Understanding Nutritional Deficiencies That Impact Fertility
Fertility is a complex issue influenced by various factors, including nutritional status. For those trying to conceive, understanding the most common nutritional deficiencies that can affect fertility is crucial. In this blog post, we will explore key nutrients, their impact on reproductive health, and practical recommendations for supplementation.
Key Nutritional Deficiencies
1. Vitamin D
Vitamin D deficiency can significantly impact fertility.
Vitamin D is a fat-soluble vitamin that can be stored in the body for long durations. It is vital for a range of physiological processes and exists in two primary forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Of these two, vitamin D3 is recognized for its superior ability to elevate blood levels of vitamin D. Consequently, supplements containing vitamin D3 are considered to be the more effective option for enhancing vitamin D status in the body.1
Rather than guessing the best dosage of Vitamin D3 supplements, it is highly recommended to get tested for vitamin D levels. The 25-Hydroxy Vitamin D test is a blood test designed to assess Vitamin D levels and provides valuable insights into whether your Vitamin D levels are within the optimal range, indicating if they are excessively high or insufficiently low. The test typically costs less than $50 at your nearest lab and is well worth the investment.
Monitoring vitamin D is essential to ensure that you are taking the right dose and to be aware of potential toxicity. Low levels of vitamin D have been associated with fertility challenges2, and in my practice, I have found that the fastest way to increase vitamin D levels is by taking a daily supplement in the right dose with food.
As a fat-soluble vitamin, it should always be taken with meals and a liquid vitamin D can be particularly beneficial for those experiencing pill fatigue, which is common among couples taking multiple supplements during their fertility journey.
2. B Vitamins
B vitamins, particularly B12 and B6, are vital for reproductive health. Research suggests that high levels of vitamin B6 can lower the chance of miscarriage by 50% and improve fertility rates by as much as 120%.3
Ensuring adequate intake of these vitamins is crucial for both men and women. A B6 complex that contains important B vitamins like Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, and Vitamin B12 is recommended.
I recommend my patients use a formula that contains at least 200 mg of B6, 400 mcg of Folate, and 1000 mcg of B12 to maximize the benefits for fertility health. You should consult your healthcare provider for the ideal dosing for your needs.
3. Other Key Nutrients to Consider
Nutritional deficiencies in Vitamin C, magnesium, antioxidants, folate, omega-3 fatty acids, amino acids, and iron can also impact fertility.
Enhancing Fertility Through Supplements
The top supplements I consider when working with fertility patients include:
- Folic Acid (Folate): For the inhibition of embryonal neural tube defects (NTDs).4
- Omega-3 Fatty Acids: Known for their anti-inflammatory properties.5
- Antioxidants like Coenzyme Q10 and NAC: Help combat oxidative stress that can affect egg and sperm quality. 6
Considerations When Choosing a Supplement:
When selecting supplements, prioritize high-quality, pure ingredients supported by credible scientific evidence. Specifically, for omega-3 supplements, opt for products that have undergone thorough testing for environmental contaminants, such as heavy metals, polychlorinated biphenyls (PCBs), dioxins, and furans, which are often present in our waters.
How Long for Noticeable Improvements?
The time it takes for supplements to show noticeable improvements in fertility can vary. Generally, it may take a few months of consistent supplementation to observe changes, but this can depend on individual health conditions and nutrient levels.
Most couples will find themselves taking healthy doses of multiple supplements until they receive a positive pregnancy test, after which they may reduce most supplements to a high quality prenatal with folate, omega-3 fish oils, probiotics, vitamin D, and magnesium.
Lifestyle Changes and Dietary Recommendations
Accompanying fertility supplementation with lifestyle changes is vital. Here are some recommendations:
- Balanced Diet: Focus on a nutrient-dense diet rich in fruits and vegetables that provide antioxidants, which are important for combating oxidative damage to eggs and sperm.
- Adequate Protein: To support healthy energy levels (required to make a baby), ensure each meal has about 20-30 grams of protein.
- Adequate Fiber: Consume a diet rich in fiber and aim for 25-35 grams daily, with a combination of soluble and insoluble fiber.
- Healthy Fats: Adding healthy fats to meals and snacks can help balance blood sugars and supports healthier hormones. Consider olive oil, coconut oil, avocado, grass-fed butter, ghee, nuts/seeds.
- Regular Exercise: Engage in moderate physical activity to maintain a healthy weight and avoid intense exercise during the two week wait if you have a history of miscarriage. It is important to avoid excessive exercise, especially late-night intense workouts, as they can negatively impact hormonal health.
- Stress Management: Incorporate stress-reduction techniques such as yoga or meditation. It is essential to find what works best for you; if yoga is not for you, seek other activities that help regulate your nervous system and bring you joy.
Monitoring and Adjusting Supplement Dosages
During the fertility journey, it is essential to monitor and adjust supplement dosages as needed. Regular check-ups and blood tests can help assess nutrient levels and guide appropriate adjustments.
Collaborating with a healthcare provider is a good idea for more personalized recommendations.
Nutritional supplements can also be tailored to your unique genetic profile, making genetic testing a valuable option if you seek a personalized fertility supplement strategy. For example, individuals with a genetic variation in the MTHFR gene may need a specialized form of folate. Those with this variation might face difficulties in converting folic acid into its active form, folate.7
Genetic testing can reveal such genetic variations and guide specific supplement recommendations, ensuring that individuals receive the optimal support and best outcomes for their fertility needs.
Success Stories
Many patients have experienced positive outcomes through fertility supplementation. While individual results may vary, I’ve witnessed improvements in hormone levels, enhanced ovulation, and successful pregnancies following the incorporation of targeted nutritional strategies.
One of my patients dedicated 12 years to her journey of trying to conceive. Her unwavering commitment to the right supplements was pivotal in her success, ultimately resulting in the birth of a healthy baby boy.
Often people expect immediate results and may feel discouraged when they do not see quick changes. However, achieving lasting change often requires time, as various systems in the body can be out of balance. In this case, my patient demonstrated remarkable perseverance. Before embarking on her final round of IVF, she sought my guidance. Together, we implemented a regimen of high-quality supplements for both her and her partner, which resulted in a healthy pregnancy.
Conclusion
Addressing nutritional deficiencies is a vital component of enhancing fertility. By understanding the role of key nutrients, considering appropriate supplementation, and making lifestyle changes, individuals can take proactive steps towards improving their reproductive health.
Check out Dr. Celik’s interview on this topic with Tonic Radio here (18:46): https://open.spotify.com/episode/5UNO9czx3UOWQhU8UyMRpQ?si=MwKWFsvTR9-c7eaFLNA5oA
About the Author:
Dr. Sara Celik is a Canadian licensed Naturopathic Doctor with 15+ years of experience in Ontario. She is a leading educator and media health expert, appearing on various platforms and contributing to major publications. Dr. Sara offers personalized healthcare with a focus on Women’s Health and Fertility. Her approach emphasizes lifestyle changes and active patient involvement, rejecting the "quick-fix" approach to healthcare.
References:
1. Pilz S et al. The Role of Vitamin D in Fertility and during Pregnancy and Lactation: A Review of Clinical Data. International Journal of Environmental Research and Public Health. 2018 Oct 12;15(10):2241
2. Grundmann, M., von Versen-Höynck, F. Vitamin D - roles in women's reproductive health? Reprod Biol Endocrinol. 2011 Nov 2; 9(146). https://doi.org/10.1186/1477-7827-9-146
3. Alayne G Ronnenberg et al. Preconception B-vitamin and homocysteine status, conception, and early pregnancy loss. American Journal of Epidemiology. 2007 Aug 1;166(3):304-12.
4. Niccolò M et al. Folate Supplementation in Fertility and Pregnancy: The Advantages of (6S)5-Methyltetrahydrofolate. Alternative Therapies Health Medicine. 2022 May;28(4):12-17.
5. Steinbery ST et al. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6;10(8):e29324.
6. Panagiota F et al. Does coenzyme Q10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials. Journal of Assisted Reproduction and Genetics. 2020 Oct;37(10):2377-2387.
7. E Ferrazzi et al. Folic acid versus 5- methyl tetrahydrofolate supplementation in pregnancy. European Journal of Obstetrics, Gynecology, and Reproductive Biology. 2020 Oct:253:312-319.