Endometrium thickening foods:
Having a thin endometrium minimises chances of egg implantation. And, although medical techniques are the primary treatment for thickening the endometrium, some studies suggest that nutrition may have an impact. So, if you need to thicken your uterine lining, I’ve got four nutritional strategies that may be helpful for you…
Number 1: Vitamin E supplementation
There are some studies that suggest vitamin E supplementation may assist in thickening your uterine lining. And, although you can get vitamin E from foods such as nuts, seeds and avocados…. the amounts used in research studies are significantly higher than what you’d get from your diet. Most women require about 7 milligrams of vitamin E/day which you can easily get from a healthy diet, but the amounts used in the research tend to range around 700 milligrams per day. If you’re thinking about taking nutritional supplements, I’d highly recommend that you speak to your health care professional first just to check that it’s safe for you, and please make sure that you stop the supplements once you’re pregnant as large doses of vitamin E have been know to cause small for gestational age babies.
Number 2: L-arginine supplementation
L-arginine is another supplement that is commonly used to increase the thickness of uterine lining, and also has a small amount of research supporting it’s use. L-arginine is an amino acid that helps the body build protein. It’s also known for opening blood vessels to increase blood flow. Your body usually makes all the L-arginine it needs, but it is also found in most protein-rich foods, including fish, red meat, poultry, soy, whole grains, beans and dairy products. It’s usually a pretty safe supplement, but I always recommend speaking to your health care professional before starting a supplement.
Number 3: A diet rich in wholegrains
Wholegrains include dark seedy breads, brown rice, quinoa, cous cous and even popcorn! Wholegrains are rich in carbohydrates, protein, fibre, B vitamins and antioxidants. It’s recommended that we consume at least 48 grams of wholegrains/day, but most women consume nowhere near that amount. An interesting study found that women who had a higher intake of wholegrains had a greater chance of implantation after IVF. Research has found that for every additional serve of wholegrains per day, uterine lining increased by an average of 0.4 millimetres.
Number 4: Consume oily fish 2 to 3 times each week
Oily fish is one of the best sources of omega 3, and omega 3 has found to be great for increasing blood flow to the uterus, which is important for thickening your endometrium.
Now, to help you get started, I’ve created a free fertility meal plan for you! You can download it here. And, please feel free to ask any additional questions about your diet and fertility in the comments below. I’m here to help!