Follicle stimulating hormone, or FSH, is a hormone that plays a crucial role in both male
and female fertility. In females, FSH stimulates the follicles on the ovary to grow and prepare
eggs for ovulation. In males, FSH stimulates the production of sperm in the testicles.
Fertility issues can stem from abnormal FSH levels so it's
something important to address if you and your partner are struggling to conceive.
While there are medical ways to regulate FSH levels, diet can also play a role in balancing
hormones. Stay tuned to find out how changes to your diet can help improve FSH levels.
Hello and welcome to Nourish! My name is Melanie McGrice and I'm a fertility and prenatal dietitian. I run an
international online dietetic clinic focused on fertility and reproductive conditions.
Both too much and too little FSH can impact your fertility. There are many reasons for abnormal FSH
levels so it's best to chat with your doctor to discuss possible explanations and explore
different treatment options, but whether or not you're using medical interventions,
optimising your FSH naturally through the power of nutrition can only help achieve your goals faster.
Today I'll share with you my top 5 dietary and lifestyle tips for improving FSH levels.
1. Ensure you're getting adequate omega 3 Research has shown that omega-3 fats may
help decrease abnormally high FSH levels in women with a Body Mass Index of 18.5 - 25.
In one study, supplementation with high dose omega 3s for one month decreased women's FSH
levels by almost 30%! 2. Eat more green leafy vegetables
We all know that vegetables are good for us in general but sadly many of us don't
meet the recommended quantities. Vegetables contain a variety of vitamins and minerals
that help support a healthy endocrine system and in turn may help improve FSH levels.
Although this hasn't been thoroughly tested, the nutrients and antioxidants in green leafy
vegetables are known to support fertility and facilitate a healthy pregnancy regardless so I think
it's definitely worth adding extra to your diet. To get more greens in, you could try blending kale
with other fruits into a smoothie for breakfast, add a handful of mixed lettuce leaves to a salad
at lunch and add some Asian vegetables such as bok choy or wombok to a stir fry for dinner. You could
also download my free fertility meal plan which includes more delicious ways to prepare veggies.
Just go to www.melaniemcgrice.com/fertility. 3. Maintain a healthy weight
Being either over- or underweight can have a significant impact on our hormones. Being
overweight in some cases can contribute to low FSH levels. One study showed that women who lost just
7% of their total body weight through diet and lifestyle changes saw a significant increase in
their FSH levels. Being underweight can also cause low FSH levels and fertility issues.
In underweight women, the brain may not produce enough gonadotropin-releasing hormone which is a
hormone that tells the pituitary gland to release FSH, which means that ovulation cannot occur.
Female athletes (and those who work out regularly) are also at higher risk of not
producing enough FSH. Losing or gaining weight can be a difficult task to do on your own so
if you're worried about your weight and have suboptimal FSH levels, please book in to see
one of our experienced fertility dietitians who can help tailor a plan unique to your needs.
4. Try some Maca Root Maca is a root vegetable
that belongs to the cruciferous vegetable family so it's related to other veggies like cauliflower
and broccoli. It's popularity stems from claims of it being able to boost fertility by balancing
hormones, improving libido and increasing pregnancy rates. There are a few studies
that support these claims but much more research needs to be done before we take them as fact.
If you'd like to learn more I have done a video about maca root so check it out.
Now if maca can balance hormones, the question is, can it improve FSH levels?
There is some evidence to suggest it can! For example, one study which was on perimenopausal women
found that taking a maca supplement for two months saw a significant increase in their
FSH levels. Maca is considered a safe food or supplement to take and is commonly found in
health food shops. You can buy it in powder form which can be used in baking or added to smoothies.
5. Stress less Although it's a
bit out of my realm of expertise, it would be remiss of me if I didn't mention stress in this
video. Stress can have a massive impact on our hormones, including FSH. When we're stressed,
our bodies release stress hormones which can throw other hormones out of balance. So, take this video
as permission to indulge in a bit of self care and commit to decreasing stress levels. I know it's
easier said that done, but just do your best, ok? I hope you found this video helpful and you've
learnt a bit more on how a few diet and lifestyle changes can impact FSH levels. If you'd like to
learn more about how diet can impact fertility, make sure you subscribe to my channel and have a
look through some the other videos.
I'll look forward to seeing you again soon!