Superfoods for Optimized Fertility
August 7, 2019
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Last updated July 25, 2023
Here at Sarah Jane Sandy, we often talk about hormones and how hormonal chaos can negatively impact our day-to-day lives, as well as our fertility. And while I rarely recommend supplements to completely repair these imbalances, there are certain high quality, targeted nutrients that can be extremely helpful for PMS and optimal fertility, especially when used in conjunction with an ideal diet and lifestyle.
These supplements can aid in alleviating PMS and addressing symptoms caused by specific hormone conditions such as endometriosis, PCOS, fibroids, low progesterone or estrogen dominance. Along with a healthy lifestyle, supplements have the power to alleviate nagging symptoms and assist us in getting back to our natural state of balance.
Remember that supplements are most effective in the right internal ecosystem so if your diet is fundamentally endocrine disrupting, then no amount of supplementation is going to get you to your goal.
When it comes to taking supplements, you always want to select the highest quality manufacturing standards possible. In addition, you have to look closely at the other ingredients. Many supplements use GMO soy derivatives, corn, gluten, sugar, aluminum, and artificial colorings in their manufacturing. These are endocrine disruptive! There are very few brands that I use and trust and the rest just make very expensive pee. If you’re going to use supplements, always invest in the best.
Here are my top recommendations for reducing symptoms of PMS and increasing optimal fertility health:
Prenatal Pro Essential Packets: 1 packet with breakfast & 1 packet with dinner
I recommend starting these packets as soon as possible before getting pregnant. The earlier supplementation begins the better because women need adequate nutrient stores to meet the greater nutrient demands of a growing baby. You will continue to take two packets per day throughout your entire pregnancy and post-pregnancy, especially if you’re breastfeeding.
Each Prenatal Pro Essential Packet contains:
CoQ10: 1 capsule in the morning with protein
Coenzyme Q10 (CoQ10) is an antioxidant found in every cell of the body. It is needed in the preconception phase to support egg and sperm quality. CoQ10 also supports energy production, protects cells from damage, and supports metabolism.
Levels of CoQ10 in the body decline with age, starting around the age of 30. Supplementation is often needed to maintain optimal levels. The CoQ10 I recommend is in the active, antioxidant form Ubiquinol, which accounts for over 90% of the CoQ10 in the body. CoQ10 is also essential for healthy mitochondrial function, and here’s a cool fact: the ovaries are one of the most mitochondrial rich sites in the body, helping to ensure not only healthy ovum formation and ovulation, but a genetically healthier fetus.
Numerous studies have found coQ10 to be beneficial for women with fertility challenges, and two studies found that lower CoQ10, whether blood levels or in the cervical cells themselves, is associated with a higher risk of cervical cancer
Maca : 1 capsule first thing in the morning, 1 capsule mid-day
Maca is an adaptogenic root from high in the Andes Mountains that has been used for more than two millennia to promote fertility in both men and women. It is also amazingly helpful with stress adaptation.
Maca nourishes the entire endocrine system, because it supports the body’s own production of hormones by supporting the master glands in the brain to correct a hormone imbalance at its source, therefore affecting estrogen, progesterone, and testosterone.
Studies show that females given maca respond with increased regularity in cycles and easier ovulation. Another result of taking Maca is a marked increase in libido for both men and women. Maca works particularly well to balance the ratio of estrogen and progesterone in the body which is essential to alleviating PMS symptoms as well as getting pregnant successfully and carrying a healthy, full term pregnancy.
Take continuously for the first 4 months, and then take a 7 day break. Continue to take a 7 day break every 2 months. STOP TAKING WHEN PREGNANT.
N-Acetyl-Cysteine: 1 capsule, twice daily
NAC is a potent compound used to reduce oxidative stress and improves the quality of cervical fluid, improves hormones and ovulation (especially in women with PCOS), and significantly improves egg quality because of it’s antioxidant nature. NAC has also been shown to support women with recurrent miscarriage – “In a controlled study from 2008, 80 participants with a history of recurrent miscarriage took NAC and folate and another aged-matched group of 86 participants took folate alone. Results of the study showed that taking NAC along with folate “caused a significantly increased rate of continuation of a living pregnancy up to and beyond 20 weeks… and was associated with a significant increase in the take-home baby rate as compared with participants taking folate alone.” In another case controlled study of women struggling with unexplained infertility and undergoing intrauterine insemination, it was shown that women given 1,200 mg NAC had a higher number of follicles, as well as a higher pregnancy rate.
Evening Primrose Oil: 1300 mg capsule, twice daily
An essential fatty acid in Evening Primrose Oil has anti-inflammatory properties, as well as helping to inhibit tumor growth for anyone suffering from endometriosis. As a supplement, Evening Primrose Oil aids hormone balance and prevents cramps and headaches as you’re going through your menstrual cycle.
Vitamin B6: 1 capsule daily
Vitamin B6 helps to regulate your hormones. One research study has shown that taking Vitamin B6 reduced blood estrogen levels, increased progesterone levels and resulted in improvements in PMS symptoms. Research has also shown that women with high levels of Vitamin B6 have a 50% lower chance of miscarriage.
DIM-Evail: 1 capsule daily
DIM (diindolylmethane) is a compound that helps to support healthy estrogen metabolism. DIM balances the hormones by breaking down estrogen and removing it from the body. Too much estrogen leads to lower levels of progesterone. By cleansing the body of excess estrogens, DIM can help your body decrease estrogen and increase progesterone levels which is extremely helpful for optimizing fertility. STOP TAKING WHEN PREGNANT.
Magnesium: 2-3 capsules at bedtime
Not only does magnesium allow the body to absorb calcium, it also regulates the pituitary gland, which in turn regulates hormone levels. The pituitary gland regulates the production of FSH (follicular stimulating) and LH (luteinizing) that in turn regulate the production of estrogen and progesterone. When it is lacking, your body will produce less of necessary hormones that keep your reproductive system in good shape. Boosting your magnesium can help to heal PMS, PCOS, adrenal fatigue, menopausal symptoms, and all other hormone-cycle related health problems. And the great news is that once your magnesium levels are balanced, the positive changes happen fast.
Magnesium is especially helpful for women who struggle with PMS, as it helps to boost progesterone levels in the body. Magnesium is also ideal for supporting adrenal health and minimizing the negative effects of stress on the body, which also helps to boost progesterone levels!
Magnesium is especially good for women who suffer from constipation, as it helps draw water into the colon and promotes easier bowel movements.
And lastly, but very importantly, magnesium is incredibly helpful with promoting a good night’s sleep. Sleep tight knowing that you have this powerful supplement in your corner!
Vitamin D: 1 capsule daily with a meal containing a healthy fat source
Studies show a significant correlation between vitamin D levels and fertility: low levels of vitamin D negatively impacts fertility. One study measured vitamin D levels in women undergoing IVF and found the odds of pregnancy were four times higher for women with high vitamin D levels compared to those with a vitamin D deficiency. Another study found that in the group of women with the highest vitamin D levels, 47% became pregnant, while among women with low vitamin D levels, the pregnancy rate was only 20%. Another more recent IVF study revealed a higher fertilization and implantation rate in a group of women with higher vitamin D levels.
Inositol: 2 capsules, twice daily, between meals
Specifically for women with PCOS, Sensitol is a unique formulation comprised of two naturally occurring isomers of inositol – myo-inositol (MI) and D-chiro-inositol (DCI) – along with alpha lipoic acid, designed to support normal insulin function and cellular metabolism. Inositol is supported by several studies to alleviate symptoms associated with PCOS by improving biochemical parameters surrounding insulin resistance. Inositol has been shown to significantly reduce insulin resistance, improve ovarian follicle maturation, restore spontaneous menses, increase ovulation frequency, improve egg quality and most markedly positively impact metabolic factors.
Inflammatone: 2 capsules, twice daily (away from meals)
Specifically for women with fibroids, endometriosis or cyst formation, Inflammatone contains a blend of proteolytic enzymes. Enzyme therapy is one of the best and most effective natural treatments for endometriosis, fibroids, blocked fallopian tubes and cysts. Specific enzymes can reduce the scar tissue and digest the excess tissues that can result from these hormone conditions. Enzyme therapy also aids women by reducing inflammation and may help with the pain that sometimes comes with these conditions. The blood cleansing actions of enzymes help to bring proper circulation to the reproductive system and get the “stagnant blood” cleared out, bringing fresh oxygenated blood to your uterus and ovaries. STOP TAKING WHEN PREGNANT.
The Fertility Code is the best-kept secret of women who want to take the guesswork out of conceiving, and give themselves every possible chance of getting pregnant successfully.
Bringing together evidence-based information, science-backed protocols and nurturing practices, this course is your one-stop-shop for getting your body, mind and soul prepared for conception.
This essential fertility course is for anyone who is struggling to get pregnant, or thinking about getting pregnant soon. The course covers all the fertility topics: egg quality, ovarian reserve, miscarriage, ovulation, cycle tracking, low progesterone, IVF, prepping for egg retrieval + embryo transfer, thyroid health, toxins, and much more. It covers EVERYTHING you need to know and you can move through the modules at your own pace.
The Fertility Code will give you the tools, protocols, tests, supplements, and more to optimize your fertility health, nourish your body, and give it what it needs to make a baby, and ensure a healthy full-term pregnancy. It has helped hundreds of women get pregnant, and stay pregnant, and it can help you too.
And if you want to get a baseline of your fertility health before getting started, take my quiz! After you complete it, you’ll receive a detailed report from me explaining your results.
If you want more personalized guidance and support, or want to have a more in-depth conversation about your specific concerns, feel free to schedule a 1:1 consultation. I offer 1:1 consultations through the convenience of video conferencing for women and couples with various fertility & hormonal health concerns.
Sarah Jane Sandy is a certified nutrition therapist, and a fertility and women’s health expert. She has helped hundreds of women increase their fertility naturally and go on to have healthy full-term pregnancies. She has been working with women and couples trying to get pregnant for over 15 years and over 90% of the women who work with her get pregnant and have healthy babies. Learn more about her own fertility journey here. To send Sarah a message, complete her Contact Form.
Curious about your fertility health? Take this simple quiz to find out what factors may be harming your fertility, and learn what you can do about it!
