Meghan Markle turns 37 this year, giving hope to late first time mums everywhere. Nutritional Director Rick Hay brings you the fertility supplements that could help both men and women
The royal wedding caused a vast global interest with 18 million viewers tuning in, Meghan aged 36 about to turn 37 this August is now turning our interest to when can we expect their first baby?
After the age of 35, conceiving can become difficult due to declining sperm and egg quality. Good nutrition and supplementing your body for optimum fertility health could be the answer. Nutritional Director Rick Hay takes us through a list of vitamins, nutrients, minerals, antioxidants, enzymes and greens that could help.
Vitamin B6
This vitamin helps to regulate and promote healthy hormonal activity allowing to extend the luteal phase, which is the time between ovulating and your menstrual cycle by producing progesterone and in turn helping with egg development and improving the chances of conception.
Found in potatoes, fruit, fish and lentils. The EU nutrient reference value is 1-2mg per day.
Supplement help BioCare Vitasorb B6, £6.15 for 30ml
Vitamin B9 Folic acid
Low levels of this vitamin are linked to birth defects, in particular spina bifida, which is a defect in the spine. Folic acid will also provide normal maternal tissue growth and help with cell division processes that will determine foetal development. B9 helps with conception because it improves the overall sperm count and boosts sperm motility. The recommend dose is between 200-400mg daily.
Found in potatoes, fruit, fish and lentils.
Supplement help higher nature, Folic Acid Pregnancy Support, £4.90
Vitamin B12
Low levels of B12 may contribute to infertility and also have a role to play in multiple miscarriages. Oxidative stress is one of the main reasons for a decrease in male fertility through DNA damage, B12 provides a healthy production of sperm, motility and vitality. For women it can help prevent irregular ovulation and provide a healthier cycle and balance of hormones. Egg health is also developed and can increase chances of egg implantation.
Found in red meat, eggs, milk, cheese, fish, yeast extract, fortified soya milks, fortified veggie burgers. If you have a vegan diet it is recommended to take a b12 supplement, the optimal dose is 50 to 100mcg daily.
Supplement help BioCare Vitasorb B12, £5.60 for 15ml
Selenium
Selenium is an antioxidant that has an important role to help protect our bodies from free radicals and preventing damage to the chromosome which can lead to difficulties in conception, birth defects or miscarraige. Male fertility can also benefit from selenium by aiding the quality of sperm and production.
Found in Brazil nuts, sardines and tuna as well as green leafy vegetables – do be aware though, selenium content in European soils is at an all time low so food grown here may be lower in selenium than other countries. Read more about this here. The EU nutrient reference value for Selenium is 55mcg daily.
Supplement help Pharma Nord Bio-Selenium + Zinc, £4.25 for 30 tablets
Vitamin C
Vitamin C is another antioxidant your body needs for fertility. Again this vitamin will help with sperm development, protect against oxidative stress and increase chances of implantation. For women vitamin C looks after ovulation and egg health by producing ascorbic acid, this is needed to help collagen synthesis in the ovaries for follicle growth. The optimal dose of vitamin C is between 500-1000mg daily.
Found in citrus fruits, berries, leafy greens and fruit juices.
Supplement help PUKKA Natural Vitamin C, £13.95 for 60 capsules
Vitamin E
Here is another important antioxidant to look after the cells from oxidative stress. Similar to vitamin C this can provide a healthier production of sperm with better motility and vitality to give more likelihood of implantation. For women this vitamin can also provide a longer luteal phase and improve chances of conception with better overall egg health. The EU nutrient reference value for vitamin E is 12mg / 18IU daily.
Found in nuts, seeds, kale and olive oil.
Supplement help natures aid Vitamin E 200iu, £7.95 for 60 capsules
Zinc
This mineral can help with normal fertility and reproduction by keeping a healthy balance in the hormones, oestrogen and progesterone to provide good egg cell health. It is important for men to make sure they have good levels of zinc as low levels may lead to poor sperm quality, decreasing the chance of implantation. The EU nutrient reference value for zinc is 10mg daily.
Found in seafood, pumpkin seeds and chick peas.
Supplement help Pharma Nord Bio-Selenium + Zinc, £4.25 for 30 tablets
Iron
Women will especially need this mineral due to demand doubling during pregnancy, if iron levels are deficient it can cause miscarriages. Taking iron will help with the formation of healthy red blood cells and provide an improved circulation to the reproductive areas. The EU nutrient reference value for iron is 14mg daily.
Found in pulses, organic eggs, meat, fish, and tofu.
Supplement help FLORADIX Liquid Iron Formula, £10.95 for 250ml
Co-Enzyme Q10
This enzyme is used for producing energy in sport, it can also be used to create energy production at a mitochondrial level for egg health. Co-Enyzme Q10 also helps with embryo development and with the health of the mature egg from an older woman which requires a large amount of energy. For men it can help with sperm cell motility and health. The recommended daily dose is between 50-150mgs
Found in sardines, broccoli, spinach and sesame seeds.
Supplement help BioCare MicroCell CoQ10 200, £38.95 for 30 capsules
Arginine
Arginine is a key amino acid that helps improve blood flow to the uterus, ovaries and genitals, this will provide more efficient function in the reproductive organs. The increased blood flow also helps to create an healthy environment for the embryo implantation. The recommended daily dose is 1-2g.
Found in peanuts, turkey, pumpkin seeds and algae such as spirulina.
Supplement help LIFEPLAN L-Arginine 500mg, £8.20 for 60 tablets
Read more:
Pilates for pregnancy to keep you active in your first trimester
7 ways to pregnancy-proof your body
What REALLY happens to your body during pregnancy?
Rick Hay is an Anti-Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk. Follow Rick on Twitter @rickhayuk
Rick Hay’s book the Anti Ageing Food and Fitness Plan is available to buy on Amazon.
More from Rick Hay:
Anti Ageing Fitness Plan: Week 6
5 foods to keep your body young
5 foods to eat when you’re frantic
10 pre-exercise snacks that WON’T ruin your diet
FOOD is seven a day the new five a day?
HOW TO Choose a protein powder
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