A Naturopath’s Post-Breakfast Supplement Routine for Boosting Fertility After 40
Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.
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I'm continuing my series on what I personally take daily to maintain my health, and today I'm diving into my post-breakfast supplement routine, specifically geared towards supporting fertility for those of us over 40. You can find all these supplements through my ready-made protocol on Fullscript, and if you create an account through my link, you'll save 10% on your first order!
My Post-Breakfast Supplement Stack
So, after my morning NMN for mitochondrial support (which I covered in my previous blog post) and a delicious breakfast of savory corn cakes and arugula, I take these four key supplements.
First up, I take Metabolic Maintenance's Fem One Multivitamin. I love this one because it’s a one-a-day supplement that packs a powerful punch. Our Naturopaths don’t typically recommend multivitamins that require multiple pills due to inconvenience, so this single capsule is perfect. It includes 2,000 IU of Vitamin D, plenty of methyl folate (essential for fertility and pregnancy), zinc, B vitamins, and selenium. It also has a good dose of iron, which is important for me and many of my patients.
Next, I will take Nordic Naturals ProOmega 2000D. This fish oil based supplement provides a high dose of both DHA and EPA, which are crucial for fertility and pregnancy. Plus, it adds another 1,000 IU of Vitamin D, bringing my total morning intake to 3,000 IU.
Then, there's the Protocol for Life Balance Ubiquinol. I take 200 mg of ubiquinol, which is the most bioavailable form of CoQ10. CoQ10 is fantastic for cellular energy, particularly for mitochondria. As someone in my 40s, and if you're thinking about pregnancy at this age, ubiquinol is vital because our eggs are cells, and their health is paramount for successful fertilization.
Lastly, I take Vital Nutrients Resveratrol. I prefer this brand because it delivers 500 mg of resveratrol in just one capsule. I’m all about minimizing the number of pills I take! Resveratrol is excellent for anti-aging and reproductive health.
Why I Chose These Supplements
As a naturopathic doctor, each supplement in my post-breakfast routine serves a specific purpose, especially as I navigate my own fertility journey in my 40s. Here’s a more detailed look at why I prioritize these nutrients:
Vitamin D
Vitamin D isn't just about strong bones; it's a critical player in hormonal balance and immune regulation, both of which are foundational for fertility. As we age, our bodies become less efficient at synthesizing Vitamin D from sunlight, so supplementation becomes even more crucial. Studies have shown a link between adequate Vitamin D levels and improved pregnancy outcomes. For me, ensuring optimal Vitamin D levels is a non-negotiable.
Methyl Folate
This is the active, bioavailable form of folate, which is essential for DNA synthesis and cell division. It's especially vital during the preconception period and early pregnancy to prevent neural tube defects. But beyond that, folate supports overall cellular health, and healthy cells mean healthier eggs. Using the methylated form ensures that my body can use it effectively, regardless of any genetic variations that might hinder folic acid conversion.
Omega-3s
Omega-3 fatty acids, particularly DHA and EPA, are the building blocks of healthy cell membranes. This is incredibly important for egg quality. These healthy fats also play a role in reducing inflammation, which can negatively impact fertility. Furthermore, they are vital for brain health in both myself and future children. I prioritize high-quality fish oil to ensure I'm getting a potent dose of these essential nutrients.
CoQ10 (Ubiquinol)
CoQ10, specifically in its ubiquinol form, is a game-changer for mitochondrial function. Mitochondria are the powerhouses of our cells, and as we age, their efficiency declines. This is particularly relevant for egg health, as eggs require a significant amount of energy. By supplementing with ubiquinol, I'm supporting the energy production within my eggs, potentially improving their quality and viability. I consider this a key component of my anti-aging and fertility support strategy.
Resveratrol
Resveratrol is a powerful antioxidant that combats oxidative stress, a major contributor to aging and declining fertility. It's been shown to support ovarian function and improve egg quality. As someone who values a holistic approach to health, I appreciate resveratrol's multifaceted benefits, including its potential to support cardiovascular health and cognitive function. I choose a high-potency, pure form to maximize its effects.
Each of these supplements works synergistically to support my overall health and reproductive function. It's not just about taking pills; it's about providing my body with the essential nutrients it needs to thrive, especially as I navigate this chapter of my life.
If you want to learn more about how to improve male fertility and sperm quality naturally consider reading this blog post.
Practical Advice from My Experience
As a naturopathic doctor in my 40s navigating the complexities of fertility, I've learned a few things along the way. Here are some of my top tips, drawn from both my professional expertise and personal experience:
If you're over 40 and thinking about fertility, consider adding these supplements to your daily routine.
Don't wait until you're actively trying to conceive. Start supporting your body now. The sooner you begin, the better prepared your body will be. It's about creating a foundation for optimal reproductive health. Think of it as pre-conception preparation.
Always take your multivitamins and fish oil with food to avoid side effects.
This isn't just a suggestion; it's a necessity. Taking these supplements on an empty stomach can lead to nausea, indigestion, and that unpleasant fishy aftertaste. I've learned from my own experience and from countless patients that a little food goes a long way in preventing these issues. Even a small snack is better than nothing. Also fat soluble vitamins like D, A, E and K are better absorbed with food.
Don't neglect the fundamentals.
While supplements can be incredibly beneficial, they're most effective when combined with a healthy lifestyle. Prioritize a balanced diet, regular exercise, stress management, and adequate sleep. These are the cornerstones of good health and fertility. Supplements enhance these foundations, they don't replace them.
Listen to your body and be patient.
It takes time for your body to respond. Pay attention to how you feel, and don't be afraid to adjust your routine as needed. Fertility journeys are unique, and what works for one person may not work for another. Be kind to yourself, and remember that small, consistent changes can make a big difference.
Invest in professional-grade supplements for optimal results.
Quality matters. Not all supplements are created equal. Professional-grade supplements undergo rigorous testing for purity and potency, ensuring you're getting exactly what the label says. This is especially important when it comes to fertility, as you want to give your body the best possible support. That's why I trust Fullscript. I know that the products they provide have been vetted and are of high quality.
If you want to learn more about the importance of high quality supplements, consider reading this blog post.
Ultimately, my goal is to empower you with the knowledge and tools you need to take control of your fertility journey. By combining targeted supplementation with a healthy lifestyle, you can optimize your chances of success.
Take the Next Step in Your Fertility Journey
Navigating fertility, especially after 40, can feel overwhelming. If you're struggling on your journey, please know you're not alone. At Simplicity Health Associates, we understand the challenges and are here to support you.
Our team of experienced Naturopathic Doctors, including myself, Dr. Ivy Branin, and Dr. Pauline Hoang, have helped countless patients achieve their dreams of successful childbirth. We combine evidence-based naturopathic approaches with personalized care to address the root causes of fertility challenges.
If you're ready to explore how we can help you on your path to parenthood, consider booking an appointment with us. We're here to guide you every step of the way with a tailored plan that supports your unique needs and goals.
Frequently Asked Questions
Is it safe to take all these supplements together?
Generally, yes. These supplements are chosen for their synergistic effects and safety profile. However, it's crucial to consult with one of our naturopathic doctors before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications. They can assess your individual needs and ensure there are no potential interactions.
How long does it take to see results from these supplements?
Supplementation results vary depending on individual factors like age, health status, and lifestyle. Some people may notice improvements in energy levels and overall well-being within a few weeks, while others may require several months to see significant changes in fertility markers. Consistency is key. Remember, egg quality takes time to improve, so patience is essential.
Can men benefit from any of these supplements?
While this particular routine is tailored for female fertility, men can definitely benefit from CoQ10 (ubiquinol), Omega-3s, and Vitamin D. These nutrients support sperm health and overall reproductive function. A tailored supplement plan for men can also be created by consulting with one of our naturopathic doctors.
Are these supplements suitable for women who are not trying to conceive?
Yes, many of these supplements offer benefits beyond fertility. Vitamin D supports immune and bone health, Omega-3s support heart and brain health, CoQ10 supports cellular energy, and resveratrol offers antioxidant support.
Why do you recommend Fullscript for purchasing supplements?
I recommend Fullscript because they provide access to professional-grade supplements that undergo rigorous testing for purity and potency. This ensures you're getting high-quality products. Plus, it's convenient and offers a 10% discount on your first order.
Can I take these supplements on an empty stomach?
I strongly recommend taking these supplements with or after food. Multivitamins and fish oil, in particular, can cause nausea or indigestion if taken on an empty stomach. Taking them with food also enhances the absorption of fat-soluble nutrients like CoQ10 and Vitamin D.
Book an Appointment
If you're concerned about remaining healthy, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.
About Dr. Ivy Branin
Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University. She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University. After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.
As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health. She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.