NATURAL FERTILITY BOOSTING GUIDE
It seems there’s an epidemic of fertility issues lately. Hence why I decided to put together a guide with the best nutrients, superfoods and habits to help yourself and those you know might need the help. Firstly it is important to note that if looking to get pregnant both parties should start to prepare ideally at least 3-6 months before planned conception. This is due to the fact that if you have lived a toxic lifestyle all your life and get pregnant you can’t expect that by being healthy during your pregnancy it will be enough as all those toxins that reside in your body won’t disappear straight away. You’d want to give your baby the best quality sperm and eggs and the best possible environment to grow and develop in, so the sooner you start to implement this changes the better outcomes your health and your baby’s health will have.
POSSIBLE CAUSES
- MEN: 90% of infertility causes are due to low sperm count, quality and motility. This in turn can be caused by environmental (toxin exposure such as pollution, xenoestrogens, radiation, heavy metals, etc.), physiological (ductal obstruction, varicoceles, suboptimal hormone production, infections, etc.), lifestyle (lack or exercise and/or sleep, stress, anxiety, depression, tight fitting clothing (as this increases temperature of the scrotum), obesity, etc.) and nutritional issues (nutrient deficiencies and excesses).
- WOMEN: There can be a huge array of possible causes such as: nutritional deficiencies, toxins exposure (xenoestrogens, pollution, radiation, heavy metals, etc), psychological and stress issues, lack of sleep, hormone problems causing ovulation failure and other conditions that can include endometriosis, PCOS, fibroids, diabetes, being over or underweight, etc. (more on this hugely important topic on the next post).
NUTRITION
Most of these nutrients will benefit both sexes as we’ll see below.
- ZINC: This essential mineral is involved in every aspect of male reproduction: from hormone metabolism to sperm formation and motility. It is also a cofactor in DNA transcription and protein synthesis which is of utmost importance for women’s fertility and pregnancy. Bear in mind that women on the contraceptive pill are commonly deficient in zinc so it you have been taking it for years have extra care to make sure you are getting enough of this mineral.
- VITAMIN B12: Involved in cellular replication if deficient it can lead to low sperm count and motility among many other health issues. Hence the huge importance to supplement on a plant-based diet.
- FOLIC ACID: Especially important for DNA and RNA and so critical for cellular function and the development of the egg in the ovaries and the developing embryo.
- ANTIOXIDANTS including vitamin C and E, carotenoids and selenium: High oxidation can damage sperm’s and eggs’ genetic material as well as cell membranes.
- CoQ10: This coenzyme is an important antioxidant for lipids in membranes, preserving cellular health and function.
- BIOFLAVONOIDS: This family of PHYTONUTRIENTS act as powerful antioxidants and help to regulate inflamation and many other processes.
- OMEGA-3: Vital for healthy hormone and cell functioning. In turn the consumption of saturated and hydrogenated/trans fats can contribute to reduced sperm function and in woman they can increase the risk of miscarriage and exacerbate disorders such as fibroids and endometriosis which affect fertillity.
- L-ARGININE: This animo acid is required for sperm production. It increases sperm count and motility on top of helping with blood flow and dilation of the penile blood vessels for an easier erection and arousal. It’s also essential for cell replication.
- L-CARNITINE: Is an energetic substrate for spermatozoa.
- B6, Iron and Vitamin A are extra important for woman for hormones, healthy tissues and healthy mucus membranes respectively.
How this translates from a practical standpoint is (for both man and woman): Follow a whole-foods plant-based diet where you include a source of omega-3 such as flaxseeds, chia seeds, hemp seeds or walnuts and for extra fertility boosting take an algae supplement cointaining EPA and DHA essential fatty acics every day. Eat plenty of greens for your folic acid and a huge variety of different colour fruits and vegetables which will provide your body with different phytonutrients with amazing antioxidant and anti-inflammatory compounds. Seeds are super nutritious and especially pumpkin seeds for zinc so eat these every day too!
Finally for extra support I would recommend taking a fertility specialized supplement as an extra addition and not a substitution to a healthy diet and lifestyle. It can provide you the extra coenzyme Q10, amino acids and B12. Make sure to find a good quality brand without unnecessary fillers, binders or preservatives such as Viridian or Terra Nova.
HERBAL AND SUPERFOOD AIDS
On top of the previously mentioned you can include some of this superfoods in your diet which have been proven to be beneficial for fertility:
- PINE BARK EXTRACT: Found in powder or capsule form it has a high content of proantocyanidins (a type of PHYTONUTRIENT) and especially one called pycnogenol which is 50 times more potent antioxidant than vitamin C and E. It can help to improve sperm motility and count and of course protect all cells from oxidative damage.
- MACA: A well-known aphrodisiac it increases fertility without influencing estrogen and testosterone levels. This could be due to maca’s high nutritional value and antioxidant effects. Another great thing about maca is that is tastes great so it’s a perfect addition to your morning porridge, smoothies or healthy desserts. Ensure to buy a high-quality Peruvian maca.
- PANAX GINSENG: Balances stress and reproductive hormones, increases libido and oxygen availability and lowers inflammation. This root can be found in capsule or tincture form.
- SHATAVARI: A root from the asparagus family whose name means “The woman who has 100 husbands” it’s high in steroideal saponnins, polysaccharides, mucilage, alkaloids and flavonoids which increases libido, regulates menstrual cycle and is a powerful rejuvenative tonic for female fertility.
- CORDYCEPS: This medicinal mushroom used frecuently in Traditional Chinese Medicine can help to rejuvenate the reproductive system. A study found that supplementing rats with cordyceps enhanced sperm production and sperm motility and both serum testosterone and 17-estradiol (E2) (which influences female fertility), at the same time no other hormones in the body were affected (1). You can read more about mushrooms and fertility in THIS great page (1).
- ASHWAGANDHA: This root is commonly used in Ayurvedic (or tradicional Indian) medicine, it increases testosterone, sperm motility and volume, lowers cortisol, enhances insulin activity and lowers C-reactive protein (a marker for inflammation). It would be an ideal supplement for those with depleted adrenal glands and high stress levels.
HEALTHY HABITS
- First and foremost: QUIT SMOKING! This habit is associated with low sperm count, reduced motility and high frequency of abnormal sperm. Cigarettes basically damage sperm and at the same time reduce levels of essential vitamin C and zinc. In woman it deceases the likelihood of conception and increases the risk of miscarriage.
- Alcohol is a toxin that can be a risk for erectile dysfunction, testicular shrinkage, miscarriages and increased estrogen-sensitive disorders in woman such as fibroids, endometriosis, etc. It also reduces overall female fertility.
- Xenoestrogens are substances that have an estrogen-like effect in the body causing testicular damage and malformation during prenatal development in the uterus and reduced sperm production and lower testosterone in adults. By altering the normal hormone balance they have been linked with infertility in women too. They are mainly found in diary, meat, poultry, pesticides, tap water and plastics. Avoid all animal products, filter your tap water, eat organic (at least the dirty dozen) and avoid plastic containers for food preservation, food cans (especially tomato cans as their acidity make the plastic leach into the food) and receipts. This last ones are a huge contributor to the plastic load in our body so avoid touching them when possible.
- Get rid of other unnecessary hormone-disputing toxins found in skin-care, make-up, cleaning products, room-sprays, etc. A simple solution is to GO NATURAL. Nowadays there are a ton of natural alternatives to every commonly used product. Ask your local health-food or organic store/market for more details on these products. With a few base products you could even easily make them yourself at home and the same time save money and help the environment.
- Exercise improves blood supply to the pelvis bringing more nutrients and antioxidants to the reproductive organs. It also supports a healthy weight and promotes bowel function which can help to get rid of waste materials including old hormones and toxins. Be careful with contact sports that can cause direct damage to the area and excessive cycling for men, choose a saddle that fits your shape and makes you comfortable.
- For women balance your hormones before trying to conceive. The same way you wouldn’t want to bear a child in a toxic body you wouldn’t want to do so either in an unbalance body as this can cause you to experience worse hormonal related pregnancy symptoms such as nausea, fluid retention, fatigue, constipation, tender breasts, etc. In turn balancing your hormones will also help to boost your fertility. More info on how to do this on the next post
- Check for silent celiac disease. In some cases of unknown infertility it’s been shown that celiac disease could be the cause (2). So it might be worth considering and testing for this possibility.
- Stress uses up important nutrients required for hormone balance. Implement relaxing practices every day such as walks in nature, yoga, meditation, breathing exercises, swimming, listening to your favourite music, taking lavender baths, having a relaxing herbal tea, reading, etc. Stress can also disrupt sleep and we know how important it is to get a good night sleep to help repair the body and mind.
- As a final note you can always try to visit different therapist. Plant-based nutritional therapists, functional doctors, kinesiologists, acupuncturists, etc. all can be a great help in finding underlying physical, energetical or emotional issues.
Sometimes the cause of infertility is unknown; maybe it is simply your body trying to tell you that you are not physiologically and/or psychologically ready yet. Go for a meditation retreat to get in contact with your inner self and truly find out if there could be any issues with yourself or with your partner you need to resolve before taking this huge step. Keep persisting and trying your best and the good news will come when the time is right.
Peace, love & best of luck!
STAY tunned, STAY plant-based and STAY healthy! ;)
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