Supplements and Fertility Q&A
In the final episode of her webinar series, Dara Godfrey, MS, RD, registered dietician at RMA of New York spoke on the topic of supplements and fertility and how to use them in conjunction with a whole foods diet. Her responses to attendees questions during the webinar are below.
- I’ve heard women should get up to 300-500mg of DHA per day which is more than most prenatal vitamins contain. Is this true and, if so, what sources do you recommend?
Although there is no recommended dietary allowance (RDA) for DHA, the general range of DHA recommended is between 250mg and upwards of 1,000mg daily depending upon your current dietary habits (this is inclusive of both DHA from one’s diet and/or from a supplement - or a combination of the two). Some population groups, like vegans, who are likely getting in very minimal (if any) DHA sources from their diet, may benefit from the higher range via supplement. Some prenatal vitamins, like Zahler prenatal with DHA DOES contain 300mg of DHA.
Dietary sources include fatty fish like wild sockeye salmon, trout, anchovies, sardines and lesser so in grass fed beef or omega-3 fortified eggs.
- I’d love to know more about specific supplements, diet, lifestyle changes to prepare for an egg freezing cycle. Is there anything that can improve the outcome for quality and quantity of eggs?
Although this is covered in my webinar, here is a basic list of some of the supplements that I recommend for fertility and to help improve egg quality and prepare for egg freezing:
- Daily prenatal vitamin (consumed after a meal)
- DHA supplement (if it is not found in your current prenatal vitamin)
- Vitamin D supplement (if not found in your prenatal)
- CoQ10 (in the form ubiquinol) for any woman 35 years or older
- DHEA for any woman 35 years or older, or who has diminished ovarian research
This is all alongside a balanced diet that includes protein, lots of vegetables, fiber and water.
- I have an iron deficiency and my hematologist put me on ferrous sulfate 325. Is it OK to use a prenatal without iron in this case?
This is something I suggest speaking to your doctor, but you likely don’t need any additional iron in a prenatal if you’re put on a high dose iron pill for anemia. Once you are off of it,
it may be helpful to find a prenatal with iron.
- Do fertility doctors and OBGYNs measure your nutrients throughout preconception and pregnancy?
Different clinics provide different services, so it’s best to ask what blood tests are available at your clinic (for example, some clinics will test your vitamin D levels if you ask).
- What are some other natural sources of choline other than eggs?
Although egg yolks contain the richest source of choline, other foods that have choline include liver, fish, like salmon, tuna and cod as well as some vegetables like shiitake mushrooms and broccoli.
- What are good vegetarian sources of DHA or omega-3-FAs that you recommend?
While fatty, cold-water fish contain the richest source of dietary DHA, you can find DHA in smaller amounts in some fortified foods like eggs, yogurt and milk. However, vegetarian sources alone, are likely not enough to reach one’s daily requirement of DHA. For those who are vegan and vegetarian, an algae-based DHA supplement can provide adequate amounts of DHA.
- What levels of folate, CoQ10, and Vitamin D are recommended for men?
Although the current RDA of folate for men is 400mcg daily, men looking to optimize their fertility may benefit from more. Similar to women, men may benefit from a supplement of CoQ10 ranging from 200-600mg daily. As for vitamin D, supplementing with a minimum of 2,000 IU’s daily is suggested, and more may be required if levels are low.
- Is there a prenatal vitamin that RMA of New York recommends?
YES! RMA of New York works with Luminary Vitamins and suggests their Conceive preconception gummies for fertility support.
- What do you recommend for someone who takes a prenatal with Vitamin D and another supplement with Vitamin D but remains borderline deficient at 26 years old?
I recommend speaking with a doctor to consider a possible weekly mega dose of vitamin D until one’s vitamin D levels are in a healthier range. Remember, vitamin D should be taken after a meal for optimal absorption.
- Is magnesium glycinate safe when attempting conception and what’s the recommended dose?
Yes, magnesium glycinate is generally a safe supplement when trying to conceive. It’s gentle on the stomach and may help regulate hormones related to conception, including progesterone and estrogen. It may also help reduce inflammation and aid in relaxation and. sleep.
- Should we avoid certain types of fish before and during pregnancy?
Yes. High mercury-containing fish should be limited or avoided prior to and during a pregnancy. Fish high in mercury include: swordfish, king mackerel, shark, orange roughy, tilefish as well as yellowfin and bigeye tuna.
- Is taking too much of a supplement dangerous?
Yes. Taking too many supplements can have adverse effects and can overload your system. More is not necessarily better! Working with a doctor and dietitian to help customize your supplement routine is advised.
- Whenever I take biotin, I have unwanted facial hair growth, so I always avoid multivitamins and try to take them individually to avoid the biotin. Is taking the ones you’ve recommended as separate pills as effective as taking a combination prenatal?
The amount of biotin found in most prenatal vitamins are much lower than the biotin supplements recommended for hair growth. However, there are prenatals on the market that omit biotin from their supplement list (including Pernell health prenatal vitamins). I typically don’t suggest taking each vitamin separate as you’d be taking a lot of vitamins!
Review the Dara’s webinar in full here.