Women

  • Prenatal 
    • Provide a broad foundation of essential vitamins and minerals
    • Dosage: 3 capsules daily  (1 in the morning, 1 in the afternoon, 1 in the evening)
  • DHEA
    • Studies show DHEA improves egg quality
    • Dosage: 3 capsules daily  (1 in the morning, 1 in the afternoon, 1 in the evening)
  • CoQ10/PQQ
    • Since Coq10 and PQQ are both involved in mitochondrial energy production where PQQ can increase the number of mitochondria while CoQ10 improves their efficiency, taking them together can be more effective than taking CoQ10 alone.
    • Dosage: 3 capsules daily  (1 in the morning, 1 in the afternoon, 1 in the evening)

Men

  • Coast Science Male Fertility Supplement
    • Function: Improve sperm concentration, motility, & morphology and decrease DNA fragmentation
    • Dosage: 4 capsules daily (2 in the morning, 2 in the evening)
  • Study showing supplements improving sperm quality:
    • Selenium or 3 brazil nuts/day
    • Zinc - Do taste test as instructed on label.
      • “Zn deficiency is a menace for sperm dysfunction and male fertility.”
    • CoQ10 - Dosage: 3 capsules daily  (1 in the morning, 1 in the afternoon, 1 in the evening)
    • Omega 3 fatty acids from fish oil - 2 capsules daily

For both women AND men to take: 

Folate

  • Prevents birth defects & reduces miscarriages
  • Improves sperm quality (study - zinc + folate->74% increase in sperm count)
  • If you are taking one of the prenatals I recommend, you do not need this.  However, if you are taking another brand, check the label. If it says “folic acid”, you need this.    Folic acid is the synthetic version of folate. If the label says “methylfolate”, you do not need this.  Methylfolate is the natural form your body uses.
  • Dosage: 1 capsule daily

Essential Amino Acids (EAA) 

  • Powder (1 scoop per day), tablets (5 per day)
  • Amino acid utilization (AAU) reflects the amount of amino acids from a protein source that your body is actually absorbing and utilizing.
    • Kion - 99% absorption, 1% waste
    • Eggs (best food source of EAA) - 48% absorption, 52% converted to waste 
    • Food like meat, fish and poultry - 32% absorption, 68% waste
    • Whey & soy proteins – 18% absorption, 83% waste.
    • Spirulina - 0-6% absorption

Protein powders

  • Collagen powder
    • Note: Costco has the most affordable collagen powder I have seen.  The brand is “Vital Proteins.” 
    • Dosage: 1 serving daily
  • Bone broth powder 
    • Bone broth powder is useful because it contains collagen as well as many vitamins and minerals found in bone broth, a fertility superfood.  
    • Not necessary on days you drink bone broth
    • Dosage: 1 serving daily 

Magnesium

  • study
  • Some of the other important roles that magnesium is involved in are:
    • ATP function
    • ensuring proper blood supply to the uterus 
    • producing progesterone, one of the most essential hormones for a healthy pregnancy
    • reducing risk of miscarriage
    • keeping cortisol, the stress hormone, under control
    • detoxification
    • Improving sleep quality
    • DNA, RNA and protein synthesis and integrity
    • Sperm quality (study)
  • Dosage: Do taste test as directed on label.  Retest weekly.
  • Best to take at night since it improves sleep.

Vitamin D

  • Needed for implantation, protects ovarian reserve, improves sperm quality
  • Vit D helps body absorb calcium for strong bones.  Children who lack Vitamin D develop the condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities, such as stooped posture.
  • Vitamin K2 helps direct calcium and minerals from the blood into bones.
  • Directions: 5000 IU daily until blood test indicates vitamin D level between 40-60 ng/mL
  • Take with fats such as fish oil since it’s a fat soluble vitamin so needs fat to be absorbed well.

Fish oil

  • Fatty fish is the best source of omega-3 fatty acids, an essential nutrient for baby’s brain development.  Flax oil or other plant sources will NOT provide the needed amounts because the conversion to the usable form of EPA and DHA (different types of omega-3 fatty acids) is extremely inefficient in most people. On average, less than 5% gets converted into EPA, and less than 0.5% gets converted into DHA.  
  • Dosage: 2  capsules daily (1 in AM, 1 in PM)

Zinc

  • Important in women for: study
    • Egg production
    • Hormone balance
    • Preventing miscarriage
  • Important for men for: study
    • Increasing testosterone
    • Improving sperm count and motility
  • Do taste test as directed on label.  Retest weekly.

Glutathione

  • Study
  • Improves sperm quality- study
  • Glutathione is the most powerful antioxidant in your body and is referred to as “the mother of all antioxidants” because it’s produced and used by every single cell in your body.   It protects the body from inflammation, toxins, and pathogens.
  • Dosage: Start with Advanced Dose for 1 month, then reduce to Daily Dose

Melatonin

  • Potent antioxidant and anti-inflammatory hormone that protects mitochondria and reduce damage to egg and sperm cells.
  • Use if you wake up feeling tired in the morning
  • Because melatonin is a hormone, you want to use this only if needed and the MINIMAL amount needed.  If you take too much, you can shut down your body’s ability to produce its own hormones.
  • Dosage: 1 capsule 30-60 minutes before bed  
  • You can increase dosage by 1 mg each night until you reach your sweet spot of waking up ready for the day without any drowsiness.  Do not exceed 5 mg per night.

Gut health

The digestive system is also known as our second brain with its own local nervous system.

Gut health is directly related to the state of microbes including bacteria, fungi, viruses, yeast in your digestive system, collectively known as the gut microbiome.   A healthy gut with a balanced microbiome is essential for optimal hormonal regulation and production (estrogen, progesterone, cortisol), nutrient absorption, and detoxification, especially of excess estrogens that can lead to endometriosis, ovarian cysts, and fibroids.

Dosage: 1 tsp 3 times daily before meals

DIM

Diindolylmethane (DIM) is a compound in cruciferous vegetables and can be helpful to clear excess estrogen.  Recommended for women who have had medicated cycles like IVF or inseminations, diagnosed with endometriosis, cysts, and/or fibroids, hormonal acne, and men with low sex drive or man boobs.

Dosage: 1 capsule daily

 

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