5 Important Fertility Nutrients You May Not Know About

When trying to conceive, understanding the intricacies of fertility and how it can be nurtured through diet is crucial. Nutrition plays a pivotal role in optimising both male and female reproductive health.

Here, we delve into five lesser-known nutrients that can significantly impact fertility and explain why incorporating them into your daily regimen can be beneficial.

Alpha Lipoic Acid (ALA)

Alpha lipoic acid (ALA), a powerful antioxidant, supports reproductive health by protecting the cells from oxidative stress, which can damage both egg and sperm cells. Its ability to enhance insulin sensitivity is particularly beneficial for individuals with polycystic ovary syndrome (PCOS), a common cause of infertility.

Consuming foods like spinach, broccoli, and red meat can boost your ALA levels naturally.

When choosing supplements, opting for a formulation providing at least 100 mg per serving can help ensure you're receiving a therapeutic dose that supports reproductive health.

Magnesium

Magnesium is critical for more than 300 biochemical reactions in the body, including those influencing reproductive health. This mineral helps reduce inflammation and oxidative stress, elements known to adversely affect the quality of both sperm and eggs.

It is also essential for the synthesis of DNA and plays a crucial role in maintaining hormonal balance, particularly the production of progesterone.

Foods rich in magnesium include nuts, seeds, whole grains, and leafy greens.

For those looking to supplement magnesium for fertility, we recommend Zita West Magnesium, which is a marine source of Magnesium, harvested from the pristine waters of the Irish Sea. Each serving provides a high dose of Magnesium and is rich in trace minerals, ensuring greater absorption than Magnesium alone. 

N-Acetyl Cysteine (NAC)

N-Acetyl Cysteine (NAC) is an amino acid that boosts the body's levels of glutathione, the most potent antioxidant. This enhancement is crucial for reducing oxidative stress, which can affect overall reproductive health and egg and sperm quality.

Regular intake of NAC, particularly beneficial for male fertility, has been linked to improved semen quality and motility.

Dietary sources of NAC include chicken, turkey, yoghurt, and legumes.

Supplements should generally be around 600 mg per day, which is the dosage of Zita West N-Acetyl Cysteine (NAC).

Myo-Inositol

Myo-Inositol is especially supportive for women with PCOS, helping to improve insulin sensitivity, which is often a concern in PCOS and can impact fertility.

By enhancing ovarian function and egg quality, myo-inositol can be a game-changer for those struggling to conceive.

It is found naturally in fruits, beans, grains, and nuts.

Supplemental myo-inositol is often recommended at doses of 4 grams daily, proven to improve the biochemical environment for oocytes (egg cells), increasing the chances of conception. We recommend Zita West Inositol & Folate, a powder formulation delivering the optimal dose of myo-inositol as well as 200mg folate to give additional support during preconception.

Docosahexaenoic Acid (DHA)

Docosahexaenoic Acid (DHA) is vital for developing the foetal brain and retina during pregnancy and supports sperm health. This omega-3 fatty acid is primarily found in fatty fish such as salmon, mackerel, and sardines.

For those who do not consume enough fish, DHA supplements can be an essential addition to the diet. An effective omega-3 supplement should provide a minimum of 200 mg of DHA per serving to support fertility and ensure the developmental benefits of omega-3 fatty acids are met.

We recommend Zita West Vital DHA. This omega-3 supplement contains a blend of DHA (450mg) and EPA (96mg) as well as a small amount of zinc. It is molecularly distilled and ultra pure to ensure there are no contaminants.

Understanding and integrating these nutrients into your diet can significantly enhance fertility for couples trying to conceive. Always consult with a healthcare professional to tailor these suggestions to your specific health needs and fertility goals.