The term ‘two-week wait’ refers to the time between ovulation, or an embryo transfer and the date your next period is due- or the day you plan to test for pregnancy.
Understandably it can be a time when emotions are heightened, and anxiety can take over. And a very common question is ‘what nutrients should I eat to help my chances of implantation?’
So, during this time, we want to support the endometrial lining to be thick and healthy, we want to lower any inflammation, and provide a nice, nourishing environment for the embryo to thrive in!
As a side note, I will say, if you want to increase your chances of falling pregnant, the most influential time is 3 months BEFORE you plan to conceive as this is when egg and sperm health can be modified and boosted through nutrition and lifestyle.
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Nutrients to increase implantation:
Zinc
Zinc plays an important role in the production of progesterone. Progesterone is the dominant reproductive hormone and has a huge role in implantation and early pregnancy, including preparing the endometrium to receive the embryo. Sources of zinc are meat, fish and seafood- particularly oysters. Just remember if you are consuming seafood ensure it is fully cooked. This is a good time to start practising food safety for pregnancy!
While we’re on the topic of progesterone, Vitamin C also plays a role, so this is a good time to include some juicy fruits like strawberries, kiwis and oranges into your diet.
Nitrates
Dietary nitrates are converted to nitric oxide which researchers believe dilates blood vessels and provides oxygenated, nutrient-rich blood to the uterus which may support implantation. Sources of nitrates are beetroot, bok choy and leafy greens.
Vitamin E
Vitamin E is a powerful antioxidant, research suggests it helps to protect the implantation of embryos by reducing inflammation and oxidative stress. It may also improve uterine blood flow and endometrial thickening. Avocado, sunflower seeds and almonds are all great sources of Vitamin E.
Omega-3
Omega-3 in form of DHA and EPA may improve rates of implantation and higher intake is associated with higher rates of pregnancy as it may improve reproductive cell structure, decreasing the risk of inflammation and increasing blood flow to the uterus. The anti-inflammatory nature of omega-3 has also been shown to increase IVF success! The best sources are fatty fish, such as salmon, herring, or sardines, however, if fish isn’t part of your diet, you can opt for an algae supplement- just be sure to check the quantity of EPA & DHA -for your individual needs of these omega 3’s, please get in touch.
Whole grains
Switching to whole grains is a pretty simple way of boosting your intake of important nutrients that support fertility, including B vitamins (like folate), iron, iodine, and fibre. Whole grains are also associated with increased endometrial thickness and studies also found that women who consumed higher whole grain intake before IVF treatment has significantly higher rates of implantation success.
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As a last little note, while I always advocate for optimising your nutrition for fertility and pregnancy, try to not let it be an additional stress. While trying to maximise intake of these foods, try to also include some foods that you love to eat, and that makes you happy.
Try to also take some time for yourself and do something you love, whether that be a walk, journaling, or reading. It’s important to look after your mental and emotional health too!
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