In this episode, we’re going to be talking about folate, the superhero nutrient that can help to boost your egg quality.
So, what's the deal with folate?
Well, I want you to imagine it as a member of the construction crew for your eggs, working hard to build new DNA and proteins, and even helping out with detoxification.
It’s a really crucial player in the growth and development of your precious eggs.
And here comes the part I’m most excited to share with you… research has shown that women who take folate before IVF have higher-quality eggs.
Now I know what’s going through your mind right now… how can I ensure I’m getting enough folate to best support my eggs.
There are two really simple ways to do this…
The first is to take a quality prenatal supplement with at least 400 micrograms of folate at an absolute minimum, ideally 800 micrograms and in the form of either natural food folate, folinic acid or methylfolate (not folic acid, the synthetic form).
Folate is an important fertility and pregnancy nutrient because it helps to prevent neural tube defects which are defects of the brain, spine and spinal cord.
Neural tube defects typically happen in the first few weeks of pregnancy & in some instances before pregnancy has even been confirmed.
It is quite common for women to be low in this important nutrient and for this reason I encourage you to start taking a prenatal with folate in it as soon as you know you want to start trying for a baby. It’s never too early to start.
If you want to know what prenatal supplement brands I recommend, I’ve got you covered, check out episode 4 of this podcast.
And the second way you can ensure you’re getting enough folate to best support your egg quality is to start including a variety of folate rich foods in your diet.
Women of childbearing age need 400 micrograms of dietary folate per day and those needs increase to 600 micrograms per day during pregnancy.
Folate rich foods include spinach, avocados, Brussels sprouts, legumes, oranges, peanuts, sunflower seeds, and broccoli.
I’ll give you some quick and easy examples of how you can sneak more folate in…
Start your day by adding some spinach to your morning smoothie or egg scramble.
For lunch you could drizzle an avocado dressing over your salad.
For dinner, you could try spicing things up by throwing some legumes into your beef burrito mix.
And for when you're feeling a bit snacky, you could reach for a juicy orange and a handful of peanuts.
Doing these two things daily will help to ensure that your folate stores are optimal for conception and pregnancy and help to significantly reduce the risk of your future baby developing a neural tube defect.
So, there you have it - folate, your friendly fertility sidekick, providing the essential nourishment your eggs and future baby need.
If you’re looking for recipes loaded with folate and other key nutrients needed for optimal egg quality, just DM me the word ‘cookbook’ over on Instagram and I’ll be sure to hook you up with some deliciousness. If you’re not already following me over on Instagram, I am @theeggspertnutritionist - I’ll see you over there!