How to nutritionally support ovulation
1. Stay hydrated
Our energy levels during this phase increase and we are more likely to partake in higher-intensity exercise, so meeting the increased requirements for hydration is important.
Also, did you know, that cervical mucus is 90-95% water and is particularly higher mid-cycle (around ovulation). So meeting hydration requirements will help with its production.
2. Go for zinc
Choose foods such as oysters, beef, crab, sunflower seeds, lentils and oats.
This mineral is important for progesterone and oestrogen production, it plays a role in preserving egg quality to promote ovulation, and zinc helps to promote the growth and maturation of follicles within the ovaries.
3. Ensure to add omega-3s
Think chia seeds, flax seeds, salmon, herring, walnuts and avocados- all sources of healthy fats.
They help to decrease inflammation in the body which can lead to disrupted ovulation. Fats including omega-3s are imperative for the production of steroid hormones such as oestrogen and progesterone.
4. Limit foods that are pro-inflammatory
Inflammation within the body is important for normal biological processes, however, excess or systemic inflammation can lead to oxidative stress and result in disrupted ovulation.
Limit your intake of foods such as trans-fats found in processed and fried foods; high-glycemic foods such as white bread, pastries, cakes and crackers; and some animal proteins.
5. Load up on B-vitamins
Vitamin B6, B12 and folate (B9), foods high in these vitamins are fish, seafood, dark leafy greens, chickpeas, beef liver and spinach.
These vitamins help to aid the synthesis and production of steroid hormones such as oestrogen and progesterone. As these are imperative for ovulation deficiency of these vitamins can lead to missed ovulation, infertility and amenorrhea.
Common symptoms: A change in cervical mucus as it takes on an “egg-white” consistency; a spike in libido; a spike in energy levels; one-sided abdominal pain known as ovulation pain or Mittelschmerz; a rise in body temperature and light spotting. Please know that each woman is unique and one’s symptoms may differ from the next. Be kind and aware of your body, and use your intuition when symptoms may feel unusual for you.
