Below are the top five research-backed supplements for supporting fertility. Ideally, these should be taken at least three months before conceiving.
1) PRENATAL VITAMIN WITH FOLATE + D3/K2:
A high-quality prenatal vitamin is essential to protect your future pregnancy by filling nutritional gaps and increasing levels of nutrients that support fertility and a healthy pregnancy.
Supplementing with folate before conception and through early pregnancy has been found to reduce the rate of neural tube defects by up to 60 percent. Proper folate levels may also decrease the risk of miscarriage.
High-quality prenatal vitamins now include 4,000 IU of vitamin D3, eliminating the need for a separate vitamin D3/K2 supplement. Vitamin D3 and K2 work synergistically to regulate the menstrual cycle, support implantation, and reduce the risk of miscarriage. A recent study even showed that women with normal vitamin D levels were four times more likely to conceive than those who were vitamin D deficient.
Two excellent prenatal vitamins I recommend are Seeking Health Optimal Prenatal and Needed Prenatal, both of which provide the optimal levels of these key nutrients, including folate, vitamin D3, and K2, in their formulas.
For best results, consult your doctor or holistic health practitioner to ensure your vitamin D levels are within the ideal range to support fertility and a healthy pregnancy. A personalized plan can help you optimize your nutrient intake.
2) UBIQUINOL
Ubiquinol is the active/more easily absorbed form of the antioxidant CoQ10. Studies show that higher levels of CoQ10 are associated with increased pregnancy rates and better egg quality. As we age, the production of CoQ10 in the body decreases. The reduced levels in older women can lead to lower quality eggs, poorer fertilization, and early miscarriage.
After about age thirty, our body struggles to activate CoQ10. As a result, taking ubiquinol is a more effective way to improve your chances of a healthy pregnancy. The recommended daily dose of ubiquinol is 200 – 600mg.
3) FISH OIL
Research suggests that increasing the intake of fatty acids found in fish, specifically EPA and DHA, may promote egg quality, improve ovulation, and increase rates of conception. If you don’t eat 2-3 servings a week of cold water, fatty fish, supplementing with a high-quality fish oil supplement can help prepare your body for a baby.
Before conceiving and throughout my pregnancy, I have been using Nordic Naturals Prenatal DHA.
4) NAC
N-acetyl cysteine (NAC) is a powerful antioxidant that helps protect tissues and cells from damage. It increases the production of glutathione, which is one of the most important and naturally occurring antioxidants in the body. Studies have shown that supplementing with NAC can increase the chance of a healthy pregnancy by enhancing egg and embryo quality, lowering miscarriage rates, and restoring regular ovulation and menstrual cycles. For women with PCOS, NAC has been shown to reduce inflammation and oxidative stress, improve insulin resistance, and reduce testosterone levels. It is recommended to take 600 – 1200 mg of NAC per day.
5) CHOLINE
Choline helps prevent and reduce elevated inflammation levels in the body. High inflammation is associated with an increased risk of miscarriage and poorer egg and embryo quality.
Choline is also important for the early development of a baby’s nervous system, which occurs during the first few weeks of pregnancy (before we generally even know we are pregnant).
Studies are now revealing that pregnant (or trying to become pregnant) women’s needs for choline are much higher than previously believed. The latest findings suggest that 550 – 930mg of choline daily is optimal.
High amounts of choline can be found in pasture-raised eggs (160mg choline/egg) and liver (290mg/ounce).
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*As always, the information provided should only be used with the guidance and approval of your physician. Please consult your physician before beginning any nutrition, supplement, or fitness plan.