Functional Fertility

Functional Fertility
Improving the Health of Your Eggs & Sperm for

better Conception Success
By
Sarah Thompson CFMP, L.Ac., Doula

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© Copyright 2022 Sarah Thompson. All rights reserved. This book or parts thereof may not be
reproduced in any form, stored in any retrieval system, or transmitted in any form by any
means—electronic, mechanical, photocopy, recording, or otherwise—without prior written
permission of the publisher, except as provided by United States of America copyright law. For
permission requests, write to the publisher, at “Attention: Permissions Coordinator,” at the
address below.
This book is no way a substitute for medical care. This is not medical advice
Sarah Thompson
Visit the author’s website at www.functionalmaternity.com
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Table of Contents
Introduction ......................................................................................................................... 1
Nutrition Basics .................................................................................................................. 3
Politically Correct Nutrition vs Functional Nutrition ............................................. 5
Carbohydrates ......................................................................................................... 8
Dietary Fats ........................................................................................................... 11
Proteins ................................................................................................................. 13
Fat Soluble Vitamins............................................................................................. 16
Water Soluble Vitamins B Vitamins..................................................................... 24
Minerals ................................................................................................................ 29
Reproduction & Nutrition ................................................................................................. 37
Reproductive Hormones ....................................................................................... 39
Female Reproductive Health................................................................................. 41
Male Reproductive Health .................................................................................... 43
Other Fertility Factors ....................................................................................................... 47
Energy Metabolism and Oxidative Stress ............................................................. 49
Methylation and Genetic Expression .................................................................... 52
Thyroid and Recurrent Miscarriage ...................................................................... 54
Focused Nutrition for Reproductive Health ...................................................................... 57
General Nutrition Guidelines for Reproductive Health ........................................ 59
Focused Nutrition for Fertility .............................................................................. 63
Conclusion ........................................................................................................................ 66
References ......................................................................................................................... 69
About the Author .............................................................................................................. 71
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Introduction
Your nutritional status prior to pregnancy will set you and your baby up for either success or
failure through pregnancy, childbirth and beyond. At this phase of pregnancy (yes this is a
phase of pregnancy), we are building a foundation.
The majority of women I see at this stage are far more focused on conception, and not on the
implications for the pregnancy itself. They just want to become pregnant; they will figure out
the rest out as it comes. In prevention of things such as miscarriage and morning sickness,
proper preconception nutrition is essential.
So, what does this look like?
In preconception, our focus is largely on the health of the sperm (yes dad's nutrition plays a big
role in pregnancy success and complication risk) and the egg. If either of these are nutritionally
deficiency, they will be weak and this could lead to complication. When looking into egg health,
we look at a number of considerations.
As the egg is developing (9-10 months before release from the ovary by the way), it is being
influenced by a number of factors that determine how healthy that egg will be.
Vitamin E and Beta Carotene play a large role in this process. Both are powerful antioxidants
that have receptors on the ovary. In fact, the highest concentration of both is found in the
corpus luteum and the adrenals. After ovulation, the corpus luteum is responsible for the
production of progesterone in preparation for conception. If the corpus luteum is weak, there
will not be enough progesterone to support the embryo until it has implanted in the uterus.
Thus, causing miscarriage.
Vitamin D is technically another steroid hormone. Antimullarian hormone (AMH) is a hormone
that is produced by the developing follicle. Vitamin D alters AMH signaling, FSH sensitivity, and
progesterone production. Which means it plays a very large role in the health of ovulation and
thus the outcomes of conception.
Another key nutrient is Zinc. Now, we know that zinc is essential for the health of the egg (and
sperm). In fact, thanks to the wonderful work done around IVF, we know that zinc deficiency is
a common cause of miscarriage due to a weak connection (sad eggs/sperm) at conception.
When the sperm and egg meet there is a literal spark that occurs, this is catalyzed by zinc.
Without enough zinc, there is a weak spark and this connection does not result in an embryo.
There is, obviously, significantly more that goes into fertility and reproduction than just Vitamin
E, Beta Carotene, Vitamin D and Zinc…and we’re going to touch on it all.
Functional Maternity
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Nutrition Basics
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Politically Correct Nutrition vs Functional Nutrition
In most, politically correct, dietary programs you will notice several key features:
1. Calories in = Calories out
2. Balance your Fats, Carbs and Proteins
3. Some other extreme demand that makes the program unique
If you have studied nutrition or looked into diet programs, you probably noticed there is a huge
focus on macronutrients and very little focus on nutrient density or the amount of individual
nutrients found in the macronutrients. The Macronutrients are the ones we hear talked about
the most...Carbohydrates, Proteins and Fats. Each of these categories is complicated, although
most nutrition programs lump them into 3 categories with little differentiation.
Your macronutrients are, well, your calories. They are the carbohydrates, fats and proteins in
your diet. They provide fuel for the body to process into energy (like a little engine). Some are
better than other, but in PC nutrition they are equal. Calories in = Calories out is the motto of
most diet programs.
Politically Correct Nutrition

The politically correct nutrition platform is what you see in hospitals, schools, nursing homes,
and in the government USDA recommendations to Americans regarding food intake. These
guidelines are rooted in poorly done, corrupt research studies that aided the food industry
agenda, not actual nutrition science. The guidelines focus heavily on carbohydrates (all whole
grain sources are equal), reducing fat intake (specifically saturated fats), limiting cholesterol rich
foods, adding more polyunsaturated fats, avoiding red meat and limiting salt.
These guidelines can lead to nutritional deficiencies, specifically the fat-soluble nutrients, that
are crucial for fertility success. These guidelines were put in place with the great intention of
helping Americans navigate nutrition easily. Sadly, Americans are more confused about
nutrition than ever. These outdated guidelines are still being pushed to Americans via their
physicians and school nutrition programs, while the research contradicts what we have been
told for generations.
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Old Discoveries, New Applications

My first year out of Acupuncture school I worked as a nutrition practitioner in an integrative
pharmacy, helping answer questions people might have on the supplements. We provided
small consultations and assessed which products would be the best one for their specific
condition and symptoms. Moreover, our job was to educate the public.
The pharmacy sold more than supplements and prescription medications, they also sold books.
During down time I would find new nutrition and health books and read them. It was then that I
came across the book Nourishing Traditions, by Sally Fallon. Now, I had studied nutrition in
undergraduate and graduate school, and what she was presenting was completely different
than what I had been taught. I was intrigued. Everything she wrote about in her book was a
modern interpretation of another book, a much older book, Nutrition and Physical
Degeneration by Dr. Weston A. Price.
Dr. Price was a dentist who was practicing in the early 1900’s. Today he is known as the “Isaac
Newton of Nutrition” for is advancement in nutritional studies. Dr. Price made several
correlations in practice between the “civilized” diet of the times and the increase in dental
cavities and overall poor health. He had to know, “why?” He traveled the world studying
different traditional cultures. These cultures, with their ancestral diets, had little to no cavities,
beautifully straight teeth, and as Dr. Price notes, were less likely to have complications in
fertility and birthing.
Historically these traditional cultures went to great lengths to ensure proper nutrition for
couples of reproductive ages. Reserving specific foods, such as organ meats and eggs to young
women. These cultures understood the health of the mother before conception was as
important as her health during pregnancy. These traditional cultures have a few sacred foods
that were reserved for men and women attempting to conceive. There were consumed with
gusto for months before conception. Many of the foods reserved for these fathers and mothers
to-be were high in nutrients such as fat-soluble vitamins (Vitamin A, D, E, and K), as well as
folate and zinc. Nutrients essential for proper reproductive function.
Functional Nutrition
With functional nutrition we are taking scientific knowledge of nutrients and applying to
pathology and physiology (disease and body system function). This is a very different approach
to nutrition that politically correct nutrition that focuses heavily on the balance of carbohydrates,
fats and proteins and focuses more the individual nutrition needed to address and increase system
function.
With functional nutrition there are no generic handouts, or meal plans. You will receive lists of
nutrient dense foods focused on the nutritional components your body needs more of to improve
function at a biochemical level. Any recommendations given on macronutrients will also be
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specific to the individuals presentation and person needs. When we are addressing fertility,
macronutrients play a functional role in the ovaries and testicles ability to create energy that will
fuel egg and sperm development and follow them into conception and the first trimester.
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Carbohydrates
Carbohydrates are not the enemy, and there are many extreme programs out there than
remove all carbohydrates. Not all carbohydrates are created equal, there are good and there
are bad.
Of the 3 macronutrients, fats and carbohydrates are often the most debated.
Carbohydrates are the new bad guys on the streets, with a huge rise in low/no carb diets. For
those of you who don't know me, I believe all foods have their place in the diet. I believe
extreme diets cause nutritional deficiencies. The problem is that we have forgotten
fundamental dietary and cooking rules that have maximized nutrition and are now fueling
ourselves with synthetic foods. (okay, mini rant over, let’s begin…Oh, and I’ll do a little take on
Paleo later).
Our body, especially pregnant mothers, need sugars to grow healthy babies and function
properly. Sugars are the simplest forms of Carbohydrates. The term sugar is typically used to
refer to table sugar (extracted from either sugar cane or beets), but encompasses two groups of
carbohydrates called; mono-saccharides and di-saccharides. These saccharides are naturally
found in fruits, vegetables and grains, and especially high in starchy fruits and vegetables
(starch is several glucose molecules stuck together, which is why starchy foods are broken
down into high amounts of blood sugar).
Monosaccharides are (Mono = one) single molecule sugars. These are simple sugars that are
extremely easy to digest and absorb. They include Glucose, Fructose and Galactose.
• GLUCOSE: (aka Dextrose) is found in many different plants, and is the building
block of other sugars and starches.
• FRUCTOSE: (aka Fruit Sugar) is converted to Glucose by the Liver. It is found

mostly in fruits, but also some vegetables, as well as honey.
• GALACTOSE: is a component of Lactose, and is found in dairy products

Disaccharides are (Di = two) multiple molecule sugars. These are more complex and require
digestion to break them down into monosaccharides before absorption. These include Sucrose,
Lactose, and Maltose.
• SUCROSE: (Glucose + Fructose) is table sugar, and is naturally found in fruits

and vegetables.
• LACTOSE: (Glucose + Galactose) is milk sugar.
• MALTOSE: (Glucose + Glucose) is starch, and is naturally found in grains.
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Simple Carbohydrates
Simple Carbohydrates are the individual sugars. Digestively, these sugars do not need to be
broken down and are absorbed instantly. Metabolically, they provide an instant energy source,
that is often described as a sprinter...super-fast, super intense, and a quick drop and fatigue.
The breakdown of carbohydrates into simple sugars starts in the mouth with enzymes in the
saliva. These simple sugars are absorbed into the blood in the Small Intestines with the help of
transport molecules called GLUT's. There are multiple types of GLUT transport molecules.
Transport molecules are found in the cell membrane of every cell. They are the doors that opens
to allow sugar molecules in and out.
Glucose
Glucose is the building block of all complex sugars. It is the most commonly talked about
because it is the sugar form that is directly measured in the blood, and is associated with Insulin.
Glucose raises blood sugar, which to some extent is a good and normal event.
Glucose is not all bad, in fact our brains, ovaries, testicles and growing embryo need glucose to
function. In fact, the brain uses HALF of the glucose demands in the body, and in the first
trimester insulin levels can rise up to 15x prepregnancy levels to supply the glucose demand of a
growing baby. Our neurological functions, and rapid cellular division of an embryo are quick,
lighting quick, and need fast reaction energy. That is why glucose is the preferred source of
energy for these processes and why too much can cause hyper function.
Fructose
Fructose intake has been overlooked in previous years because it does not directly affect blood
sugar levels. Many with diabetes and blood sugar issues have switched to using fructose-based
sugars as substitutes, because their blood sugar is less likely to spike\
Like Glucose, Fructose is absorbed through the Small Intestines with the aid of transport
molecules. Unlike Glucose, it does not need to be bound with a Sodium molecule to pass through
the intestines and into the blood, and Fructose does not need a key (insulin) to be let into muscle
and fat cells. Most of the Fructose consumed goes straight to the Liver to be processed. Fructose
metabolism, is almost identical to Alcohol metabolism in the Liver.
Some of this fructose is broken down, in the liver, to become glucose for immediate energy, and
storage for later. The majority is stored in the body as glycerol (think triglycerides in a
cholesterol panel). The body's blood sugar levels need to remain within narrow parameters. The
body natural does this with the use of all these different mechanisms. It is normal to use energy
immediately and store the remainder for later. But in our society, there is never a later....
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Complex Carbohydrates
Not all carbohydrates are created equal. When we hear the word Carbohydrate, many of us just
think straight sugar. But there are Simple Carbohydrates and there are Complex Carbohydrates,
and they are a bit different.
Complex Carbohydrates are, in scientific terms, polysaccharides. Meaning they are several
different sugars bound together (typically 3 or more).
Digestively, these carbohydrates take longer to breakdown.
Metabolically, they provide a steadier stream of glucose energy because the bound sugars take
time to breakdown...generally.
There are some "complex carbohydrates" that work more like simple carbohydrates because the
protein, fiber, fats, and other components have been stripped from the food and the starch can be
instantly broken down, and they are often paired with more simple carbohydrates: White Bread,
Cakes, Pastries, etc...
True complex carbohydrates are a beautiful combination of sugars, fibers, fats, proteins, and all-
important vitamins and minerals. These are grains found in the whole form, such as oats, and
quinoa. They are also good starchy root vegetables like beets, potatoes, and carrots. These are
healthy carbohydrate and these the sources your body needs when preparing for conception.
Finding the middle ground is important. There are always exceptions to the rules. Naturally
occurring sugars, both simple and complex, have their place. Choosing quality over quantity and
making sure that you are pairing your carbohydrates correctly with other macronutrients is
important
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Dietary Fats
I love fats. It was and still is one of my favorite topics in nutrition.

Fats are the new villain turned hero. For generations we were told that low fat diets were the
miracle answer for health problems. We now know otherwise, although some very prominent
and respected authorities on nutrition will not admit they were mistaken and make appropriate
changes to their low fat/no fat guidelines.
We have all read articles talking about fats...don't eat this fat, eat lots of this fat, etc.... How many
of you actually know what kind of fat is what? What are Omega-3 fatty acids and how do they
differ from Omega-6 and 9 and even Omega 7? What is polyunsaturated vs. Monounsaturated vs.
saturated?
Saturated Fats
Saturated fats are generally solid at room temperature. They are classified as saturated when all
the available carbon bonds are filled with hydrogen atoms. (who didn't take chemistry). They are
considered highly stable, and do not spoil (go rancid) quickly, making them ideal for high
temperature cooking. Found mostly in animal fats and tropical oils, your body will also make
them when there is not enough present for proper organ function, from carbohydrates.
We need saturated fats in the diet.
• Helps metabolize Omega 3 ALA into EPA & DHA
• Antimicrobial
• Helps with cellular differentiation
• Make up part of the myelin sheaths that surround nerves
• Regulate the release of Insulin
• Required for Calcium assimilation
• Strengthens the Immune System
• Gives cells structure
• Major component of sperm and eggs
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Monounsaturated Fats
Monounsaturated fats contain a single double bond and therefore lack two hydrogen atoms and
are "kinked". Your body can make Monounsaturated fats from Saturated fats.
Because they contain a kink, they do not pack together nicely and are not solid at room
temperature, but will turn solid in the refrigerator. Like Saturated fats, however, they are quite
stable and do well when used in cooking. This type of fat is found mostly in olive oil, and in the
oils from almonds, pecans, cashews, peanuts and avocados.
This includes Palmitoleic Acid (Omega 7) that is found in sea buckthorn, macadamia nuts, and
algae. It is a key component in the formation of skin, hair and nails. It is also made from palmitic
acid (a saturated fat). It is an important fat for fertility.
Polyunsaturated Fats
Polyunsaturated fats have 2 or more double bonds and therefore lack 4 or more hydrogen atoms.
The two most commonly found are double unsaturated Linoleic Acid with 2 double bonds and
triple unsaturated Linolenic Acid with 3 double bonds. (Say those 3 times fast!) Your body
cannot make these two fats and so they are considered essential fatty acids (EFA's).
These fats remain liquid even when refrigerated. These oils are highly reactive and will go rancid
very quickly, particularly Linolenic Acid. They should never be used in cooking or heated.
These are our Omega 6 and Omega 3 fatty acids, and we are going to be talking about them, a
lot. This includes linoleic acid (LA), alpha linolenic acid (ALA), Dihomo-gamma-linolenic acid
(DGLA), Eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA.
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Proteins
Protein…protein…protein. Get use to hear this now. In pregnancy we talk a lot about protein.
Protein is a broad word used to describe any compound that can be broken down into amino
acids, or amino acids themselves.
To function properly, the body requires 20 different amino acids, that we know of. Of those 9 are
essential, meaning we have to consume them via our diet. The others our body CAN synthesis
from other nutrients, but only if we have those nutrients in our diets and their conditions and
diets are right. I want to break down each of the 20 different amino acids today…. bear with me.
Amino Acids are the building blocks of our body. Every aspect of our body requires amino acids
to function. They are required for the growth of muscles, skin, hair, nails, and hormones. Protein
doesn't work alone, though. Several other nutrients are required to utilize protein in the body:
fats, b vitamins, and zinc are the most important.
For a normal adult, protein should consume about 1/4-1/2 of the dietary intake, and should be
balanced with vitamin rich fruits, vegetables, and grains, as well as fats to aid in their utilization.
Many foods contain protein. We often think of MEAT as the main source of protein, and it is
kind of is, but the options are vast, and it can add up if you are combining a variety of foods
together.
• Meats - Yes, you can get protein from meat. I think we all know this one. As well
as quality saturated fats (if you are eating wild game, or grass-fed, pasture raised
animals). I recommend eating meats in their natural state, meaning bone in/skin
on. You really get, not only the best flavor, but the best overall nutrition.
• Fish - Okay, this is a meat, but it is also typically, different in its nutritional
profile. Many fish, such as salmon and sardines, are rich in Omega 3 fatty acids
and less saturated fat. This alone gives it a different distinction from "meat." We
need both in the diet.
• Dairy – Dairy provides proteins, vitamins and a cool fat called CLA
• Eggs - My personal favorite for conception nutrition. It is a great source of

proteins needed for growth and development in the egg and sperm…it's an EGG,
its job was to grow a life.
• Legumes - Beans! I dislike soy beans for a number of reasons, but they are one of
the highest legume sources of protein. Moderation is key with soy, as too much
can cause hormone disruption. The key to soy is fermentation! Other beans need
to be sprouted. Sprouting unlocks proteins and vitamins and also breaks down the
gas causing sugars. Beans are ancient component of diet. We know that Native
Americans cultivated Black Beans up to 7,000 years ago…goo!
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• Nuts and Seeds - Nuts and Seeds also do best when they are soaked/sprouted.
This early germination stage is higher in protein and vitamins. Almonds are my
number one, then Cashews and Sunflower Seeds. We use these quite a bit. There
are a couple that you can consume without sprouting: coconut, Avocado are the
ones that come to mind.
• Grains - Many wild grains, or more primitive grains, are rich in protein. Wild
Rice, Quinoa, Oats, Rye, Spelt, etc.… Like the Beans, Nuts and Seeds, most
grains need to be soaked/sprouted before cooking. Some grains that are okay not
being sprouted include: Millet, Amaranth, Quinoa, and Wild Rice (so the more
primitive grains).
• Vegetables - Many green leafy vegetables also contain protein in them. Not as
much as animal product, beans and legumes, but they do and should be consumed.
These include: Broccoli, Asparagus, Brussels, Cauliflower, Sea Vegetables
(Spirulina, seaweeds), and Mushrooms.
The Essential Amino Acids

Alright, I wanted to do a snippet on each of the essential amino acids, what foods you get them
in and what they do in the body.
These are our 9 essential amino acids, meaning you must consume them in the diet.
• Histidine - Histidine is ESSENTIAL for fertility, in fact entire papers have been
written on the impact histidine has on fertility (male and female) and fetal
development. It is necessary as a catalyst for enzymes in the body. It is a
precursor to histamines. It also aids in hemoglobin oxygenation. Red Meat, Pork,
Chicken, Tuna, Salmon, Pumpkin Seeds, Eggs, Cheese, Lentils, Quinoa, Wild
Rice
• Isoleucine - Isoleucine is a Branch Chain Amino Acid, and is essential for muscle
growth, oxygenation, and for managing blood sugar levels. In order to fully break
down Isoleucine in our diet, we NEED Biotin. Without Biotin, we cannot utilize
Isoleucine. Branch Chain Amino Acids (BCAA’s) are essential for proper
ovulation and fetal development. Low intakes are associated with recurrent
miscarriages. Eggs, Sea Vegetables (Spirulina), Birds (Chicken, Turkey, Goose,
Grouse, Duck), Rabbit
• Leucine - Leucine is very similar to Isoleucine. It is also a Branch Chain Amino

Acid that is essential for fertility and pregnancy. It also needs Biotin to be
synthesized. Leucine has a role in metabolism, maturation and improving quality
of female eggs. Red Meat, Pork, Chicken, Salmon, Peanuts, Almonds, Eggs,
Lentils, Pinto Beans, Oats.
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• Lysine - Lysine is needed for collagen, and elastin production. It is also an

important protein for eye function. It plays a role in calcium absorption, muscle
growth, and in the production of hormones, enzymes and antibodies. Lysine
supplementation has been shown to increase sperm count, motility and enhance
ejaculation strength. Red Meat, Chicken, Pumpkin Seeds, Eggs, Lentils, Azuki
Beans, Peas, Kidney Beans, Navy Beans, Garbanzo Beans, Amaranth, Quinoa
• Methionine - Methionine is essential in the biosynthesis of other amino acids

(cysteine, carnitine) as well as phospholipids and lecithin. Methionine works
directly with the RNA of our cells. Deficiencies in Methionine are linked with
increased oxidative stress in the ovaries and testes. Methionine should be
consumed with Cystine. Wild Turkey, Fish and Seafood (Salmon, Tuna, Trout,
Herring, Crab, Shrimp, Spirulina) Brazil Nuts, Eggs, Full Fat Dairy, Roman
Beans
• Phenylalanine - Phenylalanine is a protein found naturally in breast milk. It is

naturally converted into Tyrosine, which is then converted into Dopamine,
Norepinephrine, and Epinephrine. Red Meat, Poultry, Pork, Fish (Salmon, Tuna,
Snapper, Mackerel), Pumpkin Seeds, Parmesan Cheese, Eggs, Yogurt, White
Beans, Adzuki Beans, Kidney Beans, Lentils, Teff, Quinoa, Wild Rice, Millet,
Amaranth, Spinach, Leafy Greens,
• Threonine - Threonine is needed to produce collagen, muscle growth, heart

muscle strength, and the production of gastric enzymes. Threonine has an effect
on the immune system, and has been shown to improve male fertility. Red Meat,
Pork, Liver, Fish (Salmon, Shellfish), Pumpkin Seeds, Sunflower Seeds, Kidney
Beans, Black Beans, Pinto Beans
• Tryptophan - Tryptophan is a precursor to neurotransmitters in the brain

(Serotonin, and Melatonin), as well as Niacin. Melatonin is a potent antioxidant
that helps to reduce oxidative stress associated with weak eggs and sperm.
Pumpkin and Squash Seeds, Cheese (mozzarella, ricotta), Halibut, Tuna, Poultry,
Shellfish (crab, Lobster), Roman Beans, White Beans, Eggs
• Valine - Valine is also a Branch Chain Amino Acid. Valine regulates the
absorption of other proteins an in the regulation of liver function. It is also an
energy source for muscles. Valine intake is associated with better fertility
outcomes. Read Meat, Poultry, Dairy (milk, cheese, yogurt), eggs, Pumpkin Seeds
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Fat Soluble Vitamins
Many would argue that these are the single most important nutrients for successful fertility,
conception, and pregnancy, and they are the most commonly deficient.
Over 90% of Americans do not consume the minimum requirements for Vitamin D and Vitamin
E, and over 50% of Americans do not consume the minimum requirements for Vitamin A. As we
discuss the functions of the ovaries and testes and how nutrition plays into these functions, you
will see these nutrients are the stares of the show.
Vitamin A
Vitamin A comes in 2 dietary forms; Provitamin A Carotenoids (Beta-Carotene, Alpha-Carotene,
Beta-Cryptoxanthin) and Preformed Vitamin A Retinoids (Retinol, Retinal, and Retinoic Acid).
There are also synthetic versions of Vitamin A. These are created in the laboratory, and are often
used in supplementation, and in research. The tend to be more water-soluble, and easier to
regulate in trials, but also more toxic.
Carotenoids in the diet are converted to Retinol (the more usable form of Vitamin A). The Liver
stores Vitamin A in an alcohol-based form called Retinyl Esters. (which is why it is such a
nutritional powerhouse for dietary retinol - esters are converted to retinol in the small intestines).
There is a negative feedback mechanism in place that "measures" the levels of retinol in the liver.
When there are adequate levels of Vitamin A in the body, there is an inhibition of both
absorption of Carotenoids from the diet and a decrease in conversion to Retinol in the Liver. The
ratio varies from 4:1 to 55:1. Conversion is also limited in the presence of other nutritional
deficiencies, such as zinc.
Carotenoids are potent antioxidants. There are over 750 of them found in plants with only Beta-
Carotene, Alpha-Carotene and Beta-Cryptoxanthin being able to convert to Vitamin A Retinol.
Beta-Carotene is the one most referenced. On their own, Carotenoids are potent antioxidants that
help neutralize toxins in the body. To actually function, they must be converted to retinol. There
main dietary function is the serve as a source of Retinol, as Retinol is the true Vitamin A.
When you hear "Vitamin A" what you should really be hearing is "Retinol." This is the usable
form of Vitamin A in the body. It is ESSENTIAL for human health and development. It is
converted into Retinal and Retinoic Acid dependent on the body's needs. Retinol functions on a
cellular level, controlling cellular development and growth. Retinol plays an especially important
part in the development of embryos. Retinal is used in eye health and development. Retinoic
Acid is necessary for hormone function and genetic expression, as well as tooth and bone
growth...all important functions for pregnancy, childbirth, and fetal development.
A case study published by the Journal of Women’s Health Care assessed the risk associated with
Vitamin A and its impacts on female fertility issues. The study concluded that vitamin A is
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essential for normal female reproductive function as well as for many embryonic events
throughout pregnancy and, finally, to a complete failure of reproduction prior to implantation or
abnormal fetal development.
Vegetable Sources: Pumpkin (and other orange winter squash), Sweet Potatoes, cooked Leafy
Greens (spinach, turnip greens)
Animal Sources: Liver, pasture raised Eggs, pasture raised Dairy (butter), Salmon
Is Vitamin A Toxicity a Real Concern?

In 1995 an article written in the New York Times stirred the prenatal nutrition pot. This article
“Study Links Excess Vitamin A to Birth Defects” create a swirl of thought and discussion over
the dietary intake of foods high in Vitamin A, like liver. The article stated,
“Women who consume excessive amounts of vitamin A during the early months of pregnancy
can cause serious birth defects in their unborn children, a large new study has shown...The study
showed that 1 baby in 57 born to women taking doses of vitamin A above 10,000 international
units daily was damaged as a result...The higher the doses consumed, the greater the risk, the
researchers found. Babies born to women who consumed more than 10,000 international units of
the vitamin daily were 2.4 times as likely to be born with such defects as babies exposed to 5,000
international units or less. But babies exposed to 20,000 international units during the first three
months of gestation were about four times as likely to be born with defects that included cleft lip,
cleft palate, hydrocephalus and major heart malformations.”
So, this specific study that is mentioned in the New York Times was a survey study done at
Boston University School of Medicine. Meaning the Dr. conducting the study interviewed
22,748 women. He did in-depth interviewing into the supplements they were taking and the
foods they were eating. 98.6% of the women interviewed were well under the toxic amount of
Vitamin A. Those that were consuming higher amounts, received the majority of this Vitamin A
in synthetic form from prenatal vitamins and fortified foods. When you read the actual article
published in the New England Journal of Medicine, little of the Vitamin A supplied was via
natural foods. The majority was via supplementation.
This is not the only study that has been done. In fact, there have been several, dating back to
1967 in fact. The findings were slightly varied, based on methods, but there are some key
features in these articles that need to be addressed.
• The first thing to note is that the research done between 1967 - 1986 that are most
frequently referenced were done using a synthetic and isolated form of Vitamin A
that was water soluble. This meant that it did not accumulate in the tissues as
readily as dietary Vitamin A and was easier to regulate for testing. But, because it
did not accumulate, it did not activate the negative feedback mechanisms in the
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Liver that regulate Vitamin A metabolism. (interesting) The synthetic forms have
a long history of being linked with birth defects, in lab animals and humans.
• In one study, dosages of 35,000iu of were given daily during the first 10 days of a
rat’s gestation cycle (gestation is 16 weeks longs) in one study to induce birth
defects. That is a HUGE amount per weight.
• Isotretinoin is a synthetic Vitamin A that was been linked to birth defects, and is
commonly found in Accutane.
• These defects are only seen when high doses of Vitamin A are consumed in the
first trimester.
• In order to elicit birth defects, dosage needed to be maintained at high levels daily
over the course of weeks - months.
The link between dietary Vitamin A and birth defects is literally non-existent. In fact, you would
need to consume in excess of 20,000iu per day of retinol (not beta-carotene) over the course of
weeks/months in order to induce an overdose dietarily. (if you are eating that much liver, you
like liver way more than I am giving the population credit for.) Not a single study links Beta-
Carotene consumption to birth defects.
Because Liver is a rich source of Retinol (via esters), it has been the dietary black sheep for the
prenatal diet since the first study linked high levels of Vitamin A (via synthetic). The amount of
Vitamin A reserves found in Liver is not static and can range from 3,000iu per 3oz to 12,000iu
per 3o, with some sources (depending on region and diet) can be upward of 25,000iu per ounce
serving. This includes your Cod Liver Oil Fish Oil supplements.
So, to reiterate: Check your prenatal, other supplements (life fish oils) and your consumption of
synthetic, fortified vitamins in the diet. You are more likely to be exposed to overdoses that are
linked to birth defects from those sources. Need a good prenatal, let me know. Birth defects were
seen after DAILY CONSUMPTION OVER WEEKS - MONTHS at high levels (exceeding
10,000 iu) of preformed Vitamin A, not Provitamin A Carotenoids. Play it safe and limit Liver to
1x per month in the first trimester...if you just love Liver and need to eat it.
Vitamin D
The common occurrence of Vitamin D deficiency, “the sunshine vitamin”, is a hot topic right
now. The debate rages as to why so many people are testing low for this essential vitamin, 90%
of which comes from our exposure to sunlight.
Vitamin D is a pro-hormone vitamin, meaning it is necessary in the production of reproductive
hormones in both men and women. Vitamin D receptors have been found on male testes and
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sperm, the ovaries of women, and placenta. The research on how Vitamin D affects fertility is
limited, but what they have found so far seems very promising.
One such study, from the Yale University School of Medicine, concluded that of the women
tested only 7% had normal Vitamin D levels.
Dr. Lubna Pal, from Yale, said:
"Of note, not a single patient with either ovulatory disturbance or polycystic ovary syndrome
demonstrated normal Vitamin D levels; 39 per cent of those with ovulatory disturbance and 38
per cent of those with PCOS had serum 25OHD levels consistent with deficiency. Given the
pandemic of Vitamin D insufficiency, if indeed our observations are substantiated, aggressive
repletion with Vitamin D may emerge as an alternative approach to facilitate ovulation
resumption with minimal to no risk for ovarian hyperstimulation syndrome or multiple
pregnancy."
Another study found that Vitamin D worked as a modulator for implantation of the fertilized egg
and formation of the placenta. Which if deficient, could lead to miscarriage.
Researchers from Denmark found an increase in sperm motility when men with low sperm
motility were given Vitamin D supplementation.
In our body. Just like our reproductive hormones, Vitamin D is made from Cholesterol. Without
enough good cholesterol in our diet, our reproductive hormones do not work right. Vitamin D is
converted in our body, as well as consumed in the diet. To make Vitamin D, we need to have
Cholesterol in our skin. When the body encounters UVB rays, the cholesterol is converted into
Vitamin D. Without sunlight UVB rays, or Cholesterol (good cholesterol) we cannot make
Vitamin D. In certain areas of the world, Vitamin D deficiency is more common, specifically
areas north of the 37th parallel and areas above 5,000ft in elevation where the UV rays are
different and not capable of create adequate Vitamin D in the body. In these areas dietary intake
is extremely important.
There are Vitamin D receptors on the Ovaries, Endometrium, Fallopian Tubes, and Placenta. The
receptors are connected to nutrient availability. Why? Because if there is not enough food being
consume (nutrient dense food, that is), then the body naturally knows it is not an opportune time
for conception. This is primitive. The body would naturally encourage reproduction at times
when the sunlight and foods are plentiful (gestation is 9-10 months), so that babies would be
born at a time when breast milk would have the highest amounts of nutrition…. conception in
October, baby born in July. As the Vitamin D levels increase and attach to the ovaries, they
stimulate the production of reproductive hormones at the different stages of menstruation
(progesterone and estrogens). If there is not enough Vitamin D attached to the ovaries, the
ovaries do not release an egg for fertilization because the body is not nutritionally prepared for
conception. It is a natural birth control, to make sure babies are born at a time that they are most
likely to survive. And this is just the role of Vitamin D on ovulation and conception (although
that is an important link to other menstrual irregularities).
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Receptors are also in the endometrial lining of the uterus. Vitamin D attaches to these receptors
and stimulates the production of progesterone to maintain the pregnancy. There is also a link
between the Vitamin D deficiency and Endometriosis and other issues with Endometrium.
Receptors are also found on the growing placentas. Vitamin D attaches to these receptors and
stimulates the production of progesterone to maintain the pregnancy, as well as stimulates the
growth of the embryo (specifically by stimulating bone growth, and hormone formation.)
It is not just female reproductive health that is highly dependent on Vitamin D. A two-part study
done in Denmark looked at the effects of Vitamin D supplementation on sperm quality. The
researchers found vitamin D raised calcium levels in the sperm and that, in turn, increased their
motility and the proportion of the sperm undergoing the changes needed to fuse with a female
egg. But there is a threshold in which too much vitamin D actually decreases sperm function.
Less research has been done of male fertility, and thus we do not have good, reliable data on how
many nutrients function in male fertility health.
So, how much Vitamin D do you need? Well, that varies depending on your age, skin type and
underlying health conditions. The body can make between 10,000-20,000IU from sun exposure
alone. Often those suffering from deficiencies will need to take high doses of vitamin D to
alleviate their symptoms, but it is always best to consult a professional before taking any vitamin
supplements to assess your blood levels and help you dose correctly.
Plant Sources: Mushrooms (Shiitake), Fermented Soy (Miso, Tofu, Tempeh, Natto)
Animal Sources: Fish (Salmon, Sardines, Tuna), Pasture Raised Eggs, Grass-Fed Dairy,
Liver
Vitamin E
Vitamin E deserves more attention than it has been getting for reproduction. It is often
overshadowed by the more easily diagnosed Vitamin D deficiency.
Without Vitamin E, our bodies cannot reproduce...period!
Vitamin E is embedded into the lipid bilayer of our cells (the exterior "skin"). Although there is a
lot of gaps in the research on Vitamin E and reproduction, there are some very good correlations.
• We KNOW that Vitamin E deficiency and Low Vitamin E levels are associated
with Luteal Phase Defect
with Anovulation
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with Frequent Miscarriage
• We KNOW Vitamin E is directly correlated with the amount of Progesterone,

high Vitamin E and High Progesterone.
• We KNOW diets low in Vitamin E cause the Ovaries to produce more and
smaller follicles and weak corpus luteum.
• We KNOW diets low in Vitamin E causes Ovaries to swell with neutral fats in the
Ovarian Cortex (which should be in the lipid bilayer).
• We KNOW Vitamin E increases Endometrial Blood Flow to thicken the

Endometrial Lining
• We KNOW Vitamin E increases the secretion of Progesterone from the Corpus

Luteum and Endometrium to sustain pregnancy.
• WE KNOW Vitamin E helps protect sperm’s cell membranes from damage
• WE KNOW Vitamin E improves sperm motility (movement)
• WE KNOW Vitamin E helps protect DNA in both sperm and eggs
• We KNOW Vitamin E is found in the Pancreas and plays a role in Insulin

Regulation
• We KNOW Vitamin E helps regulate the Thyroid Hormones
• We DON'T KNOW the mechanisms behind it.
Most of the theories behind how Vitamin E works has to do with its antioxidant properties and
its ability to reduce oxidative stress (More on this later)
Vitamin E is a powerful antioxidant. It is found in many foods with oils that go rancid quickly,
like Almonds. Vitamin E has a job, in these nuts, to stabilize the polyunsaturated oils in them.
Polyunsaturated oils are very unstable and are quickly destroyed in cooking, or exposure to UV
rays. (NOTE: Keep your oils in dark colored bottles, and in the fridge to keep them from going
raced faster. Same goes for your raw nuts and seeds. If they smell funny, throw them out, they
are rancid.)
Vitamin E's antioxidant properties have been well known in treating skin conditions. Newer
research points to a deeper role for Vitamin E, in the regulating immune functions and hormones
production, as well as in the inflammation pathways.
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Vitamin E deficiency is becoming an all-too-common condition. There are many things in our
environment that attribute to the loss of Vitamin E. here are certain common environmental
toxins and lifestyle choices that deplete the body of Vitamin E, and as you'll see, it's not all that
common in the diet. Consumption of excess unsaturated oils. Unsaturated fats have to use
Vitamin E to prevent oxidation, therefore it pulls it from our tissues. Excessive Estrogen is also a
factor in Vitamin E depletion…. this would apply to those who are being exposed to high levels
of environmental and dietary estrogens, as well as those who have an abnormal production of
estrogen causes by hormonal disorders and obesity (our fat cells produce estrogen). Chlorine and
Fluoride (found in our tap water) can deplete Vitamin E in our bodies as well. Those who fit into
those categories need to consume more.
Plant Sources: Nuts & Seeds (Sunflower Seeds, Almonds,), Avocado, Broad Leaf Greens
(Spinach, Swiss Chard, Turnip Greens, Beets Greens), Asparagus, Peanuts, Olives/Olive Oil
Animal Sources: Seafood (Shrimp, Scallops, Abalone), Fish (Salmon, Trout), Pasture Raised
Eggs, Grass Fed Butter, Liver
Vitamin C
No Vitamin C is not a fat-soluble vitamin, but it’s role in supporting Vitamin E is crucial to
fertility and it seemed a better spot for discussion. Vitamin C is an antioxidant, helps to maintain
cartilage structure and function, but is also helps to recycle and support the functions of Vitamin
E. Together they help to reduce oxidative stress that can have a negative impact on both male
and female fertility. There is also some evidence that vitamin C supplements may improve
semen quality. A study in infertile men showed that taking 1,000-mg vitamin C supplements
twice a day for up to 2 months increased sperm motility by 92% and sperm count by more than
100%.
Plant Sources: Fruit (Papaya, Strawberries, Pineapple, Oranges, Kiwi, Cantaloupe, Tomato,
Lemon, Limes), Cruciferous (Broccoli, Cauliflower, Brussels, Bok Choy), Bell Pepper, Broad
Leaf Greens (Collard Greens, Kale, Turnip Greens, Beet Greens), Parsley, Fennel
Animal Sources: Liver
Vitamin K, the Elusive Activator X

Go back to what I was telling you about Dr. Weston A. Price and his studies in the 1930’s. He
spent much of his life traveling in a time where ancient and primitive civilizations still existed in
their natural state. His life’s work was to understand how nutrition affected dental health. What
he found was so much bigger. He hypothesized that there was a vitamin, which he called vitamin
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x, that was missing from the "civilized" and industrialized diet, that was rich in carbohydrates,
but was prevalent in the primitive diets. We know now that this Vitamin X is in fact Vitamin K2.
Vitamin K2 is a fat-soluble vitamin that is produce through bacterial fermentation (either in the
form of cultured food products, or by our digestive bacteria in our guts), or in cultured dairy
products and bone marrow. The RDA for Vitamin K is not accurate, and many studies suggest
that 90+% of Americans don't consume enough and are deficient
It's role in the body is only just starting to be understood, but its main known function is that of
blood clotting (actually done by K1, not K2). K2 on the other hand works throughout the body.
A study in 2016, examined the role of Vitamin K2 and PCOS (polycystic ovarian syndrome) and
found that Vitamin K2 lowered levels of DHEA and free testosterone.
Additional studies have shown Vitamin K2 to improve insulin sensitivity in diabetes patients
leading researchers to believe that Vitamin K2 would have similar benefits for patients with
PCOS.
Animal studies have also shown that Vitamin K2 improves testosterone production therefore
having the potential to improve sperm counts and other functional measure of sperm
Studies have also shown Vitamin K1 deficiency to occur in higher rates in patients with
endometriosis with severe bleeding
It used to be thought that your body could make all the K2 you needed by converting K1, but this
doesn't seem to be the case. K2 needs to be consumed in the diet as well. Just like some other
vitamin absorption issues, the convert ion of K1 to K2 is dependent on enzymes and bacteria in
the digestive system. (only about 10% of dietary Vitamin K1 will be absorbed into the
bloodstream on a good day.) Many of us do not have healthy gut bacteria, and do not convert
nutrients well. Others may have genetic mutations that limit their capacity to break down certain
vitamins into their useable forms. It is best to consume K2 in the diet via fermented and cultured
foods, as well as quality animal products.
Plant Sources: Broad Leaf Greens (Kale, Spinach, Mustard Greens, Collard Greens, Beet
Greens, Turnip Greens), Cruciferous (Broccoli, Brussels), Parsley, Fermented Vegetables
(Kim Chi, Sauerkraut)
Animal Sources: Liver, Pasture Raised Eggs, Grass Fed Butter
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Water Soluble Vitamins B Vitamins
Your B vitamins are a group of vitamins with similar structure and functions. They work as a
group and often require each other for absorption and function in the body. As a group these
vitamins have very important jobs in regulation the enzymatic reactions that create energy from
the calories we consume (the Krebs Cycle), genetic methylation and expression, as well as the
formation and function of reproductive hormones, blood formation and function and
neurotransmitter formation and function. They all play off one another, so it is difficult to
separate them. Deficiency in B6 is associated with frequent miscarriages. B6, B12, and B9
(folate) are necessary for blood health. Not only does it make up red blood cells, but it works on
the fluidity of the blood. Thinning the blood and increasing circulation without increasing the
risk of bleeding. There is another genetic mutation that is associated with infertility because of
the lack of the enzyme necessary to process B vitamins, specifically B6 and B12. Each of these
little water-soluble compounds is required for fertility and pregnancy and being water soluble
you need to consume them every day. One key study found that when studying the link between
multivitamin supplements and the risk of ovulatory infertility, taking a multivitamin at least three
times weekly was associated with a reduced risk of infertility.3 More specifically, the researchers
concluded that B-vitamins likely yielded the greatest impact.
B1 - Thiamine
Like all the B vitamins it is essential in mitochondrial health, and more importantly the
conversion of carbohydrates and fats into ATP energy. In one study, 30% of pregnant women
tested had a measurable B1 deficiency. One study in Japan linked thiamine deficiency with
recurrent miscarriages. Pyruvate is the base molecule of metabolism. Thiamine is important for
the formation of pyruvate. In these studies, low thiamine was associated with an increase in
abnormal oocyte (eggs) formation. These changes were corrected by increasing dietary thiamine.
Thiamine and Biotin work best together and in the studies, we see that there is an increase in
oocyte maturity and health when diets are rich in thiamine and biotin.
Plant Sources: Nuts and Seeds (Sunflower Seeds), Legumes (Navy Beans, Black Beans,
Soybeans, Lentils, Pinto Beans, Lima Beans, Lentils, Split Peas), Grains (Oats, Barley)
B2 – Riboflavin
Neurological development of your baby in the first trimester is highly dependent on riboflavin. A
deficiency also predisposes you to a higher risk of preeclampsia. Deficiency is much more
common in vegans, and vegetarians who do not consume enough dairy and eggs. Riboflavin, B6,
B9 and B12 all play an important role in genetic methylation. Deficiencies can be associated
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with poor methylation and recurrent miscarriage. Homocysteine is a byproduct that is often
elevated in certain genetic conditions and when there are deficiencies in the B vitamins needed
for proper methylation. Elevations in homocysteine and certain genetic conditions can affect
both the oocyte and the sperm.
Plant Sources: Soy (Tofu, Tempeh, Miso), Almonds, Broad Leaf Green Vegetables (Spinach,
Beet Greens), Asparagus, Cremini Mushrooms
Animal Sources: Pasture Raised Eggs, Grass Fed Dairy, Turkey
B3 – Niacin
Like all the other B vitamins it plays a role in mitochondrial function, as well as carbohydrate
and fat metabolism into ATP energy. In addition, niacin is needed in the metabolism of amino
acids into neurotransmitters, and in the synthesis of steroid hormones (estrogen, progesterone).
B3 deficiency is linked with miscarriage. A study in Australian linked niacin deficiencies with an
increased risk of miscarriage. Niacin, in the form of NAD, is crucial in the first few weeks of
pregnancy. NAD is required for metabolism and energy production needed for embryos to
develop properly.
Plant Sources: Peanuts, Sunflower Seeds, Sweet Potatoes, Brown Rice, Asparagus, Cremini
Mushrooms
Animal Sources: Fish (Tuna, Salmon, Sardines), Shrimp, Turkey, Chicken, Lamb, Beef
B5 – Pantothenic Acid
Pantothenic Acid is necessary for the use of Riboflavin. It is also essential for mitochondrial
health, and in the conversion of carbohydrates and fats into ATP energy. It is also necessary for
the metabolism of cholesterol which is needed for all those hormones. A study done in Japan
looked, specifically, at the role of pantothenic acid in the health of sperm. It found that
pantothenic acid deficiency was associated with lower testosterone levels, and corticosterone
levels, and showed negative impacts on sperm motility
Plant Sources: Mushrooms (Cremini, Shitake), Avocado, Sweet Potato, Legumes (Split Peas,
Lentils), Broccoli, Cauliflower
Animal Sources: Grass Fed Dairy (Yogurt), Turkey, Chicken, Fish (Salmon), Pasture Raised
Eggs
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B6 – Pyridoxine
The active form of B6 is called pyridoxal-5-phosphate. B6 is critical for conception and first
trimester nutrition. P5P can be an aromatase inhibitor (more like a regulator), meaning it also
blocks the enzyme that signals estrogen synthesis. Too much of this form of B6 at the end of
pregnancy can cause a deficiency in the amount of estrogen being produced. This in turn could
cause a deficiency in the cascade of processes that rely on the adequate amount of estrogen and
testosterone. In addition, p5P is needed for the proper synthesis of the neurotransmitters, and
genetic methylation. P5P deficiency is a common cause of morning sickness in the first trimester.
Research shows that giving women vitamin B6 can increase their chances of becoming pregnant.
Plant Sources: Sweet Potato, Potato, Cruciferous (Cabbage, Brussels, Collards, Kale),
Spinach, Winter Squash, Banana
Animal Sources: Fish (Tuna, Salmon), Turkey, Chicken, Beef
B7 – Biotin
This is not a commonly mentioned B vitamin, but as your baby begins to develop, this vitamin is
important for the correct development of skin, hair and nails, among other things. 30% of
pregnancy women will be biotin deficient despite adequate intake. Biotin and thiamin work
together and research have linked deficiencies in both to poor conception outcomes.
Plant Sources: Nuts & Seeds (Almond, Walnuts), Peanuts, Sweet Potato, Onion, Tomatoes,
Carrots, Oats, Banana
Animal Sources: Pasture Raised Eggs, Salmon
B9 – Folate
Folate not Folic Acid. Please choose a prenatal with Folate, and preferably Methylfolate.
MTHFR is a gene that methylates folate. It is estimated that 50% of the population has some
form of MTHFR genetic mutation that limits the body's ability to methylate adequate amounts of
folate. Folic acid is not a naturally formed vitamin, it is a synthetic. Recent research has shown
that folic acid is not well used in the body and may be linked to increased risk of autism. Folate
is essential for neurological formation in early pregnancy.
Women who don't get enough folate in their diet are at a higher risk of having a baby with a
neural tube defect. Folate supplementation started before conception and continued through early
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pregnancy has been found to cut the occurrence of these birth defects by up to 60 percent. We
also see that folate helps to increase and regulate progesterone levels and regulate ovulation.
The need for folic acid or folate in women of childbearing age is well-known. The process from
germline stem cell to sperm cell takes about 60 days. Folate is an essential nutrient when it
comes to cell division and DNA synthesis. Folate levels measured in semen have been associated
with sperm count and health. One study found that low folate levels in semen were associated
with poor sperm DNA stability. From this, we may learn that folate plays an important role in
sperm health.
Plant Sources: Legumes (Lentils, Pinto Beans, Garbanzo Beans, Black Beans, Navy Beans,
Kidney Beans), Broad Leaf Greens (Spinach, Collards, Turnip Greens, Beet Greens)
Cruciferous (Cabbage, Bok Choy, Broccoli, Cauliflower, Brussels), Parsley, Asparagus, Fruit
(Avocado, Orange, Cantaloupe
B12 – Cobalamin
B12 is important for methylation, metabolism and blood cell formation and function. Certain
blood clotting disorders are associated with higher rates of miscarriage. B12 is required for
proper coagulation and deficiencies are seen to increase homocysteine. Hypercoagulability due
to raised homocysteine levels may lead to fetal loss when vitamin B12 deficiency first develops.
Long term deficiency can cause infertility by changing ovulation and oocyte health. We also see
a decrease in implantation success with B12 deficiency. Men with low vitamin B12 levels are
likely to be one of the causes of idiopathic male infertility, especially within men who have the
MTHFR C667T genetic mutation.
Plant Sources: Cremini Mushrooms

Animal Sources: Fish (Sardines, Salmon, Tuna, Cod), Scallops, Beef Liver, Lamb, Beef,
Pasture Raised Eggs, Grass Fed Dairy, Turkey, Chicken
Choline
Choline is the precursor of Betaine, and important nutrition needed for methylation. It is
estimated that 95% of pregnant women do not consume adequate amounts of choline in
pregnancy. Without enough choline there can be hindrance in gene expression. It is often thought
that because our body makes some of its own Choline, that dietary intake is not necessary. This
is incorrect.
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Plant Sources: Broad Leaf Greens (Collards, Swiss Chard), Cruciferous (Cauliflower,
Brussels, Broccoli), legumes (Green Peas), Asparagus
Animal Sources: Shellfish (Shrimp, Scallops), Pasture-Raised Eggs, Fish (Cod, Tuna,
Salmon, Sardines), Turkey, Chicken, Beef
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Minerals
Minerals are, well, elements like sodium, calcium, and magnesium, that are types of
rocks, really. We NEED them in our diet for our body to function. Many of them are enzyme
catalysts that are required to ignite chemical reactions at a cellular level.
Our dietary minerals are divided into Macrominerals and Microminerals.
Macrominerals
• Sodium
• Calcium
• Potassium
• Chloride
• Phosphorus
• Magnesium
Microminerals
• Iron
• Zinc
• Iodine
• Selenium
• Copper
• Manganese
• Boron
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Calcium
With 50-80% of women of reproductive age not consuming enough calcium, making sure your
prenatal has adequate calcium is important. Calcium is essential for both male and female
fertility. Calcium is a cellular messenger, among many other things. Calcium deficiency is
mostly researched in male fertility as it has a strong influence on the formation of sperm.
Calcium is more important, as far as we know, in male fertility outcomes than female. The
prostate and testicles have one of the highest concentrations of calcium.
Plant Sources: Soy (Tofu, Tempeh, Miso), Sesame Seeds, Broad Leaf Greens (Collard Greens,
Spinach, Turnip Greens, Mustard Greens, Beet Greens),
Animal Sources: Fish (Sardines), Grass Fed Dairy
Iron
Iron is the cofactor of enzymatic conversion of cholesterol into steroid hormones (progesterone
and estrogen), as well it is needed for oxygenation of both mom and baby. Heme based iron is
the most absorbable form (animal based), and non-heme iron (plant based) being poorly
absorbed (mostly due to the content of oxalates in plants containing iron. Iron deficiency has
been linked to infertility, miscarriage, low birth weight, and preterm labor. Researchers have
found that women with inadequate iron stores are more likely to suffer from anovulation,
meaning they fail to ovulate. In men we see that increased intakes of iron can actually have a
negative effect on sperm motility by increases oxidation.
Plant Sources: Soy (Tofu, Tempeh, Miso), Sesame Seeds, Broad Leaf Greens (Collard Greens,
Spinach, Turnip Greens, Mustard Greens, Beet Greens),
Animal Sources: Fish (Sardines), Grass Fed Dairy
Iodine
Hypothyroidism is a common cause of miscarriage. The demand for thyroid hormone doubles in
the first trimester, and dietary iodine makes up a large portion of the thyroid hormone. Although
iodized salts decreased extreme iodine deficiency symptoms such as goiter, this is a deficiency
that is probably more common than we think. It's a bit complicated, but it has to do with the
periodic table. Iodine is a halogen, and so is bromide (a chemical used in the processing of
grains). Iodine receptors and other processes that use iodine have an affinity for all halogens.
Excess intake of bromide, through grain consumption, blocks iodine action. (other very common
halogens include Chloride and Fluoride, I think you know these guys). From 1971-2001 Iodine
intake in the US dropped 50% (on top of all the contributing chemicals that inhibit iodine
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function). The American Academy of Pediatrics and the American Thyroid Association have
each released (among other agencies) recommendations on prenatal vitamins including iodine in
formulation. Iodine testing is mediocre at best, and thus there is not an adequate estimate of
iodine deficiency. Too much iodine can also have a negative impact on fertility, especially
among men. Increased iodine can cause lower sperm counts
Plant Sources: Sea Vegetables

Animal Sources: Seafood (Shrimp, Scallops), Fish (Salmon, Tuna, Sardines, Cod), Grass Fed
Dairy (Yogurt), Pasture Raised Eggs
Magnesium
This is probably the most important mineral for pregnancy. Magnesium is the catalyst of over
300 different enzymes. So, it is much more than just an electrolyte. Magnesium deficiency
affects women’s fertility more so than men. Most Americans, >80% are deficient in Magnesium.
In the Women’s Health Study at Harvard, where 17,000 women were studied, women with a
high carbohydrate diet were seen to be more infertile than those that ate fewer sugars. These high
sugar diets are responsible for increased insulin resistance, which is often seen in women with
PCOS. This can lead to an ovulatory dysfunction. Magnesium-rich diets help preserve insulin
sensitivity and ovulatory function. Magnesium controls follicle stimulating hormone, and
estrogen is dependent of magnesium to function. Both of which are required for the maturation
of follicles and healthy ovulation. We also see that lower magnesium levels are associated with
lower progesterone levels. This can be a cause of miscarriage and weak placental formation in
the first trimester. We see correlations with magnesium deficiency and conditions associated
with a poorly formed placenta. There are correlations with lower magnesium levels and male
fertility as well, it is just as well documented.
Plant Sources: Soy (Tofu, Miso, Tempeh), Nuts & Seeds (Pumpkin Seeds, Cashews,
Sunflower Seeds, Almonds), Broad Leaf Greens (Spinach, Swiss Chard, Beet Greens),
Legumes (Black Beans, Navy Beans, Pinto Beans), Grains (Quinoa, Millet), Avocado, Banana
Animal Sources: Grass Fed Dairy (Yogurt)
Zinc
Zinc is often considered the most important fertility nutrient. Some studies done via IVF research
pointed to the importance of zinc in proper conception. Both the sperm and egg need adequate
amounts of zinc to initial conception. This zinc is accumulated in the sperm and egg and taken
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into conception, not provided by the mother’s diet in the first few weeks. This is an example of
why preconception nutrition is more important that pregnancy nutrition often.
Plant Sources: Nuts and Seeds (Pumpkin Seeds, Sunflower Seeds, Cashews), Legumes
(Chickpeas, lentils), Quinoa
Animal Sources: Beef, Lamb, Liver, Turkey, Shrimp
Selenium
Selenium is most important in the preconception and the 1st trimester (when the fetal heart is
developing) through 2nd trimester phases of pregnancy. Selenium deficiency can make iodine
deficiency worse. Selenium is important for thyroid function and the conversion of inactive
thyroid hormone into active thyroid hormone. Selenium deficiencies in both men and women
may lead to gestational complications, miscarriages and the damaging of the nervous and
immune systems of the fetus. How selenium works on reproductive is still not fully understood.
Plant Sources: Mushrooms (Cremini, Shitake), Soy (Tofu, Tempeh, Miso), Nuts and Seeds
(Sunflower, Sesame), Grains (Brown Rice, Barley), Asparagus
Animal Sources: Fish (Tuna, Sardines, Salmon, Cod), Shellfish (Shrimp, Scallops), Lamb,
Beef, Chicken, Pasture Raised Eggs
Copper
Although excess copper can deplete zinc, copper should naturally increase during pregnancy.
Copper is necessary for the proper development of your baby in the 1st trimester and blood
volume to double in the 2nd. It is theorized that low copper levels alter enzyme systems involved
in reproduction. Typical copper deficiency symptoms include decreased conception rates,
increased days open and delayed puberty and decreased libido and semen quality. High serum
levels of copper can be seen in toxic exposure and zinc deficiency and is associated with poor
implantation. This can be seen after use of copper IUD birth control. Over intake of copper
through the diet is not common.
Plant Sources: Mushrooms (Cremini, Shitake), Nuts & Seeds (Cashews, Sesame Seeds,
Sunflower Seeds, Walnuts), Legumes (Lentils, Chickpeas, Lima Beans), Soy (Tofu, Tempeh,
Miso), Grains (Quinoa, Barley, Millet, Rye), Sea Vegetables
Animal Sources: Seafood (Shrimp), Fish (Sardines)
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Chromium
Chromium is a trace mineral needed for insulin regulation. Deficiency is associated with
gestational diabetes. This is important in preconception as the initial couple weeks of gestation
require large amounts of chromium to regulate insulin for the rise in glucose need. Chromium
deficiency is more common in diets high in refined carbohydrates as this promotes chromium
deficiency and elevates blood glucose. Higher dosage of Chromium should be used in those with
insulin regulatory issues, or a history of high carbohydrate diets. For those with PCOS, increases
chromium in the diet is essential.
Plant Sources: Cruciferous (Broccoli, Cauliflower), Grains (Oats, Barley), Green Beans,
Tomatoes, Black Pepper
Animal Sources: Beef, Pasture Raised Eggs
Manganese
Manganese is the precursor to one of the critical antioxidants in the mitochondria. With
mitochondrial health essential for fertility and early pregnancy fetal development, this is an
important nutrient for conception and 1st trimester health. It is also a cofactor of several
enzymatic reactions associated with bone and joint formation, as well as carbohydrate, protein
and fat metabolism. Deficiency is associated with skeletal deformations, as well as gestational
diabetes. A diet low in manganese may increase the risk for anovulation, or failure of the ovary
to release an egg during a menstrual cycle
Plant Sources: Cloves, Cinnamon, Grains (Oats, Brown Rice), Nuts & Seeds (Cashews,
Almonds, Pumpkin Seeds), Soy (Tofu, Miso, Tempeh), Pineapple, Sweet Potato, Winter
Squash
Molybdenum
Molybdenum is a cofactor in several enzymes associated with antioxidants. It is also a cofactor
of iron metabolism and function, so can help with prevention of anemia. It can inhibit copper and
is important for regulating copper, zinc ratios in preconception.
Plant Sources: Legumes (Lentils, Split Peas, Lima Beans, Kidney Beans, Black Beans,
Chickpeas), Soy (Tofu, Tempeh, Miso), Grains (Oat, Barley), Nuts & Seeds (Sesame Seeds,
Walnuts)
Animal Sources: Pasture Raised Eggs
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Potassium
Potassium is an electrolyte mineral. It is necessary for muscles to work properly. Magnesium is
necessary for the balance of Potassium and Sodium in the blood and cells. Some research shows
that higher levels of serum potassium in the early stages of pregnancy INCREASE the risk of
gestational diabetes and preeclampsia. I believe this is more likely due to magnesium deficiency,
and a lack of this necessary transport mineral causing a buildup of potassium in the blood stream,
more so than an over consumption of potassium. Both men and women need adequate potassium
and sodium for good fertility health. Potassium is a necessary component of male semen.
Women with ovarian cysts (which effects pregnancy and ovulation) may have low potassium
levels.
Plant Sources: Broad Leaf Greens (Beet Greens, Swiss Chard, Spinach), Cruciferous (Bok
Choy, Brussels, Broccoli), legumes (Lima Beans), Sweet Potato, Potato, Banana, Oranges,
Strawberries, Papaya
Animal Sources: Fish (Tuna)
Sodium
This is another important electrolyte in the production of amniotic fluid and blood volume. Of all
the minerals in the diet, sodium is the one that Americans seem to get plenty of, in fact 90% of
Americans OVER CONSUME sodium. Excess sodium, in the form of preservative sodium such
as sodium nitrate/nitrate is associated with poor fertility outcomes in both men and women
Phosphorus
This mineral is important for the health of bones, muscle contractions, and blood clotting.
Phosphorus is a vital component of DNA, RNA, the building blocks of proteins and protein
synthesis. When you metabolize calories into energy, that energy is called ATP. The backbone of
this energy is phosphorus.
Plant Sources: Soy (Tofu, Tempeh, Miso), Nuts & Seeds (Pumpkin Seeds), Grains (Oats),
Broad Leaf Greens (Spinach, Beet Greens, Mustard Greens, Swiss Chard), Asparagus,
Brussels
Animal Sources: Seafood (Scallops, Shrimp), Fish (Tuna, Salmon, Sardines, Cod), Grass Fed
Dairy, Chicken, Beef, Turkey
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Boron
It is primarily there it aids in the absorption of Calcium, Magnesium and other minerals. It is also
needed for your body to convert sunlight into Vitamin D naturally. Dietary boron, at any dose,
caused significant increases in sperm concentration, motility, count, and overall health.
Plant Sources: Dried Fruit (Raisins, Prunes, Dates, Apricot), Nuts & Seeds (Almonds, Brazil
Nuts, Hazelnuts, Walnuts, Cashews), Legumes (Lentils, Chickpeas, Peanuts)
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Reproduction & Nutrition
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Reproductive Hormones
Our reproductive hormones are those produced by the pituitary, ovaries and testes that control
our ability to reproduce. These hormones are found in both males and females but their
expression varies on sex and gives us our sex characteristics. The main reproductive hormone for
women is estrogen and in males testosterone. These hormones are closely related, structurally,
and are the main determinants of sexual expression. When these hormones do not work properly,
then fertility problems can arise.
In both sexes, the hypothalamus and pituitary control the excretion of several hormones that
affect both the ovaries and testicles, and help to time and stimulate steroid hormones for
reproduction. These steroid hormones require vitamins and minerals for their formation and
function. Iron is a component of many of the enzymes required for the formation of our steroid
hormones, while niacin is required for their function.
When the body requires reproductive hormones, the hypothalamus sends a messenger,
gonadotropin releasing hormone (GnRH) to the pituitary. GnRH stimulates the pituitary to
release follicle stimulating hormone (FSH) and luteinizing hormone (LH) into the bloodstream.
Although FSH and LH are names for their function in female reproduction, they are found in
both men and women, and are requirement for proper reproduction in both. Follicle stimulating
hormone prepares and matures the follicles before ovulation. Luteinizing hormone triggers
ovulation.
The steroid hormones include progesterone, estrogen, testosterone, DHEA, and cortisol. All
steroid hormones are made from cholesterol and require cholesterol in the diet for formation.
Estrogen is produces, primarily, in the ovaries. It is a primary driver of the menstrual cycle and
pregnancy. Progesterone is produced, primarily, by the corpus luteum after ovulation.
Testosterones is produced by the testicles. Cortisol and DHEA are produced by the adrenal
glands.
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Female Reproductive Health
The first day of a women’s reproductive hormone cycle is the first day of the bleeding in her
menses. This is signaled by a drop in hormones from the previous cycle. The female
reproductive cycles are broken up into different phases, based on hormonal output.
Menstrual Phase
The Menstrual Phase is the period. From the first day of bleeding through the last day of
bleeding. Through the menstrual phase, hormones are at their lowest baseline, and are in a
resting phase. The average menstrual phase is 5 days. Bleeding should be bright red, not clotted
or profuse, with not brown spotting. Think of this as a recovery phase. There is no outright
nutritional demand, other than to recover from the loss of blood from the menstrual phase. Iron,
B Vitamins, Zinc, Vitamin C, Vitamin A & Magnesium all help to create and store red blood
cells, and recover from blood and nutrient loss.
Follicular Phase
The Follicular Phase constitutes the days leading up to ovulation. FSH stimulates several
follicles, each containing one egg. Out of this handful of primordial follicles, one will mature
faster than the others. As the follicles grow, blood levels of estrogen rise, and by cycle day 7 they
are significantly increased. Estrogen is produced by the developing follicles. This rise in estrogen
begins to inhibit the release of FSH. This drop in FSH allows smaller follicles to die off, giving
the largest and most mature follicle a better chance of successful ovulation. There is a drop in
estrogen as the smaller follicles die off and an addition rise in FSH occurs, causing the larger
follicle to mature to ovulatory size. During this second maturation period, estrogen rises again.
Estrogen and FSH both need adequate amounts of Calcium and Magnesium to function proper,
deficiencies can cause ovulatory irregularity.
Ovulatory Phase
The Ovulatory phase is the time in which the ovary releases the mature egg. This happens when
serum levels of estrogen peak. This rise in estrogen stimulates the release of LH from the
pituitary. The LH surge signals the release of the egg, leaving behind the corpus luteum.
Ovulation can take place 28-36 hours after the LH surge, and 10-12 hours after an LH peak. The
corpus luteum is highly dependent of Vitamin E for progesterone production. Although we are
still not sure why or how, we know that Vitamin E deficiencies can have lasting effects on
ovulation and progesterone deficiency.
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Luteal Phase
The Luteal phase lasts from 12 -14 post ovulation. During this period the body is preparing to
accept a fertilized egg. The remaining corpus luteum that was left behind after ovulation
produces progesterone which helps to increase vascularization of the endometrium to access a
fertilized embryo and allow for placental development. If implantation occurs, the endometrium
signals the corpus luteum to continue progesterone production, and together they increase serum
progesterone levels to maintain pregnancy. The rise in progesterone peaks until about 10 weeks
gestation, where the corpus luteum weakens and the placenta takes over nutritional supply to the
growing baby. The embryo formed during conception comes with a small yolk sac of nutrition
creates from the oocyte and sperm, that fuels its development, nutritionally, until the placenta is
formed. If no implantation occurs, hormones decline as there is no increased stimulation from the
endometrial lining, and menses occurs to start a new cycle.
Nutrition and Ovarian Health

Nutrition is what makes our body function, and that is no different when we are discussion
ovulation and ovarian health. Many of us have heard that a woman is born with all the eggs she
will ever have. Well, they are not actual eggs. When the ovary is formed in utero, small germ
cells called primordial germ cells are also produced. The primordial follicles will someday
become ovulatory eggs, or at least have the chance to. These primordial follicles produce another
hormone, called Antimullarian Hormone (AMH). We can measure serum AMH levels to
determine your ovarian reserve, or the number of primordial follicles in the ovary. This
measurement can also tell us the health of the primordial follicles in some cases. Low AMH
levels can be a sign of either low reserve, or sad eggs. My sad eggs, I mean eggs that are
malnourished.
These follicles need to have adequate nutrition to make the cut in the ovary as the strongest, and
need to have adequate nutrition in order to create life. Zinc is considered one the most important
nutrients for reproduction because it is the catalyst for the initial enzymatic reactions that create
and embryo at conception. The zinc present at conception comes from the oocyte and the sperm,
and is accumulated before ovulation. Low zinc levels can cause low AMH. In addition, Vitamin
D3 regulates the expression of AMH, and deficiencies in Vitamin D3 can cause decreased
production of AMH.
The process of taking a primordial germ cell and turning it into an ovulatory oocyte takes time.
Folliculogenesis is the process in which a primordial follicle grows and becomes mature enough
to become one of the chosen few during the follicular phase of the menstrual cycle. This process
is long, and can take up to a year, which is why if certain factors show that the ovary is
nutritionally weak, it can take a significant amount of time to heal and increase nutritional
density in the ovary. Another important hormone for this process is DHEA.
The ovary is covered in receptors for Vitamin A, D and E. These fat-soluble vitamins are
essential for maturation signally of the follicles, as well as hormonal expression.
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Male Reproductive Health
The testes are not male versions of ovaries, well kind of, but not really. The testes coiled balls of
tubes, and in these tubes, sperm are made through two stages; spermatogenesis and
spermiogenesis. Spermatogenesis is the complete process of the production of the sperm cells
from the cells of the germinal epithelium of males. Spermiogenesis, on the other hand, is the
final differentiation and maturation process of the spermatids into sperm cells. The process of
Spermatogenesis is similar to the process of taking the primordial egg of a woman and getting it
read to become one of the chosen few. The process of spermiogenesis is the end stage similar to
the 14 days it takes for the chosen few eggs to mature enough that one can be ovulatory. The
entire spermatogenesis process doesn’t take a year, but 60 days.
Male fertility is a little less complicated than female fertility. At the onset of puberty, the
hypothalamus releases FSH and LH into the bloodstream for the first time. FSH enters the testes
and stimulates the Sertoli Cells to being spermatogenesis. At the same time LH is secretes to
stimulate the Leydig Cells to produce testosterone. Testosterone is the primary hormone of male
fertility. When testosterone levels are high, they signal a decrease in the production of FSH and
LH. When the sperm count is high, the Sertoli Cells produce another hormone called Inhibin to
slow the release of GnRH and FSH, which slows production of sperm. When the sperm count
hits a low threshold of 20 million/ml the Sertoli Cells decrease their production of Inhibin to
increase the production of GnRH and FSH to increase sperm count.
Spermatogenesis and Nutrition

Nutrition and lifestyle play a large role in reproductive for both men and women. Because
spermatogenesis is a faster process that the maturation of oocytes, we can study these detriments
and the nutritional connections easier. Although the process of spermatogenesis is well
understood, the role nutrition plays at a biochemical level is still not fully. Spermatogenesis is
broken down into three distinct phases; Mitosis, Meiosis and Spermiogenesis (that last phase of
maturity).
Just like in basic biology, mitosis and meiosis are the basics of cellular division. Mitosis is a part
of the cell cycle, in which, replicated chromosomes are separated into two new nuclei. Meiosis
is a special type of cell division of germ cells in sexually-reproducing organisms used to produce
the gametes, such as sperm or egg cells. It involves two rounds of division that ultimately result
in four cells with only one copy of each paternal and maternal chromosome. Cell division gives
rise to genetically identical cells in which the total number of chromosomes is maintained.
During Mitosis the stem cell, at the base of the testicular tubes, divides, and continues to divide
into a cluster of cells. These connected cells will all undergo maturation together. This process
can take approximately 16 days. Meiosis takes approximately 24 days. Just like when the sperm
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and egg meet, zinc is the catalyst for these reactions and is important for the primary divisions
that give count. Experiments by Oliveira C.E.A et al. demonstrates that animals fed with Zinc
produce a higher spermatozoa volume than other groups. It also demonstrated that rats fed with a
zinc-deficient diet for 90 days showed a surprisingly low number of sperm and an abnormal
development of seminiferous tubules almost or completely lacking of germ cells. B12 is crucial
for cellular and genetic replication. Vitamin A retinol has been shown to impact early
differentiation. Selenium is also crucial in this initial phase in the formation of the mitochondria
that will fuel the life of the spermatozoa to come. Research shows that selenium deficiency can
cause sterility and “lifeless” sperm with swollen mitochondria.
Sperm maturation, or Spermiogenesis takes approximately 24 days and occurs in the epididymis,
where it is also stored before release. Spermatids are the end product of mitosis and meiosis. The
maturation processes change these spermatids into spermatozoa, or the classic tadpole looking
sperm we all know. While the spermatids mature into spermatozoa, concentration of zinc in the
testis increases. Zinc is highly concentrated in the tail of mature spermatozoa and is involved in
sperm motility by controlling energy utilization through the adenosine triphosphate system and
phospholipid regulation.
The fluid aspect of ejaculate is important for how the sperm will be able to function in the
vaginal cavity. The fluid is full of electrolytes and antioxidant Vitamin C/Vitamin E.
Spermatozoa are highly sensitive to oxidative stress. During maturation we see increases in
selenium in the testes. It is theorized that selenium offers a protective aspect to oxidative stress
that could damage the maturation process.
Folate is important for the genetic methylation that occurs in all stages of spermatogenesis.
Although we know folate offers DNA protection, other roles in male fertility are still unclear, but
researchers reported a significant increase in normal sperm count in subfertile men after they
were supplemented with folic acid.
Most nutritional studies on the male reproductive system emphasize on testicular development
and spermatogenesis, while Sertoli cells and Leydig cells and nutrition has not been studied in
detail as yet.
Nutritional Elements of Sperm Motility

During spermiogenesis, the potential for motility forward motion only begins to be expressed
after the spermatozoa leave the epididymis. Glycoproteins found in the fluid bind to the sperm
and to give it motion. These glycoproteins need calcium to do so.
Zinc is highly concentrated in the tail, especially at the beginning of spermiogenesis, but as the
sperm mature and are ready for exit, the content of zinc goes down. Although we see an increase
in sperm health with increased zinc, we can see a decrease in sperm motility with high dose zinc.
Selenomethionine is a form of selenium that has been used to increase sperm motility.
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Vitamin E improves mitochondrial function of spermatozoa and counteracts the negative effects
of oxidation. Fluoride has been shown to be toxic to the health of sperm. Studies show that
vitamin E can reverse the damage causes by high intake of fluoride. Although, like in women’s
reproductive health, the mechanism behind Vitamin E’s positive effects on reproduction are
unknown, it is theorized that oxidative stress and vitamin E’s protective abilities are important
for healthy sperm.
Nutritional Elements of Sperm Quality

Several studies show that sperm quality is enhanced by zinc, selenium and folate intake. These
nutrients are crucial for the initial stages of spermatogenesis and the health of the cell genetics.
It is also well known that sperm quality is highly associated with semen quality. The various
contents in semen play a significant role in sperm survival. You could have super healthy sperm
that enter a negative environment that kills them. Semen is formed during the process of
ejaculation, when sperms pass through the ejaculatory ducts and combine with fluids secreted by
seminal vesicles, prostate and bulbourethral glands.
Fructose is high in semen as it provides cellular energy nutrition to keep the sperm alive during
their journey. Besides fructose, human semen consists of high levels of calcium (Ca), magnesium
(Mg), and copper (Cu). Magnesium in particular is associated with better sperm counts.
Zinc is found in high amounts in seminal fluid, unlike the end sperm themselves. The antioxidant
properties of zinc help to protect the sperm from damage, helping to maintain sperm count.
Selenium can also be found in semen and has an important effect on semen and sperm quality.
Some research suggests that sperm count and concentration of Selenium in semen is directly
related.
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Other Fertility Factors
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Energy Metabolism and Oxidative Stress
The Krebs Cycle is an alternative name for the Citric Acid Cycle that occurs in the mitochondria
of all cells. It is the process by which your cells convert the food you eat, the oxygen you breath,
and the water you drink into energy. This cellular energy fuels your body, and gives you life.
There can be a decrease in the amount and type of energy made based on the diet and lifestyle
habits.
• Carbohydrates give you fast and intense energy
• Fats give you slow and steady energy
• Proteins give you emergency energy
Each step in the pathway of breaking down food into fuel requires enzymes, and those enzymes
require vitamins and minerals to work properly; specifically, B Vitamins, Vitamin C,
Magnesium, and Coenzyme Q10.
This of the cycle as an engine. Fuel (Carbohydrates and fats) are converted into energy (ATP)
heat to give power to the vehicle. In turn, there is a byproduct of CO2, pollution. When the
engine is dirty and/or running slowly, some of the fuel cannot be used at the time and is stored in
fat cells for later use. This is why we can see weight gain, even when caloric intake is minimal.
Glucose Metabolism
Many of our cells, including our oocytes and spermatozoa, prefer glucose as their energy source.
It is quickly digested, assimilated and gives the cell intense, fast energy. Your brain and your
reproductive cells are the biggest users of glucose in the body. The maximum amount of ATP
energy output per glucose molecule is only 38. Which means that although the response is quick,
and intense, it is short lived.
Fat Metabolism
Our cells need a balance of both glucose and fats in order to functional properly. Fatty acids are
long chains of carbons that can be slowly broken off into the Krebs cycle for energy production.
Because of this slow breakdown they offer a steady stream of ATP production without the sharp
increase and drop. Each fatty acid molecule can give you up to 130 ATP.
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Oxidative Stress
The natural process of energy production produces byproduct, think pollution. During the day
our cells are working hard and building up a natural pollution load. At night, when you sleep,
antioxidants such as Melatonin, Vitamin C, Vitamin E, Vitamin A carotenes, SOD, Glutathione
and others help to clean out this buildup so the cells are clean and fresh for the next day.
If the diet is low in these natural antioxidants, or there are poor sleep patterns, this natural
production of pollutants builds up and becomes toxic. This toxicity is called oxidative stress. The
byproducts of metabolism are oxidized particles (Reactive Oxygen Species – ROS) and this
creates cellular, or endogenous, stress.
Environmental chemicals and pollutants can cause the same reactions. The body is balanced, and
naturally the ebb and flow of oxidation and antioxidants is in check. When you have chemical
exposure, the oxidative stress is higher than what the body can naturally control. This is why you
will find people with healthy diets, and good sleep patterns who still have oxidative stress issues.
Oxidative Stress and Fertility

Because the gametes (sperm and eggs) are single cells that require energy production via the
Krebs cycle, they are highly sensitive to oxidation. When ROS levels are high, we see lipid
peroxidation, DNA damage, and cell death. Oxidative stress can come for diet and lifestyle
choices, such as smoking, alcohol consumption, diets high is processes and refined foods, and
decreases physical activity.
In male fertility, specifically, much research has been done into oxidative stress and sperm
health, since the turn around on formation is quicker than women. ROS decrease the sperm
number and motility and inhibition conception. We also see that 40% of recurrent miscarriage is
due to poor sperm quantity and quality associated with oxidative stress.
In women, we have seen a connection between higher rates of oxidative stress, but research has
not been put into understanding the connections in ovarian function and oxidative stress like
spermatogenesis.
Coenzyme Q10 & Fertility

Coenzyme Q10 is a fat-soluble vitamin that is found in the mitochondria of cells. It is found in
the highest concentrations in the heart and reproductive organs. The body makes its own CoQ10,
typically. In order to make CoQ10, the body needs SAMe (from methylation cycles) B6, and
Tyrosine.
It is well known that as a woman ages, her eggs age and her rates of conception decline. This is
linked with the age-related oxidative stress.
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A study of CoQ10 published in early 2010 from Toronto Canada reported results that were very
promising in regard to helping older ovaries perform better. The investigators looked at the role
of CoQ10 in improving egg quality. Old female mice were given CoQ10, resveratrol, or R-alpha
lipoic acid; the latter two substances are known to benefit mitochondria. Young female mice
received placebo. The authors observed that only the old female mice receiving CoQ10
supplementation had an increase in the number of ovulated eggs and an increase in the litter size.
The old female mice fed CoQ10 had a similar number of ovulated eggs and litter size as the
young female mice. The old female mice fed resveratrol or R-alpha lipoic acid had fewer
ovulated eggs and smaller litter sizes than the young female mice and the old female mice fed Co
Q10.
Other studies seem to support that CoQ10 is important for the health of eggs
Newer research is showing promise for male fertility and CoQ10 as well. In the study, published
in the January issue of Fertility & Sterility, researchers looked at the effects of daily oral
supplementation with 200 mg of coenzyme Q10 in 22 infertile men with low sperm motility.
researchers found the men had lower-than-normal levels of coenzyme Q10 in their seminal fluid.
After six months of supplementation with the antioxidant, the men experienced a significant
increase in these levels.
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Methylation and Genetic Expression

Scientifically, methylation refers to the addition of a methyl group to a substrate. DNA
methylation is the addition of a methyl group to DNA. Your DNA consists of four bases, called
cytosine, guanine, adenine, and thymine. A chemical unit called a methyl group, which contains
one carbon and three hydrogen atoms, can be added to cytosine. When this happens, that area of
the DNA is methylated. When you lose that methyl group, the area becomes demethylated.
Healthy methylation regulates genetic expression. For example, methylation of a gene may
prevent it from “turning on” a cancer gene. DNA methylation changes throughout life and is
greatly influenced by diet and lifestyle. The majority of methylation occurs in preconception,
fetal genetic expression and in early childhood. Meaning the diet and lifestyle of a parent
influences the genetic expression of their child. Methylation is kind of like genetic protection. As
we age, we methylate less, which is part of the aging process and why we are prone to
genetically expressed diseases (such as autoimmune disease) later in life.
Methylation is also important for how we process our neurotransmitters, detox chemicals,
regulate our hormones and our immune systems.
Methylation & Diet

The processes of methylating DNA is heavily reliant on nutrient we consume in the diet. Folate,
B6, B12, Choline, Betaine, and Methionine are all important components of the pathways of
methylation. Folate, B6, B12 and Choline are methyl donors, and the source of the methyl
groups needed for methylation to occur properly.
Methylation and Fertility

Methylation is crucial for fertility and the health of your baby to be. If you have impaired
methylation due to poor diet and/or lifestyle choices, or genetic issues, it could affect your
conception and pregnancy.
Genetic methylation of the oocyte begins in the ovary during maturation. We see that oxidative
stress, and exposure to certain chemicals, such as BPA inhibit proper methylation and can be a
cause of miscarriage after conception.
Again, most methylation studies have been done using sperm. In these studies, we see that
methylation changes affect sperm count, motility and quality. But can be changed with dietary
supplements, diet and lifestyle changes.
Methylation is, obviously, important for the genetic expression of the oocyte, sperm and embryo,
but it can also affect things like blood clotting at implantation, and increase the risk of
preeclampsia in pregnancy.
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MTHFR Genetic Mutations

The MTHFR gene codes for an enzyme that helps to methylate folate, pretty important for
methylation pathways. The MTHFR gene is found in every cell in the body. Methylfolate is a
catalyst for an innumerable amount of critical enzymatic reactions. It is well known for its role in
the production of SAMe, which is crucial for the production of Coenzyme Q10, L-Carnitine, and
creatine all needed for the Krebs cycle to function properly. There is mixed research into genetic
mutations in the methylation pathways and fertility issues.
We do see an increased risk of recurrent miscarriage when either parent carries a specific variant
of the gene calls C677T. People with the variant MTHFR C667T have a 40 – 60% decreased
ability to produce Methylfolate.
People with this variant tend to have higher levels of homocysteine. Homocysteine is a
byproduct of SAMe production. Just like the natural metabolic cycle that has a pollutant
produced and a natural method of removing the byproduct, so does the formation of SAMe, and
that requires the MTHFR gene. This is a cycle, and the homocysteine is recycled back into
SAMe, or converted into an antioxidant used to remove oxidative stress. To convert
homocysteine into methionine and into SAMe there needs to be adequate Methylfolate and
betaine (from choline) To be converted to glutathione, there needs to be adequate B6. Elevated
homocysteine is commonly found in mothers in cases of recurrent miscarriage, especially when a
maternal methylation component is a cause.
Developing embryos may be adversely affected by toxic levels of homocysteine that result from
MTHFR mutations. Altered DNA methylation may also have direct negative effects on gene
expression and DNA synthesis.
If you carry this gene, supplementation with vitamin forms that bypass the broken enzyme may
make a difference in fertility outcomes.
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Thyroid and Recurrent Miscarriage
The thyroid gland is located at the base of the neck. It has a right and left lobe, with an isthmus
in the middle that holds the wings together, making it resemble a butterfly. The thyroid gland is
an endocrine organ this means it releases hormones in the body, specifically the thyroid
hormones. The control of the thyroid gland is done by the pituitary, just like the
steroid/reproductive hormones. The pituitary produces Thyroid stimulating hormone (TSH) that
signals the thyroid to produce T4 and T3 thyroid hormones. Once T4 and T3 enter the
bloodstream, they have to be converted into free forms: Free T4 and Free T3 to influence their
target tissues. When there is enough hormone in circulation, a signal stops the production of TSH
in the pituitary and helps to regulate the amount of thyroid hormone in circulation and in the
target tissues.
Thyroid hormones help to regulate different physiological functions in the body
• Manages metabolism and cellular activity
• Affects sex hormone metabolism
• Crucial for brain development in the embryo
• Stabilizes heartrate
• Stimulate fat breakdown and lipid management
• Regulates gut motility and nutrient absorption
T4 is the major hormone secreted by the thyroid gland. It is transported through the blood bound
to TBG, prealbumin & albumin. It is considered the inactive form that needs to be converted to
T3. T3 is made, primarily, from the conversion of T4 to T3 in the target tissues. 1/3 of Free T4 is
converted to T3.
When you see T4 and T3, what you should be seeing is:
T (Tyrosine) + (4) Iodine Molecules = T4
T (Tyrosine) + (3) Iodine Molecules = T3
Hypothyroidism and Fertility

Hypothyroidism is when the thyroid is unable to produce enough of the thyroid hormone needed
for body function. This can be due to a number of causing including nutritional deficiencies in
iodine, zinc, selenium, or vitamin D, as well as autoimmune diseases.
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Abnormal thyroid levels can affect ovulation, implantation and embryonic development. Thyroid
hormones work with FSH to help stimulate follicular growth…almost amplifying the effects of
FSH on early follicular maturity. The proper growth and formation of these follicles is crucial for
the health function of the corpus luteum, which will be responsible for the production of
progesterone to sustain early pregnancy. In turn, elevations in progesterone stimulate an increase
in thyroid hormone production to help increase growth of the embryo.
The demand for thyroid hormone in the first few weeks of gestation. Monitoring the TSH value
can determine if the body is able to keep up with the demand of the growing baby. A TSH value
of >2.5 is associated with an increased risk of miscarriage, and shows that the body is not able to
keep up with the thyroid hormone demand.
Hashimoto’s Thyroiditis
Hashimoto’s is the number one cause of hypothyroidism among women. It is an autoimmune
condition with several different causes. It is estimated that 13.7% - 27% of the US population has
this form of hypothyroidism. Hashimoto’s often requires medical intervention, but can be
controlled and often corrected with proper diet and lifestyle changes.
There are different forms of Hashimoto’s but each is related to an immune system reaction that
attacks some part of the thyroid gland and enzymatic processes that create thyroid hormone.
When the body attacks these enzymes, the thyroid gland is unable to function properly.
Symptoms often vary depending on trigger exposure. Triggers can be foods, toxins, parasites,
viruses, etc.…Identifying triggers is important for proper treatment.
Hashimoto’s, because it affects the production and function of thyroid hormone, can be a cause
of unidentified fertility struggles. Some studies suggest that the presence of antibodies, even
without increases in TSH, can be a cause of miscarriage…with no known reason why.
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Focused Nutrition for Reproductive Health
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General Nutrition Guidelines for Reproductive Health
So, there is not one 100% guaranteed diet to help with conception. Everyone is different and
everyone needs different nutrients based on lifestyle, genetics, and health history. But there are
some patterns that we see being more beneficial and conducive to a healthy conception and a
healthy pregnancy
Quality over Quantity

Your calories matter, and choosing calories that give you the biggest bang for your buck
decrease your changes of nutritional insufficiencies and deficiencies. There is also a link between
the way the pancreas and liver process sugar and meals and how our hormones work. When we
overeat, we increase the release of stress hormones that can, in turn, deplete the levels of
progesterone, DHEA and our other steroid hormones affecting our fertility success. Try to eat
multiple smaller, high quality meals. I am also a big believer in not eating unless you are hungry,
and stopping when you are satisfied, not full. This may mean you are hungrier quicker, and that
is okay. You just eat the remainder of your meal or a snack at that time. If you struggle with
binge eating look into Intuitive Eating.
Eat More Warming Foods

That’s an odd guideline isn’t it. To eat more warm and cooked foods over raw and cold. Meals
that are fully cooked and soups are easier on the digestive system. The nutrients in them have
been broken down into an easier to absorb form, making less work for the digestive system. A
little secret about the digestive system is that the food consumed needs to be warmed to body
temperature before it can be digested. If meals are constantly raw, or cold in nature, over time the
system gets fatigued and weak. We see this with an increase in gas/bloating, or IBS type
symptoms.
Don’t be Afraid of Fats and Cholesterol

Cholesterol is the building block of the reproductive hormones and dietary fats are the driver for
fat soluble vitamins that are essential for reproduction. In our society there has been a
generational push for low fat, no fat diets. In that time frame we have also seen an increase in
fertility struggles. Fats in the diet help to balance blood sugar. Some studies actually link skim
milk consumption with lower fertility.
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Aim for 2 Eggs per Day

Not just egg white, eat the whole egg. The yolk is where the nutrition is, and what do eggs
do…they grow babies. The egg yolks supply almost all the egg's iron, calcium, zinc, vitamin B6,
folate, and vitamin B12. They also contain 100% of the egg's vitamin A. Egg yolks from pasture-
raised chickens are also extremely rich in fertility-boosting omega-3 fatty acids EPA and DHA
and fat-soluble vitamins A, D, E, and vitamin K2. You can really see the difference in pasture
raised vs. convention when you crack them next to each other…they are completely different
colors.
Add in Microgreens
Sprouts and microgreens are baby plants, and they contain significantly (nearly 40x) more
nutrition than their adult counterparts. It is also easy nutrition to digest and assimilate as we’ve
removed the phytate or oxalate antinutritional in the sprouting process that would limit
nutritional uptake.
Eat your Grains Whole

I am not anti-grain. I believe all foods have a place in the diet, but with modern initialized food
preparation and loss of tradition techniques we’ve ruined many grains and creating inflammatory
foods. Stick to grains in their natural form and you’ll get the nutritional benefits humans have
sought out for millennia. Choose sprouted grains, if you can, and stick to more primitive types
such as barley, oats, millet, buckwheat, quinoa, and rice.
A Little Snippet on Soy

I am not anti-soy either, but again we’ve forgotten about the traditional uses of soy. My family is
Korean, and soy is a big part of our diet. But, not in its raw form. Soy is always fermented and
prepared. This changes it, chemically. Fermented soy is a great avenue of hard-to-find nutrients
such as Vitamin D. Just make sure it is fermented soy, such as Miso, Tempeh, Natto, Quality
Tofu and True fermented soy sauce.
Avoid Triggers
Sometimes fertility struggles are due to conditions outside of just nutritional support, conditions
such as PCOS, Hashimoto’s or other genetic conditions that can be exasperated by certain
dietary patterns. Having a practitioner work with you, if you are diagnosed with a condition that
is decreasing your conception success, can help you make better diet, lifestyle and nutrition
decisions based on your unique needs. For example, PCOS patients tend to do better when they
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are not consuming milk, as the insulin-like growth factors in the milk increase their cyst
production.
Avoid Processed Foods

Chemical preservatives, plastics (such as BPA), trans-fats and processed sugars have all been
linked to poor fertility. Keep your food clean, meaning eat foods in their natural state, and not
refined.
Cut the Soda

Several studies have linked the consumption of sodas and carbonated, sugary beverages to lower
fertility rates among men and women. Energy drinks having the most negative effects.
Know When to Seek Medical Help

Sometimes what is causing fertility struggles is a little deeper than just nutritional support, and
needed medical intervention does not mean you have failed. All of the nutritional work you are
putting forth will set you up for better success, no matter which method you need to reach your
goals. We see in research that certain nutritional changes increase the rate of conception with
IFV and IUI conceptions as well.
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Focused Nutrition for Fertility
The ovary and the testes are similar but also slightly different, and what works for the Goose
doesn’t always work for the Gander. In the research we see that certain nutrients are more
effective at changes negative fertility patterns in men and women. By differentiating and
focusing on the key nutrients we seeing working on both parties we can increase conception
success.
Focused Nutrition for Female Fertility

When we are looking into female fertility, our main focus in on the ovarian health. Creating
healthy, functional follicles that are capable of a healthy ovulation. If the follicles are healthy. Be
aware that changing follicular health can take time. If you have done lab work and have low
AMH and high FSH and want to try for a natural conception, it may take a year of nutrition work
before we begin to see positive changes in values associated with follicular health…but all that
work is not in vain if you do, in fact, need assistance in conception. Having the healthiest
follicles and in turn eggs will give you the greatest chance of conceiving, having a healthy
pregnancy, having a healthy delivery and of course a healthy baby.
In the months leading to conception, nutritional focus is on the nutrients that make healthy eggs
and create reproductive function. For women, these nutrients are:
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K
• B Vitamins
• Calcium
• Magnesium
• Zinc
There are certain food groups that are better than others at providing a good array of these
nutrients in the diet, and these are foods that are great for a preconception diet.
• Nuts and Seeds
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• Legumes
• Cooked Leafy Greens
• Cruciferous
• Orange and Winter Veggies
• Primitive Grains
• Fish and Seafood
• Pasture Raised Eggs
• Fermented Soy
• Organ Meat – Such as Liver
Focused Nutrition for Male Fertility

The nutritional requirements for men and women are slightly different preconception. Event
though the reproductive organs are similar, the functions are slightly different. The testicles are
overly sensitive to oxidative stress, and thus do better with more antioxidants. Luckily, changes
in semen analysis are more effectively changed by diet and lifestyle changes in a relative short
period of time.
In the months leading up to conception, a large focus, in male nutrition, is put on genetic
expression in spermatogenesis.
• Vitamin D
• Vitamin E
• Vitamin C
• B Vitamins
• Selenium
• Zinc
• Coenzyme Q10
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Certain food groups are better at providing these nutrients and you will see that there is a little bit
of overlap in the groups that provide adequate and strategic nutritional focus for both men and
women.
• Nuts and Seeds
• Legumes
• Primitive Grains
• Cooked Broad Leaf Greens
• Cruciferous
• Fish and Seafood
• Pasture Raised Eggs
• Organ Meats
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Conclusion
Becoming pregnant is the first step. Having the nutritional status for a successful conception,
does not always mean you have adequate nutritional reserve for the first trimester. I always joke
that in reproduction you are preparing for preparing. In Traditional Chinese Medicine, we were
always taught to work backwards. If you had a problem that was obvious, go back in the cascade
of event until you find the hiccup. What is often staring you in the face is not, in fact, the issues,
what happened in the past that put you on the path to this condition is the issue. This is the same
in pregnancy. Often complications in the first trimester have nothing to do with the actual first
trimester. It happened in preconception. Things such as morning sickness. Morning sickness can
be a normal response to the elevation in hormones associated with pregnancy, and then again,
they can also be due to nutritional deficiencies. Miscarriage from low progesterone is not
because of low progesterone and low vitamin E in the current, but because of the low follicular
health prior to conception.
So, in preconception, of course our focus in on a healthy conception, but it also needs to be on
the upcoming positive conception and the first three months of conception.
Vitamin A in the first trimester has become a bit of a debate. Deficiencies are associated with
birth defects, and so are excesses. Vitamin A has been linked to the development of the
cardiovascular system (heart), and the central nervous system of your baby and is a crucial part
of the prenatal diet.
The DNA of your baby is being transcribed. What you do. what you eat. Your emotions. These
all tell your baby how to develop. Certain nutrients are necessary for proper DNA transcription
in the early phases of pregnancy (as early as preconception really). B Vitamins such as Folate,
B12, and B6, as well as adequate amino acids (proteins), choline (elevated progesterone
stimulates formation of choline from the liver) and betaine (which is found in beets and grains)
are necessary for this to occur properly. Other B Vitamins are necessary for fetal development.
Riboflavin (Vitamin B2) is necessary for your baby's brain, nerves, and muscles to develop.
Pantothenic Acid (Vitamin B5) is necessary for the absorption of B2. Niacin (Vitamin B3) is the
precursor for an especially important chemical called NAD. NAD is needed for many different
processes in the body and is essential in fetal development. It is also needed for the synthesis of
the steroid hormone of pregnancy.
Your baby's brain is also developing currently. Nutritional fats, such as DHA are essential for
healthy development as are B vitamins, such as Folate, and B12, Iron for myelination of nerves,
Zinc for Autonomic NS development, and others such as Copper, Iodine, Selenium, Vitamin A,
and Choline.
At this point the placenta is also developing. This is an important part of early pregnancy. Issues
in the development of the placenta could lead to issues such a fetal growth restriction and
gestation hypertension if the blood vessel are developed too narrow. For more on this please read
my other blog post on "Preventing Preeclampsia". For the placenta to form properly you need
66
adequate amounts of Vitamin A to stimulate the production of Vitamin D receptors, Vitamin D

for the formation of several enzymes produced by the placenta in development. Magnesium for
the proper development of blood vessels in the placenta and uterus. Vitamin K to prevent
hemorrhaging as the placenta and uterus form.
Progesterone is the highest it will ever be, and the body is turning over serum progesterone every
20 minutes. Progesterone needs adequate amounts of Vitamin E, Vitamin D, Iron, and dietary
cholesterol to be made properly.
In this initial development of both the placenta and the fetus, mitochondrial health is of upmost
important. Several nutrients go into the health and function of the cellular mitochondria: B
Vitamins, Vitamin E, Coenzyme Q10, Vitamin C, Zinc, Selenium, L-Carnitine.
In the end, everyone’s nutritional demands are unique. Although these general guidelines hit on
the function of these organs and the nutritional needs required for these systems to work
properly, there may be unforeseen conditions that limit the effectiveness of focused nutrition.
Certain conditions, such as autoimmune conditions, may increase the need for certain nutrients
that are important for both regulating the immune system and regulating reproduction. Other
conditions, such as genetic MTHFR may affect nutrition function in the body and limit the
ability food derived nutrients from being able to function properly.
RDA recommendations are the MINIMUM at which we need daily for survival, not overall
function! Everyone's needs are different. You need to analyze your diet, your risks, your genetics
and have a prenatal vitamin that fits your needs. Speaking with a professional trained in
prenatal/maternal nutrition can help you better make this decision.
Supplements may be needed to help maintain adequate nutritional status. Before taking any
supplement, you need to consult with a medical professional trained in preconception, and
prenatal nutrition. Some supplements may not be right for you and could cause more
complications, regardless of what you see online. In addition, not all supplements are created
equal. In nutritional supplementation, form matters. The form in which a vitamin is added to a
supplement is important on how your body will use it, regardless of genetic expression. When
you buy cheap forms, they are often poorly absorbed and just pretty urine. Having a professional
assess your specific needs and help you find the product that is right for you is important.
I always recommend, that if a couple has been trying to conceive, with no success, for over a
year that they seek medical attention and have proper lab testing done to assess BOTH male and
female reproductive status. This includes blood work, and a semen analysis.
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References
1. Oregon State University - Micronutrient Information Center https://lpi.oregonstate.edu/mic
2. Reboul E. (2013). Absorption of vitamin A and carotenoids by the enterocyte: focus on transport proteins.
Nutrients, 5(9), 3563-81. doi:10.3390/nu5093563
3. Wagner, C. L., Taylor, S. N., Dawodu, A., Johnson, D. D., & Hollis, B. W. (2012). Vitamin D and its role
during pregnancy in attaining optimal health of mother and fetus. Nutrients, 4(3), 208-30.
4. EWG (2018). How Much is Too Much? Appendix A - Vitamin and Mineral Deficiencies in the US. 29, May,
2018.
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html
5. The Ovary, Fertil Steril. Role of Vitamin D in ovarian physiology and its implications in reproduction. 2014
Aug;102(2):460-468.e3. doi: 10.1016/j.fertnstert.2014.04.046. Epub 2014 Jun 3.
6. ttps://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
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2004 (2169-2172). https://academic.oup.com/jn/article/134/9/2169/4688801
8. Placenta. Maternal hypomagnesemia causes placental abnormalities and fetal and postnatal
mortality.2015 Jul;36(7):750-8. doi: 10.1016/j.placenta.2015.03.011. Epub 2015 Apr
9. Int J Vitam Nutr Res. Thiamin status in pregnancy. 1980;50(2):131-40
10. Altern Med Rev. Comparative Absorption Rate of Calcium Sources Calcium Citrate for the prevention of
osteoporosis. 1999 Apr;4(2):74-85.
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(2014). Amniotic coenzyme Q10: is it related to pregnancy outcomes? Antioxidants & redox signaling,
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13. Minerva Ginecol. 1999 Oct;51(10):385-91. The antioxidants (coenzyme Q10) in materno-fetal
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About the Author
Sarah founded Sacred Vessel Acupuncture in 2012, after years

of working alongside medical doctors. Sarah has dedicated her
practice to helping patients with complicated conditions, and
those seeking to improve their health.
One of her great passions, and missions to educate women
throughout pregnancy on the vital role nutrition plays in the
outcomes of labor.
She brings over 20 years of experience working directing with
medical doctors in the fields of Pain Management and
Obstetrics and Gynecology, and advanced studies in both
Acupuncture and Functional Medicine.
• Certified Functional Medicine Practitioner
• Nationally Board-Certified Acupuncturist
• Nationally Board-Certified Herbalist
71

Functional Fertility - Improving The Health of Your Eggs

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Improving the Health of Your Eggs & Sperm for

Sarah Thompson CFMP, L.Ac., Doula

Politically Correct Nutrition vs Functional Nutrition

Politically Correct Nutrition

Old Discoveries, New Applications

• FRUCTOSE: (aka Fruit Sugar) is converted to Glucose by the Liver. It is found

• GALACTOSE: is a component of Lactose, and is found in dairy products

• SUCROSE: (Glucose + Fructose) is table sugar, and is naturally found in fruits

• LACTOSE: (Glucose + Galactose) is milk sugar.

• MALTOSE: (Glucose + Glucose) is starch, and is naturally found in grains.

I love fats. It was and still is one of my favorite topics in nutrition.

• Helps metabolize Omega 3 ALA into EPA & DHA

• Helps with cellular differentiation

• Make up part of the myelin sheaths that surround nerves

• Regulate the release of Insulin

• Required for Calcium assimilation

• Strengthens the Immune System

• Gives cells structure

• Major component of sperm and eggs

• Eggs - My personal favorite for conception nutrition. It is a great source of

The Essential Amino Acids

• Leucine - Leucine is very similar to Isoleucine. It is also a Branch Chain Amino

• Lysine - Lysine is needed for collagen, and elastin production. It is also an

• Methionine - Methionine is essential in the biosynthesis of other amino acids

• Phenylalanine - Phenylalanine is a protein found naturally in breast milk. It is

• Threonine - Threonine is needed to produce collagen, muscle growth, heart

• Tryptophan - Tryptophan is a precursor to neurotransmitters in the brain

Fat Soluble Vitamins

Is Vitamin A Toxicity a Real Concern?

• We KNOW Vitamin E is directly correlated with the amount of Progesterone,

• We KNOW Vitamin E increases Endometrial Blood Flow to thicken the

• We KNOW Vitamin E increases the secretion of Progesterone from the Corpus

• WE KNOW Vitamin E helps protect sperm’s cell membranes from damage

• WE KNOW Vitamin E improves sperm motility (movement)

• WE KNOW Vitamin E helps protect DNA in both sperm and eggs

• We KNOW Vitamin E is found in the Pancreas and plays a role in Insulin

• We KNOW Vitamin E helps regulate the Thyroid Hormones

• We DON'T KNOW the mechanisms behind it.

Vitamin K, the Elusive Activator X

Water Soluble Vitamins B Vitamins

Plant Sources: Cremini Mushrooms

Plant Sources: Sea Vegetables

Reproduction & Nutrition

Female Reproductive Health

Nutrition and Ovarian Health

Male Reproductive Health

Spermatogenesis and Nutrition

Nutritional Elements of Sperm Motility

Nutritional Elements of Sperm Quality

Other Fertility Factors

Energy Metabolism and Oxidative Stress

• Carbohydrates give you fast and intense energy

• Fats give you slow and steady energy

• Proteins give you emergency energy

Oxidative Stress and Fertility

Coenzyme Q10 & Fertility

Methylation and Genetic Expression

Methylation & Diet