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Nutrition 2 - Semester 2 > Natural Fertility > Flashcards

Natural Fertility Flashcards

1
Q

Natural Fertility: Diet

A

Avoid: Processed food, sugar, Caffeine, Alcohol
Include: Antioxidant rich foods, cruciferous, legumes, phytoestrogens, eggs, wild fish, liver, food fats

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2
Q

Natural fertility: Lifestyle

A
  • Optimse body composition
  • Moderate exercise
  • Reduce stress
  • Reduce toxins
  • Optimise sleep
  • Mindfulness
  • Other holistic therapies
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3
Q

Natural Male Fertility: Supplements

A
  • Selenium
  • Zinc
  • CoQ10
  • EFAs
  • L-Carnitine
  • N-acetyl cysteine
  • Methylated B Complex
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4
Q

Natural Male Fertility Supplements: Selenium

A

Dose: 100 mcg/day

Sperm motility
GPO

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5
Q

Natural Male Fertility Supplements: Zinc

A

Dose: 15-30mg

Spermatogenesis
Sperm motility

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6
Q

Natural Male Fertility Supplements: CoQ10

A

Dose: 200mg/day

  • Antioxidant
  • Electron transport Chain
  • Sperm concentration and motility
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7
Q

Natural Male Fertility Supplements: DHA

A

Dose: 1g/day

Cell membrane fluidity

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8
Q

Natural Male Fertility Supplements: L-Carnitine

A

Dose: 1000mg/day

Sperm metabolism and maturation
Motility

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9
Q

Natural Male Fertility Supplements: NAC

A

Dose: 600mg/day

Glutathione -> primary antioxidant of sperm

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10
Q

Natural Male Fertility Supplements: B-complex

A

Methylation support

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11
Q

Natural Female Fertility Supplements

A

Vitamin A
CoQ10
Myo-inositol
Arginine
L-Carnitine
Alpha lipoic acid
Vitamin C and E
Folate
Vitamin B3

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12
Q

Natural Female Fertility Supplements: Vitamin A

A

Dose: 5000iu

Cell division and differentiation - embryo development

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13
Q

Natural Female Fertility Supplements: CoQ10

A

Dose: 200mg/day

Oocyte development

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14
Q

Natural Female Fertility Supplements: Myo-Inositol

A

Dose: 2000mg/day

Promotes ovarian function
Enhances oocyte quality
Encourages regular cycles .

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15
Q

Natural Female Fertility Supplements: Arginine

A

Dose: 1000-2000mg/day

Nitric Oxide
Angiogenesis

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16
Q

Natural Female Fertility Supplements: L-Carnitine

A

Dose: 500 - 1000mg/day

Increases endometrial thickness
Enhances oocyte ATP production.

17
Q

Natural Female Fertility Supplements: Alpha lipoic acid

A

Dose: 600mg/day

  • Antioxidant
  • Aids insulin sensitivity
18
Q

Natural Female Fertility Supplements: Vitamin C and E

A

C: 500mg, E: 200 IU

Improves oocyte quality

19
Q

Natural Female Fertility Supplements: Folate

A

Dose: 400mcg/day

Neural tube development (RNA/DNA)

20
Q

Natural Female Fertility Supplements: Vitamin B3

A

Dose: 100mg/day

Niacin deficiency can cause recurrent miscarriages and birth defects

21
Q

Herbs for fertility

A

Vitex agnus castus
Ashwaganda
Shatavari

22
Q

Herbs for fertility: Vitex Agnus Castus

A
  • Regulates the cycle
  • Corrects luteal phase progesterone deficiency.
  • Effective in restoring the menstrual cycle after years of taking the contraceptive pill.
23
Q

Herbs for fertility: Ashwaganda

A
  • Builds energy, stamina and libido.
  • Sperm quality.
  • Improves anxiety
24
Q

Herbs for fertility: Shatavari

A
  • Ayurvedic female fertility tonic.
  • Nourishing and calming, promotes hormonal balance. Good for a low sperm count.
    *

Nutrition 2 - Semester 2 (52 decks)

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