suggest that consuming high-fat dairy products (like whole milk, cheese, and ice cream) helps improve fertility in women. This might be due to higher levels of oestrogen and other reproductive hormones in full-fat dairy.
Low-Fat Dairy:
On the other hand, low-fat dairy products seem to be linked to reduced fertility. The removal of fat might also strip away important hormones and nutrients necessary for reproductive health, so it's best to avoid low-fat dairy!
Men:
There is little consensus on how dairy affects male fertility. Some studies suggest that high-fat dairy products might negatively impact sperm quality. This is likely due to the hormones found in the milk.
The Nutrients:
Calcium:
Calcium is essential for the development and function of the reproductive system. Adequate calcium levels help maintain a regular menstrual cycle and support healthy bone structure, which is crucial during pregnancy.
Vitamin D:
Sufficient vitamin D levels are associated with improved ovarian follicle development and increase implantation. They can also reduce miscarriage risk.
Vitamin B12:
B12 is important for maintaining healthy red blood cells and nerve cells and for DNA synthesis of the egg and sperm. A B12 deficiency can lead to fertility issues, including ovulation problems. This nutrient is especially important for vegetarians and vegans.
Iodine:
Crucial for thyroid function, which is really important for female fertility, especially in the 1st trimester of pregnancy when the developing embryo needs the thyroid to be functioning optimally to help prevent miscarriage.
Folate:
This is critical for DNA synthesis and repair in the developing egg and sperm follicle. Adequate folate levels are important for both men and women to support fertility and reduce the risk of birth defects.
Potential Concerns & Other Options:
As a Surrey-based fertility nutritionist, I advise that these are all essential nutrients for fertility. However, dairy is not the only reliable source. Many non-dairy foods provide these essential nutrients. Leafy greens, fortified plant-based milk, fish, and legumes can all contribute to a fertility-supportive diet.
So, other options are very much available for those with intolerance or allergies.
Fermented dairy products, such as yoghurt, kefir, and certain types of cheese, can also benefit these people. Fermentation breaks down lactose, making fermented dairy products easier to digest for those with lactose intolerance.
Furthermore, some people are concerned that dairy products can sometimes contain environmental contaminants like pesticides and heavy metals. These contaminants might accumulate in body tissues and interfere with reproductive health. If this concerns you, choosing organic options is the best way to overcome this.
Calcium-Rich Alternatives:
Fortified plant-based milk includes almond, soy, rice, oat, coconut, and hemp milk.
Leafy Green Vegetables including, kale, bok choy, collard greens, turnip greens, broccoli.
Vitamin D-Rich Alternatives:
Oily fish, such as salmon, mackerel, sardines, and tuna, are excellent sources of vitamin D and omega-3 fatty acids.
Egg yolks contain vitamin D and other essential nutrients.
Mushrooms. Certain varieties (like shiitake and maitake) have higher vitamin D levels, especially when exposed to sunlight.
How Much and How - Tips from a Fertility Nutritionist:
The amount of dairy you should consume when trying to conceive varies based on individual dietary needs, health conditions, and overall diet. However, general guidelines can provide a useful starting point:
Daily Servings:
3 servings of dairy per day for adults. This can include milk, yoghurt, cheese, or other dairy products. An example of a serving might be 1 cup of milk or yoghurt or a slice of natural cheese (excluding processed cheeses).
Breakfast Ideas:
Smoothies: Blend milk or yoghurt with fruits, spinach, and a scoop of protein powder for a nutrient-packed smoothie. Use Greek yoghurt for a thicker texture and higher protein content.
Lunch and Dinner Ideas:
Salads: Add a serving of cheese, such as feta, goat cheese, or shredded cheddar, to your salads. Pair with leafy greens, nuts, and a variety of colourful vegetables.
Snack Ideas:
Cheese and Crackers: Pair cheese slices with whole-grain crackers for a balanced snack.
Yoghurt Dips: Make a yoghurt-based vegetable dip using Greek yoghurt, herbs, and spices.
I hope this article has helped to answer the question, "How does dairy affect fertility?" I'd love to work with you to increase your chances of getting pregnant.
I offer a complimentary 15-minute phone consultation. To book your session or ask any questions, please contact me HERE. I am Surrey-based but work as a fertility nutritionist for clients locally and further afield.
Comments