Fertility challenges affect millions of individuals globally, and many are turning to diet and lifestyle modifications as part of their fertility journey. While fertility treatments and interventions are available, emerging research highlights the crucial role that our daily choices—what we eat and how we live—can play in supporting reproductive health. I have recently attended an integrative medicine fertility course where I learned how optimising mitochondrial health, reducing exposure to endocrine-disrupting chemicals (EDCs), and incorporating integrative approaches, like improving methylation, can help enhance fertility outcomes. This is a summary of my latest learnings.
The Importance of Mitochondrial Health for Fertility
Mitochondria are the powerhouses of our cells, generating the energy needed for various biological processes, including reproduction. Both egg and sperm cells are highly energy-dependent, relying on the mitochondria to function properly. Recent studies show that mitochondrial dysfunction can contribute to reproductive challenges, such as poor egg quality, decreased sperm motility, and an increased risk of miscarriage. Supporting mitochondrial health, therefore, becomes crucial in optimising fertility.
Key nutrients that support mitochondrial function include Coenzyme Q10 (particularly its active form, ubiquinol), omega-3 fatty acids, and antioxidants like vitamin E and vitamin C. Ubiquinol, in particular, has gained attention for its ability to enhance mitochondrial energy production and protect cells from oxidative stress. Supplementing with ubiquinol may improve egg and sperm health, potentially increasing the chances of conception.
B vitamins, particularly B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B12, are involved in the energy production cycle within the mitochondria. These are found in high amounts in beef, beef liver, eggs, and dark leafy greens.
Other strategies to improve mitochondrial function include high-intensity exercise, ice baths, intermittent fasting, red light therapy, adequate sleep, caloric restriction, heat therapy, antioxidant intake, ketogenic diets, reducing toxin exposure, and stress management; however, this is a topic for a whole new blog article. Stay tuned!
Minimising Exposure to Endocrine-Disrupting Chemicals (EDCs)
EDCs are chemicals that interfere with the body's hormonal system and have been shown to negatively impact reproductive health. They can be found in everyday products such as plastics (e.g., BPA), personal care items, pesticides, and even some foods. EDCs mimic hormones like estrogen, leading to hormonal imbalances that may disrupt ovulation, sperm production, and embryo development.
Reducing exposure to EDCs is a crucial step in protecting fertility. Choosing organic produce whenever possible can reduce pesticide exposure while avoiding plastic containers for food storage, and opting for glass or stainless steel can help limit BPA intake. Additionally, switching to natural personal care products can lower exposure to harmful chemicals that may accumulate in the body and interfere with reproductive hormones.
For practical tips, read our article about endocrine disruptors.
Integrative Medicine and the Role of Methylation in Fertility
Another area of emerging fertility research focuses on methylation, a biochemical process that regulates gene expression and is crucial for healthy reproduction. Impaired methylation has been linked to fertility issues, as it can affect the development of eggs, sperm, and the overall health of the embryo. Optimising methylation can improve reproductive outcomes and support the health of both the parents and their offspring.
Methylation is supported by key nutrients like folate, vitamin B12, and choline, which are found in foods such as leafy greens, eggs, and beef liver. Incorporating these into your diet can improve methylation and potentially boost fertility. In addition to dietary adjustments, some individuals may benefit from targeted supplementation under the guidance of a healthcare provider, especially if they have genetic mutations (such as MTHFR) that impact methylation efficiency.
Making Practical Changes
To optimise fertility, individuals can take a holistic approach that includes dietary and lifestyle changes. Here are some practical steps to consider:
- Support Mitochondrial Health - Include CoQ10-rich foods like fish, poultry, and organ meats such as beef liver.
- Limit EDC Exposure - Avoid plastic containers, especially for hot foods and liquids, switch to organic foods, and use non-toxic personal care products.
- Improve Methylation - Incorporate foods high in folate, B vitamins, and choline, such as dark leafy greens, eggs, and beef liver, and speak to a healthcare provider about whether supplementation is necessary.
- Adopt an Antioxidant-Rich Diet - Foods high in antioxidants—such as berries, nuts, seeds, and colourful vegetables—can help protect eggs and sperm from oxidative damage, which is linked to fertility decline.
By making these adjustments, you can take proactive steps to support your fertility and overall reproductive health. While these changes do not guarantee conception, they may significantly enhance fertility outcomes and improve the chances of a healthy pregnancy.
Resources
- Bentov, Y., et al. (2014). "The use of mitochondrial nutrients to improve oocyte quality and reproductive outcomes." Fertility and Sterility. https://doi.org/10.1016/j.fertnstert.2014.04.054
- Diamanti-Kandarakis, E., et al. (2009). "Endocrine-disrupting chemicals: An Endocrine Society scientific statement." Endocrine Reviews. https://doi.org/10.1210/er.2009-0002
- Haggarty, P., et al. (2006). "Methylation and reproduction: Towards a better understanding of periconceptional folate supplementation." Journal of Theoretical Biology. https://doi.org/10.1016/j.jtbi.2005.07.020
- Li, N., et al. (2016). "The effect of CoQ10 supplementation on fertility parameters: A systematic review." Journal of Assisted Reproduction and Genetics. https://doi.org/10.1007/s10815-016-0743-3
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