Men and women are different – you don’t need me to tell you that. But what you might not realise is that those differences extend to the microbes in our gut.
When puberty hits, it’s not just our bodies that change, our microbes do, too. The hormones oestrogen and testosterone help to influence which gut bacteria thrive (and, in turn, microbes can subtly influence those hormones as well).
That’s one reason why women and men tend to have slightly different gut microbiomes – differences that become less distinct again after menopause.
And we now suspect that the make-up of a woman’s and man’s microbiome may impact their fertility.
Many couples assume starting a family will happen naturally, but for about one in seven, conceiving can be a real struggle.
Men’s sperm count has halved in the last 45 years, a 2022 study published in the journal Human Reproduction Update found.
And with couples starting families later – the most common age for women having children is now 31, compared with 22 for their grandmothers’ generation – that can make conceiving even tougher.
So how might these gut microbiomes affect fertility?
If you are struggling to conceive, it may be worth overhauling your diet to ensure your body (and your gut microbes) are getting the nutrients they need, writes Dr Emily Leeming
First is how they’re linked to the production of sex hormones. For instance, research suggests that men with low testosterone may have different gut bacteria from those with normal levels although what comes first is not clear.
Scientists are also looking at the role of the vaginal and sperm microbiomes. In the vagina, healthy bacteria such as Lactobacillus help to create the perfect mildly acidic environment that protects against infection and makes it harder for harmful bacteria to thrive. But if this balance is disrupted (when levels of ‘good’ bacteria drop and other bacteria take over), it may lead to reproductive issues.
One example is bacterial vaginosis (BV), an infection caused by an overgrowth of harmful bacteria, which affects one in three women of reproductive age at some point.
This shift in bacteria can reduce the body’s natural defences and, in some cases, make it easier for infections to travel up the reproductive tract. BV doesn’t necessarily stop you conceiving, but a 2023 review of previous studies, published in the European Journal of Obstetrics & Gynecology and Reproductive Biology, found that BV in pregnancy is linked to a higher risk of problems, with preterm birth the biggest concern, affecting about one in five women infected.
When it comes to conceiving, early studies suggest that certain probiotics or prebiotics may help to support the vaginal microbiome and, in some cases, improve the chances of pregnancy – possibly by reducing the risk of infections or inflammation that could interfere with conception.
But, as with so much of this research, the evidence is not clear-cut yet. Different studies have used different probiotic strains, doses and treatment lengths and some have found no benefit at all, while others suggest they may help to restore healthy bacteria and lower miscarriage risk or improve IVF success in women with an imbalanced vaginal or womb microbiome, a 2024 review in Reproductive BioMedicine Online found.
As the science around probiotics and the microbiome is still evolving, if you do want to try a probiotic, speak to your GP, gynaecologist or fertility specialist first and choose a product that has been tested in clinical studies for women’s health – rather than an over-the-counter supplement that just markets itself as ‘good for digestion’ or ‘general wellness’.
If you are struggling to conceive, it may be worth overhauling your diet to ensure your body (and your gut microbes) are getting the nutrients they need to support your fertility. That’s the case for both men and women.
Since sperm are constantly being made, taking about two to three months to mature, healthy habits during that window can make a real difference.
For women, while eggs are present from birth, each egg goes through its final stage of development in the three months before ovulation. This means the three months before you start trying for a baby are a key window for women, too.
That’s why women are advised to start taking a prenatal supplement with folic acid (which helps your baby’s brain and spinal cord to develop properly) at least three months before conceiving. Choosing one that also contains selenium, vitamin C and vitamin E could be helpful, as these antioxidants may support egg health by protecting them from oxidative stress (damage caused by free radicals that are naturally produced during the body’s everyday processes).
As for your diet, think of your whole dietary pattern rather than individual foods. A balance of fruit and veg, wholegrains and healthy fats (from oily fish, nuts and seeds) will provide your body with many nutrients that support fertility. This includes omega-3s: women with higher omega-3 intake were more likely to get pregnant compared to those with a lower intake, a 2024 review published in the journal Heliyon found.
So if you’re not eating at least one portion of oily fish a week (the NHS recommends no more than two if you’re trying to get pregnant due to the risk of potentially harmful pollutants in their flesh – though for everyone else, four portions a week is considered safe), you may want to consider an omega-3 supplement.
If you’re in your late 30s or early 40s, taking a supplement of coenzyme Q10, a powerful antioxidant, is often recommended by fertility experts, as this is when egg quality naturally declines.
When women undergoing fertility treatment – many of them in this age group – took coenzyme Q10 they were about twice as likely to get pregnant compared to those who didn’t.
Scientists think that coenzyme Q10 may help because it supports the energy and health of eggs, meaning they’re more likely to develop into healthy embryos.
For men, a balanced diet is just as important. Nutrients such as zinc (found in shellfish, meat, nuts and wholegrains), selenium (in Brazil nuts) and omega-3s (from oily fish) all support sperm count and quality.
Biology is complex and so much is out of our control: what you can do is focus on small, practical steps that support your health as those same habits can support fertility too.
Ask Emily
I have a sweet tooth, is there such a thing as a healthy pudding apart from yoghurt and berries?
Puddings can be more than just a treat. In fact, there are plenty of ways to make desserts that satisfy a craving and add some extra nutrition for your body.
The secret is to add fibre and protein, which slow the release of sugar into your bloodstream and keep you fuller for longer.
Chia puddings are a great example. Chia seeds are packed with fibre and omega-3s. Simply mix chia seeds (about a tablespoon per person) with milk and a teaspoon of honey and leave for at least 30 minutes in the fridge, then top with fruit.
For something quick, melt a little dark chocolate and dip strawberries, orange slices or frozen banana chunks into it, then put them in the fridge to set. You’ll still get that sweetness, plus extra fibre and vitamin C from the fruit.
Another favourite is peanut butter-stuffed dates. Slice open a Medjool date to remove the stone and add a spoonful of peanut butter and sprinkle with dark chocolate chips. Baked fruit is another option. Roast peaches or plums with honey until soft, then serve with yoghurt or ricotta for extra protein.
You don’t have to cut out your favourite puddings, but add fresh berries and a sprinkle of nuts for fibre, vitamins and healthy fats and you may find you need less to feel satisfied.
This article was originally published by a www.dailymail.co.uk . Read the Original article here. .