Foods to increase your Cervical Mucus

Food to increase your Cervical Mucus

Let's explore how to improve the health and production of cervical Mucus for possible fertilization

What is Cervical Mucus??

Cervical mucus is a gel-like discharge released from the cervix, with the thickness and quantity of mucus changing depending on what stage you are at in your menstrual cycle

Cervical mucus is most prominent around the time of ovulation, and is normally thin and watery – a similar consistency to egg whites – to allow sperm to swim through it and fertilise the egg . Fertile cervical mucus actually helps sperm move along the cervix to reach the egg, and keeps the sperm healthy as they travel. Thick or low quality mucus can prevent sperm reaching the egg, therefore impacting your ability to fall pregnant (Chertoff, 2019).

Cervical mucus defects or dysfunction has been found to be responsible for around 3% of subfertility cases (Ebisch et. al, 2006), however the good news is there are foods you can include in your diet to support the health and production of this mucus!

1: Foods rich in omega 3s

Long chain omega-3 fatty acids have been found to improve female fertility, by increasing good quality cervical mucus and promoting ovulation (Gaskins et. al, 2017). Foods rich in omega-3s can help regulate hormones too, so including these into your diet is very beneficial for your cervical mucus (Gaskins et. al, 2017).

Examples of food rich in omega-3 fats include:

Nuts
Flax seeds
Chia seeds
Salmon
Eggs (the yolk!)

2: Dark green leafy Vegetables

Dark green leafy vegetables are so important to include in your diet to keep your body healthy – and this translates to the health of your cervical mucus. Vegetables like spinach, broccoli and bok choy are rich in zinc, potassium, iron and other essential minerals, helping keep your body healthy, and your cervical mucus fertile. They are also great for supporting sperm as they travel through your cervical mucus. These vegetables are also super rich in fibre, folate, Vitamins C and K, calcium and antioxidants – all vital minerals and vitamins when hoping to conceive (Arora, 2019).

Bonus – these vegetables are fabulous for sperm health, so get your man onto them too!

3: Foods rich in vitamins B

Estrogen changes the texture of cervical fluid, making it more able to support fertility (Villines, 2020).

B Vitamins play an essential role in supporting the production of estrogen in a woman’s body (Lockett, 2019). Incorporating foods rich in these vitamins can benefit your cervical mucus.

Great sources of Vitamin B include:

Whole grains
Poultry
Fish
Eggs and dairy
Legumes
Nuts and seeds
Dark, leafy vegetables (again!)
Bananas
Citrus fruits

4: Foods rich in vitamins D

Vitamin D also plays a key role in estrogen synthesis, making it essential for healthy cervical mucus (Lockett, 2019)!

Foods rich in Vitamin D include:

Salmon
Sardines
Egg yolks
Mushrooms

5: Water

While technically not a food, water is essential for the health of your cervical mucus! 96% of your mucus is actually water, so it makes sense that drinking more water is the easiest way to increase the production of this mucus (Arora, 2019). Water also plays an important role in transporting hormones around your body and thins cervical mucus out, making it easier for sperm to travel to their destination (Arora, 2019)!

These foods are fantastic for mucus health, so try adding them to your diet today!