Are you one of the millions of people out there trying to conceive? Wondering what you can do to improve your chances? If so, this article is for you!
With fertility rates on a significant decline globally, it is more important than ever to take care of your reproductive health. Cultivating healthier eating habits and lifestyle practices, as well as taking specific supplements can help improve fertility and increase your chances of conceiving.
The fertility journey can be incredibly unpredictable, filled with uncertainty, anticipation, and many emotional highs and lows. Understanding how your body works, recognizing hormonal shifts, and tracking ovulation patterns can help increase your chances of conceiving during your most fertile days. This can make for a smoother and more predictable fertility journey.
Let’s dive in and explore common issues that affect fertility, and how specific supplements, a healthy diet, and certain lifestyle changes can help improve your chances of conceiving.
Ovulatory disorders are the most common cause of infertility in women. Polycystic ovarian syndrome (PCOS) tops the list as being the most common ovulatory disorder, affecting 80-85% of women dealing with anovulation (no ovulation). Hormonal imbalances related to PCOS can interfere with fertility by making ovulation irregular or completely absent. Premature ovarian insufficiency (POI) is another ovulatory disorder that is on the rise. POI is a condition where the ovaries stop functioning normally before the age of 40. This can lead to estrogen deficiency, irregular or absent cycles, and irregular or no ovulation (1). Without ovulation there can be no egg, and no egg means no chance of fertilization. Tracking your cycles and understanding when or if you are ovulating is a crucial piece of the fertility puzzle. Tracking can also give you clues about your hormonal health and overall reproductive health. There are many apps and tools that you can use, such as ovulation tests and basal temperature checks to help you understand your cycle and calculate your most fertile days each month. On average, women without ovulatory disorders usually ovulate between days 10-17, but even this can vary significantly. Some women ovulate very early in their cycle, and some very late. That is why it is more accurate to track your ovulation for a few months before trying to conceive, to understand what is normal for you.
Other common causes of infertility are endometriosis, fibroids, pelvic inflammatory disease, autoimmune disease, pelvic adhesions, tubal and uterine abnormalities, hormonal imbalances, low ovarian reserves, low thyroid function, and obesity (1). This is by no means an exhaustive list of conditions that cause infertility. If you have any of the conditions listed above and are struggling to conceive, consult with a fertility specialist to see what solutions they can offer you.
CoQ10
CoQ10 is the superstar of fertility supplements. This powerful antioxidant has been shown to improve ovulation and egg quality. It enhances mitochondrial function in aging oocytes and can be quite helpful for women dealing with POI (2). In one study, women with POI took 200 mg of CoQ10 three times a day for 60 days prior to IVF treatment. As a result they needed less gonadotropin, had better oocyte retrieval and a higher fertilization rate (3).
N-Acetyl Cysteine (N-A-C)
This gem is very helpful for women dealing with infertility related to PCOS, especially if they have a higher BMI and are struggling with insulin resistance (4). N-A-C has also been shown to significantly increase progesterone levels and endometrial thickness when compared to the placebo. It also increased luteinizing hormone (LH) levels more than metformin in women with PCOS (5). N-A-C can increase the clearance of certain drugs in the liver, so always consult with a doctor or pharmacist before taking this if you are currently taking other medication.
Omega-3
Omega-3 fatty acids can be especially useful for enhancing fertility. Omega-3 can help to reduce inflammation in the body, regulate hormones, improve egg quality, and improve fertilization rates, especially for those who are undergoing IVF treatments (6). Continue with Omega-3 after conception, as it is beneficial during pregnancy for fetal brain and nervous system development.
Myo-Inositol
For women who have PCOS, high androgens, and are struggling with infertility, Myo-inositol can be a game changer. Myo-inositol can help regulate the menstrual cycle, promote regular ovulation, and enhance egg quality. It can also improve insulin sensitivity and reduce androgen levels (7). Avoid inositol if you are dealing with low testosterone.
Prenatal multivitamin
Start taking a high-quality prenatal multivitamin at least 3 months before trying to conceive. Find a prenatal vitamin that includes iron, vitamin E, folate, and other B-vitamins, and zinc. These nutrients help improve egg quality, balance hormones, and improve overall reproductive health. Taking a prenatal vitamin can help support your body throughout pregnancy and is important for healthy fetal development.
There is often less focus on men’s health when it comes to fertility. It is often assumed that fertility issues are primarily a women’s issue. However, this is incorrect. Male factors can contribute to nearly half of all fertility challenges in couples (8). Testosterone levels and sperm counts are on the decline globally. A common issue affecting male fertility is abnormal sperm parameters. These include low sperm counts, poor motility or abnormally shaped sperm. Hormonal imbalances, such as low testosterone (hypogonadism), or issues with the hypothalamus or pituitary gland can also impair fertility. Obstructions in the vas deferens and urogenital infections can also affect male fertility. Some fertility challenges can be addressed through lifestyle changes and supplements, along with support and guidance from a fertility specialist.
CoQ10
This powerhouse antioxidant is beneficial for both men and women when it comes to fertility. CoQ10 has been shown to improve mitochondrial function throughout the body, including sperm. It improves total antioxidant capacity in seminal fluid, reduces oxidative stress, and prevents lipid peroxidation of sperm membranes (8). It can also improve sperm motility and overall semen parameters within 3-6 months (9). This effect disappears though when CoQ10 is discontinued.
L- Carnitine
Mainly known for its role in energy production and fat metabolism, L-carnitine also has a lesser known role in male fertility. This amino acid-like chemical is found within the epididymis in fairly high concentrations, highlighting its importance for sperm maturation and motility. Some studies have shown L-Carnitine to be useful in improving sperm motility and protecting sperm from DNA damage, due to its antioxidant properties (10). Further studies are needed to establish optimal dosages for male fertility.
Ashwagandha Also known as “Indian ginseng”, Ashwagandha has traditionally been used in Ayurvedic medicine to support male sexual health, enhance libido, and improve male infertility. In one small study involving a group of infertile males, taking 675 mg of Ashwagandha root (Withania somnifera) three times a day for 90 days increased semen volume, sperm count, and sperm motility. It was also shown to increase serum testosterone levels significantly after 90 days of consistent use (11). Ashwagandha also works as an adaptogen for stress, which can help with improving fertility by reducing the stress response.
Zinc
This mineral is essential for men’s reproductive health. Having adequate levels of zinc is important for maintaining the lining of the reproductive organs, for prostate health, and for the development of healthy sperm. Being deficient in zinc can contribute to sperm abnormalities and it can have a negative impact on serum testosterone levels. Older men who have lower testosterone levels seem to benefit the most from zinc supplementation (12, 13).
Vitamin C
Well known for its potent antioxidant properties, this vitamin is important for combating oxidative stress in the body. Oxidative stress can impact Leydig cell function in the testes, which can negatively affect testosterone production. In one study done on infertile males, having higher serum ascorbic acid concentrations was associated with having a more favorable hormone profile (14). Vitamin C supplementation had a greater effect on increasing testosterone levels in men over the age of 40, in comparison to the younger participants in the study. In another study, taking vitamin C at 1000 mg, twice a day for two months resulted in increased sperm count and better sperm motility in infertile males (15). Vitamin C supports endothelial tissue health and also supports adrenal gland function. It offers numerous benefits that can improve your overall health.
The answer, YES! Diet can definitely have an impact on reproductive health and fertility. Eating a diet that is largely made up of ultra-processed foods, foods high in AGEs (red meat, fried foods, margarine, sugar, UPFs, and cheese), and devoid of fruits and vegetables can negatively impact hormone health and fertility, mostly due to the oxidative stress that these foods trigger in the body.
Manage your stress
Stress can throw a monkey wrench into your delicate hormonal balance. Stress happens, and in small amounts it can be good for us, but long term chronic stress can interfere with ovulation and mess with your monthly cycles. In men, stress can lower sperm count and reduce testosterone levels. Try to incorporate daily practices such as journaling, walking, breathing exercises or meditation to help lower cortisol levels.
Get enough sleep
Getting 7-9 hours of good quality sleep is crucial for keeping your hormonal balance in check. Poor sleep can especially affect hormones that are important for fertility health. This can lead to irregular menstrual cycles, disruptions in ovulation timing, and reduced sperm quality. Try to maintain a consistent sleep-wake routine and have a calming bedtime routine to help you sleep better.
Limit your exposure to EDCs
Endocrine-disrupting chemicals (EDCs) are found in personal care products, plastics, and pesticides. They can mess with your hormones by mimicking or blocking female and male hormones (estrogen and testosterone). This can cause hormonal imbalances in both men and women. EDCs have been linked to ovulatory disorders, endometriosis, fibroids, abnormal sperm shape, and low sperm counts, as well as low testosterone levels. Limit your exposure by using glass or stainless steel instead of plastic, eat organic foods when possible, and avoid ingredients like phthalates, parabens, and synthetic fragrances.
Avoid smoking
Women who smoke often find that it takes them longer to conceive. Not only that, but smoking can also reduce egg quality and ovarian reserves. It can also increase the risk of having an ectopic pregnancy or a miscarriage. In men, smoking can lower sperm count, motility, and morphology. Avoid smoking and secondhand smoke for at least 3 months before trying to conceive to help improve egg and sperm quality.
Exercise
Maintaining a healthy weight and staying active is crucial for optimizing fertility. Exercise can help regulate hormones, improve ovulation and it enhances blood flow to the reproductive organs. For men, it can improve sperm quality and quantity, as well as improve testosterone levels.
Avoid Hot Tubs and Tight Pants
This one is for the guys! Keep your testicles cool. Studies show that germ cells in testicles that produce sperm and testosterone work best in temperatures that are slightly lower than our normal body temperature. If temperatures elevate more than a few degrees, sperm production is negatively impacted (17). Avoid spending time in hot tubs, jacuzzis, saunas, hot baths or long hot showers, and avoid any tight clothing that keeps the testicles close to the body when you are trying to conceive.
Fertility can be influenced by numerous factors beyond diet and lifestyle, with genetics often playing a part too. Remember that everyone’s fertility journey will look different and will often require different approaches when trying to conceive. Consult with a doctor if you have been struggling with conception and require more support. The suggestions in this article will give you a good foundation for optimizing fertility, but it is just a small part of the fertility puzzle. The information in this article is only intended for educational purposes and does not replace the advice of a doctor.
Article written by Jennifer Fraser C.H.N.C.
References:
1. https://www.ncbi.nlm.nih.gov/books/NBK556033/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4568976/
3. https://rbej.biomedcentral.com/articles/10.1186/s12958-018-0343-0
4. https://pubmed.ncbi.nlm.nih.gov/34592079/
5. https://pubmed.ncbi.nlm.nih.gov/39861414/
6. https://www.sciencedirect.com/science/article/pii/S2405844024053556
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8227031/#sec4-pharmaceuticals-14-00504
8. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2024.1497930/full
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC8226917/#sec5-antioxidants-10-00874
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC10531648/#sec5-jcm-12-05796
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC3863556/
12. https://pubmed.ncbi.nlm.nih.gov/36577241/
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC10285163/#s4
15. https://pubmed.ncbi.nlm.nih.gov/17004914/
16. https://pubmed.ncbi.nlm.nih.gov/18226626/
17. https://www.health.harvard.edu/womens-health/making-fertility-friendly-lifestyle-choices
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