Key nutrients for reproductive health

There are many important nutrients that play a key role in the health of our reproductive system and fertility. Most people are familiar with carbohydrates, fat, and protein as these are macronutrients and are required in large amounts. All other nutrients fall into the category of micronutrients, and although they are required in smaller amounts, they can be just as vital to our health!

Zinc

Zinc is an essential mineral that is important for immune and cellular health, gut lining, repairing wounds and early embryo development. Often women who have come off the oral contraceptive pill are low in zinc and require supplementation. Zinc supports the conversion of testosterone to oestrogen, which can help to keep hormones and therefore cycles, in balance. It also assists with LH and FSH synthesis, which are responsible for ovulation. Zinc assists in the regulation of cell growth and egg development, maturation and release. In terms of period pain, zinc supplementation before and during each menstrual cycle has been shown to reduce the pain intensity (Nasiadek et al. 2020).

Sources - chicken, beef, fish, eggs, oysters, pork and dairy. Plant foods are less well absorbed but include cereals, nuts, quinoa, cashews, seeds and legumes.

Magnesium

Magnesium is involved in a whopping 300+ biochemical processes in the body. It is required in every cell in the human body to function and it is essential for our teeth and bones, hormones, nervous system function, electric impulses in cells, and our heart and cardiovascular system. Since magnesium is stored in cells and bones is it difficult to assess a deficiency through blood tests. Common symptoms of magnesium deficiency include muscle aches and pains, spasms, fatigue, insomnia, stress overreactions, anxiety, panic attacks, PMS, period cramps, and infertility. Magnesium helps to regulate our stress response and therefore reduce levels of cortisol. Remember, cortisol impacts our progesterone levels since the body will prioritise cortisol production over progesterone. Low levels of serum magnesium is linked to PCOS and supplementation could assist with regulating blood sugar levels.

Sources - dark leafy greens, avocado, legumes, almonds, broccoli, bananas and seeds

Omega 3

Omega 3 fatty acids (ALA, EPA and DHA) play an important role in the structure of cell membranes, particularly in the brain. They are also required for hormone production, especially reproductive hormones such as oestrogen and testosterone! They have an overall anti-inflammatory effect on the body and slow the decline in ovarian reserve and quality, meaning they help to look after the eggs you’ve got left! This can assist with regular ovulation which is crucial in maintaining a balance in hormones and cycles. If we don’t have successful ovulation, our body is not able to produce progesterone! In terms of pregnancy, women who have high levels of omega 3 have a 10 fold reduced risk of early labour (Olsen et al. 2018).

Sources - oily fish, chia seeds, walnuts, flaxseeds, sardines

Iron

Women in their reproductive years are at a much higher risk of iron deficiency due to heavy or prolonged periods. I personally have found that many women I see in the clinic have an underlying iron deficiency! Symptoms you might notice include fatigue, weakness, pale skin, headaches, dizziness and poor concentration. Iron deficiency can lead on anaemia where there your body is not able to produce enough red blood cells that deliver oxygen around your body. This can impact your chances of ovulation because oxygen is not moving around the body the way it should. Irregular or no ovulation will impact your cycle regularity and fertility!

Sources - red meat, salmon, tuna, kidney beans, tofu, eggs

Vitamin C

Research has shown that vitamin C intake and supplementation can help to boost progesterone, one of the key reproductive hormones. Having regular cycles is all about obtaining a balance between oestrogen and progesterone, and if your body is not producing enough progesterone, there will be an imbalance. Vitamin C is also an antioxidant and helps to reduce inflammation and DNA damage. Vitamin C also assists with iron absorption from plant sources!

Sources - citrus fruit (oranges, kiwi, lemon, grapefruit), capsicum, strawberries, tomatoes