What a Fertility Expert orders from Healf

Infertility affects one in seven couples here in the UK and that doesn't include those in the LGBTQ+ community who may have to resort to ART to conceive. There's a huge body of evidence to support nutrition and lifestyle interventions in relation to fertility. For example, the Mediterranean diet is the most widely studied and researched for its benefits when it comes to fertility. Whilst I advocate a food first approach because we simply cannot out supplement a poor diet, some key targeted and specific nutrients are well researched for the role that they play in both male and female fertility.

Whilst it goes without saying that a prenatal or a comprehensive multivitamin is a great starting point for fertility there may be a need for some additional supplementation. Working in one-to-one capacity as I do in my clinic both online and based out of Cloud Twelve in the heart of Notting Hill, I'm able to create a bespoke and personalised supplement plan for my clients alongside tailored nutrition and lifestyle support.

However, there are some general supplements that those trying to conceive should consider. What’s more, taking into consideration the mental toll that infertility can have on individuals and couples it's important to consider other tools that might be beneficial in helping them to manage stress, anxiety and improve sleep. Here are my top ten Healf products to support both male and female fertility.

1) Female Prenatal and Male Multi Nutrient 

Any good female or prenatal multivitamin will contain a B complex to support hormone balance and methylation including at least 400mcg of ideally methylated folate, crucial for egg health (1) and early foetal development as studies show it reduces the risk of neural tube defects in babies (2). DNA methylation plays a critical role in sperm and egg development, influencing fertility potential and pregnancy. Zinc and lesser-known nutrient choline play essential roles in this process also. Other nutrients to consider within a multi are those that support thyroid health – a key endocrine (hormone) gland in female fertility and pregnancy. Thyroid nutrients include iodine, selenium, zinc, and iron. Any good prenatal will include a nice dosage of vitamin D but we will cover this in more detail later! Don’t forget your partner in your fertility journey - taking a male specific multivitamin can give you the peace of mind that key fertility needs are being met. Men will benefit from a multivitamin formulated with a good level of folate, zinc, B12, and selenium, which have been linked to improved sperm health and motility (3). Some multivitamins also include ingredients like lycopene, which may help to support male semen parameters. 

2) Magnesium Glycinate

Magnesium is involved in over 300 enzymatic processes in the body including energy metabolism, which occurs in every cell in the body, including the egg and sperm cell. This type of magnesium (glycinate) is highly bioavailable and helps promote relaxation. Adequate magnesium levels have been linked to ovulation, improved sperm motility and better-quality sleep, which can benefit both partners during their fertility journey.

3) Omega-3 (EPA & DHA)

Essential fatty acids are essential for both male and female reproductive health. Research indicates Omega-3 can improve sperm morphology and motility in men (4), while also supporting healthy egg development and ovulation in women (5). Opt for a high-quality fish oil or if plant-based an algae-based supplement rich in EPA and DHA.

4) Coenzyme Q10 (Ubiquinol)

This antioxidant plays a vital role in cellular energy production, which is crucial for both sperm and egg health. Studies suggest CoQ10 supplementation may improve egg quality and fertilisation rates in women with fertility issues (6). It’s also helpful for men as studies have shown it helped improve sperm count (7). However, not all forms of CoQ10 are equal - ubiquinol is the more readily absorbed form of CoQ10.

5) Vitamin D

The ‘sunshine vitamin’ plays a crucial role in overall health, including reproductive function. Not only is it important for our immune health, which needs to be nicely balanced for fertility, it plays a role in the communication and signalling of the egg and sperm at fertilisation. Vitamin D deficiency has been linked to fertility issues in both men and women (8). Consider getting your vitamin D levels checked and add in some additional supplementation if required.

6) Probiotics

A healthy gut microbiome is linked to overall health, including reproductive health and more recent research has highlighted the crucial role of the vaginal, seminal, and even oral microbiomes in fertility. We know that Lactobacillus plays a positive role in the vaginal microbiome and is correlated with improved pregnancy rates in the research. Probiotics can help maintain a balanced vaginal and seminal microbiome, which may support implantation and reduce the risk of miscarriage (9). Testing can also be beneficial in relation to the microbiome so we can address any imbalances correctly and more specifically.

7) Inositol for PCOS Clients

PCOS affects 1 in 10 women in the UK and 20% of women of childbearing age. Since women with PCOS often experience hormonal imbalances that can affect ovulation, it can make it harder or take longer to conceive naturally. Studies suggest inositol, a sugar-like compound, may improve insulin sensitivity and regulate ovulation in women with PCOS (10).

8) Ashwagandha

The fertility journey can be stressful so this adaptogenic herb may be a nice addition thanks to its stress-relieving properties, especially KSM-66 ashwagandha. Studies suggest ashwagandha may also improve sperm quality in men and regulate ovulation cycles in women with PCOS (11,12).

9) Mira for Ovulation Tracking & Hormone Levels

Pin-pointing ovulation can really help to reduce the time it takes to conceive naturally. Mira is an innovative device which uses saliva samples to track ovulation and key fertility hormones including LH, oestrogen and progesterone. It can empower couples to gain valuable insights into the menstrual cycle and potentially improve their chances of conception.

10) Sensate for Stress Reduction

To address the fact that fertility challenges can be stressful, the Sensate device uses biofeedback technology to help couples manage stress and anxiety during their fertility journey and promote relaxation and aid sleep.

References

1. Kadir, M. et al (2021). Folate intake and ovarian reserve among women attending a fertility center, Fertil Steril, 117 (1), pp, 171-180.

2. Imbard, A. (2013). Neural Tube Defects, Folic Acid and Methylation. International Journal of Environmental Research and Public Health. 10 ( 9), pp. 4352-4389

3. Abad, C. et al. (2013). Effects of oral antioxidant treatment upon the dynamics of human sperm DNA fragmentation and subpopulations of sperm with highly degraded DNA. Andrologia. 45 (3), pp. 211-6

4. Falsig, A-M.L et al. (2019). The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Andrology.

5. Stanhiser J, et al. (2022). Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 37(5), pp. 1037-1046.

6. Xu Y, Nisenblat et al. (2018). Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reprod Biol Endocrinol.16(1), p. 29.

7. Salas-Huetos, A. et al, (2018). The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Advances in Nutrition, 9 (6), pp. 833-848.

8. Várbíró S, et al. (2022). Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome-A Review. Nutrients. 14(8), p. 1649.

9. Thanaboonyawat I, et al. (2023). Pregnancy outcomes after vaginal probiotic supplementation before frozen embryo transfer: a randomized controlled study. Sci Rep. 13(1), p. 11892.

10. DiNicolantonio JJ, H O'Keefe J. (2022). Myo-inositol for insulin resistance, metabolic syndrome, polycystic ovary syndrome and gestational diabetes. Open Heart. 9 (1), e001989.

11. Boroujeni SN, et al. (2022). The most important medicinal plants affecting sperm and testosterone production: a systematic review. JBRA Assist Reprod. 26 (3), pp. 522-530.

12. Moini Jazani A, et al (2019). A comprehensive review of clinical studies with herbal medicine on polycystic ovary syndrome (PCOS). Daru. 27(2), pp. 863-877.