Naturally boosting our chances

Now that we’re on the same page when talking about “infertility”, I thought I’d write a bit about some approaches that I have tried in an attempt to boost our odds.  As you probably know, there are many things that can be done medically to assist conception.  However, there are many things that can be done, often with over-the-counter products, that may also have a benefit.  Some of these things are admittedly questionable and have varying levels of “proof of success”, so please take everything I write with a grain of salt.  (As I mention in my profile, I am NOT a medical professional, and different people react differently to different things - due to allergies, sensitivities, existing health conditions, etc. - so always seek the advice of your doctor if you have any questions about trying something new.  If you try something from this list and have an adverse affect, I will not be held responsible!)  Most of these things are fairly harmless for most, but try them at your own risk.

Each person has different needs in their fertility journey, so there is no one-size-fits-all approach.  That being said, here’s a look at my typical “fertility regimen” that can serve as an example of things you may want to consider:

Throughout Cycle

Fish oil – Like prenatal vitamins, fish oil is a supplement often recommended for women who are pregnant or TTC.  It contains long-chain Omega-3 fatty acids, like EPA and DHA, that are beneficial for a number of reasons.  For fertility, it is said to help promote a regular menstrual cycle, and it can also help reduce inflammation and improve your mood (important when TTC and in general!)  I fortunately have pretty regular cycles, but fish oil was recommended by my nutritionist for the many other health benefits as well.  Not all fish oil capsules are created equal, so make sure you take one that is as pure as possible and that has sufficient EPA and DHA levels.  I currently take Nordic Naturals Ultimate Omega 1000mg Fish Oil (nutritionist approved), 2 capsules per day.

Probiotics with Vitamin D3 – Supplementing with probiotics is another way to boost your fertility and your health in general.  It can help promote good digestion, reduce inflammation, and lower the chance of a yeast infection, all of which are important for TTC, fertility and well being.  I take a version from GNC that also includes a dose of Vitamin D3, making it doubly beneficial.  Vitamin D3 is also seen as important for fertility, and it is said that many people do not get enough from sun exposure or their regular diets.  For women, vitamin D is said to help boost estrogen and progesterone levels and thereby regulate menstrual cycles.  It is also beneficial for men, helping to develop healthy sperm and maintain quality and quantity, and possible also increasing testosterone (which can in turn boost libido - that never hurts when TTC!)

Pregnitude – This is a recent addition to my regimen, just in the past few months, again per the recommendation of my nutritionist.  Pregnitude contains two fertility-boosting supplements: primarily myo-inositol, and a small amount of folic acid.  Myo-inositol is supposed to help improve egg quality, as well as possibly helping to regulate the menstrual cycle and increase ovulation rates.  As such, it may be especially helpful for those with PCOS, as well as those of us who are of “advanced maternal age” (35 or older – I dislike the term, but it is what it is!) or have other concerns about egg quality/number such as DOR or early menopause.  Especially being 36 and having experienced at least 1 or 2 chemical pregnancies (though the cause is unknown), I figure it can’t hurt to give my eggs the best chance.  And folic acid is very important for women who are TTC or pregnant, so the extra dose in Pregnitude (in addition to my other vitamins) may help as well.

Full-fat dairy – Many sources recommend switching to full-fat dairy products while TTC.  Here’s one explanation of why: “We know that full-fat dairy foods convey the female hormones estrogen and progesterone. Skimming the fat from dairy also removes these hormones, which are attached to fat. Left behind are androgens, or male hormones. When male hormones are unchecked by female hormones, ovulation is impaired.”  However, it is important to remember that being overweight can also lead to more fertility issues (likewise with other hormone imbalances), so the added fat may or may not be helpful in those cases.  Since I fortunately do not have a weight issue at this time and am on the thinner side in general, my nutritionist recommended this as a good dietary option for me.  Most of the full-fat diary in my diet comes from whole milk (drinking, cooking and on cereal), whole-fat yogurt (both Greek and other – these can be hard to find, so read labels carefully), and full-fat cream cheese when I want to indulge in whole grain toast or a bagel.  I do still consume some low-fat and nonfat dairy products, which are hard to avoid especially if you eat out or get delivery/take-out, but I try to make sure to get at least one serving of full-fat dairy each day.

Herbal teas – There are many teas out there that are considered potentially harmful if you are pregnant or TTC, so it is important to choose them carefully.  I consulted with my nutritionist for recommendations.  Throughout my cycle, she was fine with me drinking mint tea (usually peppermint), rooibos tea, or a mild ginger tea.  All of these are caffeine free and can offer some benefits without the added risks (just make sure that they don’t have any other herbs/ingredients added).  The mint teas supposedly promote good circulation.  The rooibos tea is slightly darker and seems more substantial as herbal teas go - it can be consumed with or without a splash of milk and can make a good substitute for those who are normally regular coffee drinkers.  Ginger tea was actually recommended to me by my acupuncturist, especially during my luteal phase, since it is warming (and I tend to have cold hands and feet, so she “prescribed” it for me specifically.)  Because there is some question regarding the impact of lots of ginger if one is potentially pregnant, I drink a weak version that is only steeped for a minute or two at the most.  I typically have one cup of hot tea per day, sometimes two (and I was always more of a tea drinker than a coffee drinker, so this works well for me), usually with a little honey for a touch of sweetness.

Follicular Phase (before ovulation)

Red raspberry leaf tea – Drinking this tea during the follicular phase is said to help tone and strengthen the uterus, increasing the likelihood of successful implantation and beyond.  It may also aid digestive function and reduce tension and is sometimes used by pregnant women to help them sleep and to prepare for labor.  However, RRL tea is also said to sometimes cause mild uterine contractions, so it should not be consumed after ovulation due to risk of it actually interfering with implantation.  Likewise, it should not be consuming during your period unless you are fairly certain you are not pregnant (since some spotting and bleeding can sometimes occur in early pregnancy and can be mistaken for a period).  I usually drink 1 cup a day starting 3-5 days into my cycle until I think I am ovulating or about to, and then I stop for the cycle.  Note that red raspberry leaf tea is NOT the same thing as raspberry tea – one is made with the leaf, the other with the berry, which is unlikely to have the same benefits.  And again, check the label to make sure that there are no other added ingredients.

Pomegranate juice – The purpose and potential side effects of drinking pomegranate juice are very similar to red raspberry leaf tea.  Drinking it in the follicular phase is said to increase blood flow to the uterus and help your body prepare a good, healthy, thicker uterine lining that will better support implantation should it occur.  But again, there is a chance that it may cause uterine contractions (though it seems the jury is still out on that one), so I tend to steer clear of it after ovulation.  Apparently it can also interfere with certain medications such as those for high blood pressure and cholesterol, so ask your doctor if you are unsure if it is safe for you.  Because most pomegranate juices out there have other juices added, and sometimes sugar as well, I try to stick to pure pomegranate juice – even though it’s a bit tart and may take some getting used to, I know I’m not getting the added stuff that could actually be counterproductive for fertility.  I often drink pomegranate juice mixed with water and a splash of lime juice (and sometimes a bit of pure cranberry juice as well, which may help prevent UTIs – also important when TTC!) and find it surprisingly refreshing.

FertilAid for Women – According to the FertilAid website, it is “designed to promote reproductive wellness, support fertility and optimize your chances to conceive.”  At first glance, it is similar to a prenatal vitamin, including most of the vitamins and minerals you would expect.  However, it also includes a special mix of herbs (including vitex) that all have different fertility benefits, such as cleansing, improving circulation, and helping to balance hormones.  There is also a version for men, and my husband and I both take our respective versions (3 pills per day) per our nutritionist’s recommendation.  The reason I only take FertilAid during the follicular phase is that some of the herbs may potentially cause issues for pregnancy, and I’d rather not take any chances – so I switch to my regular prenatal vitamins after ovulation.

Fertility yoga – Yoga is known for having great health benefits in general, but the right kind of yoga could be especially helpful for fertility.  It helps to boost circulation throughout the body (and especially to the reproductive organs), increase flexibility, energy and stamina (all great things for your baby-making efforts!), and potentially reduce stress by relaxing the mind and body.  I try to do fertility yoga every other day or at least a few times a week.  If I am up for it, I start while finishing my period, and I continue until a couple of days before my expected ovulation.  (The only reasons I stop then is because I don’t want to do anything that might interfere with ovulation or fertilization, especially if it happens earlier than expected - and honestly, because we are generally BDing more then and there is not enough time left!)  I do fertility yoga to give myself the best chance – any yoga could potentially be helpful, but there are certain positions that are considered more helpful than others.  You can sign up for a local class if available, or you can obtain a fertility yoga DVD (I am currently partial to Monica Morrell’s Fertility Yoga).  I generally do NOT do yoga during the luteal phase to be on the safe side, lest I interfere with anything that may be happening during that time.  Some may consider it safe, however, so it’s really a personal choice.  During the luteal phase, most of my exercise comes in the form of low-impact options such as walking, as recommended by my acupuncturist.

Preseed – This is a bit out of the scope of the other items on this list, but I think it is worth mentioning.  Preseed was created to serve as a fertility-friendly lubricant (there are other versions out there, but this is the one I use and the one I read about the most).  While other lubes may actually harm sperm, Preseed can supposedly help by mimicking a woman’s natural fertile fluids.  So when you need a little extra lubrication, or you find you don’t seem to have a lot of fertile cervical fluid even during your fertile window, then Preseed may be the way to go.  I have used it both externally and internally with the included applicators.  For the times when we want/need a lubricant, it’s nice to have an option that won’t interfere with our baby-making efforts (and might actually help).

Soft cups – Sometimes it may be helpful to use a soft cup after intercourse.  Also known as menstrual cups, they are actually designed to be used as an alternative to tampons during your period – but they may also help to keep the sperm from “leaking” out of you too quickly (a common problem for many women).  The more shallow cups, such as those made by Instead, may be the best choice since they should keep the sperm up as close to the cervix as possible.  If you insert the cup properly before you get up from lovemaking, you may be able to go about your day with minimal leakage – and they can be left in up to 12 hours!  Some women have also tried using soft cups as a form of at-home artificial insemination of sorts, where the male partner makes his “deposit” into the cup and then the woman immediately inserts it.  This may be good to try during times when your guy is having trouble “finishing the job” through intercourse, or when you don’t have time to BD but know you are fertile, or when one or both of you are sick or otherwise unable to BD.  I imagine the success rates of this method are significantly lower than with intercourse (since those sperm are propelled immediately toward the cervix and get a head start that way), but it is still possible – and I have read a few success stories online, suggesting that it can sometimes work and can’t hurt to try.  I’ve tried using soft cups in both ways.  My experience is that it can sometimes be tricky to get them in properly, so you may want to practice before you actually BD just to get the hang of it.  They do occasionally cause me some discomfort, but every woman’s body is different and they may work better for some than for others.  Also, I have found that I do sometimes get a bit of leakage, as it sometimes feels like the cup has shifted a bit when I move (or especially when using the restroom), but it still seems like it mostly does its job.  If I am able to remain lying down for a while after BDing, I will always opt to do that and may forego the soft cups in those cases.  After all, the main objective is to give as many sperm as possible enough time to get where they need to go if they can, and that can be accomplished in both cases.

Luteal Phase (after ovulation, or the TWW)

Prenatal vitamins – This one is fairly straightforward.  Prenatal vitamins are designed to give a woman’s body enough of the vitamins and minerals she needs to promote an optimal environment for pregnancy.  They are especially important for pregnant women, but most women are advised to start taking them when (or even before) starting to TTC to help the body prepare to support a potential pregnancy.  I currently take the Rainbow Light Prenatal One Multivitamins.  I like them because they are vegan, I only need one per day, and they don’t upset my stomach like some prenatals are known to do.  If I didn’t take FertilAid during my follicular phase, I would take these throughout my cycle.

Pineapple core  – This is one of the more interesting things I have encountered in my journey so far.  Pineapples contain a substance called bromelain, and the core supposedly contains the highest, most concentrated amount.  Bromelain is an enzyme that can act as a natural blood thinner and an anti-inflammatory agent, both of which can help support a healthy implantation.  (However, if you take another blood thinner such as aspirin, you should check with your doctor before trying this as well.)  Based on what I’ve read, it is usually recommended to core the pineapple and then cut the core into 5 roughly equal pieces.  You then eat 1 piece each day after ovulation from 1DPO through 5DPO.  If I am a bit unsure of my ovulation date, I sometimes push this off by a day or so, and sometimes I consolidate eating of the core into fewer days.  For example, if I can’t confirm my O date until 3DPO, I might eat the core over 3-6DPO instead.  It is questionable whether or not it is OK to eat the rest of the pineapple during the luteal phase (some say it is, some say it isn’t), since the meat of the pineapple may sometimes cause uterine contractions that might interfere with implantation.  (In fact, I understand that sometimes pregnant women who are past their due dates are told to eat pineapple to help induce labor, so there may be something to this theory.)  Because of the possible risk, I avoid eating the core much later in my cycle than 6DPO as well, just in case.   My DH usually eats the rest of the pineapple, which is probably good for him anyway. J

Walnuts – Walnuts are actually considered helpful for both male and female fertility.  For one thing, they are a good source of omega-3 fatty acids (see Fish Oil for a description of benefits), Vitamin E and copper.  They can actually be consumed anytime during your cycle – in fact, they were once considered to have libido-boosting properties, so perhaps having a few during your fertile window can be helpful for both partners!  However, because they are considered a “warming food”, they are supposedly extra helpful during the luteal phase (when temperatures are generally supposed to stay up to promote optimal conditions for implantation).  That being said, those with thyroid issues may want to steer clear, as they can cause unintended problems in certain cases.

Meditation – I only recently added meditation to my fertility regimen, maybe a couple of months ago.  I was talking to my nutritionist about how yoga can help me relax, but how I only wanted to do it during my follicular phase to be safe.  She suggested maybe trying meditation during the luteal phase (and anytime, really) to provide the same type of relaxation and mindfulness without the risk.  So I actually do it throughout my cycle, but much more often during the TWW.  Especially since this can be a trying time, as many women impatiently wait to test and analyze every little “symptom”, it can be a great way to calm the mind and find some peace.  I currently use one of the John Kabat Zinn (JKZ) guided meditation apps to help me focus my efforts and have been enjoying it so far.  With options of 10, 20 or 30 minute meditations, it can provide a nice little break in my day.

There are probably other things I’ve done here and there that I might add to this list, but this covers my most common approach.  For example, I haven’t yet mentioned the fact that I often put a pillow under my butt after BD and/or keep my legs up near my chest for 15-20 minutes to try to help keep the sperm inside and close to the cervix and give them the best chance.  Or the fact that I own some gemstone jewelry that supposedly has properties that enhance fertility, just because I like them anyway and in case they actually do help!  I also haven’t gone into the “don’ts” of TTC, such as generally avoiding alcohol, caffeine, certain medications and herbs, intense exercise, and so on.  Perhaps I will save these things for another post.  I should probably close by reminding you that I have yet to become pregnant with a take-home baby, so I have no personal proof that any of this stuff is helping – but based on all of the research I’ve done over these many months, I believe that trying these things generally doesn’t hurt at least, and really could make the difference at best.  You never know!