Did you know that your body has certain nutrients that it needs for ultimate survival and to thrive. When your body is low in these nutrients or deficient it can cause a whole host of symptoms to pop up as your body’s way of sounding an alarm, “Hey, something is WRONG and I need your attention”. What are some of these symptoms-
- Eczema
- Allergies
- Digestive issues – bloating, diarrhea, constipation
- Migraines and headaches
- Acne
- Heart burn and acid reflux
- Infertility
If you are experiencing any of these symptoms the root cause of this could be an underlying nutrient deficiency or food sensitivity.
Over ⅓ of the population has one or more nutrient deficiencies despite eating a clean diet. The ones whos diet might not be that clean are even more at risk for this.
So what do we do about this? How do we know if we are deficient in a nutrient and how do we start to start to heal?
In this blog I am going to share with you:
My top 10 nutrients for fertility
and why they are so important to your overall health and wellbeing not to mention for your fertility and hormones.
Vitamin D
Supplement suggestions-5,000-10,000 IU per dayStudies have found a direct relationship between vitamin D levels and an improved ability of sperm to begin a pregnancy, both during ovulation induction and timed intercourse. Normal vitamin D levels have also been linked to healthy semen quality and sperm motility (movement), which may help improve pregnancy rates. Over 40% of the population is low in vitamin D especially people who live in more northern clients. To get adequate amounts of D take at least 5000 IU per day along with vitamin K2. This is a sunshine vitamin so the best way for your body to make it is through unprotected sun exposure. Get at least 30-45 minutes of early morning sun.
Supplement suggestions-5,000-10,000 IU per day.
- Vitamin C
This immunity-boosting vitamin promotes iron absorption and progesterone production. For women who have luteal phase . Moreover, vitamin C can improve sperm quality and motility and protect sperm from DNA damage, thus decreasing the risk of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile. To get more vitamin C eat citrus foods, broccoli, brussels, cauliflower, leafy greens, tomatoes, and squash.
Supplement suggestion- 500 mg 2 x per day.
- Folate
Folate and folic acid are important for pregnancy because they can help prevent birth defects known as neural tube defects, such as spina bifida.
Folate is a B group vitamin needed for healthy growth and development. It is known as ‘folate’ when it is found naturally in food, such as green leafy vegetables, and as ‘folic acid’ when it is added to food, such as bread and breakfast cereals, or used in dietary supplements. Always strive to get real folate in the foods you eat as folic acid is a manufactured form and not as bio-available.
About 1 in 1,000 babies are born with a neural tube defect such as spina bifida. These numbers could go up or down depending what area of the world you live in.
Also has an important role in developing early egg and embryo development. Shown to improve egg quality as well as help with implantation.
Best to use natural folate/methylfolate rather than folic acid which is synthetic.
Those with MTHFR should not have folic acid at all, only prenatals with folate since they are unable to process folic acid.
Supplement suggestion- 800-1000 mg per day.
- Omega 3 fatty acids
This is one of the most important nutrients for fertility and pregnancy. Some of the things it does
- Regulating reproductive hormones and cycles
- Increasing the blood flow to the uterus (womb)
- Reducing inflammation
- Improves implantation
- Decreases chances of miscarrage
- Reducing sensitivity to the hormone prolactin, which can suppress ovulation
- Increasing egg white cervical mucus
- Studies show babies who get adequate amounts of Omega-3 fatty acids in utero have better cognitive development and vision
- Omega-3 supplementation is associated with a reduction in preterm birth
- Supporting the formation of the brain and nervous system of the developing fetus
- Improves sperm quality in men
Supplement suggestions- 700-1000 mg per day. Take one dose in the morning and one in the evening.
- Heme Iron
The most absorbable form of iron and what many people are low in especially if you have ever been vegetarian or vegan. Studies show adequate iron levels decrease your risk of infertility related issues by 40%.
Best sources are red meat especially organ meats
Supplement suggestions- If you are low you can supplement with 27 mg per day
- Magnesium
Magnesium helps balance fertility hormones progesterone and estrogen. Magnesium controls follicle-stimulating hormone, or FSH, because estrogen-dependent on magnesium status, and FSH is the hormone that stimulates the ovaries. This important mineral also helps to support the nervous system. Decreases inflammation. Deficiency can also cause difficulty sleeping. Chocolate craving can also mean deficiency.
Food suggestions-
- Pumpkin seed
- Almonds
- Spinach
- Cashews
Supplement suggestions- 400 mg per day before bed.
- Selenium
According to a 2019 study , selenium may also help maintain the health of follicular fluid surrounding women’s eggs. Since selenium is necessary for the male body to produce sperm, some research has indicated that a combo of selenium and vitamin E could improve semen quality and sperm motility.
Selenim acts as an antioxidant by producing glutathione which protects cells from damage. It’s especially important for thyroid health. Deficiency can be a factor in miscarrage, low sperm quality and motility.
Food suggestions-
- Brazil nuts- 2-3 per day.
Supplement suggestions- 55 mg per day
- Zinc
supports fertility by regulating normal hormone function, cell division and ovulation. As our bodies don’t store zinc so it is important women wanting to become pregnant receive the recommended daily allowance of 8mg. Zinc also improves sperm quality with increases in sperm density, progressive motility and improved conception and pregnancy outcome. Zinc plays an important role in membrane-stabilizing and antioxidant activity and maintains sperm viability as well as egg quality and fertilization. Also important for the thyroid.
Food suggestions-
- Meat
- Shellfish
- Eggs
- Hemp seeds
- Chickpeas
- Cashews
- Almonds
Supplement suggestions- 8 mg per day women and 11 mg for men per day.
- Vitamin B6 and 12
These two vitamins are vital for fertility. Low levels of vitamin B6 are believed to impact egg and sperm quality. It also makes your uterus more receptive to the factors of pregnancy. Having adequate amounts of vitamin B6 in your body helps in the production of hormones that make the uterine lining stronger and increases the levels of progesterone, thereby increasing the chances of conception. Also helps lower levels of homocysteine and tends to be deficient in those with MTHFR gene mutation.
Food suggestions –
- Salmon
- Leafy Greens.
- Liver and Other Organ Meats
- Eggs
- Beef
- Oysters, Clams and Mussels
- Legumes
Supplement suggestions- Methyl B complex- Men – 1.4mg of vitamin B6 and women – 1.4mg
- Vitamin E
this vitamin can help increase a couple’s odds of conceiving as it increases cervical mucus in women, allowing sperm to stay alive longer. It also enhances the efficiency of male reproductive systems. Vitamin E can also be advantageous for men and women who are undergoing fertility treatment.
Food suggestions-
- Sunflower seeds
- Almonds
- Spinach and beet greens
- Pumpkin and pumpkin seeds
- Red bell pepper
Supplement suggestions- If taking prenatal don’t add more than 200 IU. If prepping for IVF 100IU up until transfer.
My 2 favorite recipes for cycle optimizing for fertility
Vitamin C soup
Ingredients-
- 2 tbsp olive oil
- 1 onion, chopped
- 3 celery stalks
- 1 carrot chopped
- 1 honey crisp apple peeled and diced.
- 1 lbs butternut squash, peeled and cut into cubes
- 1 tsp sea salt
- 2 tsp fresh grated ginger
- ¼ tsp turmeric
- 3 cups vegetable broth
- 2 tbsp apple cider vinegar
Directions-
- Add olive oil to a large, heavy bottom pot over medium heat. Add onions, celery,and carrot and cook, stirring until onions are translucent, about 5 minutes
- Add apple, squash, salt, ginger, and turmeric and cook another 3 minutes
- Add broth,and apple cider to the pot and bring to a boil. Lower heat and cover. Simmer until squash is tender, about 20 minutes.
- Remove from heat. Puree ingredients in an immersion blender until soup reaches a smooth consistency.
- Top with apples, pumpkin seeds, nuts or your favorite toppings.
Seed cycling energy bites
Ingredients-
FOLLICULAR PHASE ENERGY BITES (DAYS 1-14)
- 3/4 cup + 2 tablespoons ground flaxseed
- 3/4 cup + 2 tablespoons raw pepitas or pumpkin seeds
- 2/3 cup toasted shredded coconut (unsweetened)
- 2/3 cup natural peanut butter (or your preferred nut butter)
- 1/2 cup gluten free old fashioned oats
- 1/2 cup all-natural mini dark chocolate chips or vegan chocolate chips
- 1/3 cup raw honey
- 1 teaspoon pure vanilla extract
LUTEAL PHASE ENERGY BITES (DAYS 15-28)
- 3/4 cup + 2 tablespoons sunflower seeds
- 3/4 cup + 2 tablespoons black sesame seeds
- 2/3 cup toasted shredded coconut (unsweetened)
- 2/3 cup natural peanut butter (or your preferred nut butter)
- 1/2 cup gluten free oats
- 1/2 cup all-natural mini dark chocolate chips or vegan chocolate chips
- 1/3 cup raw honey
- 1 teaspoon pure vanilla extract
Directions-
- Combine all ingredients. Stir all ingredients together in a large mixing bowl until evenly combined. (If the mixture seems too dry or isn’t sticking together well, add in a few extra tablespoons of nut butter.)
- Chill. Cover the mixture and refrigerate for 1-2 hours to chill.
- Roll into balls. Using a medium cookie scoop or a spoon, scoop out approximately 2 tablespoons of the mixture and roll it into a ball. Repeat with the remaining mixture. (Each recipe above should yield about 28 balls, so you will need to eat 2 per day during each phase of your cycle in order to get the recommended serving of seeds.)
- Refrigerate. Store in a sealed container for up to 2 weeks.
NOTES:
You would need to eat 2 per day in order to eat the recommended serving of seeds.
Storage time: To be on the safe side in terms of food storage time, I recommend making a fresh batch of energy bites every two weeks — first, a batch for your follicular phase (days 1-14), and then, a batch for your luteal phase (days 15-28). Or you can also freeze these energy bites for up to 3 months (just be sure to thaw before eating, otherwise they will be rock solid).
Thank you so much for reading my guide to your top 10 nutrients for fertility. If you are struggling with infertility and aren’t on a good whole food prenatal vitamin that has many of these if not all these. The reason for a whole food prenatal is because it is going to be the most bioavailable for your body so therefore your body will be able to absorb it.
Just a reminder- This blog is not intended to treat, cure, or diagnose any specific diseases. This information is for educational purposes only. Before taking any new supplements or changing your dosing please check with your health practitioner for guidance.
If you need more information or you don’t have someone to guide you please book a call with my team and I to discuss your specific situation and allow us to show you how we can help you.
Remember this is your journey and you are your own advocate. Make sure to listen to your body and nurture yourself with the correct nutrients.
Love and health,
Coach Kela.
