5 VEGAN FERTILITY

NUTRITION TIPS
5 simple tips to help you on your

journey to starting a family.

+ a vegan
fertility
By Claire Power, Cookbook author, qualified
smoothie
plant-based nutritionist and mother of 3
recipe!
@healthy.little.tummies
ABOUT THE AUTHOR:
CLAIRE POWER

"I HELP FAMILIES

THRIVE ON A
PLANT-BASED DIET"

Claire is a qualified plant-based nutritionist who is very

passionate about plant-based nutrition for the whole

family. She is a mother of three children, twins Eloise and

James and Annabelle who has been vegan since

conception!

Claire is also a cookbook author having released her first

cookbook Healthy Little Tummies in August 2020, a plant-

based family recipe book. She also shares healthy recipes

at @healthyfrenchwife and nutrition advice for families,

pregnancy and little ones @healthy.little.tummies on

Instagram.

Claire also has an online program called Nourishing Plant-

based Kids and a Eguide: the Vegan Fertility & Pregnancy

Nutrition Guide.

Claire is French but lives in Australia with her beautiful

family.
TIP#1: REDUCE SATURATED FATS
FOCUS ON WHOLEFOODS

Studies have shown there is a higher risk of infertility for

people consuming saturated fats, sugar and for people

with a very high BMI.

Diets high in whole grains, unsaturated fats, vegetables

and fruits have been associated with improved fertility for

both women and men. A vegan diet is naturally low in

saturated fat and a healthy vegan diet that is plant based

will support a healthy fertility for both men and women.

wholegrains
vegetables
fruits
seeds and nuts and avocados.
low saturated fats (remove/reduce coconut
products, coconut oil) and other processed foods

Saturated fat content particularly found in red meat has

been linked to lower semen concentration in men and

poor embryo development in women.

TIP#2: FOCUS ON FOLATE
A VERY IMPORTANT NUTRIENT FOR BABY'S
HEALTH.

Low levels of folate are linked to neural tube defects in

infants but low levels of folate has also been linked with

lower frequency of

ovulation in some women. In a study women given folate

supplement had 26% higher chance of having a healthy

pregnancy compared to 10% in the control group not

taking a folate supplement.

The recommended dose of folate supplement is 400mcg

but more benefits have been shown with a higher intake.

Luckily vegan women

consume already a lot of high folate foods. I recommend

taking a folate

supplement (minimum 400mcg) when trying to conceive

(TTC) as well consume high folate foods including

beans, lentils, asparagus, spinach, broccoli, avocado,
mangoes, lettuce, sweet corn, oranges, and whole
wheat bread.
TIP#3: INCREASE OMEGA-3S
EAT LOTS OF SEEDS

In a study women who consumed higher levels of omega-

6, linoleic acid and omega-3 had a higher chance of

falling pregnant than women who had low intake of these

nutrients.

Women are recommended to eat 90mg of omega-3 daily.

Foods high in omega-3 on a vegan diet include:

walnuts, 
chia seeds,
flaxseed meal,
hemp seeds
avocado
soy products
TIP#4: TAKE A MAGNESIUM SALT BATH
EAT MORE MAGNESIUM AND SUPPLEMENT TOPICALLY

Although a plant based diet can be rich in magnesium if

including green leafy vegetables, nuts and seeds, this very

important mineral is only found in these foods if it's

available in the soil in the first place. Sadly, in Australia

and America the soil is pretty poor in minerals and

magnesium deficiencies and low dietary intakes are very

common. Magnesium is a very important mineral and can

help regulate blood sugars, blood pressure and also

balances cortisol levels and hormone levels and as such

can help with fertility issues.

The recommended dietary intake of magnesium for

women is 320 mg/day. I recommend supplementing with

a magnesium supplement of less than

350mg per day or taking magnesium salt baths regularly.

(Double points for being relaxing!) Too much magnesium

can have a laxative effect so topical magnesium spray, or

baths can help the skin absorb the magnesium and can

also reduce stress which can be common when trying to

conceive.
TIP#5: TAKE A VEGAN PRENATAL
TAKING A PRENATAL BEFORE AND DURING PREGNANCY
IS RECOMMENDED.

I recommend for women trying to conceive to take one of

these prenatals: (Not sponsored).

(Ideally your prenatal will be vegan and include folate,

iron, calcium, iodine, zinc, omega3, vitamin D and vitamin

b12 to take before, during and after your pregnancy. If

your prenatal doesn't include 100% of b12 and vitamin D

you might need to supplement with other supplements.

For DHA too.)

I like these brands of supplements:

NATURELO, Prenatal Multivitamin

Garden of Life, MyKind Organics, Prenatal Multi
(does not contain DHA)
Rainbow Light, Prenatal One (does not contain
DHA)
 VEGAN FERTILITY SMOOTHIE RECIPE
A DELICIOUS FERTILITY BOOSTING VEGAN SMOOTHIE!

This smoothie is packed with folate, fibre, omega-3s, iron,

calcium and is also delicious!

Ingredients:

1 cup baby spinach or kale

1 tbsp broccoli sprouts (optional)

1/2 cup frozen mango (or berries)

1 banana (frozen or fresh)

1/4 avocado

1 cup calcium-fortified plant milk of choice

1 tbsp chia seeds, flax seed meal or hemp seeds

1 peeled orange

optional: protein powder, spirulina, barley grass juice

powder.

To make:

1. Combine all ingredients in a blender and blend until

smooth.
 NEXT STEPS:
WHAT TO EAT ONCE YOU ARE PREGNANT

When you do get pregnant I have a guide for you! My

Vegan Fertility & Pregnancy Nutrition Guide. It

covers all your nutrition needs on a vegan diet during

pregnancy from the first trimester to the third and

includes also nutrition needs for lactation and for

infants. The guide also includes 4 different meal plans.

Click here to check it out now! 

Make sure to also follow me on Instagram

@healthy.little.tummies and @healthyfrenchwife

© 2020 Claire Power Copyright


All rights are reserved worldwide. No part of this guide or site may be used, copied,
distributed, reproduced, or transmitted in any form without prior written
consent/permission. This excludes reviews or non-commercial purposes permitted under
the copyright law.

Any use of information or advice in this “Nutrition Fertility Guide” is at the readers risk.

Please consult a medical physician for any medical conditions. The writer of this guide
disclaims responsibility from any losses, injuries, costs or harm that may result from it.
This guide is intended for inspiration and information to the reader. I do not guarantee
success of a pregnany.