Important Note
Remember that it takes at least three months for immature eggs (oocytes) to
mature enough to be released during ovulation. It also takes at least three
months for sperm cells to develop, ready to be ejaculated. This means that
when you are trying to improve your fertility, you need to have a four-month
period before conceiving. This is called 'pre-conception care' and it's as
important to take as much care during this period as it is during a pregnancy
itself.
If you are going for IVF treatment or another assisted conception procedure,
you should follow the recommendations listed below in order to increase the
chances that the procedure will work.
Supplements for Improved Female Fertility
Pregnancy Multi-vitamin (our suggestion is the Nutri-medicine “Natal
Complete Multi”, however Blackmores also have a quite good pregnancy
multi-vitamin called Pregnancy Gold). These products contain the main
nutrients required for a healthy pregnancy however for anyone having trouble
conceiving, or being conscientious, there are some extra supplements
recommended to further boost fertility and encourage a healthy pregnancy.
Most pregnancy multivitamins contain sufficient doses of folic acid and B
group vitamins. It is now known that folic acid can prevent spina bifida in your
baby, and it is essential that you get plenty both before and during pregnancy.
And that's not all: folic acid is undoubtedly important, but it is just part of the
very important B-complex family of vitamins that are necessary to produce the
genetic materials DNA and RNA. Together with vitamin B12, folic acid works
to ensure that your baby's genetic codes are intact. Remember: it's not
enough to take folic acid alone when you are trying to become pregnant. All of
the B vitamins are essential during the pre-conceptual period. Research has
shown that giving B6 to women who have trouble conceiving increases fertility
and vitamin B12 has been found to improve low sperm counts.
Zinc is the most widely studied nutrient in terms of fertility for both men and
women. It is an essential component of genetic material and a zinc deficiency
can cause chromosome changes in either you or our partner, leading to
reduced fertility and an increased risk of miscarriage. Zinc is necessary for
your body to 'attract and hold' (utilise efficiently) the reproductive hormones,
oestrogen and progesterone.
Probiotics (once again Bioceuticals seems to have the winner in
Symbiotique. Ultrabiotic 45 also by Bioceuticals is a better option if you have
a history of thrush as it also enhances healthy urogenital flora.) Probiotics are
important as they allow your gut to function optimally whereby you properly
absorb the nutrients you take in through your diet. They can also help by
encouraging healthy urogenital flora – making the uterus a pleasant place for
a foetus.
Fish Oils are necessary for the building of membranes including skin, the
brain and the nervous system. They are also crucial for healthy hormone
functioning. This is one area where you are better to supplement than to get
this from your diet directly (you won’t hear this from me very often!). The types
of fish you need to get high levels of these oils are the deep sea fish such as
mackerals and sardines. Unfortunately, our waters have become so highly
polluted that these fish now contain extremely high levels of heavy metals
such as mercury which are known to be dangerous to both sperm and a
developing foetus. This is also the reason we are so adamant that you use a
high quality fish oil. Some of these oils can be found in flax seeds but the
quantities you would need to eat to get the necessary quantity of oil is quite
unreasonable.
Vitamin C is an antioxidant. One study has shown that women taking the
drug clomiphene to stimulate ovulation will have a better chance of ovulating if
vitamin C is taken alongside the drug. Clomiphene does not always work in
every woman, but the chances are often increased when vitamin C is
supplemented.
Magnesium (we recommend Ultra Muscleze by Bioceuticals for superior
absorption and gut tolerance or for an over the counter option: Nature’s own
Chelated magnesium capsules available from the supermarket.) This is
important for bone production in the foetus.
Iron is also important but for it to be helpful in optimising fertility it must be
derived from plant sources rather than animal sources. If you suspect you
may have low iron levels, a plant based supplement is available from health
food stores. Ideally, this should be derived from foods rather than a
supplement.
Calcium is important for the growth of the foetus’ bones, muscles and
nervous system.
Supplements for Improved Male Fertility
The supplements most important in enhancing fertility in men are vitamin C,
E, zinc and L-arginine and Selenium.
Pregnancy Multi-vitamin (our suggestion is the Nutri-medicine “Natal
Complete Multi”, however Blackmores also have a quite good pregnancy
multi-vitamin called Pregnancy Gold). These multi-vitamins usually contain
sufficient levels of B group vitamins and folate for optimal sperm production.
A deficiency of Vitamin B12 leads to reduced sperm counts and reduced
sperm motility. Even if there is no deficiency of Vitamin-BI2, its
supplementation may be beneficial for men with sperm count less than 20
million/ml or a motility rate of less than fifty percent.
Selenium is an antioxidant that helps to protect your body from highly
reactive chemical fragments called free radicals. For this reason, selenium
can prevent chromosome breakage, which is known to be a cause of birth
defects and miscarriages. Good levels of selenium are also essential to
maximise sperm formation. Blood selenium levels have been found to be
lower in men with low sperm counts. Selenium is needed for production of
testosterone. When selenium levels are low, sperm are immobile because the
tail is weakened or deformed. Take 200 micrograms of selenium daily. Do not
exceed the dosage as it is toxic at levels above recommended.
Zinc is a critical trace mineral for male sexual function. It is involved in
virtually every aspect of male reproduction, including hormone metabolism,
sperm formation, and sperm motility. Zinc found in the seminal fluid, increases
sperm count and mobility, and blood testosterone levels. The results from
several studies suggest that zinc supplementation may be beneficial for men
who have low sperm count and low testosterone levels. Zinc is needed to
make the outer layer and tail of the sperm and is, therefore, essential for the
health sperm and, subsequently, your baby. It is important for the health of
reproductive organs and the prostate gland.
Fish Oils (by far the best fish oils appear to be Ultra clean EPA/DHA by
Bioceuticals for a capsule or cod liver oil from Nordic Naturals). DO NOT use
just any over the counter fish oils as the purity of them is extremely important
for foetal health. The reason we recommend these brands is their purity- they
are proven to be free from heavy metals that are commonplace in these fish.
They do not have the smell you usually associate with cod liver oil. For men,
essential fatty acid supplementation is crucial because the semen is rich in
prostaglandins which are produced from these fats. Men with poor sperm
quality, abnormal sperm, poor motility or low count, have inadequate levels of
these beneficial prostaglandins. Fish Oils are necessary to increase sperm
motility and quality as well as being known to enhance blood flow.
Vitamin C helps prevent sperm from clumping or sticking together, thus
improving the chances for fertility. Vitamin C decreases sperm abnormalities
and increases sperm number and quality. Vitamin C plays an especially
important role in protecting the sperm's genetic material (DNA) from damage.
The important role played by Vitamin C in male fertility had been proved in
animal and human studies. In one study, when dietary vitamin C was reduced
from 250 mg to 5 mg per day in healthy human subjects, the seminal fluid
ascorbic acid level decreased by fifty percent and the number of sperm with
damage to their DNA increased by ninety-one percent. Thus, dietary vitamin
C plays a critical role in protecting against sperm damage. Low dietary vitamin
C levels are likely to lead to infertility.
Vitamin C supplementation can be very effective in treating male infertility,
particularly if the infertility is due to antibodies against sperm. Studies show
that vitamin C enhances sperm quality, protecting sperm and the DNA within it
from damage. Some research has indicated that certain types of DNA
damage in the sperm can make it difficult to conceive in the first place, or it
can cause an increased risk of miscarriage if conception does take place. If
DNA is damaged, there may be a chromosomal problem in the baby, should
the pregnancy proceed. Whether or not DNA damage does have these effects
has not been conclusively proven, but it's worth taking vitamin C and the other
antioxidants as a precautionary measure.
Vitamin C also increases iron absorption particularly from vegetable sources.
For harder cases…
L-Arginine Found in high amounts in the head of the sperm, L-arginine
improves sperm coun, quality and motility. L-arginine also improves sexual
desire and ejaculation. If sperm counts are less than 20 million/ml, arginine
supplementation is less likely to be of benefit. Also, the dosage of arginine
should be at least 4 grams per day for three months to be effective. Use
arginine supplementation only after other nutritional measures have been
tried.
Note: People who have herpes attacks (either cold sores or genital herpes)
should not supplement with arginine because it stimulates the virus.
L-Carnitine
This amino acid is essential for normal functioning of sperm cells. According
to research, it appears that the higher the levels of L-Carnitine in the sperm
cells, the better the sperm count and motility.
A deficiency of carnitine results in a decrease in fatty acid concentrations in
the mitochondria and reduced energy production. After ejaculation, the motility
of sperm correlates directly with carnitine content. The higher the carnitine
content, the more motile the sperm. Conversely, when carnitine levels are
low, sperm development, function, and motility are drastically reduced.
Supplementing the diet with L-carnitine may help restore male fertility in some
cases. Start by taking a dose of 250 to 500 milligrams of L-carnitine with
breakfast. After one week, add a second dose, with lunch. After another week,
add a third dose, so that you are taking 250 to 500 milligrams with each meal.
Continue taking L-carnitine for three to four months.
Vitamin E – especially for anyone considering or involved with IVF
Vitamin E is the fertility vitamin because it corrects the functioning of the
endocrine glands. Vitamin E is another powerful antioxidant and has been
shown to increase fertility when given to both men and women. Men going for
IVF treatment with their partners have been given vitamin E, and fertilisation
rates have, as a result, increased from 19 to 29 percent. Increasing the levels
of vitamin E in men with low fertility resulted in improving the number and
quality of sperm. The sperm had improved mobility and were better able to
attach to the unfertilized egg. Studies suggest that Vitamin E may be as
effective -and possibly more effective- than expensive high-tech procedures.
Taking vitamin E supplement has been shown to make sperm two and a half
times as potent as they had been before supplementation began.
Dosage: Don't take more than 800 lUs a day. Choose a product containing
mixed tocopherols. Begin by taking 200 IU daily, then gradually increase the
dosage until you are taking 400 IU twice daily.
Studies have shown that vitamin E is more effective when taken with another
key antioxidant, vitamin C. The reason may be that when a vitamin E
molecule is damaged by interacting with a free radical, C converts it back to
its original form, giving it, in effect, a second life. To minimize stomach upset,
take vitamin E at mealtimes or with a snack.
Caution! If you have high blood pressure, limit your intake of supplemental
vitamin E to a total of 400 IU daily. People with anemia, poorly clotting blood,
liver disease, or overactive thyroid should not take vitamin E supplements
without consulting a doctor. If you are taking an anticoagulant (blood thinner),
consult your physician before taking supplemental vitamin E.
Foods for Improved Fertility
Tea
Green tea and orange pekoe tea are both excellent fertility enhancers. Tea
contains a high level of antioxidants which aid in healthy immune systems.
Research has shown that women who regularly drink tea increase their
chance of conception.
Berries and other Fruits
Berries are high in anti-oxidants. These reduce the free radicals within the
body. Free radicals damage cells and ova and sperm are particularly
susceptible to such damage. They are also high in vitamin C which is
especially useful for male factor infertility helping to reduce the clumping
together of sperm.
Garlic
Although not typically known as a food for romance, garlic contains an
abundance of fertility boosting nutrients and can easily be neutralised with
parsley. It's a great source of the mineral selenium which is thought to
enhance male fertility and help prevent the chromosome breakage that may
play a role in early miscarriage. Garlic also contains vitamin B6 which helps to
regulate hormones and strengthens the immune system.
Honey
Honey has been used to enhance fertility throughout history as it is incredibly
rich in the minerals and amino acids that nourish the reproductive system and
stimulate ovarian function. It's considered by many to be a fertility boosting
super food.
Spinach and other Leafy Greens
Spinach and other leafy greens are an excellent source of folic acid which is
important in optimising sperm production, facilitating regular, healthy ova
production and helping to prevent neural tube defects during early pregnancy.
They are high in Vitamin E, important for improving the number and quality of
sperm. For vitamin E, watercress is especially good. It is also a great source
of iron and vitamin C which helps to enhance sperm quality by protecting the
DNA stored within it from damage.
Oysters
It is the abundance of zinc found in this seafood delicacy that gives it its
fertility boosting qualities. Zinc is often considered to be the most important
fertility nutrient as it has been shown to help with both healthy sperm and egg
production as well as being important for maintaining optimum semen volume
and blood testosterone levels in men. If oysters aren't your thing, zinc can
also be found in lentils, legumes, baked beans, eggs, nuts, seeds, whole
grains and pumpkin seeds.
Lentils, legumes, eggs, nuts, seeds and whole grains
They are high in zinc important for hormone health. As well as this, many
nuts and seeds also contain high levels of calcium which is very important for
the bone, muscle and nervous system health of the foetus.
Chillies
These certainly 'spice' things up in the fertility department by increasing the
flow of blood around the body, ensuring that the reproductive system gets a
healthy supply. Chillies also stimulate endorphin production which means
more fertility boosting, stress releasing, happy hormones circulate around
your body and are also an excellent source of vitamin C which helps with iron
absorption.
Avocado
Avocado provides a rich source of vitamin E which is a powerful antioxidant
and an essential fertility nutrient for both men and women as it improves the
viability of sperm and helps to regulate both ovulation and the production of
cervical mucus. It is also an excellent source of unsaturated fats which are
essential for healthy hormone functioning, olive oil is another good vegetable
source.
Olive Oil
Vitamin E is found in olive oil and wheat germ and has been found to be
helpful especially in male fertility
WATER
Probably the most important thing to consume. Get in the good habit of
drinking at least eight cups of water a day. Your baby lives in water for the
first 9 months of it’s life so mothers to be have to have enough available so
their body will allow them to put some aside to protect the foetus.
In general when trying for a baby it pays to go for good quality, unprocessed
foods as these are likely to be much richer in vitamins, minerals and nutrients
and also freer from pesticides and added oestrogens that may disrupt
reproductive functioning in both men and women. By supplementing a
balanced diet and healthy lifestyle with the foods listed above you will help to
ensure you have all the nutrients you need to ensure your reproductive
system is in optimum condition.
What to Avoid to Improve Fertility
Deep Sea Fish
Eat a minimum of seafood. Avoid albacore tuna altogether due to the high
levels of mercury in this type of fish. Mercury has been linked with serious
birth defects including autism.
Coffee
Drinking as little as one cup of coffee a day can halve your chances of
conceiving. Drinking even one cup per day can interfere with female fertility
however if a man drinks one cup prior to intercourse, there is some evidence
to suggest this increases sperm motility in the short term. One study showed
that problems with sperm: sperm count, motility and abnormalities, increase in
proportion with the number of cups of coffee consumed each day.
Alcohol
Any alcohol reduces the chances of conception by up to 50% as well as
possible damage to the foetus especially in the first few weeks. Research has
also shown that drinking alcohol causes a decrease in sperm count, an
increase in abnormal sperm and a lower proportion of motile sperm. Alcohol
also inhibits the body's absorption of nutrients such as zinc, which is one of
the most important minerals for male fertility.
Smoking
Smoking has definitely been linked with infertility in women. It can even bring
on an early menopause, which is a particularly important consideration for
older women who may be trying to beat the clock. Smoking can decrease
sperm count in men, making the sperm more sluggish, and it can increase the
number of abnormal sperm. With men, the negative effects on fertility are
increased with the number of cigarettes. Cigarette smoking is known to
greatly reduce the vitamin C levels in our bodies. RDA of Vitamin C for
smokers is twice as much as that for non-smokers. As has been discussed
elsewhere, Vitamin C plays a very important role in fertility, especially Male
fertility.
Soy Products
Be ware of soy products. These may provide a good supply of calcium
however their high content of oestrogen has been linked with some quite
detrimental effects. If the foetus is a male, the damage can include
gynacomastia (breasts on a male), small genital organs. In females, babies
have been born menstruating and tend to develop earlier physically.
Processed Foods
Avoid processed foods like sugar and refined flour (sweets and junk foods)
since these provide no nutrition for a developing baby. Many older women
who have babies are diagnosed with gestational diabetes, and too much junk
food can contribute to high blood sugar and a greater need for cesarean birth
due to large babies from diabetic mothers.
Your baby depends on you and the foods you eat. Give it every advantage
prior to conception and avoid problems further down the road. Eating healthy
is one of the easiest things you can do during pregnancy to safeguard the
health of you and the baby.
And the hotly debated…
Milk is an interesting topic. Research suggests that low fat dairy (even one
serve per week) significantly reduces your chances of becoming pregnant.
Full fat (normal) milk is a harder topic. Some research suggests that one
serve per day of full fat dairy enhances your chances of conceiving while
other research suggests that even one serve of milk per day can reduce your
chances of falling pregnant. This is likely more an individual issue. Some
people have low levels of the enzyme needed to break down galactose
(something produced as milk is broken down). Galactose is toxic to the
ovaries so for those individuals who can’t break this sugar down, it can
interfere dramatically with the chances of becoming pregnant. If you have any
inkling that you may be lactose intolerant or do not respond well to milk –
definitely avoid it if you are trying to become pregnant. There is plenty of
highly absorbable calcium in green leafy vegetables, beans, enriched flour,
and fortified juices.
The only consensus is that if you choose to have dairy products, full fat is
definitely a better option than low fat and non fat dairy products. Research has
found that women who eat at least one portion of full fat dairy a day are
significantly less likely to suffer from fertility problems that those who
consistently go for low fat or non dairy options.
Lean red meat
Lean red meat is a great source of iron which helps to prevent anaemia,
decreases the risk of ovulatory infertility and plays a role in the production and
function of red blood cells. Red meat is also a good source of vitamin B12
which is essential in the maintenance and development of the nervous
system. Some research however suggests that only iron absorbed from
vegetable sources is helpful in improving fertility.
Exercise
The standard rules of 30 minutes of moderate exercise, a minimum of three
times per week seems to provide for optimal fertility.
Any more than 2 hours of moderate or harder exercise in a day tends to alter
hormone levels. It has been found to severely deplete testosterone in
particular – an important hormone in male fertility. It can also deplete body
salts such as magnesium and calcium if they are not being adequately
replaced.
Chiropractic
Chiropractic is known to influence hormone levels. Hormone balance is very
important in both male and female fertility.
Some evidence suggests that intra-uterine constraints can reduce a woman’s
fertility. It has been shown that Chiropractic can help to remove these.
If you are trying to get pregnant, and are having trouble, please let your
Chiropractor know as particular adjustments can have greater effects on this
than other adjustments.
Remember, your body is very smart. It will only allow you to become
pregnant if both partners are in good health. The mother’s body protects the
foetus and the parents are responsible for caring for the newborn. If there are
signs that either parent is not healthy enough to keep up with the rigorous
demands of parent hood, the body will do it’s best to prevent a pregnancy
from occurring.