Fertility Wonder Foods
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Omega-3 Fish Oils
Both traditional western doctors and Chinese medicine practitioners agree, take your Omega-3s!
This is the most important supplement after the prenatal multivitamin. Ideally, women should take EFAs for at least three months before they conceive to allow time for them to be fully incorporated into all the tissues.
Omega-3 fatty acids consist of EPA (Eicosapentaenoic acid), ALA (Alpha-linolenic acid) and DHA (Docosahexaenoic acid). DHA, in particular, is critical to your fertility and your baby's development.
Omega-3 fatty acids help to:
Sources of Omega-3s
Wild salmon, sardines, herring and other low-mercury cold water fish (read more about unsafe and mercury laden fish below). Eat wild (not farmed), cold water fish 2-3 times per week
Omega-3 supplements
Despite what other internet sources say, Do NOT take Flaxseed Oil supplements which contain phytoestrogen and some doctors believe could contribute to miscarriage. Also, do NOT take Cod Liver Oil as its Vitamin A content can put you over the safe limit if you also take a prenatal supplement. (See Foods to Avoid below)
Other conception-friendly unsaturated “good” fats and oils can actually help improve your chances of conceiving because they reduce inflammation and insulin sensitivity, which both disrupt hormone balance.
Sources: BabyCenter, Natural Fertility, National Institutes of Health, Los Angeles Times, March of Dimes, National Institutes of Health, FlaxHealth.com, Women’s Health, Harvard, DrWeil.com
Back to the full list of Fertility Wonder Foods
This is the most important supplement after the prenatal multivitamin. Ideally, women should take EFAs for at least three months before they conceive to allow time for them to be fully incorporated into all the tissues.
Omega-3 fatty acids consist of EPA (Eicosapentaenoic acid), ALA (Alpha-linolenic acid) and DHA (Docosahexaenoic acid). DHA, in particular, is critical to your fertility and your baby's development.
Omega-3 fatty acids help to:
- Regulate reproductive hormones
- Increase the blood flow to the uterus, which can help with uterine lining development
- Reduce inflammation, which for fertility can be especially important in the pelvic area
- Reduce sensitivity to the hormone prolactin, which can suppress ovulation
- Increases egg white cervical mucus, which is needed to help the sperm reach the egg
- Normalize your cycle
- Studies show that babies who get adequate amounts of omega-3 fatty acids during pregnancy have better cognitive development and vision than babies who receive fewer omega-3s
Sources of Omega-3s
Wild salmon, sardines, herring and other low-mercury cold water fish (read more about unsafe and mercury laden fish below). Eat wild (not farmed), cold water fish 2-3 times per week
- Canola Oil
- Walnuts
- Pumpkin seeds
- Enriched eggs
Omega-3 supplements
- If you don't eat enough fish, women trying to conceive should take fish oil supplements
- Minimum 1,000 milligrams per day, preferably 2,000 mgs, up to 5,000 milligrams
- At least 200 to 300 milligrams of DHA a day, and 220 milligrams of EPA
- Should be USP (United States Pharmacy) certified. That requires the manufacturer to adhere to more stringent standards that reduce the amount of mercury and pesticides contained in the product
Despite what other internet sources say, Do NOT take Flaxseed Oil supplements which contain phytoestrogen and some doctors believe could contribute to miscarriage. Also, do NOT take Cod Liver Oil as its Vitamin A content can put you over the safe limit if you also take a prenatal supplement. (See Foods to Avoid below)
Other conception-friendly unsaturated “good” fats and oils can actually help improve your chances of conceiving because they reduce inflammation and insulin sensitivity, which both disrupt hormone balance.
- Cashews
- Avocados
- Almonds
- Sunflower seeds
- Sesame seeds
- Olive oil
- Peanut oil
- Canola oil
- Corn oil
- Sunflower oil
- Safflower oil
Sources: BabyCenter, Natural Fertility, National Institutes of Health, Los Angeles Times, March of Dimes, National Institutes of Health, FlaxHealth.com, Women’s Health, Harvard, DrWeil.com
Back to the full list of Fertility Wonder Foods