9 Fertility Boosters for Women And Men
Supplements can improve the quality of eggs and sperm and improve the fertility of women and men at all ages, particularly in their 40s.
What Does Fertility Mean?
Fertility is the measure of the ability to become pregnant. It refers to the natural capability of a man or woman to produce an offspring.
When Fertility Declines?
The risk of being naturally pregnant decreases with the period before conception. Fertility decreases in females in about 25-30 years of age and the middle age at last birth is 40-41 years in most of the considered populations experiencing natural fertility.
Fertility: Where To Start?
Experts say that women under the age of 35 should ask for help after 12 months of trying to get pregnant naturally, which is shortened to 6 months for women between 35 and 39 years of age. Fertility assistance should be sought if women over the age of 40 after attempting to get pregnant for 3 months without success.
Does Healthy Diet Increase Fertility?
We all know that a healthy diet is key to better health. This is also very important to ensure that you get the nutrients necessary to produce healthy sperm and eggs and to support a healthy foetus when you decide to become pregnant.
A balanced diet helps keep your weight within limits, increases your chances to conceive and helps to eliminate hormonal imbalances that can impact your ability to reproduce.
You and your partner should try to change your lifestyle and diet when trying to have a baby. Eating a wide variety of nutritious foods will help you get on your way. There are also some nutrients that are especially important for pregnancy, including omega 3, zinc, vitamin D, selenium, and antioxidants. The optimum quantity of these nutrients will differ and depends on nutrient intake, pre-existing medical conditions and clinical reports during reproductive health tests.
What Fertility Supplements Should I Take?
Do Fertility Supplements Really Work?
I am often asked if over-the-counter fertility supplements can increase a patient's likelihoods for fertility and conception.
What I'm telling my patients is that, yes, good quality supplements are worth your time and money as what fertility supplements really do are offer you the essential nutrients that are missing in today's processed and fast food culture. I often describe the "nutrition gap" that indicates the difference between the number of nutrients an average person consumes in a typical western diet, which is mainly derived from food, and the levels of nutrients defined by studies as essential for the optimum health of the population.
1.Omega 3 Fatty Acids
Researches show that Omega-3 fatty acids are critical for fetal neurodevelopment and affect healthy cells and encourage hormone activity. Immunology research identifies the significant role that these fats play in stabilizing the immune system and supporting a pregnancy. They are valuable for women with PCOS, assisting in insulin metabolism. Studies have proven their influence on male fertility, supporting an enhanced antioxidant activity, increased sperm counts such as motility and morphology.
The best omega 3 sources are fatty fish such as salmon, mackerel, and sardines that should be eaten approximately 3 times a week. Other sources include pumpkin and chia seeds, walnuts, and ground flaxseeds. Check for higher amounts of active omega 3 constituents, EPA and DHA, rather than the total fish oil on the bottle when buying a fish oil supplement.
2. B Vitamins
Folic acid (B9) is the well-known nutrient that prevents neural tube defects in your baby and it is important that you get enough folic acid before and during pregnancy. Some drugs or health issues can increase your requirements for vitamin B9 too. Lower doses of folate may also cause an accumulation of homocysteine and higher blood homocysteine levels makes a person more vulnerable to inflammation in the arteries and may be associated with early loss of pregnancy.
Folic acid is a component of the very essential family of B-complex vitamins required to create good genetic material in both the egg and the sperm. During the preconceptual time, all B vitamins are crucial and should preferably be taken as complex, rather than individually.
3. Vitamin D
Vitamin D is created in the skin by sun exposure and helps with calcium absorption and better immune function. Optimised levels of vitamin D have been linked to better quality and quantity of sperm and help women to maintain pregnancy and are correlated with better outcomes of IVF.
Small amounts of vitamin D are present in oily fish and eggs. However, few foods contain adequate amounts so supplementation in countries with insufficient amounts of the sun is often necessary. Due to a possible increase in metabolism, make sure vitamin D is taken in its active form -D3 (Cholecalciferol). As vitamin D has a relatively long half-life, levels will take approximately 3 months to reach a stable state and large amounts of vitamin D can be absorbed into the body and you should have your levels checked after 3 months of supplementing because increased amounts can be unsafe for your body.
According to some researches, improved pregnancy rates are observed with supplementing adequate levels of nutrients such as vitamins A, C, E and zinc, selenium, and CoQ10 help to protect fragile cells from damage caused by free radicals which can lead to damaged eggs and low quality sperm.
4. CoQ10
Research indicates that CoQ10 may improve sperm quality, quantity, and motility, and it is also considered to improve egg quality in older women, where mitochondria might not always function properly. Coenzyme Q10 is an antioxidant that your body produces naturally to protect cells against damage caused by normal daily living and worsened by stress, environmental damage and deficiencies in nutrients.
Can you get CoQ10 naturally from foods?
The amount of CoQ10 found naturally in food is far below that found in supplements. Good food sources of CoQ10 include:
Coldwater fish, like tuna, salmon, mackerel, and sardines
Vegetable oils
Meats
5. Zinc
Zinc plays a vital role in ovulation and the menstrual cycle, which means that zinc deficiencies can make it harder to get pregnant. Low zinc levels have been connected with hormonal imbalances, ovarian problems, irregularities in menstruation or even anovulation. Thus, zinc is one of the most essential nutrients for fertility. This mineral is required for women to ensure the development of mature eggs for fertilisation, to sustain sufficient levels of follicular fluid, uterine health and hormone balance during the menstrual cycle. Zinc is also essential for sperm production. Appropriate rates improve sperm amount, quality and motility. Main food sources of zinc include:
oysters and other shellfish
pumpkin and sesame seeds
meat (beef, lamb, venison turkey)
tofu
peas
6. Selenium
Selenium (Se) is a trace element essential for the appropriate course of vital processes in the human body. Moreover, selenium plays a significant role in the uninterrupted functioning of the reproductive system. Many studies have addressed relationships between its consumption and fertility as well as disorders of reproduction processes. Selenium deficiencies may lead to pregnancy complications, miscarriages and the damaging of the nervous and immune systems of the fetus. Selenium is best known for its essential role in motility and sperm production. But selenium also plays a crucial role in female fertility, helping to stabilize thyroid and immune function and encourage healthy follicle production. Regularly occurring miscarriage is associated with the low rates of selenium. Consuming too much selenium is harmful, as large concentrations can be toxic to the body. Food sources of selenium include:
brazil nuts ( 3 – 4 nuts a day),
wheat germ
cashews
garlic
mackerel
barley
oats
crab
wholegrain bread.
7. Vitamins C & E
Vitamins C and E are two of the best-known antioxidants which help out to slow down or prevent the processes that destroy the cells within your body.
Vitamin C helps secure sperm from oxidative stress, increases quality, and tends to reduce agglutination (clumping) of sperms. It can also help regulate the menstruation cycle in women in PCOS. Vitamin C is not resistant to cooking and processing, so it is best to consume at least a few raw, fresh and straight foods that are high in vitamin C to get the most value after preparation.
Best Food sources include:
berries, kiwi and citrus fruits ( oranges, lemons, grapefruits, pomelos, and limes)
spinach, kale, red cabbage and other leafy greens
broccoli, cauliflower, Brussel sprouts, Broccoli, Brussels sprouts
parsley, peppers, tomatoes and tomato juice
Vitamin E interacts with vitamin C to preserve the value of egg and sperm and improve fertility. It is present in sunflower seeds, avocados, almonds, tomatoes, wholegrains and other nuts, spinach and other green leafy vegetables. Be mindful of the blood-thinning effects of vitamin E which should not be taken as a supplement during IVF therapy where anti-coagulants are used.
8.Iron
Iron insufficiency is the most common micro-nutrient deficiency during pregnancy and conception, and maternal anaemia has been linked with poor pregnancy outcomes.
However, too much iron can have a negative effect, and iron should be supplemented only if blood tests reveal this is needed. Iron deficiency signs include weakness, breathlessness, dizziness, and odd pallor so if you experience these or have previously had poor iron levels, your iron levels should be tested.
If you need an iron supplement, search for iron in easily absorbable forms such as iron citrate or iron phosphate, as iron supplements may cause constipation.
9. Red raspberry leaf tea
Studies show that women who drink a cup or two a day of raspberry leaf tea when trying to get pregnant might be less likely to receive an artificial rupture of their uterine lining, prevent pregnancy complications and miscarriage.
Should I Take Supplements To Get Pregnant?
Supplements should accompany a balanced diet. At Nutrition-4Health we always recommend being conscious while taking supplements. Try not to self prescribe supplements without consulting a therapist, especially if you are taking any medications prescribed by your doctor.
If you take supplements, always ensure whether it is appropriate for use when attempting to conceive, as some supplements during this time are not recommended. This includes any supplements which contain vitamin A at levels above 750 iu. Always inform your doctor and your therapist of any dietary supplements you take and stop taking herbs when receiving IVF care unless your doctor has approved.
What Are The Fertility Boosters?
Vital Tips For Boosting Fertility:
Control the amount of sugar and sweet food you consume as this leads to weight gain and increase inflammation in your body.
Consume a Mediterranean style, a low glycaemic diet rich in vegetables, whole grains, seafood, pulses, healthy fats and low in sugar as it supports your weight as well as your fertility.
Quit drinking alcohol while attempting to conceive. With more than 5 units (1/2 bottle wine) per week, the conception rates can decrease for both partners. Alcohol can cause decreased sperm count and motility such as delay women's conception.
Drink plenty of water – 1.5 litres a day, preferably mineral or filtered. Tend to drink water all day long, avoid sugary beverages, diet drinks and some juices. Drinking caffeine may cause sperm anomalies, delays conception and raise the risk of miscarriage. Attempt to confine yourself to only one cup of tea or coffee daily and replace it with herbal teas or just with mineral water.
Do some gentle workout as this helps maintain optimum weight and reduces stress levels. Try to do some subtle workout at least 3 times a week. Men should avoid intensive workouts, especially cycling and triathlons. These kinds of exercise are known to increase scrotal temperatures and sperm damage. Both underweight and extra weight can have negative effects on fertility. Attempts to have a BMI of 20 to 25.
Control your stress levels. Higher levels of stress may have negative implications for male and female fertility. If you feel the stress and pressure levels are higher try to take more constructive action to deal with them. Acupuncture, respiratory awareness, mindfulness and gentle exercises can help you control your stress level.
Lower the Toxin Exposure. Stop smoking and drinking alcohol as it increases harmful free radicals and may damage delicate genetics material used in sperm If you need personalised advice on food or supplements to book a discovery call or a Nutritional Therapy Consultation.