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If you've read "It starts with the Egg" and are following it strictly on your preconception journey, maybe you're wondering, do I REALLY have to take all of these supplements??
If you're looking to trim down your daily pill box(es), read on to see my top 5 favorite supplements and brands I trust and recommend for enhancing egg quality, energy, fertility, and overall health. Whatever you and your healthcare provider decide is right for you, I recommend prioritizing supplements that are third-party tested for Microbials, Heavy Metals, Glyphosates, and Key Nutrient Levels.
#1 - Garden of Life myKind Food-Based Prenatal
mykind Organics Prenatal Multi is designed for pre-conception, pregnancy and lactation. It is made with organic foods and herbs. Three clean tablets daily provide 21 essential vitamins and minerals with 800mcg of natural folate and 18mg of non-constipating food-sourced iron.
Keep in mind, these are food-extracted so in some cases the dose may appear low, but the potency is very good and highly bioavailable.
#2 - Garden of Life RAW B-Complex
Vitamin Code RAW B-Complex is RAW, gluten-free, dairy-free and contains no binders or fillers. It also provides a RAW probiotic and enzyme blend along with a RAW organic fruit and vegetable blend for additional nutritional support.
A highly-absorbable (i.e. food-based) B-complex doesn’t require high doses. Additionally, high-dose B-complexes can often be overstimulating and cause some mild jitteriness or anxiety.
Taking a gentle Food-Based B-Complex is a great way to ensure ALL our cells have all the reserve energy they need on a daily basis to do what they need to do to for optimal whole-body function. At the same time, it gives our neuroendocrine system the fuel it needs to make and secrete the hormones critical to the egg development and maturation process.
"Although there are some dietary supplements that have been associated with improved fertility, they should never be considered a substitute for a healthy diet and lifestyle." – American Society for Reproductive Medicine (ASRM)
#3 - Nordic Naturals Algae Omega
These fatty acids not only support brain and central nervous system function (the core regulating system for hormonal signals), they also help the body control excess inflammation and provide important building blocks for cell membranes and other important tissue components.
I personally love this vegan alternative to fish oil. It offers a plant-based source of omega-3s, EPA, and DHA essential fatty acids without the use of fish (or the fishy taste!)
#4 - Nordic CoQ10 Ubiquinol
CoQ10 is very helpful for the formation of uterine lining (which is a blood vessel-rich tissue) and even helps the baby’s heartbeat both directly (as a result of its presence in the yolk sac of the embryo) and later as it flows into the baby’s bloodstream through the placenta. I recommend Ubiquinol (which is a “micronized” and more easily absorbed form of CoQ10) at a dose of 100 - 200mg twice daily.
#5 - Pure Encapsulations Magnesium Glycinate
Magnesium is an essential mineral that plays many roles in the body, including supporting bone health, muscle function, nerve function, and fertility. Magnesium deficiency is common and can lead to a range of symptoms, including muscle cramps, headaches, anxiety, and insomnia. This form of magnesium is often used in supplements because it is well-tolerated and easily absorbed by the body.
Studies have shown that magnesium supplementation can improve fertility in both men and women. In men, magnesium has been found to increase sperm count, motility, and morphology. In women, magnesium can help regulate hormones, improve ovulation, and reduce the risk of miscarriage.
Summary
If I had to add a sixth, it would be Vitamin D, which is now considered to be a critical nutrient for egg quality. And seventh, an antioxidant with A, C, E, Selenium and Zinc. Pure Encapsulations (a solid brand) makes a great "AntiOxidant Formula" that is designed to help protect cells against *free radical damage. It also provides support for the body's natural defense mechanisms against free radicals. Recent research shows that a synergistic combination of antioxidants is more effective than the total effect of each antioxidant taken alone.
It's important to ensure that you are getting enough key nutrients that are important for fertility, such as folate, vitamin D, and omega-3 fatty acids. A balanced, nutrient-rich diet that includes a variety of vegetables, lean proteins, and healthy fats can help support fertility and overall health. Additionally, a healthy diet and lifestyle limiting toxins and free radical exposure is equally important. Work with a healthcare provider to develop a comprehensive treatment plan including the right supplements for you.
*Free radicals are atoms, ions, or molecules with one or more unpaired electrons that bind to and destroy cellular compounds. Antioxidants disarm free radicals by binding to the free electrons (unstable molecules), pairing up with them, and creating an innocuous cellular compound that the body can eliminate as waste.