A variety of supplements that help to promote fertility. Eating whole Foods that are high in minerals and vitamins helps ensure that the reproductive system that produces healthy eggs and sperm. Supplements can ensure that these essential minerals and vitamins are consumed when our diet doesn't provide them. Here are list of key vitamins and minerals:
ESSENTIAL FATTY ACIDS: These fatty acids are essential to stimulate production of sex hormones. The sources include oily fish, fish liver oils, nuts, seeds, beans and unrefined vegetable oils. Omega-3 fatty acid supplements (Women) contain essential fatty acids, oils that you need to maintain healthy nerves and healthy immune system. The richest source is fish, but fish contains so many toxins that harm a fetus that it should be avoided while you’re trying to conceive and while you’re pregnant. Dosage: 1 tablespoon of ground flaxseed per day, Eggs fortified with DHA and walnuts or a supplement made from algae.
VITAMIN B6 balances progesterone levels and has been shown to make a difference in women that were having problems with conception.
VITAMIN C (Men) has a profound effect on sperm count and motility. Recommended dosage or men: 1000mg a day. Vitamin C (Women) breaks down fats to release their calories, facilitating weight loss and keeping you energized. Dosage: 250 mg twice a day with meals
VITAMIN E supports the endocrine system and regulation of cervical mucus. Food-based sources of this important vitamin include green, leafy vegetables and wheat germ. Other foods high in Vitamin E include sunflower oil and pumpkin seeds. Vitamin E is a potent antioxidant that protects your cells from damage, including damage to DNA, by capturing free radicals. Dosage: For women 20 to 30 IU per day, for men 200 IU per day
VITAMIN D is vital to cells that use calcium, such as intestines, bone-building cells, muscles, nerves and immune system. A review of 63 studies suggests that the following dosage can prevent fatigue and bone loss. Dosage: 1000 international units (IU) of Vitamin D each day.
ZINC can correct nutritional deficiencies that can create hormonal imbalances in women and increase sperm motility in men.
PRENATAL VITAMINS (Women): Women who are trying to get pregnant should take a prenatal vitamin about three months before you start trying to conceive.
CONCEPTION XR (men) a supplement that contains appropriate amounts of key nutrients that promote male fertility including:
- Folic acid helps testicles make DNA for their production of sperm. Dosage: 5mg of folic acid along with 10mg of zinc.
- Selenium acts as an antioxidant and helps insulin move glucose out of the bloodstream and cells. It can also increase sperm motility. Foods that are rich sources of this nutrient include brazil nuts, brown rice, walnuts and whole wheat bread or a supplment. Dosage: 200mcg per day. * Lycopene is a powerful antioxidant and abundant in tomatoes. Low levels are associated with infertility and higher risk of prostate cancer. Eating a small raw tomato or about a half cup of tomato sauce per day can provide protection for sperm from free radical damage. Dosage from supplement: 5 mg of lycopene * Carnitine (or L-carnitine) is a micronutrient produced by the body to shuttle fatty acids into the part of the cell where they are broken down to release energy. It has been shown to be useful in men with a low sperm count. Dosage: Start with 500 mg twice each day and if there Is no improvement in 3 months, increase the dose to three times per day.
CALCIUM plays a critical role in promoting nerve signaling, muscle contractions, and hormone release, including insulin. Dosage: 1000 mg per day
MAGNESIUM can be found in a variety of fruits and vegetables, especially dark-green leafy vegetables, whole grains, tofu, lentils, cashews, and wheat germ. If this nutrient is low in the body, nerves become overly active and trigger the release of flight-or-fight responses. If you don’t eat a magnesium rich diet, consider a supplement. Dosage: 400 mg per day
IODINE s a critical component for proper production of thyroid hormones. Its important to use iodized salt when cooking. Dosage: About 150 micrograms (mcg) per day, the amount contained in a half a teaspoon of iodized salt.
CHROMIUM PICOLINATE improves insulin’s ability to move glucose into targeted cells to used as fuel and reduces cravings. Dosage: 200 mcg three times each day.
(1) Robert Greene, Perfect Hormone Balance for Fertility
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