Research shows that some foods rich in Omega-3 fatty acids, vitamins B and D, Green leafy veggies, vegetarian protein, and some herbs like Ashwagandha, licorice, maca, Shatavari, and chaste berry may boost cervical mucus health and production.
The role of diets and lifestyle factors are significant and ineligible when it comes to fertility and reproductive outcomes in both men and women. This leads us to this exposition into the food that can increase fertility in females by boosting the production and quality of Cervical mucus, a discharge that propels sperm movement in female reproductive organs for possible egg fertilization.
What is Cervical mucus
Cervical mucus is a gel-like discharge that is released from the cervix. It plays an important role in fertility by helping to transport sperm to the egg. The thickness and quantity of cervical mucus change throughout the menstrual cycle, with the most fertile mucus being thin and watery around ovulation.
Food to Boost Cervical Mucus Production and Health
If you are trying to conceive, it is important to have healthy cervical mucus. There are some specific foods and drinks that you can include in your diet to improve your cervical mucus health and production, they include:
1. Foods rich in omega-3 fatty acids
Omega-3 fatty acids have been shown to improve cervical mucus quality and promote ovulation. Good sources of omega-3 fatty acids include fatty fish (such as salmon, sardines, and mackerel), nuts, and seeds, evening primrose oil, and borage oil.
According to a scientific review on diet and fertility, incorporating omega-3 fatty foods into our diets can improve female fertility, but the mechanism of action is unclear. further study is needed for validation.
2. Foods rich in vegetarian protein
Studies have shown that eating a diet rich in vegetarian protein can improve ovulatory fertility and cervical mucus quality. Good sources of vegetarian protein include tofu, tempeh, beans, lentils, and whole grains.
Supporting this claim is a study on female fertility and nutrition which shows that plant-based protein foods are beneficial to fertility both in women and men.
3. Dark green leafy vegetables.
Dark green leafy vegetables are a good source of vitamins, minerals, and antioxidants that are essential for reproductive health. Good sources of dark green leafy vegetables include spinach, kale, and broccoli.
A supporting study finds that green leafy vegetables are good sources of polyphenols, antioxidants, vitamins, and minerals which have high therapeutic values, and help fight diseases detrimental to fertility. Compounds in them can also help boost cervical mucus quality.
4. Foods rich in B vitamins.
To lower the risk of ovulatory infertility, a study suggests women with ovulatory disorder should incorporate vitamin B-rich food into their diet or take at least 3 tablets of B complex supplement to reduce the risk.
B vitamins play an important role in estrogen production, which is essential for healthy cervical mucus. Good sources of B vitamins include whole grains, poultry, fish, eggs, dairy, legumes, and nuts and seeds.
5. Foods rich in vitamin D.
Vitamin D also plays a role in estrogen synthesis and is essential for healthy cervical mucus. Good sources of vitamin D include salmon, sardines, egg yolks, and mushrooms.
Emphasizing the role of vitamin D in female reproductive functions, scientific reviews have established a link between vitamin D deficiency and infertility.
Another supporting systematic review suggests that a better pregnancy outcome and improved reproductive performance in both men and women could be achieved if vitamin D-rich foods are incorporated into our diets or a moderate daily dose of vitamin D supplementation is taken.
6. Fiber-rich foods
Although there is evidence of fertility benefits of fiber-rich food there are mixed opinions, but the majority of research shows that incorporating at least 10 grams of fiber food in our daily diet helps reduce the risk of ovulatory infertility in women.
Water is essential for the production of cervical mucus. Aim to drink at least eight glasses of water per day.
8. Herbal extract
Research has shown that herbal extracts or supplements from medical plants like Chasteberry, Liquorice, Shatavari, Ashwagandha, and Maca contain
compounds that can boost the production of cervical mucus.
Chasteberry contains compounds called progesterone, which can help to regulate estrogen levels. Estrogen is responsible for the production of cervical mucus, so chaste berries can help boost the production of fertile cervical mucus.
Chasteberry can be taken in capsule or tincture form. The recommended dosage is 100-200 milligrams per day.
Licorice contains compounds called flavonoids, which have anti-inflammatory and antioxidant properties. Flavonoids can help to improve circulation to the reproductive organs and support the production of healthy cervical mucus.
Liquorice can be taken in capsule or tincture form. The recommended dosage is 500-1000 milligrams per day.
Shatavari contains compounds called saponins, which have estrogen-like properties. Shatavari can help to regulate estrogen levels and support the production of healthy cervical mucus.
Shatavari can be taken in capsule or powder form. The recommended dosage is 500-1000 milligrams per day.
Ashwagandha contains compounds called adaptogens, which help the body to adapt to stress. Stress can disrupt hormone production, including estrogen production. Ashwagandha can help to reduce stress and support the production of healthy cervical mucus.
Ashwagandha can be taken in capsule or powder form. The recommended dosage is 300-500 milligrams per day.
Maca root contains compounds called glucosinolates, which have estrogen-like properties. Maca can help to regulate estrogen levels and support the production of healthy cervical mucus.
Maca can be taken in capsule or powder form. The recommended dosage is 500-1000 milligrams per day.
This information is not intended to be a substitute for professional medical advice. Always talk to your doctor before taking any herbs or supplements, especially if you have any underlying health conditions or are taking any medications.
Natural ways to boost Cervical Mucus Production and Health
There are several things you can do to improve the health and production of your cervical mucus, they include:
• Eating a healthy diet.
A healthy diet is essential for overall health, including reproductive health. Make sure to eat plenty of fruits, vegetables, and whole grains. You should also include lean protein and healthy fats in your diet.
• Staying hydrated.
Cervical mucus is mostly made up of water, so it is important to stay hydrated by drinking plenty of fluids throughout the day.
• Taking certain supplements.
Some supplements, such as omega-3 fatty acids and B vitamins, may help to improve cervical mucus health.
• Avoiding certain things.
There are a few things you should avoid if you are trying to improve your cervical mucus health, such as smoking, excessive alcohol consumption, and douching.
If you are concerned about your cervical mucus health, talk to your doctor. They can help you assess your cervical mucus and recommend any necessary changes to your diet or lifestyle. How you may still want to incorporate certain cervical mucus-boosting foods like Omega-3 fatty food, food rich in vitamins B and D, green leafy veggies, water, etc
JC is passionate about finding the impact of foods (feeding habits) on human fertility and reproductive health and a way to improve fertility.