As a naturopath I am always going on about the importance of Vitamin D with my patients. Vitamin D is needed to strengthen bone health, to balance the immune system, to help mental health issues especially depression, to reduce inflammation and improve intestinal lining health and is also essential for male and female fertility and pregnancy.
The reason it is so essential to fertility and getting pregnant is because it is needed to help the body create sex hormones. The correct amount of sex hormones in your body is vital to your overall well-being, otherwise you may suffer PMS, PCOS, and sadly, infertility.
Regulating cell growth is another key function of Vitamin D.
Yale University School of Medicine conducted a study of 67 infertile women, where it was discovered that a mere 7% had normal Vitamin D levels. The remainder of the women either had insufficient levels of Vitamin D or they had clinical deficiency of Vitamin D in their bodies.
Tips for Optimizing your Vitamin D Levels
Get 15 minutes of unprotected sun exposure daily while the sun is at its highest, between 11 and 3. Even weak sunscreens will block the ability of your skin to manufacture vitamin D. Note that you do not make Vitamin D when sitting behind a glass window.
Gradually build up your exposure. Start early in the year (spring), or early in the morning before the sun is strongest and slowly build up the amount of time you spend in the sun. Regular short exposures have been found to be much more effective and safer than infrequent, long ones.
The best places to absorb Vitamin D are your inner arms and thighs.
After your 15 minutes of unprotected time in the sun, apply sunscreen or wear a hat and light clothing to protect yourself. Opt for sunscreens with fewer added chemicals, look in your local health store.
Always avoid sunburn. It is sunburn, not healthy sun exposure that causes problems.
Showering: Vitamin D3, an oil-soluble vitamin, is on the surface of your skin and it apparently takes up to two full days before you can absorb this vitamin into your bloodstream. So avoid washing with soap for 48 days after sun exposure. Wash your armpits and groin area with soap but the rest of your body with pure water.
Increase your anti-oxidants and omega 3 intake. These nutrients help to protect your skin from sun damage. Eat lots of vegetables and fruits daily, eggs and oily fish (salmon, mackerel, trout, sardines, anchovies and herrings) at least twice a week.
You can ask your GP to check your Vitamin D levels or there home kits that you can buy. I generally recommend to my patients to supplement Vitamin D3, I find that liquid drops are best in 1000iu. The dosage would be dependent on what was going on with the patient. Contact me if you would like further info on this.
I am nowdelighted to announce that I have become a founding member of the recently launched Zita West Network for Reproductive Health, as an Affiliated Acupuncturist.
Built on the ground-breaking work of midwife, author and fertility and pregnancy expert Zita West and her renowned London clinic, the new Irish network aims to share the unique skills and experience of Zita and her team of doctors, midwives and complementary therapists, with experienced independent acupuncturists across Ireland and the UK. Other health specialists (such as nutritionists, counsellors, midwives and doctors) will also be recruited to the network. The Zita West Clinic is the largest integrated (medical and complementary) practice in the UK specialising in all aspects of male and female reproductive health. It also runs occasional clinics in Dublin on a monthly basis.
All acupuncturist members of the network receive training and ongoing support in Zita West’s comprehensive, holistic approach to achieving optimum reproductive health. This covers a wide range of treatments and approaches to help boost fertility, enhance IVF, improve pregnancy, enhance birth outcomes and support post-natal recovery.
The Benefits of Choosing a Zita West Affiliated Acupuncturist
Wide-ranging Medical and Complementary Health Experience.
By choosing a Zita West affiliated acupuncturist clients not only get the benefit of their practitioner’s individual expertise but, through them, the training and support of Zita and her colleagues too. The Zita West Clinic works with thousands of women and men each year, helping them to boost their chances of conceiving successfully (both naturally and through IVF) and helping those who are already pregnant to have the best pregnancy possible and the brightest and healthiest of babies. This provides an unrivalled breadth and depth of knowledge to be shared with members of the network and their clients.
Exclusive Discounts on Zita West Clinic Services. Choosing a Zita West affiliated practitioner also provides clients with unique access to a range of Zita West clinical services – some of which are available by phone as well as in person – all at special discounted prices.
Special Discounts on the Zita West Range of Nutritional Products. Clients of member practitioners are entitled to further discounts on Zita’s best-selling range of premium nutritional supplements for fertility, pregnancy and breast-feeding too (20% off RRP ex p&p). Similar discounts are available on her range of books, CDs, cosmetic products and gift-sets as well.
FREE Fact Sheets to Help Boost Your Fertility and Pep up Your Pregnancy
This is a topic that I always go through with my fertility patients, please get rid of the low fat foods…! They are more damaging than good. This piece below is from the new Zita West book Eat yourself Pregnant and it outlines the dangers of low-fat foods and trying to conceive.
‘Many women make the mistake of substituting foods containing fat with low-fat products, thinking they won’t gain weight using them. However, for fertility – and, for that matter, for weight management – the principle is flawed. These products often contain trans-fats, sugars and sweeteners.
Artificial sweeteners disrupt the normal hormonal and neurological signals that control hunger and satiety. Many studies have shown that a diet that is high in sweeteners in the end leads to a greater consumption of calories and so to weight gain.
But, weight aside, there is some startling evidence for how low-fat products can hamper conception. In one extensive study in the USA, women who ate two or more low-fat dairy products a day were twice as likely to have problems conceiving. Ovulation rates were 38% better among those who used full-fat milk. One reason for this might be that when the fat is skimmed off dairy products to make reduced-fat versions, estrogen and progesterone are removed too, leaving an unnatural preponderance of androgen’s – male hormones.’
Scary stuff, my recommendations are to swap all low-fat dairy with organic full-fat dairy, or use alternative dairy products such as goat’s and sheep’s products or coconut & unsweetened almond milks and yogurts. But watch out for soya products such as soya milk, as these may well have a negative effect on fertility.
As part of the fertility consultation I ask my patients to do a 3 day diet sheet. I then make individual detailed nutritional suggestions for the patient to help them conceive.
I don’t know why but we are always grossed out by discharges and sometimes we fail to see the importance of them, especially when it comes to fertility. As part of my consultation with patients who are trying to conceive I always ask if they are aware of their fertile period? Do they notice any discharge and if so how much and when?
This ‘discharge’ (such a horrid word for such an important fertility fluid!) is vital for conception as it shows that the body is getting ready to release an egg and to aid sperm on their long journey to reach the egg for the magic conception to happen. In chinese medicine this is the time that yin turns into yang, the cooling phase of the run up to ovulation turns in the incubation phase for implantation.
As an acupuncturist and naturopath I am looking to help increase/promote cervical fluids with acupuncture, diet, lifestyle and correct supplements. And obviously to include the couple having sex in the fertile period!
There are lots of misconceptions about cervical mucus, here is some info to help you decipher your discharges…!
Fertile mucus means you are ‘potentially’ fertile.
It’s not the day we see the most amount of fertile mucus (characteristically clear/egg white consistency), it’s the last day we recognise this mucus. If the mucus lasts for 4-5 days this can be key for timing intercourse.
Cervical fluid changes with fertility and goes through a predictable pattern each and every cycle. After you have finished menstruating you should have a period of no discharge at all.
It should then be:
1. Sticky – In a 28 day cycle, this will be around day 7 or so. Your cervix will start producing a sticky or pasty kind of cervical fluid. This is the beginning of the fertile period.
2. Creamy – As your cycle progresses, your estrogen level is rising daily and the water content of your cervical fluid will increase.
3. Egg white – It is called this as it resembles raw egg white. It’s clear and slippery and can usually stretch an inch or more between a finger and thumb. This is the really fertile stuff!! It’s alkaline and keep sperm alive for up to 5 days inside your body.
4. Watery – Sometimes the water content inside a woman’s cervical fluid will be so high that the eggwhite cervical fluid is more like water, it’s clear, slippery and does not hold any shape. You will know it’s there by a very wet sensation in your vagina. This is very fertile cervical mucus is the last stage of the fertile period and suggests that the egg is about to be released.
5. Dry – this happens quickly after the wet period/egg release, the fertile window has finished for this cycle. Some women do experience a water cervical fluid the day before thee period, this is the endometrial lining starting to break up.
Cervical fluid is an incredibly valuable substance that is produced by your cervix. It’s made up of water, sugars, electrolytes and proteins. Fertile cervical fluid keeps sperm alive once it is inside the vagina. It provides nutrients, a hospitable alkaline environment and aids in transportation. Cervical fluid helps the sperm survive, sometimes for up to 5 days while waiting for the egg to be released. It also tells a lot about the state of a woman’s hormones.
Cervical fluid helps the sperm in 3 ways:
1. It provides an alkaline environment for the sperm. A woman’s vagina is slightly acidic and hostile to sperm. Fertile cervical mucus is alkaline, like a mans semen, and provides a safe harbour for the sperm.
2. It provides sustenance for the sperm while they swim on the way on up through the cervix, to reach the egg in the fallopian tube. The sperm need food along the way and fertile cervical fluid provides the needed nutrition.
3. It provides an easy pathway for the sperm to swim through. It also helps filter out irregular sperm so only the most suitable arrive at the egg.
There are many foods and supplements that can improve your cervical mucus such as royal jelly, evening primrose oil, increase your omega 3’s, avocados, olives etc…
I look at each women/couple individually and recommended foods and supplements to go with the acupuncture fertility program.
The word acupuncture comes from the Latin acus, “needle” and pungere, “to prick.”
Acupuncture needles are single use, sterilized and pre-packaged.
Acupuncture is over 5,000 years old and is one of the oldest practicing forms of medicine known to date.
When performed by a properly trained and licensed practitioner, acupuncture is safe and effective, free from negative side effects.
Even though a needle is being inserted into the skin, acupuncture is virtually painless.
Acupuncture needles are a lot smaller than standard hypodermic needles, and they do not draw blood and are not hollow.
Acupuncturists feel your pulse and look at your tongue to gain a better understanding of what is going on inside the body.
Acupuncture is highly individualized – for example, if 50 people with a cough got acupuncture, all 50 people could have different acupuncture points in their treatments.
The benefits of acupuncture are sometimes difficult to measure when using western research because western research depends on a constant variable to measure all data against…something that goes against acupuncture treatment plans.
Licensed acupuncturists attend an in-depth four year program and obtain over 400 clinical hours.
Acupuncture is just one form of therapy used within the medical system known as Traditional Chinese Medicine, which also consists of other modalities such as herbal medicine, nutrition, cupping, moxabustion, tui na and special exercises such as Tai Chi and Qi Gong.
Delighted to have an article published in the Summer edition of the Rude Health magazine. It explains the basic ideas behind Acupuncture and how it can help male & female fertility to help couples conceive.
It also includes a testimonial from one of my male fertility patients on how Acupuncture and Naturopathy helped him and his partner get pregnant.
A question on the minds of many women trying to get pregnant is whether the caffeine in their morning cup of coffee affects their fertility.
A large study carried out by the Yale Medical School found that the risk of infertility (which they defined as not being able to conceive after 12 months) was 55% higher for women drinking just 1 cup of coffee per day, this was then 100% higher for women drinking 1.5 – 3 cups per day and 176% higher for more than 3 cups per day (1) and this was then backed up 5 years later by a study in Europe which found that a high caffeine intake in women slowed rates of conception. (2)
Additionally there is evidence that coffee drinking in men and women increases miscarriage rates and that caffeine intake during pregnancy has a negative influence of fetal growth. (3) Most studies indicate that it is the consumption of 300mg or more of caffeine daily that can lead to fertility problems, it is estimated that most Americans drink more that 350mg per day, as we are not far behind America in the obesity epidemic I assume that the figure for the UK & Ireland is similar to this.
Also remember that there is not just caffeine in Coffee, it lurks in tea, carbonated drinks and chocolate. Below is a chart that shows the Caffeine content in everyday items:
Item Caffeine (mg)
Coffee, brewed (240ml/8oz) – 60-120mg
Coffee, instant (240ml/8oz) – 70mg
Coffee, decaf (240ml/8oz) – 2-5mg
Tea, black, 5-min steep (240ml/8oz) – 60-100mg
Tea, green (240ml/8oz) – 20mg
Coca-Cola (355ml/12oz) – 34mg
Milk Chocolate (30g/1oz) – 1-15mg
Dark Chocolate (30g/1oz) – 20mg
So, coffee drinkers having difficulty falling pregnant are advised to reduce their intake significantly and find alternatives to their morning and afternoon fix.
Dulgosz L, Brachs M B 1992 Coffee reduces fertility. Epidemiologic Reviews 14:83
Bolumar F. Olsen J. Rebagliato M, Bisanti L 1997 Caffeine intake and delayed conception: a European multicentre study on infertility and subfecundity. European Study Group on Infertility and Subfecundity. American Journal of Epidemiology 146(I):32-41
Ford J H, MacCormack L, Hiller J 1994 Pregnancy and lifestyle study. Mutation Research 313:153-164
Littleton J, Clavey S 2004 Treatment of Infertility with Chinese Medicine. Churchill Livingstone
Male sub-fertility is more common than you think, in 40% of couples that are trying to conceive male fertility issues are the main problem, yet apart from assisted reproduction technology there are limited options from a western medicine prospective.
There is growing evidence that acupuncture and lifestyle changes can improve sperm parameters and therefor play a positive role in improving male fertility. At my clinic I am seeing more and more male patients who want to try and improve the quality of their semen, not only those with low motility and morphology but also those who want to give there sperm the boost it may need to help reach their partners egg.
In Ireland normal sperm count values are currently given as:
• greater than 20 million sperm per ml
• greater than 50% of sperm moving vigorously (motility)
• greater than 14 % with no deformities (morphology).
A population study looking at men’s fertility found that those men that succeeded in fathering a child had:
• greater than 48 million sperm per ml
• a motility of more than 63%
• a normal morphology of 12%
(New England Journal of Medicine 345(19):1388-1393).
This study indicates the importance of men achieving the highest sperm count and motility possible.
So why are we seeing falling sperm counts?
The main reason is realistically due to lifestyle changes and environmental factors. We are constantly being bombarded with chemicals from aerosol’s and detergents to oestrogen’s in our water, preservatives in foods as well as the hormone’s being put into our meat & poultry. With regards to lifestyle we are drinking more alcohol and smoking more than any of our forefather’s, this can have a detrimental effect on sperm quality as they heat up the body and they also damage sperm with their toxicity. Sperm production is most efficient at 34 degrees and it can be impaired by a raise in temperature, so common advice is to remove mobile phones from pockets and not to use laptops on laps.
The good news is that semen matures every 90 days so Acupuncture, lifestyle and dietary advice can help in improving the quality of semen. I recommend that the male partner receives Acupuncture for once a week for a minimum of 3 months, especially around the time of their partner’s ovulation.
Fertility in Traditional Chinese Medicine terms has everything to do with the Kidneys. The Kidneys are responsible for storing life-force (Jing) and are the root of male sexual development, libido and fertility and control the urethra and testicles.
The Liver energy of the male also has to balanced; the Liver ensures the free flow and unobstructed circulation of energy (Qi) and blood in the pelvic and genital region.
Acupuncture involves the insertion of extremely thin, sterile, single use, disposable needles into specific points on the body to address factors contributing to infertility. The effectiveness of acupuncture is evidenced by its continued use for centuries and more recently by modern clinical trials showing successful results.
I believe that lifestyle advice is crucial in the improvement of semen quality, some changes that I advise to make may be relatively easy; others much harder.
Avoid excessive heat, especially to the testes, remove mobile phones from pockets and avoid using laptops on laps.
Take suitable exercise, enough to promote the smooth flow of Qi and blood, especially to the pelvic region. No excessive exercise, avoid prolonged cycling.
Adopt a suitable diet and reduce obesity, a balanced diet avoiding excessive soya, meat, dairy and sugar and one rich in antioxidants e.g. 5-7 portions of organic vegetables a day and green tea.
Stop smoking, excessive use of alcohol and recreational drugs.
Minimise environmental pollution.
Avoid drinking from plastic bottles, eating canned foods and heating foods and drinks in plastic containers in microwaves.
I also recommend a comprehensive supplementation programme to help increase the chances of conceiving and improve the health of the baby. This is individualised to the patient’s needs.
Multi Vitamin & Mineral – to improve nutritional status.
Vitamin E – increases sperm count and carries oxygen to sex organs – D-alpha-topherol form.
Vitamin C – helps to manufacture healthy sperm, prevents sperm from sticking together and can improve their motility, can increase sperm up to 1/3.
Vitamin D – essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido.
Zinc – cell division and improves desire & ejaculation.
Selenium – lack of selenium is linked with sterility.
Vitamin B Complex – stress and nervous system tonic.
L-Arginine & L-Carnitine – crucial for male fertility and sperm development.
Co Q 10 – energy for sperm.
Acupuncture can assist and improve the chances of conception by preparing the body for the journey ahead. It is important that both partners are in good health at the time of conception to give the best possible start to the new life.
If you would like more information or would like to speak with me to discuss how I can help, please contact me.
6 Week Detox Program finishing with a 2/3 day juice fast – This is a gentle programme that will change your lifestyle and make you glow from the inside out.
Week 2 – Caffeine Detox
Well done, hopefully you have survived week one of my detox. Well, how was it? Did you manage to stay off the booze? I managed it, even when I went out for a Valentine’s dinner I managed to stay clear from the White Wine.
Even if you slipped up you should carry on with the Detox programme, as each week is accumulative you will continue to stay clear of alcohol.
This week the item to eliminate is Caffeine. This is going to be tougher as Caffeine is an everyday item, the main culprets being Coffee & Tea.
Below is a chart that shows the Caffeine content in everyday items:
Item Caffeine (mg)
Coffee, brewed (240ml/8oz) 60-120
Coffee, instant (240ml/8oz) 70
Coffee, decaf (240ml/8oz) 2-5
Tea, black, 5-min steep (240ml/8oz) 60-100
Tea, green (240ml/8oz) 20
Coca-Cola (355ml/12oz) 34
Milk Choc (30g/1oz) 1-15
Dark Choc (30g/1oz) 20
As you can see from this, it’s not just Tea & Coffee that you have to eliminate from your diet. Sorry the Chocolate has to go…! As you may know, Green Tea has many health benefits but I will come back to these at a later date, for now all you need to know is that it contains caffeine so it’s a no, no.
What you can drink:
It’s all about the Herbal Tea’s, these days the shops are filled with so many flavours and you will be surprised at how good they taste. I recommend that you get yourself a ‘Tower of Tea’, below is mine and I’ve been an Herbal Tea addict for a long time and I’m always finding new flavours. My new favourite is from a brand called Clipper and is an Orange & Coconut flavour – Yum.
Side effects from Detoxing from Caffeine:
Caffeine is a drug. It’s addictive, gives you a sudden rush of energy and offers you a bit of a high, which is usually followed by a bit of a crash. Once you start to feel the crash, more Caffeine is needed to maintain stimulation. But the biggest sign that Caffeine is a drug is that when you have a go at detoxing from it, you will experience crazy withdrawal symptoms.
Headaches, nausea and moods so bad…this is what prolonged periods of abstinence can do to the caffeine addicted.
Drinking Coffee is a ritual and symbol of important, busy people. The more responsibilities we have, the bigger the cup of Coffee we need to carry around with us. I never drank Coffee untill I started studying to be an Acupuncturist & Naturopath, I think that it was the working full-time and studying that did it. Now I can go through phases of one Coffee a week or one everyday and I’m partial to black Tea and dark Chocolate so this is going to be a challenge.
The more stress we have in our life, the more Caffeine we drink. It’s a vicious cycle. We need Caffeine to keep up with the pace of modern life, but if Coffee is your choice, itself actually helps to create nervous energy. Coffee wakes us up and gets us going, but over time this unnatural stimulation of our nerves creates stress levels that wreak havoc on our immune systems, hormones and our adrenals.
It is widely known that Caffeine enhances alertness and concentration, but the negative effects are pretty well downplayed. The health risks include inhibiting the absorption of essential minerals like iron, magnesium and zinc as well as B vitamins. Many studies have also linked heavy Coffee consumption with higher risks for miscarriages, osteoporosis and heart disease.
Drinking Caffeine is a habit that should be gradually given up – especially if you rely on more than one cup each day. Caffeine withdrawal is not fun – for you or for those around you. Here are a few things you can do to help you kick the habit:
1. Drink more water – you can help to flush out the Caffeine in your system by drinking a lot more water throughout the day.
2. Try Dandelion and Chicory root blend tea – this tea is a great Coffee substitute as it looks like Coffee and it still has a rich flavor. You can also add oat milk or almond milk if you prefer it creamy. This stuff is rich in minerals, provides energy and is also known for its detoxifying properties.
3. Get plenty of rest – when you take Caffeine away, your body won’t know what’s hit it. Without that false energy, you will most likely feel tired and more lethargic than usual. Be gentle with yourself and honor your body with more sleep and rest.
So Good Luck, this is going to be a tough week. Any questions let me know and I’ll check in, in the week to see how you’re getting on.
Fertility simply refers to a couple’s chances of becoming pregnant. If you are fertile, than there is a good chance that you will become pregnant at some point in time. Though pregnancy may not happen right away, if both a man and a woman are fertile, they will conceive a child eventually. Certain factors play a key role in determining fertility. In order for a woman to be fertile she must produce a viable egg during each monthly cycle. In order for a man to be fertile he must be able to produce strong and healthy sperm that can fertilize this egg. Numerous factors play a part in these roles including your diet, lifestyle and stress management. Keeping in mind the following guidelines, they will increase both your chances of conceiving and improve the health of your baby also.
Start a 3 month plan incorporating Diet, Exercise, Lifestyle and Stress management.
Why 3 months?
It takes 3 months for eggs to mature and be ready for ovulation
Men also take 3 months to produce a batch of sperm
The body requires 3 months to eliminate toxins and increase to optimum nutrient status
Optimize nutrient intake using following information. Eat a diet sufficient in Carbohydrates, Fibre, EFA (essential fatty acids) with a healthy amount of protein.Drink plenty of water 6-8 250 ml glasses per day.
Decrease Saturated Fats
Increased amounts of Saturated Fats are associated with increase in oestrogen causing an oestrogen imbalance. They also trigger body to produce inflammatory substances which can also increase period pains. They also block the body’s ability to absorb Essential Fatty Acids or “good” fats.
Food Sources: Reduce meat and dairy. Avoid all processed foods, such as biscuits, cakes, white bread, white pasta, and white rice. Aim for whole foods in their natural state.
Increase your Good Fats
Especially the omega 3 as they help decrease inflammation in the body, hormone balance and development of a baby brain, eyes and nervous system.
Food Sources: You will find good fats especially Omega 3 in oily fish e.g. salmon, mackerel, trout, sardines, herring, fresh tuna. Also found in walnuts, flax and pumpkins. Vegetable sources include kale and cabbage.
Increase Fibre intake
Fibre helps control the levels of Oestrogen. Old oestrogen enters the gut where fibre binds and helps excrete it from the system thus preventing re-absorption of old oestrogen into circulatory system leading to oestrogen dominance and hormonal imbalance.
Soluble fibre: found in vegetables, fruit, oats and beans.
Vitamin C – can trigger ovulation, with Vitamin E it may keep you fertile longer and improve the quality of the eggs.
Food Sources: Fruit, vegetables, citrus fruits, berries, green vegetables such as brussel sprouts and cauliflower.
Vitamin E – plays an important role in egg production.
Food Sources: Seeds, nuts, egg yolk, oily fish and broccoli.
Folic Acid – critical to baby’s health and in lowering risk of low birth weight, premature birth, and/or neural tube defects, such as Spina Bifida and Anencephaly.
Vitamin A – Important for your baby’s embryonic growth – including the development of the heart, lungs, kidneys, eyes & bones and the circulatory , respiratory and central nervous system. It also helps with infection resistance and fat metabolism. It also helps to assure you that your cervical fluid will be sperm-nourishing, fertile consistency. It also increases the amount of fertile fluid.
Food Sources: Coloured fruit & vegetables.
Zinc – essential for conception. Important for men to ensure the head of the sperm is hard and can penetrate the egg to fertilise.
Magnesium: nuts, vegetables, brown rice, eggs & sunflower seeds.
Manganese: help boost sperm quality, improves health of baby.
Food Sources: Wholegrains, seeds, leafy green vegetables, green beans, sweet potatoes, onions, strawberries, bananas, apples & eggs.
Selenium: essential for sperm production.
Food Sources: Found in eggs, nuts (Brazil), broccoli & garlic.
Calcium: needed for babies bones, teeth & nervous system.
Food Sources: Organic dairy products, salmon, oranges, prunes, sesame seeds, almonds, pulses, wholegrains and green leafy vegetables.
Royal Jelly: Royal Jelly is rich in amino acids (29 to be exact), lipids, sugars, some vitamins, fatty acids and most importantly, proteins. It contains high levels of vitamin D and E as well as ample levels of Iron & Calcium.
Evening primrose oil: This is an essential fatty acid that you can take from your period until ovulation to improve fertile mucus. It is not recommended to take this after ovulation as it can cause mild contractions in the uterus and prevent implantation.
Co Q 10: Improves ovulation and even rejuvenates eggs so that they act like younger eggs, can be linked to higher success rates in IVF. In men it is thought to have a protective action on sperm, improving the count and motility.
Exercising encourages hormonal balance which in turn increases your fertility, aim for 30 mins a day gentle exercise. Try incorporate Yoga or Pilates to de-stress.
Chronic stress leads to high levels of the hormone cortisol, however in order to continually make cortisol your body requires progesterone, decreasing the amount available for your fertility cycle. Stress can also affect the release of other hormones necessary for your cycle. It can also affect libido inevitably affecting chances of conceiving.
Detox your lifestyle
Avoid environmental toxins e.g. organic foods as much as possible, avoid plastic containers and bottles which contain xenoestrogens disrupting your hormone balance and instead use cast iron, steel or glass cookware.
Watch your weight
A certain amount of body fat is essential for conception however if too low you may stop ovulation. If it is too high, it can interfere with ovulation as excess fat causes imbalance in the ratios of reproductive hormones. Men being overweight can affect the quality and quantity of your sperm. Achieve optimal weight through healthy eating and exercise.
Coffee can delay conception for a year, its best to try to avoid completely if you can.
Alcohol may increase production of oestrogen. Alcohol may decrease fertility by half and increase risk of miscarriage. 1-2 glasses of wine ok if special occasion only, however if you experience any hormonal imbalances it is best to avoid completely.
Smoking may increase the risk of miscarriage; it may decrease oestrogen by interfering with ability of cells in the ovaries to make oestrogen. Smoking can increase the rate at which a woman loses eggs causing early onset of the menopause.
It is always best to try to get your daily Vitamins, Minerals and Essential fatty acid’s through food sources, but this is not always possible, this is when supplementation comes in.
Female Vitamins & Minerals to maximise Fertility
Pre-natal Multi Vitamin & Mineral – improves nutritional status
B complex – reduces stress and is a nervous system tonic
B6 – synthesis of RNA & DNA – will be in B complex
Folic Acid – 400mcg
EPA (essential fatty acids) – for healthy glandular function and hormone balancer
Selenium – deficiency is linked to infertility
Vitamin E – use D-alpha-topherol form, carries oxygen to sex glands
Zinc – for cell division
Vitamin C – improves hormone levels
Vitamin D – boost levels of progesterone and estrogen, which regulate the menstrual cycle & improve the likelihood of successful conception
Co-enzyme Q 10 – needed for basic functioning of cells and fertility benefit for women with low egg reserve
Royal Jelly – has been shown to help balance hormones, to increase libido and support egg health
Evening Primrose oil – improve fertile mucus
Male Vitamins & Minerals to maximise Fertility
Multi Vitamin & Mineral – to improve nutritional status
Vitamin E – increases sperm count and carries oxygen to sex organs – D-alpha-topherol form
Vitamin C – helps to manufacture healthy sperm, prevents sperm from sticking together and can improve their motility, can increase sperm up to 1/3 – 500mg twice a day
Vitamin D – essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido
Zinc – cell division and improves desire & ejaculation
Selenium – lack of selenium is linked with sterility
Vitamin B Complex – stress and nervous system tonic
L-Arginine & L-Carnitine – crucial for male fertility and sperm development
Coenzyme Q10 – energy for sperm
I treat fertility patients with Acupuncture and Naturopathy. For advice on recommended daily amounts, the best brands and where to get supplements please contact me.