Nutritional Therapy

These essential fats have a profound effect on making healthy cells and supporting hormone function.  Research in the field of immunology identifies their role in helping to balance the immune system and maintain a pregnancy[i]. They are also important for women with PCOS, helping insulin metabolism[ii].

Studies have also shown their effect on male fertility, supporting higher antioxidant activity, improved sperm count, motility and morphology.[iii], [iv]

Sources of Omega 3: Oily fish such as salmon, mackerel, sardines are the best sources.   Aim to eat at least 3 times per week.  Other sources include pumpkin seeds, chia seeds, walnuts and ground linseeds.  

It is well known that folic acid can prevent neural tube defects in your baby and it is essential that you get plenty both before and during pregnancy. Certain medications or medical conditions may also increase your folic acid requirements. Low levels of folate can also lead to homocysteine accumulation, which can be linked to early pregnancy loss.

Folic acid is part of the very important B-complex family of vitamins that are necessary to produce healthy genetic material in both the egg and sperm. All of the B vitamins are essential during the pre-conceptual period and if supplementing, should ideally be taken as a complex, rather than individually.

Vitamin D is produced in the skin by exposure to the sun and optimum levels have been associated with improved sperm quality and quantity[v].  For women, sufficient Vitamin D has been shown to help to maintain a pregnancy and is associated with better IVF outcomes[vi].  Oily fish and eggs contain small amounts of vitamin D. However, few foods contain sufficient amounts and many people in Ireland have low levels, so supplementation is often needed.  If you are supplementing Vitamin D ensure to take vitamin D3, ideally in liquid form.  Excess vitamin D can be stored in the body, so it is recommended that you have your levels tested, as high levels can be harmful.

Antioxidant nutrients like vitamins A, C, E, zinc, selenium and CoQ10 help to protect delicate cells from free radical damage which can lead to damaged, poor quality eggs and sperm.  Research shows improved pregnancy rates with appropriate levels[vii].  Some people have a higher requirement for antioxidants. However excessive supplementation with antioxidants may have a detrimental effect, most notably on the ability of sperm to swim rapidly and to penetrate and fertilise the egg.  We recommend getting your levels checked and supplementing where required.

Coenzyme Q 10 is a vitamin-like substance that acts as an antioxidant, helping to protect cells from damage caused by normal everyday living and exacerbated by stress, pollution and nutrient deficiencies.  A significant body of research shows it can help with sperm quality, quantity and motility[viii], and it is also believed to support egg quality, especially women over the age of 35.

Zinc is considered one of the most important nutrients for fertility.  For women, zinc is needed to ensure production of mature eggs for fertilisation, to maintain proper follicular fluid levels, for uterine health and for regulation of hormones.  For men, zinc is vital for sperm production.  Sufficient levels boost sperm count, motility and quality[ix]. 

Good food sources of zinc include oysters and other shellfish, pumpkin seeds, sesame seeds, beef, lamb, venison, yoghurt, turkey, peas.

Selenium is another natural antioxidant which helps protect against chromosomal damage – a contributing factor to birth defects and miscarriages.  It is best known for its critical role in sperm formation and motility[x].  However, selenium also plays an important role in female fertility, helping regulate thyroid and immune function, supporting the development of healthy follicles.  Low levels are associated with recurrent miscarriage[xi].  It is important not to take too much selenium as high doses can be toxic. 

Foods rich in selenium include wheat germ, brazil nuts (3 – 4 nuts daily is enough), mackerel, cashews, garlic, barley, wholegrain bread, oats and crab.

Vitamin C helps protect sperm, improving sperm quality and appears to prevent sperm agglutination (clumping). In women with PCOS it can help to regulate the cycle.  Vitamin C is sensitive to cooking and processing so it is best to eat at least some Vitamin C rich foods in raw form to get the most benefit. Foods sources include citrus fruits, peppers, spinach, berries, parsley, broccoli, Brussel sprouts, kiwi fruit, cauliflower, kale, red cabbage.

Vitamin E works together with Vitamin C to protect egg and sperm quality[xii] and enhance fertility.  It can be found in sunflower seeds, wholegrains, avocados, tomatoes, almonds  and other nuts, spinach and other green leafy vegetables.  Be aware that vitamin E has blood thinning properties and should not be taken in supplement form during IVF treatment where blood thinners are being used.

[ii] Rafraf M et al, 2012, J Am Coll Nutr, Oct;31(5):361-8
[iii] Aksoy,Y. et al, 2006, Prostaglandins Leukotrienes and Essential Fatty Acids, Aug, 75(2), 75-79.
[iv] Safarinejad MR, 2011, Andrologia, 43, 1, 38-47
[v] Blomberg Jensen M et al, 2011, Hum Reprod, 26, 6, 1307-17
[vi] Hayes, C. E. et al, 2003, Cell Mol Biol. 49(2):277-300
[vii] Showell MG et al, 2011, Cochrane Database Syst Rev, CD007411
[viii] Safarinajad et al, Int Urol Nephrol. 2012 Jun;44(3):689-700
[ix] Wong WY, 2002, Fertility and Sterility, 77, 3, 491-8, Omu AE et al, 2008, Med Princ Pract, 17, 2, 108-16
[x] Scott R et al, 1998, British Journal of Urology, 82, 1, 76-80
[xi] Hovdenak N., Haram K., 2012: 127-32, Eur J Obstet Reprod Biol, Oct;164(2))
[xii] Greco E et al, 2005, Hum Reprod, 20(9):2590-4