Welcome to a fiery exploration into the realm of reproductive health, where the sparks of hope and possibility flicker brightly. Whether you're embarking on the path to parenthood or seeking to optimize your chances of conceiving, nourishing your body with the right supplements, minerals, and vitamins can be the catalyst that fuels your fertility journey.
Let's unleash the full potential of your reproductive health by arming ourselves with knowledge, guidance, and unwavering support. A trusted partner on this empowering voyage is a Fertility Practitioner or Doula, whose expertise in fertility wellness can guide you through this transformative quest. Together, we will break down the power of each supplement, mineral, and vitamin available, unlocking their unique roles in nurturing fertility, hormonal balance, and overall well-being. And as we traverse this path, we'll also explore the art of beneficial nutrition, discovering the impact of wholesome foods that fuel and nourish our bodies, setting the stage for a healthy pregnancy and a flourishing family.
Let us light the way to a future filled with boundless possibilities and the joy of embracing a new life.
The Essential Nutrients – For Both Men and Women
According to Progyny.com:
If your prenatal vitamin doesn’t include some of these standalone vitamins and supplements, you might want to consider adding a few to your daily intake after consulting a primary care doctor or your fertility doctor to see if these vitamins and supplements are right for you.
Folic acid (B9): Most people associate folic acid as a prenatal vitamin, but it can also be a really great supplement for those who are trying to conceive. Folic acid is associated with greater chances of getting pregnant naturally and improves success for those undergoing fertility treatments. Medical professionals also recommend that men take folic acid when trying to conceive, as it can improve the quality of their sperm. Suggested amount: 400-1,000 micrograms for women, 400 micrograms for men. The best form of folic acid is thought to be methylated folate (quatrefolic).
Vitamin B6 and B12: Both are essential nutrients needed for our cells to grow, develop and survive and are important in both men and women. B6 supplementation has been associated with improvement in hormonal balance in women leading to improved PMS symptoms and better ovulatory cycles, which in turn, improved the odds of becoming pregnant. A study in the medical journal Reproductive Toxicology found that those who took supplemental folate and vitamins B6 and B12 lowered their homocysteine levels, which improved the odds of successful conception in women with recurrent pregnancy loss. A separate study conducted in 2017 called “Vitamin B12 and Semen Quality” also found that increased B12 intake in men resulted in improved semen quality. Suggested amount: For B12, 1,000 micrograms once per week for men and women. For B6, 1.4 milligrams for men and 1.2 milligrams for women daily.
Myoinositol (B8) and D-chiro-inositol: This is naturally occurring in almost every tissue that is involved in insulin and gonadotropin signalling, affecting follicle maturation. In women with PCOS, myoinositol is associated with improvement in insulin resistance and ovulation. During pregnancy, it may also help prevent gestational diabetes. Suggested amount: 2000 mg two times a day of a combination of myoinositol and D-chiroinositol.
Vitamin C: Vitamin C is a powerful antioxidant and can promote healthy reproductive systems in both men and women. For women, vitamin C can reduce the negative impact of free radicals, in turn reducing cellular damage, which may then counter aspects of ovarian aging. Research shows vitamin C supplementation is associated with a shorter time to pregnancy. As for vitamin C’s impact on male fertility, The Nutrition and Food Security Research Center found that taking vitamin C with vitamin E improved the number, motility, and sometimes DNA quality of sperm. Suggested amount: 90 milligrams minimum daily for men and 75 milligrams minimum daily for women. Liposomal form at 500 mg to 1000 mg or higher doses up to 2000 mg a day is thought to be safe for most adults.
Vitamin D: Vitamin D is important for the development of healthy hormones and is thought to play an important role in many chronic diseases from diabetes, autoimmunity, cardiovascular disease and cancer. Those trying to get pregnant can test for vitamin D levels to see if they are deficient and start taking supplemental vitamin D if necessary. Sufficient vitamin D level has been associated with improved pregnancy rates. Additionally, this vitamin is thought to improve semen quality in men. Suggested amount: 2,000 to 4,000 international units (IU) daily for men and women.
Vitamin E: Most people will recognize vitamin E from their skincare – tons of products include this one to help “reduce wrinkles,” because vitamin E works to prevent cell membrane damage. That’s also exactly what makes it a great vitamin to boost fertility. A study named “Vitamin E as an Antioxidant in Female Reproductive Health” suggests that vitamin E improves women’s overall reproductive health and improves egg quality. For men, it helps to boost sperm quality, and when taken with vitamin C has been shown to reduce DNA fragmentation. It’s especially important for older (35+ years old) patients trying to get pregnant to take vitamin E. Suggested amount: Mixed tocopherol form is ideal and 200-400 IU daily for men and women.
Coenzyme Q10: Coenzyme Q10 (also called Coq10) is another natural antioxidant that counters oxidative stress that increases with age. There is evidence that Co q10 supplementation improved the chances of pregnancy – especially in women with diminished ovarian reserve or in women over 40. Similarly, in men, several studies reported improvement in both sperm concentration and motility with Co Q10 supplementation. Suggested amount: The suggested amount will vary depending on your specific needs but typically between 100-600 milligrams per day is often recommended for men and women.
Omega-3s: Omega-3s can be helpful for men and women, by countering inflammation throughout the body thereby promoting overall health as well as boosting men’s sperm motility and helping achieve pregnancy in women over the age of 35. Omega-3s may help the overall egg quality in women trying to conceive. You can find Omega-3s in seafood, or you can try fish oil pills. If you are getting your Omega-3s via a supplement, you will want to look for DHA (docosahexaenoic acid), as that is the most bioavailable (easier for your body to absorb and use). Suggested amount: 500-1,000 milligrams daily for men and women.
Iron: Taking an iron supplement may help women prevent iron deficiency anemia. Ovulatory infertility can be associated with an iron deficiency, and a long-term study by the Department of Nutrition and Epidemiology of more than 18,000 women showed that supplementing with iron appeared to decrease the risk of ovulatory infertility. Whether you may benefit from supplementation may also be guided by measuring ferritin levels to determine the degree of iron deficiency. Suggested amount: 27 milligrams daily for men and women.
Selenium: Selenium is a trace element essential to generate glutathione that protects cellular membranes. Many view selenium as a “super” vitamin for fertility, because of its antioxidant powers. It’s recommended that pregnant women take about 60 mcg daily when trying to conceive as lower levels in the early stage of pregnancy may lead to complications such as miscarriages and smaller birth weight of the baby. It’s also a great one for men as well. Selenium and its associated proteins together ensure the viability of sperm and abnormal levels may affect motility and quality. Suggested amount: 55 micrograms daily for men and women.
Zinc: Zinc is another essential mineral that appears to play an important role in both sperm quality and egg development. Studies have suggested that a zinc deficiency could lead to low sperm production and quality reversed by supplementation. As for zinc and female fertility, a 2019 study from Robinson Research Institute, Adelaide Medical School, Waite Research Institute, and School of Medical Science found that lower levels of zinc in the blood were associated with a long time trying to conceive, so zinc may help a women’s fertilization and egg development but there is less research on benefits of zinc supplementation in women. Suggested amount: 30 milligrams daily for men and women.
N-acetyl-cysteine (NAC): This is an amino acid with an anti-oxidant effect by stimulating glutathione production. Research shows that NAC reduces oxidative stress, possibly reducing chromosomal damage and leading to improved egg and embryo quality. NAC may also reduce insulin resistance, which has been shown to improve ovulation rates in women with PCOS. In men, NAC supplementation is associated with improvement in sperm count and quality. Suggested amount: In women, pre-conception 900 mg two times a day and after conception 600 mg a day thru the first trimester. In men, 600 mg a day
L-arginine: L-arginine is an amino acid that is involved in the promotion of blood flow by helping the body produce Nitric Oxide, leading to vasodilation. L-arginine supplementation in men may help with erectile dysfunction and increase sperm production and motility. In women, for those with issues with thin uterine lining, the increase in blood flow may help thicken the endometrial lining. Some studies also reported improved outcomes in those who previously had failed IVF cycles. Suggested amount: 1000mg two times a day for men and women. Contraindications: history of oral or genital herpes as it may trigger an outbreak.
Acetyl L-carnitine: Acetyl L-carnitine (ALC) is a form of amino acid that is involved in the mitochondrial oxidation of long-chain fatty acids. It has been primarily shown to improve sperm motility. A limited study suggests improvement in symptoms associated with polycystic ovarian syndrome, which in turn may improve fertility. Suggested amount: 500-2500 milligrams daily for both men and women. Best taken first thing in the morning. Contraindication: hypothyroidism and history of seizures.
Personalized Needs
Existing Nutrient Deficiencies: Individuals may have specific nutrient deficiencies that need to be addressed to optimize fertility and support a healthy pregnancy. For example, if someone has been diagnosed with a deficiency in a particular nutrient like iron or vitamin D, their healthcare provider may recommend a prenatal vitamin that provides higher amounts of those specific nutrients to meet their individual needs.
Dietary Restrictions: Some individuals may have dietary restrictions or follow specific diets that limit their intake of certain nutrients. For instance, vegetarians or vegans may require additional supplementation of nutrients like vitamin B12 or iron. In such cases, consulting with a healthcare provider can help determine the appropriate prenatal vitamin that fills in the nutritional gaps based on individual dietary choices.
Specific Health Conditions: Certain health conditions or medical history may influence the choice of a prenatal vitamin. For instance, individuals with a history of neural tube defects or who are at higher risk may require higher doses of folic acid or methyl folate. Individuals with conditions like celiac disease or lactose intolerance may need to choose prenatal vitamins that are gluten-free or dairy-free. Consulting with a healthcare provider can help address these specific needs and ensure the prenatal vitamin chosen is suitable for individual circumstances.
Medication Interactions: Some medications may interact with certain nutrients, affecting their absorption or effectiveness. It is essential to discuss any medications being taken with a healthcare provider to determine if any adjustments or additional supplements are necessary.
Personalized Guidance: Every individual is unique, and their fertility and health needs may differ. Seeking guidance from a healthcare provider who specializes in reproductive health or fertility can provide personalized advice based on an individual's medical history, current health status, and specific needs.
By discussing these factors, individuals trying to conceive can understand the importance of considering their individual needs and seeking professional advice when choosing a prenatal vitamin. This ensures that they are receiving the appropriate nutrients to support their fertility journey and increase the chances of a healthy pregnancy.
Remember, the information provided here is general and should not replace personalized advice from a healthcare provider.
Nutrition
When it comes to optimizing fertility health for both men and women, following a well-balanced and nutritious diet can be beneficial. While individual needs may vary, here are some general dietary recommendations for optimizing fertility:
Eat a variety of fruits and vegetables: Aim to include a colourful array of fruits and vegetables in your diet. They provide important antioxidants, vitamins, and minerals that support overall reproductive health.
Choose whole grains: Opt for whole grains such as whole wheat, brown rice, quinoa, and oats. These provide complex carbohydrates, fibre, and important nutrients.
Include lean proteins: Incorporate lean protein sources such as poultry, fish, beans, legumes, nuts, and seeds. Protein is important for the production of reproductive hormones and the overall health of eggs and sperm.
Prioritize healthy fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These provide essential fatty acids, which are important for hormone production and reproductive health.
Consume adequate folate: Ensure sufficient intake of folate-rich foods like leafy greens, citrus fruits, legumes, and fortified cereals. Folate plays a crucial role in fetal development and can help reduce the risk of certain birth defects.
Stay hydrated: Drink plenty of water throughout the day to stay properly hydrated. Water supports overall bodily functions, including reproductive health.
Limit processed foods and sugary beverages: Minimize your intake of processed foods, sugary snacks, and beverages, as they can negatively impact fertility and overall health.
Moderate caffeine and alcohol consumption: It's recommended to limit caffeine intake and avoid excessive alcohol consumption when trying to optimize fertility.
Remember, both partners should focus on maintaining a healthy lifestyle and supporting each other's well-being when trying to conceive. It's also crucial to consult with a healthcare professional for personalized dietary recommendations based on individual needs and any underlying health conditions.
As we stoke the flames of reproductive health, remember that the journey to parenthood is a shared tapestry woven by both men and women. Nurturing your well-being, whether through nourishing diets, mindful practices, or informed choices, can light the path toward fertility empowerment. If you're seeking personalized guidance, a knowledgeable partner, and a compassionate advocate, look no further.
As your Certified Fertility Practitioner and Doula, I'm here to help ignite your fertility journey with tailored strategies and unwavering support. Let's harness the power of holistic health to fuel your dreams of parenthood. Reach out and let's embark on this transformative journey together.
If you're ready to make your fertility aspirations a reality, don't hesitate to connect. Your story is the ember that fuels my commitment to empowering your fertility journey.
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