Vitamins & Minerals
Guide to Optimal Nutrition for Vegans
Guide to Optimal Nutrition for Vegans
Avoid nutritional deficiencies by eating the right foods
Transitioning to a vegan diet is a positive step towards a healthier lifestyle and a more sustainable planet. Veganism offers numerous health benefits, including lower risks of heart disease, high blood pressure, type 2 diabetes, and cancer.
Plant-based diets are rich in essential nutrients, fibre and antioxidants that support overall well-being, promote healthy digestion and aid weight management. A vegan diet also reduces inflammation and supports better blood sugar control, contributing to a longer, healthier life.
However, it is essential to ensure you get all the necessary nutrients for your body to function optimally. Sometimes, people adopt a vegan diet but end up eating the wrong types of food or filling their trolleys with vegan ready meals and processed vegan foods, which are not healthy despite their vegan label.
Here is a simple guide to thriving on a plant-based diet by incorporating vital nutrients and the best vegan sources for each.
Key nutrients for vegans
Omega-3 fatty acids: Heart-healthy fats
Omega-3 fatty acids are crucial for heart health, brain function and reducing inflammation. These essential fats help lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, and reduce the chance of abnormal heart rhythm. They also support cognitive function, memory, and overall brain health. Since omega-3s are primarily found in fish, vegans need to seek alternative sources to ensure they get enough of these vital nutrients.
Top vegan sources:
- Flaxseeds and chia seeds: These tiny powerhouses are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA is a plant-based omega-3 that the body can partially convert to the more active forms, EPA and DHA, although the conversion rate is quite low. To incorporate these seeds into your diet, add them to your smoothies, oatmeal, or salads.
- Walnuts: A handful of walnuts can significantly boost your omega-3 intake while also providing protein and fibre. Walnuts are not only beneficial for heart health but also for brain health due to their high content of ALA.
- Algal oil: For those looking for a direct source of EPA and DHA, algal oil supplements are an excellent vegan alternative to fish oil. Algal oil is derived from algae, which is the original source of omega-3s for fish.
Vitamin B12: Vital energy booster
Essential for nerve function, red blood cell formation and DNA synthesis, B12 plays a key role in energy production and cognitive health, and its deficiency can lead to anaemia and neurological issues. Since B12 is naturally found only in animal products, vegans need to find other food sources or supplements to meet their daily requirements. It’s important to note that there usually aren’t sufficient amounts of B12 in vegan foods, so supplementation is often required to maintain optimal health.
Top vegan sources:
- Nutritional yeast: This deactivated yeast is a popular ingredient in vegan cooking and is often fortified with B12. It adds a cheesy flavour to dishes and can be sprinkled on popcorn, pasta, kale chips and salads.
- Fermented foods: Some fermented foods, like tempeh, may contain small amounts of B12 due to bacterial contamination during the fermentation process. However, the levels are usually not sufficient to meet daily requirements.
- Seaweed and algae: Some types of seaweed and algae, such as nori, chlorella, and spirulina, contain B12. However, the form of B12 in these sources may not be as bioavailable as the B12 found in supplements.
Zinc: Skin healer
Zinc is critical for a robust immune system, wound healing, and DNA synthesis, playing a role in over 300 enzymatic processes in the body. It supports cell division, growth, and the breakdown of carbohydrates. While plant-based sources are available, such as seeds, nuts, and legumes, they may be less bioavailable than animal sources due to the presence of phytates, which can inhibit zinc absorption. Therefore, it is essential for vegans to ensure they consume enough zinc-rich foods and consider supplementation if necessary to meet their nutritional need
Top vegan sources:
- Pumpkin seeds
- Chickpeas
- Lentils
- Quinoa
- Cashews
Calcium: Bone strengthener
Calcium is essential for strong bones and teeth, muscle function, and nerve signalling. While dairy is a well-known source, it can be inflammatory and mucus-forming for many people. Fortunately, vegans can get calcium from various plant foods that not only provide adequate calcium but also offer additional health benefits like fibre and antioxidants.
Top vegan sources:
- Leafy greens like kale, collard greens and boy choi
- Broccoli
- Chia seeds
- Sesame seeds and tahini
- Almonds
- White beans
- Dried figs
- Oranges
Vitamin A: Vision protector
Vitamin A is essential for vision, immune function, and skin health. This vital nutrient plays a crucial role in maintaining good eyesight, particularly in low-light conditions, by supporting the function of the retina. It also enhances the immune system by helping to produce and maintain the integrity of mucous barriers in the eyes, respiratory system, and intestines, which are essential for defending against infections. Vitamin A promotes healthy skin by supporting cell production and turnover, which keeps the skin resilient and youthful.
While preformed vitamin A (retinol) is found in animal products like liver, fish oils and dairy, vegans can obtain it from plant-based beta-carotene. Beta-carotene is a precursor to vitamin A and is found in a variety of colourful fruits and vegetables. Once consumed, the body converts beta-carotene into vitamin A as needed.
Top vegan sources:
- Carrots
- Sweet potatoes
- Pumpkins
- Butternut squash
- Dark leafy greens like spinach, kale, and Swiss chard
- Red and yellow bell peppers
Vitamin C: Immune booster
Vitamin C is essential for immune function, collagen production and enhancing iron absorption from plant-based foods. This powerful antioxidant helps protect the body against damage from free radicals, supports the immune system by stimulating the production and function of white blood cells, and plays a vital role in wound healing and maintaining the integrity of skin, cartilage, and bones.
Top vegan sources:
- Citrus fruits – oranges, lemons, and grapefruits
- Bell peppers
- Strawberries:
- Kiwi
- Broccoli
- Pineapple
- Mango
- Papaya
- Brussels sprouts
Vitamin D: Healthy mood and bones
The primary role of vitamin D is to support bone health, immune function, and mood regulation. It helps the body absorb calcium, enhances the pathogen-fighting effects of monocytes and macrophages (the white blood cells that are important parts of immune defence) and decreases inflammation. Since vitamin D is primarily obtained from sunlight and animal products, vegans need to find alternative sources to ensure they get enough of this vital nutrient.
Top vegan sources:
- Sunlight exposure: The most natural way to get vitamin D is through sunlight exposure. Spending about 15 minutes in the sun several times a week can help your body produce sufficient vitamin D. Remember to expose your arms, legs, and face to maximise production, but also practice sun safety to avoid skin damage.
- Mushrooms: Certain types of mushrooms, such as maitake, portobello and shiitake, can produce vitamin D when exposed to sunlight or UV light. Incorporate these mushrooms into your meals for an extra vitamin D boost. Expose them to sunlight yourself before consumption.
- Vitamin D supplements: Since it can be challenging to get enough vitamin D from food alone, especially during the winter months or for those with limited sun exposure, taking a vitamin D3 supplement is a reliable option. Look for vegan vitamin D3 supplements (cholecalciferol) that is sourced from algae.
Achieving optimal nutrition on a vegan diet is both attainable and enjoyable with some thoughtful planning and knowledge. By incorporating a diverse range of these nutrient-rich foods into your meals, you can easily ensure you are meeting your body’s needs for essential vitamins and minerals.
How to lose weight and keep it off
How to lose weight and keep it off
Faddy diets come and go, with many jumping on the bandwagon in a bid to shed weight as quickly as possible. Sustainable, healthy weight loss cannot be achieved by drinking only cabbage juice for weeks on end or popping green coffee bean tablets like they are going out of fashion. A healthy lifestyle, exercise and a balanced, nutrient-rich diet is the only way you can budge the bulge and kickstart your sluggish metabolism.
Fad diets
Fad diets are unhealthy and do not work for long-term weight loss. They often involve cutting out entire food groups (such as fibre or carbohydrates) and key nutrients the body needs which can lead to fatigue, gut issues, dehydration, and other health problems.
Healthy and sustainable ways to lose weight
If you have been struggling with your weight or are in a perpetual cycle of losing weight, only to put it back on again, here are some useful tips to help you lose weight naturally.
- Avoid processed foods and junk food as they contain an array of toxic ingredients such as damaged oils, hidden sugars, preservatives, flavouring enhancers, and sweeteners that can lead to blood sugar and hormone imbalance, cravings, and poor metabolism.
- Prepare your food fresh so you know exactly what you are eating, giving you total control over what you put in your body. Fresh food contains more flavour and nutrients, and is ultimately better for your health. Go for seasonal produce, direct from a farm or farmer’s markets wherever possible.
- Eat an array of different coloured fruits and vegetables as they contain an abundance of minerals, vitamins, and antioxidants – key nutrients that promote healthy metabolism and blood sugar balance. If your body gets all the nutrients it needs to function optimally, you will feel more energised and experience less cravings for foods with empty calories.
- Ditch sugar and refined carbohydrates/ grains (white flour products) as sugar negatively impacts hormones and blood sugar balance in the body. Healthy blood sugar levels are important for weight loss.
- Include quality plant protein at every meal such as beans, lentils, peas, nuts, and seeds. Protein anchors your blood sugar levels, reduces hunger hormones, and increases the hormones that make you feel satiated after eating. Protein also helps you build muscle which aids fat burning.
- Don’t be afraid of eating fats. Healthy fats are essential for good health; they help the body to make hormones, protect your cell membranes and aid the absorption of fat-soluble vitamins (vitamins A, D, E and K). Good fats such as avocado, extra virgin olive oil, nuts, flaxseeds, chia seeds and flaxseed oil can also promote healthy weight loss as they provide fuel for cells and not just extra calories.
- Increase your soluble fibre intake (beans, sprouts, sweet potatoes, broccoli, pears) as fibre helps reduce your appetite by keeping you fuller for longer. It also keeps your gut bacteria healthy and improves the way your body responds to insulin. This is important for weight loss as it keeps your blood sugar levels regulated. Insulin works by decreasing blood sugar levels by pushing glucose into cells so it can be used for energy, instead of being stored as fat.
- Minimally cook foods to maintain nutrients. Heating foods to a high temperature, whether that be boiling or frying, reduces the vitamins, minerals and antioxidants in food, especially heat-sensitive nutrients like vitamin C. Try to eat foods in their raw form or lightly sauté or steam where necessary.
- Avoid frying and cooking foods with damaged, hydrogenated oils such as rapeseed or vegetable oil. Be aware that dairy-free spreads are also a source of damaged oils. Nut or seed butters are a more nutritious, healthier option.
- Season your foods with herbs and spices instead of adding salt and sugar.
- Don’t drink sugary drinks including juices, fizzy drinks, energy drinks and sport drinks. They all contain huge amounts of sugar which causes inflammation and weight gain. Also avoid low-sugar alternatives as they tend to contain artificial sweeteners such as high-fructose corn syrup. The body does not metabolise fructose well so consuming large amounts of it can lead to diabetes, insulin resistance, high blood pressure and obesity. Instead, drink filtered water with lemon, peppermint, or cucumber to give it more taste.
- Avoid alcohol as it is very inflammatory and causes certain metabolic changes in the body, including blood sugar dysregulation. Alcohol also contains sugar and unnecessary calories that contribute to weight gain.
- Exercise daily as moving your body helps to regulate hormone production and burn excess calories and fat. Exercise also helps build muscle mass which can reduce insulin resistance.
- Manage stress and relax more. Stress is incredibly detrimental to your health and can create unhealthy eating habits and hormonal imbalance. The body’s stress response triggers the release of extra cortisol (your stress hormone) which stimulates carbohydrate and fat metabolism, increasing your appetite and cravings for sweet and fatty foods. Learn how to relieve stress naturally.
- Get good quality sleep. Poor sleep affects your body in a similar way to stress, stimulating extra cortisol production. Adopt a healthy sleep routine and ensure you relax before bedtime. Limit screen time and do something relaxing before bed like taking a bath, reading a book, or drinking a cup of chamomile tea.
Liver Health low-down
Liver Health low-down
Why is the liver important?
The liver’s primary function is detoxification. A healthy liver deals with thousands of toxins each day, including airborne pollutants, caffeine, alcohol, food toxins (additives, preservatives, pesticides), and the chemicals from household and personal care products.
Other functions of the liver include:
- Producing bile to aid digestion and help the body break down fats.
- Storage of vitamins A, D, E, K, B12 for when the body needs them.
- Managing the supply and storage of glycogen (excess glucose the body does not need). The liver releases glucose (sugar) into the bloodstream as and when the body needs it.
Signs of a sluggish liver
- Constant tiredness and lack of energy can be a sign that the liver is not functioning efficiently due to toxin overload or impaired glucose storage (glucose is needed for cellular energy production).
- Weight gain can occur when digestion becomes sluggish and fat metabolism breaks down.
- Digestive issues such as bloating, constipation and heartburn. If bile production becomes compromised due to poor liver function, the body will not be able to metabolise fats effectively, slowing down digestion.
- Nausea and vomiting can be a sign the body is unable to eliminate toxins properly causing them to accumulate and circulate around the body.
- Hormone imbalances, mood swings, irregular periods, and hot flushes. The liver is responsible for regulating hormones and excreting excess hormones from the body so poor liver function can result in hormonal imbalance.
- Continual skin breakouts and acne. If the liver is struggling, toxins can build up and cause inflammation. When toxins cannot be excreted properly, the body will try to expel them via the skin. Itchy skin can be a sign of chronic liver disease and must not be ignored.
What causes liver damage?
- Excessive alcohol and caffeine consumption
- Medication and drugs
- Type 2 diabetes
- Obesity
- Heavy metal toxicity
- A diet high in processed foods, sugar, saturated fats (causing too much fat to store in the liver)
- Pesticide exposure
Ways to boost liver function naturally
- Eat a whole food diet that is abundant in fresh vegetables, fruit, plant-based proteins (nuts, seeds, beans, lentils) and healthy fats (avocado, chia seeds, extra virgin olive oil). Buy organic produce to minimise your intake of pesticides and other toxins from the food chain.
- Cut out sugars, refined carbohydrates (pasta, bread, pastries, cakes, pies, pizza), fried foods, processed foods, pasteurised dairy and saturated fats to reduce the toxic load on your liver.
- Eliminate alcohol and caffeine (coffee and energy drinks). Try a caffeine-free alternative like chicory root coffee or a turmeric latte. Learn more about coffee alternatives.
- Consume sulphur-rich foods including cruciferous vegetables (broccoli, cabbage, cauliflower, kale), onions and garlic as they aid detoxification pathways in the body and support the liver so it can function efficiently.
- Increase your intake of B vitamins which are essential nutrients for detoxification and help to protect the liver from the damaging effects of alcohol. Foods sources of B vitamins include leafy greens (kale, spinach, rocket), organic eggs, sunflower seeds and legumes (kidney beans, lentils, chickpeas, green peas). Supplementation may be required; consult me for support on supplementation.
- Up your antioxidants which are vital to neutralise the free-radicals caused by toxins. Vitamins A, C and E, CoQ10, quercetin and alpha lipoic acid are important antioxidants as well as minerals like magnesium, zinc, copper, selenium and manganese which are co-factor nutrients for liver detoxification. Fruits and vegetables provide an abundance of antioxidants, vitamins and minerals.
- Avoid drinking water out of plastic bottles and using clingwrap on food as plastics contain toxic chemicals like phthalates and BPA. Instead, use glass storage containers and beeswax wraps for food and glass or stainless-steel water bottles.
- Reduce your exposure to chemicals in household products and personal care items by using fragrance-free, natural products. Learn the truth about fragrances.
If this sound familiar and you would like support with your liver health, please get in touch info@annikanourishingnewlife.co.uk
Male Fertility
Did you know that your diet can impact your reproductive health?
Eating a diet that contains the right balance of healthy foods and is rich in the nutrients necessary for hormone balance and sperm production is a powerful way to support male reproductive health, even in the short term. The male reproductive organs are constantly producing new sperm and this process can take between 60 – 80 days. So, making positive dietary changes, eating the right foods and getting the right nutrients in the 2-3 months prior to trying to conceive, can have a real positive impact on the quality and number of sperm produced, potentially boosting your chance of conceiving.
Firstly, some info on male reproductive health.
Male fertility is the second most common cause of fertility issues, coming second only to the advanced age of the female partner. It affects about half of all couples so it is essential to consider when you are trying to conceive. Historically, it was often the female partner who might initiate tests with her GP, but it is strongly recommended that tests are done for the male partner from the start of your fertility journey.
The lowdown on semen
Semen Analysis
A regular semen analysis looks at the external parts of a sperm, how well it can function and get from point A to point B. The World Health Organisation guidelines 2010 define the lowest values of a normal sperm as follows:
• Semen Volume:1.5ml
• Total sperm count: 39million/ejaculate
• Sperm concentration: 15million/ml
• Total motility: 40%. This indicates how well the sperm can swim
• Progressive motility: 32%.
• Normal morphology: 4%. This indicates that the sperm are well-formed and not abnormal-looking which might impede their ability to swim or penetrate the egg. There are usually a high number of abnormal forms in the sample, this is quite normal. Depending on how this is measured, the normal forms should be above 4% or perhaps higher than this depending on the lab.
Anti-sperm antibodies: these are antibodies that bind to the sperm which interferes with their function. It is important to have this below 50%.
Sperm DNA Fragmentation
This test looks at damage to the DNA within the sperm which carries the important paternal genetic information. Men with an abnormal semen analysis may have increased DNA fragmentation also. However, one in four men with a completely normal semen analysis will have increased DNA fragmentation. This might mean that you have proceeded with trying to conceive and only later down the road, it might be identified that there is another issue. This is often later found as a cause of ‘unexplained infertility’ or recurrent miscarriage. It is recommended that this test is done with a semen analysis.
It is normal to have a certain level of DNA fragmentation. Depending on what test is used, this might be up to 15%. Above this, there might be difficulty conceiving and above 30%, the chances are reduced significantly and the risk of miscarriage increases.
The DNA in sperm is vulnerable to conditions of ‘oxidative stress’. Under these conditions, the DNA can be damaged causing the DNA to fragment. Where there is a high degree of DNA fragmentation, there may be an increased risk of infertility, failed assisted reproduction e.g. IUI or IVF, and recurrent miscarriage.
Oxidative stress can be caused by a number of conditions such as;
- Infection – inflammation can cause a significant increase in oxidative stress
- Inflammation elsewhere in the body can also contribute to sperm damage and deplete critical antioxidants
- Varicocele – similar to a varicose vein near the testes, can increase damage to sperm
- Obesity – excess body fat, especially that which accumulates around the middle
- Smoking – markedly increases oxidative stress
- Testicular heat – increased local heat can damage sperm and sperm DNA
- Chemicals – exposure to certain pesticides and other chemicals
- Poor diet – a diet low in protective antioxidants, deficiencies in vitamins or minerals
- Age – DNA fragmentation may increase with age
- Genetics – issues with the folate cycle
- Some conditions such as undiagnosed or poorly managed type II diabetes
- Some medications
Optimising your nutrition to support your reproductive health
How can nutrition support male fertility?
Dietary changes to promote male reproductive health should address both the overall balance of the diet, as well as the specific nutrients that the body needs for hormone balance and sperm production.
The Mediterranean diet is one dietary pattern that we know promotes good male reproductive health, being associated with improved sperm number, sperm quality and improved chances of conceiving. Even if you don’t live in Italy or Greece, the principles of a Mediterranean diet can be followed anywhere in the world. A Mediterranean-style diet focuses on eating an abundance of fresh vegetables and fruit (at least 7 servings daily), whole grains, beans, lentils, quality protein from meat, fish and seafood, and good fats from extra virgin olive oil and nuts.
On the other hand, eating a diet that is dominated by processed foods, processed meats, fast food and refined snacks is associated with lower sperm count. So, making positive dietary changes and moving towards a more Mediterranean eating pattern is a key lifestyle change when preparing the body for conception and trying to boost sperm number and quality.
To make your diet more Mediterranean aim to:
- Fill up half of your plate with vegetables at each main meal
- Eat one serving of beans or lentils daily – keep a tub of hummus in the fridge for snacking
- Drizzle 1 tablespoon of uncooked extra virgin olive oil over vegetables or a salad every day
- Swap refined snacks for fresh fruit and nuts (have a handful of unsalted nuts every day)
Let’s talk ‘Antioxidants’
One reason why the Mediterranean dietary pattern is so positive for male fertility is that it provides an abundance of a form of nutrients called antioxidants. Increasing dietary intake of antioxidants is possibly the single most important dietary change to promote male fertility. Antioxidants occur naturally in all plant foods, and our bodies can also produce antioxidants using certain nutrients, such as selenium and zinc. The reason that antioxidants are so crucially important in male fertility is that they protect the sperm cell from damage, ensuring the quality of the sperm cell and the quality of the DNA within that sperm cell.
The role of sperm is to deliver the genetic material within DNA for conception and reproduction, and sperm cells are often described as DNA with a tail. Sperm cells, and the DNA inside them, are very vulnerable to damage by free radicals (unstable molecules that can damage our body’s cells). Damaged DNA within sperm is linked to reduced chances of conception and increased chances of miscarriage. The more antioxidants in your diet the better protected your cells (including sperm cells) will be from free radical damage.
Ways to increase your antioxidant intake:
- Eat a rainbow of colours of fruit and vegetables, the pigments that give fruit and vegetables their colour are antioxidants. Eating a variety of colours will ensure you consume a wider variety of antioxidants.
- Spice it up: spices and herbs such as turmeric, ginger, cumin, rosemary and oregano are some of the most concentrated sources of dietary antioxidants. Try cooking with spices or herbs at least once a day.
- Swap your usual chocolate bar or biscuit for a few squares of dark chocolate. Cocoa is actually one of the richest dietary sources of antioxidants (it comes from a bean after all) and eating dark chocolate is a great way to get more antioxidants into your diet.
- Dress your vegetables and salads with either butter or extra virgin olive oil. Antioxidants are mostly fat-soluble and we absorb them better when we eat them together with a fat source.
- Include quality protein sources, such as fish and shellfish at least 3 times a week to supply minerals essential for antioxidant production.
Beneficial nutrients to support male fertility
Specific nutrients that the male body uses to produce hormones, sperm, and antioxidants are essential when trying to improve fertility. You want to ensure that you are getting enough of all of these key nutrients.
Zinc
Zinc may be one of the most important minerals for sperm health. It plays a number of critical roles from sperm development, formation, maturation and a role in stabilising the membrane which supports motility. It is also part of the antioxidant compound zinc-copper superoxide dismutase (SOD). This is one of the antioxidants that helps to protect sperm as they mature, decreasing damage and reducing DNA fragmentation.
Zinc deficiency is common worldwide and can be found in meat, chickpeas, nuts and seeds. However, absorption can be difficult and those with poor digestion are at risk. People on long-term proton pump inhibitors (PPI), which are commonly prescribed stomach acid inhibitors, are at risk from malabsorption. In addition, those on a high plant diet can also be at risk unless efforts are made to increase absorption in the diet such as soaking, sprouting and fermenting.
Zinc supplements have been shown in clinical trials to improve count, morphology and motility and can reduce DNA fragmentation. Some supplements are poorly absorbed, such as zinc oxide. Zinc citrate at 23mg per day is recommended for those on a high plant diet. Caution is advised, however, as with all supplements. The antioxidant balance in critical and over-supplementing can have negative effects also. It is important to seek advice from a nutritional therapist like myself or your GP when starting any supplementation.
Selenium
Selenium is found in high concentrations in the testes. Here it forms part of the antioxidant family glutathione peroxidases (GPX). This family of proteins help to protect sperm as they develop and mature. They also help to regulate the antioxidant reactions within sperm – where the balance is important and too much is not helpful.
Brazil nuts are a great source of selenium, but it’s easy to get too many. Just one Brazil nut per day can provide over the recommended daily allowance so eat these as part of your diet, but not too often. Selenium is also found in meat, chicken, fish, shellfish and eggs and deficiency often depends on the selenium content of the soil near where you live or source your animal products. Supplementing with selenium has been shown to be ineffective if you are not actually deficient. Many people we see in clinics have already started consuming Brazil nuts and are high in selenium. It’s best to check your levels before you supplement.
Vitamin C and E
Both of these nutrients are important antioxidants for sperm health. They work together as vitamin C is water-soluble and vitamin E is fat-soluble. Vitamin C may be particularly important if you smoke.
Clinical trials have shown success in reducing DNA fragmentation with both vitamin C and E. A diet rich in fruits, vegetables, nuts, seeds and healthy fats such as avocado, salmon and olives should provide sufficient vitamin C and E for general health. However, it is worth noting that studies often use higher amounts of vitamin C, such as 1g. This would be extremely difficult to reach with diet alone, where fruits high in vitamin C such as kiwi contain approximately 90mg.
Omega-3
Omega-3 fatty acids, eicosapentaenoic acid (EPA) and more specifically docosahexaenoic acid (DHA) are major components of sperm membranes. Good levels of omega-3 can improve sperm count and motility. Omega-3 fatty acids are anti-inflammatory and so can protect indirectly against sperm damage. In a ‘Western Diet’, we do not get enough omega-3 in our diet. Eating at least two portions per week of oily fish is recommended. If you do not eat fish, a supplement containing over 500mg of each of EPA and DHA is useful.
Vitamin D
We know that conception rates increase during the summer which may show a role for vitamin D in fertility and sperm have receptors for vitamin D. Be cautious when supplementing with vitamin D; it is important to tailor your supplement levels to meet your needs. Vitamin D can be toxic at high levels. While it has a beneficial effect on our immune system at optimal levels, this too can have a negative effect if the levels get too high. A dose of 1000IU suits most people, but it can depend on a number of factors.
Factors to consider which may be working against sperm health
Caffeine and Alcohol
Caffeine and alcohol may cause reduced sperm quantity and quality. It is recommended to either avoid or if necessary, reduce your intake, sticking to 5-10 units of alcohol per week and no more than 2 cups of coffee per day.
Your environment
Xenoestrogens are environmental oestrogens, coming from pesticides and the plastic industry. This can cause hormonal imbalances in men leading to reduced sperm quantity and also affecting quality and DNA fragmentation. Aim to reduce your plastic exposure, avoid handling till receipts, use more natural personal hygiene products and try to eat as organic produce where you can.
Other chemicals can also specifically cause an increase in DNA fragmentation. Consider your exposure in the workplace or during your spare time or hobbies. Always use the correct personal protective equipment or avoid chemical exposure altogether if possible.
Local heat can cause damage to sperm and increase levels of DNA fragmentation. Avoid saunas, hot baths, heated car seats, prolonged use of a laptop resting on your lap and try to limit carrying your mobile phone in your pocket.
Exercise
Moderate exercise is excellent for weight management, stress reduction and hormonal balance. Excessive or intensive exercise can be a cause of damage and inflammation in the body and may be an indirect cause of damage to sperm. Specifically cycling is a source of direct damage, friction and heat to the testicular area. It may be that short bouts are fine, but if you are taking to longer cycles at the weekend as recreation, it would be best to reduce this if you are trying to conceive.
Nutrient Testing
If you would like to know more about what vitamins and minerals you need, this can be done via functional tests such as a Nutritional Profile (blood test). This can help find out what you are deficient in so that you can supplement safely. Restoring antioxidants and critical deficiencies can be very effective in improving sperm quantity and quality.
Please contact me for further guidance on functional testing. My 1:1 programmes will include recommendations on what tests are best suited to your needs, interpretation of results and any necessary guidance to support findings. There is an additional charge for all functional testing in addition to any of my programmes.
How Your Female Hormones Affect Your Thyroid
How Your Female Hormones Affect Your Thyroid
Do you suspect thyroid issues are behind your health concerns?
You couldn’t survive without your thyroid gland, so it’s worth looking after. It can be affected by many lifestyle factors– nutrient deficiencies, inflammation, stress and lack of sleep, as well as exposure to toxic metals and pollutants. But one unsuspected cause of thyroid issues can be an imbalance in female hormones.
How does your thyroid work?
The thyroid produces thyroxine, literally controlling how quickly your cells produce energy. Not enough thyroxine and the brakes are applied to your metabolism and everything becomes sluggish.
Your thyroid is asked to make thyroxine by your brain’s pituitary gland. This constantly measures the amount of thyroxine in your blood and sends a message to your thyroid to make more when levels drop. It’s a well-ordered system, but it’s not infallible.
Symptoms of low thyroid
- Tiredness
- Dry skin
- Constipation
- Weight gain
- Feeling the cold
Because the gland affects every cell in your body, if it is not functioning well, it may cause a huge array of other symptoms. Some of these are very similar to those caused by female hormone imbalances, like irregular or heavy periods.
Oestrogen, Progesterone and Thyroxine
Inside your body, your hormones are constantly talking to and influencing one another, so if something affects one hormone, it will affect the others too. Your female sex hormones oestrogen and progesterone have a particularly close link with your thyroid, and they all affect each other.
Oestrogen Dominance
Thyroid health can be affected when oestrogen becomes excessively high compared to progesterone. Oestrogen tends to increase the levels of a protein-binding thyroxine, making it less accessible to cells and therefore less able to influence them. High oestrogen levels increase inflammation, impairing thyroid function, encourage antibodies to be produced against your thyroid and block the messages coming from your pituitary gland.
Progesterone on the other hand increases the availability of thyroxine by making sure it’s not bound up with protein.
Too much oestrogen relative to progesterone is called oestrogen dominance. This situation is very widespread, particularly in perimenopause, the period running up to menopause. At this stage in your life, you often won’t ovulate every month. If ovulation doesn’t happen, no progesterone is released in the second half of the month. Because progesterone prevents oestrogen levels from climbing too high, there’s then nothing to oppose oestrogen.
Environmental factors: the environment is awash with synthetic chemicals able to mimic oestrogen by latching onto cells’ oestrogen receptors and fooling them into thinking they’re your body’s oestrogen. These substances, found in plastics, personal care products and pollutants are considerably stronger than your natural oestrogen.
Stress: anxiety and tension can make oestrogen dominance worse because it steals progesterone, dominating oestrogen. An unhealthy gastro microbiome also tends to increase oestrogen levels because good gut bacteria can play an important role in excreting unwanted oestrogen. In a vicious cycle, when your thyroid is struggling you can’t process oestrogen well in your liver and gut, making oestrogen dominance worse.
Even though you don’t make as much oestrogen after menopause, it can still remain high relative to progesterone, especially if you’re stressed. Progesterone is made in your stress glands after menopause, and they won’t prioritise making it if they’re busy making stress hormones.
Functional Testing
Your GP may test your blood thyroid hormones, but these tests don’t always measure how much of the hormones are in an active form. So, it’s impossible to tell whether your hormones are affecting your cells in the way nature intended. Because not all thyroid issues show up on a GP’s blood test, it might look like there’s nothing wrong even though your symptoms shout otherwise.
To look at the whole picture, functional tests examine the levels of both your female hormones and your thyroid hormones and reveal the quantities of active and inactive hormones you’re producing.
Combine these test results with an in-depth consultation examining your nutritional status, lifestyle and health history and it becomes much clearer what’s behind your health issues. Only by understanding the route cause, we can make appropriate strategies to put things right.
The importance of folate and vitamin B12 whilst trying to conceive
Getting enough vitamin B12 and folate (vitamin B9) is important at all stages of life, but when you are trying to conceive or actually pregnant you have even more reason to include these vitamins to help ensure your little one grows as healthy as possible.
Folate and vitamin B12 deficiencies show a higher rate of infertility, miscarriages, and birth defects. This is because these vitamins are essential for red blood cell production, DNA synthesis, and nervous system development. These vitamins are not naturally produced in our bodies so it is important to include sources or supplements into our daily diets.
B12 deficiency is common in individuals who do not eat meat or dairy, and also who have been on medications like metformin. This is why it is common to see some ladies with PCOS to be deficient in B12 due to the years of hormonal birth control pills, metformin, and even some ladies who omit from consuming dairy. Do not fear though, most prenatal vitamins contain B12 and if you have been focusing on increasing protein for blood sugar balance, you likely are increasing this vitamin naturally with the animal products you are eating. Eggs, meat, and fish are sources of B12.
If you have low energy, not having enough of these vitamins may be to blame, so considering your diet, medication, and supplement history can help inform what type of prenatal or supplement to take in addition to what you’ll receive from foods.
Click here to view my programmes where I can guide you on the correct nutrition, supplementation, and lifestyle requirements to support your journey.
Is Birth Control Messing with Your Nutrition?
Oral contraceptives are prescribed beyond preventing pregnancy, for reasons such as
- To regulate menstrual cycles
- Provide some relief for pain during menstruation
- Acne
- Ovarian cyst prevention.
- PMS and PMDD relief
- Endometriosis management
- Menstrual migraine relief
However, there are many drawbacks of the contraceptive pill which may be affecting your future fertility. In this blog I am going to focus on nutrition depletion.
Research has demonstrated the use of oral contraceptives may be significantly affecting bodily levels of many essential vitamins and minerals. 1-5
Here are 5 essential nutrients commonly depleted by the pill
• Magnesium
• Zinc
• Folic acid
• Vitamin B12
• Vitamin E
Magnesium
The pill and oestrogen therapy has demonstrated a depletion in serum magnesium levels, causing a potential deficiency of this essential mineral. 6,7 This is concerning for most females in where dietary magnesium intake is already low, not to mention a 21st century lifestyle that quickly uses up magnesium stores such as poor sleep, high-intensity exercise, chronic stress, and high intake of caffeine, sugar, and processed foods. 7-12
Magnesium has many benefits which have been supported by research such as supporting energy, sleep, mood, and hormone balance. Given the body’s widespread need for magnesium, low dietary intake in addition to the continual drain on the body’s stores, it is particularly concerning that the contraceptive pill may be depleting levels even further.
Furthermore, magnesium depletion alters the calcium to magnesium ratio which may affect blood coagulation.13 The deficiency in magnesium may contribute to the thromboembolic complications associated with oestrogens.6,7 Therefore, it is worth taking magnesium supplementation in addition to your diet when taking the oral contraceptive pill.
Zinc
Lower plasma zinc levels have been observed in research dating as far back as 1968 14,15 in addition to more recent studies confirming this finding too. 16-20
Zinc is an essential trace element, used as a cofactor for more than 300 different enzymes, used in every cell, organ, bone, tissue, and fluid of the body. Zinc is involved in immune and skin health and is important in supporting reproduction. The World Health Organisation (WHO), states the global prevalence of zinc deficiency is a surprising 31%.
The changes which occur as a result of increased oestrogen from the oral contraceptive pill may lower blood zinc levels and also increase the amount of zinc used by bodily tissues. 21-22 When these alterations occur, the need for dietary zinc increases. 20
Although not all research demonstrated a reduced level of zinc, the majority indicated that oral contraceptives, to include lower doses, have a negative effect on the nutritional status of this mineral. 16,20,23-31 Additionally, a decrease in zinc, selenium, phosphorus and magnesium in women taking oral contraceptives was found in a recent systematic review 32 which had been associated to the duration of contraceptive use.
Therefore, when oral contraception is recommended by your health professional, supplementing zinc may be useful and is best supplemented with copper due to both minerals being antagonists, which means they compete for binding sites in the body. Excess zinc can lead to a copper deficiency and vice versa.
Folic acid
Studies have demonstrated a potential reduction in blood folate levels. 33-37. One recent systematic review and meta-analysis concluded, due to reduced blood folate concentrations associated with the use of oral contraceptives, it is necessary that women of a childbearing age to continue the use of folate supplementation whilst using the contraceptive pill. 38
Folic acid is necessary within the first 4 weeks of pregnancy in order to prevent neural tube defects. Due to the folate-depleting effects of the oral contraceptive, in 2012 there was the introduction of contraceptives that were fortified with folate to help reduce the risk of neural tube defects in pregnancies that occurred during use or shortly after the discontinuation of oral contraceptives.39,40
Some evidence has shown an increase in the rate of cervical dysplasia to cervical cancer progression and that folic acid may slow or reverse this dysplasia.41,42
Recent studies recommend all women of childbearing age taking the oral contraceptive pill should supplement with folic acid. It is recommended to take the body-ready form of 5-methyltetrahydrofolate (5-MTHF) of folic acid as some people are genetically less able to convert folic acid into this active form, and therefore is less effective. Supplementing with active 5-MTHF form of folic acid bypasses the need for conversion and therefore reassures folate stores are being replenished.
Vitamin B12
The depletion of vitamin B12 in women using oral contraceptives has been found in many studies, compared to non-users .20, 43-52 In addition to folic acid, low maternal B12 status is also considered to be a standalone risk factor for neural tube defects. 53
Vitamin B12 has many functions, such as
- Supports the blood to carry oxygen
- Essential for healthy nerves and DNA synthesis
- Supports the elimination of toxins
Animal products are a rich source of vitamin B12 and are the only vitamin that can’t be reliably supplied by a varied wholefood plant-based diet.
one recent systematic review demonstrated oral contraceptives have been found to deplete vitamin B12, therefore vitamin supplements might be beneficial when taking oral contraceptives.54.55
Vitamin E
Vitamin E has many positive health benefits, to include
- Antioxidant
- Healthy skin
- Immune function support
- Cardiovascular support
Research demonstrated that the oral contraceptive had increased markers of oxidative stress and decreased levels of vitamin E in the blood. A further study found a significant rise in the clotting activity of blood platelets when taking the oral contraceptive pill, naturally accompanying decreased blood levels of vitamin E. 56-58 Research found, supplementing with vitamin E increased vitamin E blood levels and had shown a decrease in the clotting activity of platelets.59
Daily supplementation may help to support improved levels of key nutrients
Research has shown that oral contraceptives can deplete blood levels of many essential vitamins and minerals, in addition to the above, therefore if you are required to take the oral contraceptive pill you may benefit from supplementing your diet with a daily multivitamin & mineral to support these possible negative effects.
References:
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