Nutrients and Supplements for Fertility & IVF

Modern farming practices, your diet, and your lifestyle, may require that you supplement with certain nutrients to optimize fertility.

Consult someone who understands, or can test for deficiencies, so a tailored program can be set out for you.

Amino Acids

The building blocks of life. Necessary for egg and sperm production. Some healthcare practitioners will prescribe amino acids such as l-arginine to enhance fertility.

Sources: protein foods such as meat, fish, eggs, dairy, lentils, peas, beans, nuts, brown rice, sunflower and pumpkin seeds, and quinoa.

Vitamin A

Essential for the production of female sex hormones. It has antioxidant qualities which protects cells against damage from free radicals in the body. It also is important for the developing embryo.
Retinol (the version of vitamin A found in liver) has been linked to fetal abnormalities.

Sources: eggs, yellow fruits and vegetables, whole milk and milk products, dark green leafy veggies, and fish oils.

Dosage: RDA 2565 IU for pregnant women.

Beta Carotene is a pigment in plants that is converted into vitamin A. The corpus luteum is very high in beta carotene, so it may be cardinal in the regulation of the reproductive cycle hormones.

 

Sources: peas, broccoli, carrots, spinach, and sweet potatoes.

Vitamin B1 (thiamin)

Needed for ovulation and implantation.

Sources: molasses, brewer’s yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, and seeds.

Dosage: RNI 0.8 mg per day (women)

Vitamin B2 (riboflavin)

Deficiencies are linked to sterility, miscarriage, and low birth weight. The liver uses B2 to clear away old used hormones (estrogen and progesterone). If these are not excreted, the body thinks there is enough and less production happens, resulting in hormone deficiencies.

Sources: molasses, brewer’s yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, and seeds.

Dosage: RNI 1.1 mg per day (women)

Vitamin B5 (pantothenic acid)

Important for fetal development.

Sources: molasses, brewer’s yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, wheat germ, salmon, sweet potatoes, broccoli, oranges, cashews, pecans, and strawberries.

Dosage: RNI 3-7 mg per day (adults)

Vitamin B6 (pyridoxine)

Together with zinc, B6 is essential for the formation of female sex hormones and the proper functioning of estrogen and progesterone. A deficiency causes the ovaries to shut down production of progesterone which leads to estrogen dominance. B6 is used to treat luteal phase defects because of it encourages the production of progesterone. It also has shown to improve fertility rates if taken over a 6 month period.

Sources: molasses, brewer’s yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, and green leafy veggies.

Dosage: RNI 1.2 mg per day, but up to 50 mg may be used per day.

Note: Zinc is needed for its absorption.

Vitamin B12

Folate and B12 are needed for the synthesis of DNA and RNA. These make up the blueprint for the genetic code of the entire body.

Sources: lamb, sardines, salmon, fermented foods that contain bacteria. Calcium aids in its absorption.

Dosage: RNI from 1.5 to 50 mcg per day.

Folate (folic acid)

This should be taken for at least 3 months before conception, and 2 months after. It reduces the risk of neural-tube damage (brain and spinal cord) in the developing embryo. Vitamin C aids in absorption. The contraceptive pill depletes stores of folate.

Sources: dark green leafy veggies, broccoli, organ meats, brewer’s yeast, root vegetables, whole grains, oysters, salmon, milk, legumes, asparagus, oatmeal, dried figs, and avacados.

Dosage: RNI 200 mcg per day (women)

Vitamin C

An antioxidant that prevents damage from free radicals. Too high a dose (over 1000 mg per day) may dry cervical mucus.

Sources: citrus fruits, rosehips, cherries, sprouted alfalfa seeds, cantaloupe, strawberries, broccoli, tomatoes, sweet peppers, black currants, mangos, grapes, kiwi fruit, pineapples, asparagus, peas, potatoes, parsely, watercress, and spinach.

Dosage: 500 mg per day.

Vitamin E

Deficiency may cause miscarriage. Taken with vitamin C may improve ovulation. Taken with vitamin C and selenium creates a healthy endometrium. Vitamin E has anticoagulant properties, so caution if taking blood thinners.

Sources: cold pressed oils, wheat germ, organ meats, molasses, eggs, sweet potatoes, leafy veggies, nuts, seeds, whole grains, and avacados.

Dosage: 400 IU per day

Iron

Iron helps prevent miscarriage. Tea, coffee, and tobacco all inhibit the absorption of iron.

Sources: organ meats, lean meat, eggs, fish, poultry, molasses, cherries, dried fruits, prunes, greenleafy veggies, kelp, spinach, parsley, pumpkin seeds, sunflower seeds, broccoli, oatmeal, sardines, and nuts.

 

Dosage: 20 mg per day (only take if you have tested positive for deficiency)

Magnesium

We need B1 and magnesium for energy production. Take with selenium, calcium, vitamin B6, and D to aid in absorption. Take with protein foods. Alcohol, tea, coffee, and smoking inhibit absorption.

Sources: kelp, green leafy veggies, tofu, legumes, rye, buckwheat, millet, molasses, brown rice, bananas, dried figs, dried apricots, nuts, barley, seafood, and whole grains.

Dosage: up to 400 mg per day

Selenium

Deficiency may cause infertility and an increased risk of miscarriage.

Sources: tuna, herring, brewer’s yeast, wheat germ and bran, whole grains, and sesame seeds.

Dosage: 200mcg per day

Manganese

Deficiency may lead to defecive ovulation, and inhibit the synthesis of sex hormones. Manganese competes with iron for absorption. It is advisable to take manganese supplements with protein foods and vitamin C.

Sources: whole grains, green leafy veggies, carrots, broccoli, ginger, legumes, nuts, pineapples, eggs, oats, and rye.

Dosage: RNI 1.4 mg per day

Zinc

Deficiencies of Zinc are quite common. Zinc is important for the cell division in the fetus, producing good quality eggs, and maintaining the menstrual cycle. Alcohol and the contraceptive pill deplete zinc in the body. Folic acid, tea, coffee, high fiber intake, and iron may inhibit absorption. Vitamin B6 and C may aid absorption.

Sources: lean meat, fish, seafood, chicken, eggs, pumpkin and sunflower seeds, rye, oats, whole grains, legumes, ginger, parsley, mushrooms, brewer’s yeast, and wheat germ.

Dosage: RNI 7 mg per day (women), up to 30 mg may be recommended.

Coenzyme Q10

Important for energy production. Levels of CoQ10 are lower in a woman who has experienced a recent miscarriage. ICSI fertilization rates may rise when taking this supplement. It also improves blood flow.

Dosage: talk to your healthcare professional.

Essential Fatty Acids
Very important to take when trying to concieve. EFA’s act as hormone regulators. Omega-3 DHA and Omega-6 arachidonic acid are important structural elements of cell membranes, body tissue, and brain development in the fetus. Start taking EFA’s at least 3 months before you try to get pregnant.

Sources: Omega-3; flaxseed, oily fish, walnuts, green leafy veggies, and tuna (not more than 150g/week).

Sources: Omega-6; seeds and their oils.

Dosage: 700-1000mg per day.

Must Read: Dietary Recomendations for Estrogen Progesterone Balance

Note: be careful if you are currently taking blood thinning medication.