Add These Supplements and Whole Foods to Your Diet to Boost Fertility
As a Fertility Awareness Educator, when I work with women who want to know how to boost fertility, I often recommend that they incorporate certain supplements and foods into their diets. Adding these supplements and vitamin rich foods can really improve your health as well as helping to increase fertility. And boosting fertility essentially means balancing hormones. So even if you’re not planning to conceive, incorporating some of the suggestions below can be a great addition to a hormone healthy protocol as well as a great way to help increase fertility. The best diet for fertility is the one that provides a balance of nutrients. I actually followed these recommendations when I conceived my daughter this past July!
Supplements for Fertility
I use beef liver like any prenatal or multivitamin. Beef liver is a great source of vitamin A, B vitamins, copper, and more! I personally use beef liver as a replacement for prenatal vitamins, which are full of synthetic forms.
Magnesium is needed for so many functions in the body, but most importantly, we need to replenish this mineral if we are stressed (and who isn’t?!) A stressed body has a hard time conceiving, and supplementing with magnesium can help keep you balanced. I also believe supplementing with magnesium helped my pregnancy heartburn. As far as dosages, with magnesium, you can generally take up to 600mg safely! The more stress you’re under, the more magnesium you likely need.
Both collagen and bone broth are full of essential minerals that are good for you and the baby. Plus collagen and bone broth are healing and soothing for the gut. Collagen contains a variety of amino acids, including glycine, proline and glutamine, which are essential for keeping your intestinal and stomach lining healthy. And a healthy gut is essential for optimized fertility. Try incorporating a scoop of two of collagen and/or bone broth into your daily diet.
I often recommend and use adrenal elixirs to help support the adrenals as our adrenals can become extremely overtaxed when we are stressed. And as I said above, being stressed and anxious can make it harder to get pregnant. I recommend alternating between the 2 elixirs below. They help provide the body with vitamin C, sodium, and potassium.
- 4 ounces orange juice, 1/4 tsp sea salt, 1/4 tsp cream of tartar OR
- 4 ounces coconut water, juice of a lime or lemon, and 1/4 tsp sea salt.
One of the most important vitamins for fertility is Vitamin E. In fact, Vitamin E is my favorite supplement after magnesium. Vitamin E helps support progesterone levels which are essential for a healthy luteal phase and implantation to occur. Additionally, Vitamin E helps to balance the effects of estrogen in the body (goodbye PMS!). And, another benefit of Vitamin E is that it helps to ease inflammation. I always recommend starting with 400 IU daily If women are struggling with a lot of estrogen dominance symptoms, then I will recommend going up to 800 IU daily, but always watch out for any changes in digestion.
Whole Foods To Help Boost Fertility
In addition to the supplements for fertility, I also recommend some of the below foods to help get in some essential nutrients that are beneficial for you and baby.
While dairy is a bit controversial, I believe that dairy helped to boost my fertility. Organic dairy provides us with so many wonderful nutrients and is a good source of protein/fat. That’s why I recommend that my clients who are trying to conceive include organic dairy into their daily diet.
Pasture raised eggs give us good protein, fat, and choline, which is very much needed during pregnancy. Choline is an important structural component of cell membranes, and it has many functions including helping to build neurotransmitters for signaling in the nervous system. Choline has important functions during pregnancy and it is essential for the baby’s brain development. In fact, the American Academy of Pediatrics calls choline a “brain-building” nutrient. The two best food sources of choline are liver, which I recommended above, and egg yolks. So make sure to eat eggs daily to keep you and baby healthy.
Whole food vitamin c
Vitamin C is also one of the important vitamins for fertility. It helps to support progesterone levels and copper levels which are key for fertility and mood stability. It’s important to make sure you’re getting vitamin C from whole foods (and not the synthetic form of ascorbic acid). There are so many delicious natural sources of vitamin C including cherries, oranges, mango, pineapple, and strawberries. If you feel like you aren’t able to get enough vitamin C naturally, you can also look for a whole food vitamin c supplement.
The key to balancing your diet for fertility is eating the right amounts of antioxidants, protein and healthy fats. Try incorporating some or all of these supplements and foods to help improve health, balance hormones and boost fertility. If you want more individualized recommendations, feel free to reach out to me at nourishedwithnina.com
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