12 Nutrients for Fertility
Fertility is our natural ability to reproduce. In female bodies, your period is the best vital sign to tell the state of your sex hormones and understanding your cycle. It is important to note that ovulation is crucial no matter what your health goals are. When trying to conceive it is important to be getting certain nutrients that aid in the health of your reproductive organs, decrease stress, and regulate hormones. Here we discuss the 12 nutrients for fertility.
1. Folate
Leafy greens like spinach, kale, arugula, bok choy, and many others contain a B vitamin called folate which is one of the nutrients for fertility. Studies found folate intake in women was associated with a decline in ovulatory infertility. It is also a vital coenzyme in many metabolic functions which can assist with fertility. Folate consumption can also decrease the risk of neural tube defects. If you want to supplement it is advised to take methylated folate instead of folic acid.
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2. Omega-3
Another one of the nutrients for fertility is omega 3s which have anti-inflammatory properties that help to reduce oxidative stress. Two types of polyunsaturated fats are omega 3 and omega 6. Most western diets consume a ratio of 1:20 of omega 3 to omega 6 when it should be 1:3. This evidence is correlated with inflammation incidence in women showing that omega 6s are pro-inflammatory while omega 3s have protective effects that are anti-inflammatory which will boost fertility. Oxidative stress is important to prevent because studies have shown that it can damage ovarian follicles (the sac that holds the eggs), which will decrease egg quality. For the fetus, omega 3s have been found to increase brain and eye development when consumed during pregnancy. There are 3 types of omega 3 compounds to consume DHA, EPA, and ALA. DHA and EPA which come from fish sources have been found to be more beneficial than ALA which comes from plant sources in terms of fertility.
3. Glycine
Glycine is another one of the nutrients for fertility. It is a conditionally essential amino acid so this means that our body can make it normally on its own though this process may be lacking based on physiological limitations, so it is recommended to consume in the diet. It is the most abundant amino acid in collagen which is the most abundant protein in our body. Glycine is one of the more important amino acids because it combines with cysteine and glutamine (other amino acids) to form glutathione which is our most powerful antioxidant. We need this antioxidant to eliminate oxidative stress from reactive oxygen species because this can damage the egg follicles if they are not eliminated. In addition, glycine supports full egg development and during maturation of the egg, glycine’s transporter is activated so that glycine can enter the cell to help volume regulation. This is why glycine is another one of the nutrients for fertility.
4. Healthy Fats
Healthy fats are unsaturated which means they have at least one double bond in the fatty acid chain. Unsaturated comes from the fact that the chain is ‘unsaturated’ in hydrogen bonds. Polyunsaturated fats are fatty acids that contain at least 2 double bonds in the structure. It has been shown that healthy fat consumption, specifically polyunsaturated fats were associated with increased progesterone and decreased anovulation. Progesterone is one of our sex hormones that are vital for promoting pregnancy. This is why healthy fats are one of the nutrients for fertility.
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5. Choline
Choline is a very important mineral and should be consumed on a daily basis especially for fertility. It has been shown that choline is just as important as folate in the preconception and pregnancy periods. Studies show that large amounts of choline are needed in fetal development to promote rapid cell division and brain development. In the placenta, choline has been shown to promote angiogenesis which is the building of new blood vessels from older ones. Finally, choline can also protect egg quality which boosts fertility chances.
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6. Vitamin A
Another one of the important nutrients for fertility is vitamin A. Sufficient vitamin A has been found to boost egg quality and to promote ovarian cell division growth in the early stages of conception. Additionally, they found that vitamin A may be compulsory to initiate the cell division due to a study that found that vitamin A deficient women had low levels of a certain gene that acts in meiosis (cell division). Vitamin A supports the growth of the heart, eyes, ears, limbs, and immune system.
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7. Magnesium
Magnesium is one of the nutrients for fertility because it increases progesterone. A study found an inverse relationship with magnesium and estrogen, showing that as magnesium levels increased and estrogen decreased. Estrogen and progesterone work in a balance so when estrogen levels are low this means that there will be an increase in progesterone naturally.
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8. Vitamin K2
Vitamin K2 is another one of the great nutrients for fertility. Vitamin K2 is found to have positive effects on bone health to increase skeletal development of the fetus and bone mineralization. It also ensures calcium accumulates in bone tissues for further growth. Vitamin K2 is found to also promote osteoblast production and inhibit osteoclasts production. Osteoblasts are the cells in the bones that help form the bone structure and osteoclasts are the cells that destroy the bone and absorb it. This is why vitamin K2 is one of the nutrients for fertility, and how it benefits fetal growth in pregnancy.
9. Iron
Iron is another one of the very important nutrients for fertility to consume on a daily basis. It is very important to check your iron levels to determine if supplementation is necessary. If taking a prenatal multivitamin, check to make sure iron is in it because many do not contain it. Its job is to help carry oxygen throughout the body to all the red blood cells. When you become pregnant there is going to be a surge of red blood cell volume increased in the body to support the fetus, and one of the nutrients for fertility to support this is iron. Studies have shown that iron consumption is very important in promoting fertility rates in women. Low iron during pregnancy risks - preeclampsia, hypothyroidism, preterm birth, impaired fetal brain development and stunted growth.
10. Zinc
Another one of the nutrients for fertility is Zinc. A study found that zinc is able to increase the number of binding sites on a progesterone receptor in order to increase progesterone naturally. As mentioned progesterone is very important for fertility because it helps promote the growth of the placenta, and prepares the uterus. Additionally, zinc aids in egg quality to increase fertility. Zinc deficiency can be very harmful as it causes the risk of miscarriage, preterm delivery, placental inflammation, neural tube defects
11. CoQ10
Coenzyme Q10 (Ubiquinol) is another one of the supplemental nutrients for fertility. It is a complex process for the oocyte (egg) to mature properly, which needs lots of energy via the mitochondria process of oxidative phosphorylation for better egg development. CoQ10 is an enzyme involved in this mitochondrial energy-producing process. Studies have shown that this enzyme declines with age, and therefore egg quality also declines. Supplementing with CoQ10 is a great way to improve egg quality and also increase ovulation rates.
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12. Selenium
Selenium is a mineral that has strong antioxidant properties making it one of the great nutrients for fertility. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. Reactive oxygen species or ROS enters the body on a daily basis through many different avenues, these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Selenium has been shown to have a large significance in the positive outcome of conception rates in women, showing that it is one of the great nutrients for fertility.
