If you’re trying to conceive, a healthy uterine lining is crucial. The endometrium is where an embryo implants and grows.
A thin endometrial lining (less than 7mm) can make it difficult to get pregnant — even with IVF.
If you’re concerned about the thickness of your uterine lining, you may be wondering how to thicken endometrial lining. This article explores some potential strategies that might help.
The endometrial lining: A dynamic tissue
The endometrial lining is the inner lining of the uterus, and it changes over the course of the menstrual cycle in response to hormonal fluctuations.
The menstrual cycle and endometrial changes
During the follicular phase of the cycle, estrogen thickens the lining to prepare for potential implantation. Then, during the luteal phase, progesterone gets the lining ready to support a pregnancy. If implantation doesn’t happen, a drop in progesterone triggers menstruation.
For conception, the endometrial lining should ideally be 7 to 10 mm thick during the luteal phase. The ideal thickness for embryo transfer is 6 to 8 mm.
Lining compaction
Here’s a surprising twist: Thinning of the lining after the estrogen phase has been linked to higher pregnancy rates.
According to one study, pregnancy rates were higher when the lining reached at least 8 mm and then compacted (thinned) by 10% or more. In the study, the pregnancy rate with compaction was 54%, compared to 21.8% without compaction.
What causes a thin endometrial lining?
A number of factors can contribute to a thin endometrial lining.
Hormonal Imbalances
Estrogen is essential for building up the uterine lining, so low estrogen levels can lead to a thinner lining. Conditions like polycystic ovary syndrome (PCOS) and thyroid disorders, which can affect hormone levels, can also play a role.
Structural Issues
Sometimes, the physical structure of the uterus can interfere with the lining’s ability to thicken. Uterine fibroids, a uterine septum (a wall dividing the uterus), and scar tissue (also known as Asherman’s Syndrome) can all cause a thin lining.
Asherman syndrome, where scar tissue forms inside the uterus, is a known cause of persistent thin lining.
Reduced Blood Flow
A healthy blood supply is crucial for nourishing the endometrium. Poor blood flow to the uterus can prevent the lining from thickening properly.
Other Factors
Chronic inflammation in the uterus can sometimes contribute to a thinner lining. In some cases, congenital or structural problems with the uterus that were present from birth can also be a factor.
Nutritional strategies to thicken the endometrial lining
What you eat can have a profound effect on your body’s systems and processes, including the health of your endometrial lining. Here’s what science says about which nutrients may help thicken your uterine lining.
Key nutrients for endometrial health
Certain vitamins and minerals play a vital role in building and maintaining a healthy endometrial lining. Here are a few to focus on:
- Vitamin B12.
- Iron.
- Vitamin E. A study showed that taking a Vitamin E supplement increased endometrial thickness by 1 millimeter. If you’re considering supplementing with Vitamin E, a dose of 800 IU daily may be beneficial.
- Omega-3 fatty acids. A daily dose of around 2000 mg of fish oil may help.
Dietary recommendations
Here are some foods to incorporate into your diet:
- Meat. Aim for one to three servings of meat daily, and choose organic, hormone-free options when possible.
- Healthy fats.
- Dark leafy greens.
The importance of fiber and low-glycemic carbs
Focus on getting 25 grams of fiber each day, and choose low-glycemic carbs over processed grains and sugary foods.
Beetroot juice
Beets and beetroot juice may help improve blood flow to the uterus. Consider drinking 140 mL to 500 mL of beetroot juice each day.
Lifestyle modifications to support endometrial thickness
Besides medical treatments, certain lifestyle adjustments may help foster a thicker uterine lining.
Exercise
If you’re trying to conceive, you may want to make time for exercise most days of the week. Aim for 30 to 45 minutes of moderate activity like walking, dancing, yoga, Tai Chi, or Qi gong.
Avoiding environmental toxins
It’s always a good idea to try to minimize your exposure to hormone-disrupting chemicals like phthalates. These toxins can interfere with the body’s natural processes, possibly affecting endometrial thickness.
Gut microbiome
The gut microbiome plays a role in implantation, so maintaining a healthy balance of bacteria in your digestive system is important. A high-fiber diet that’s low in glycemic carbs is a good way to support your gut health. Lactobacillus bacteria are especially important for gut health.
Medical and alternative therapies
When natural remedies aren’t enough, there are a few medical treatments that may help thicken the endometrial lining. There are also a couple of alternative therapies that some people find helpful.
Medical treatments
Your doctor may recommend medications such as low-dose aspirin, hormone replacement therapy, or even sildenafil (Viagra) to improve blood flow to the uterus and encourage endometrial growth. The typical dosage of low-dose aspirin is 81 mg daily.
Acupuncture
Some studies suggest that acupuncture may improve blood circulation and boost fertility. A meta-analysis of 20 studies indicated higher pregnancy rates in women who underwent acupuncture treatments.
If you’re interested in trying acupuncture, you may want to book one or two sessions a week for two or three months.
Platelet-rich plasma (PRP) therapy
Platelet-rich plasma (PRP) therapy is sometimes used to improve endometrial thickness. This involves injecting a concentrated solution of platelets into the uterus to stimulate tissue regeneration and growth.
Key Takeaways
If you’re trying to conceive, there are several things you can do to encourage a thicker endometrial lining. Focus on nutrition, make healthy lifestyle choices, and consider medical or alternative therapies to improve your endometrial health.
For personalized guidance, be sure to talk with your healthcare team. If you have a persistently thin lining, a fertility doctor can help. Seeking professional advice is the best way to diagnose and treat a thin endometrial lining.
If you need help thickening your endometrial lining, the Caperton Fertility Institute offers compassionate care and cutting-edge solutions. We’re here to help you on your journey to parenthood.