So what has all of this got to do with fertility?

Sperm cells are largely made of protein and depend on CoQ10 for synthesis. Equally, female eggs depend on CoQ10 rich mitochondria almost exclusively for their energy, which becomes reduced as the eggs, and we, age. CoQ10’s potent antioxidant abilities may be able to protect egg and sperm cells from this oxidative and toxic damage. Without sufficient levels of CoEnzymeQ10 available, the quality and quantity of the egg or sperm may be compromised and therefore so is fertility. This cycle is more prevalent in those who are attempting conception at a ‘later’ stage in their fertile life. As our fertility peaks in our early 20’s and the average age for pregnancy in 2011 is 29 years old, many of us are conceiving in the ‘later’ stage of their fertile life. The body’s own production of CoEnzyme Q10 peaks at around the age of 21, therefore in combination with the slow reduction in quality of our eggs or sperm over time, many of us may also be experiencing low levels of CoEnzymeQ10.

Where’s the evidence?
Studies show that consuming additional CoQ10 has health benefits, including enhancing fertility in males and possibly, in females. A further study in 2009 demonstrated that improving intake of CoenzymeQ10 can improve both sperm shape, motility and mobility, thereby improving the rate of male fertility. The study examined the effects a 300 mg daily dose of CoQ10 had on men with infertility problems. After six months of CoQ10 supplementation, the researchers concluded that there was significant improvement in both motility and density of sperm cells.
And what about female fertility? Again in 2009, the Journal of Fertility and Sterility published a study that investigated the role of CoEnzymeQ10, along with other nutrients including selenium, in stimulating mitochondria production and thereby improving subsequent egg quality. The researchers found that CoQ10 supplementation increased the quantity and quality of eggs ovulated in the test group.

How do we improve our CoEnzymeQ10 levels?
Rich sources of dietary CoEnzymeQ10 include mainly meat, poultry, and fish. Other relatively rich sources include soybean and canola oils, and nuts. Fruits, vegetables, eggs, and dairy products are moderate sources of CoEnzymeQ10. However be mindful of the source of these foods as intensive farming (ie non-organic produce) reduces the amount of CoEnzymeq10 within food. Equally, pay attention to your cooking methods; steam your vegetables as approximately 14%-32% of Coenzyme Q10 is lost during frying of vegetables and eggs

You can also take coEnzymeQ10 in the form of a food supplement. CoQ10 is a fat-soluble nutrient so it should be taken with food that contains some fat in order to be absorbed and used by the body. In addition, smaller, multiple daily doses of CoQ10 are able to maintain more stable levels in the blood compared to larger single doses. Thus, instead of taking 300 mg of CoQ10 as a single daily dose, break it down to three doses of 100 mg.

J Endocrinol Invest. 2011 Sep;34(8):e224-8. Coenzyme Q10 improves seminal oxidative defense but does not affect on semen parameters in idiopathic oligoasthenoteratozoospermia: A randomized double-blind, placebo controlled trial. Nadjarzadeh A, Sadeghi MR, Amirjannati N, Vafa MR, Motevalian SA, Gohari MR, Akhondi MA, Yavari P, Shidfar F.

J Endocrinol Invest. 2009 Jul;32(7):626-32. .Coenzyme Q10 and male infertility.Balercia G, Mancini A, Paggi F, Tiano L, Pontecorvi A, Boscaro M, Lenzi A, Littarru GP.

Women are born with all the eggs they'll ever have. It's different for men. Men produce sperm all day, every day - throughout their lives

So how to add a bit of zip to that production line?

According to a study published in the journal Human Reproduction, men who took vitamin D tended to have more motile – or viable and moving – spermatozoa.

The Dutch team came to this conclusion after analyzing samples taken from 300 healthy men, none of whom were known to have fertility issues. Scientists noted that higher blood serum levels of the vitamin appeared to correlate with increased motility.

While the group noted that it is unclear whether or not vitamin D actually speeds up sperm, they did suggest that the nutrient is vital for reproductive health. The team added that further research may determine if dietary supplements may benefit men who are having reproductive problems.

Previous studies have shown that improving levels of calcium and vitamin D in the blood can improve fertility in vitamin-deficient male laboratory rodents.

Much of the surging interest in CoQ10 supplements comes from research linking it to better results in male and female fertility therapy," said a leading Physician recently, he went on to state "It has long been recognized for its antioxidant properties—but the role CoQ10 may play in fertility are of interest to a whole new group of consumers."

A naturally occurring substance essential to the body's conversion of food into energy, CoQ10 is recognized as a potent antioxidant identified with circulatory system and anti-ageing benefits. Major nutrition studies now suggest CoQ10 also plays a role in fertility.

The oil-soluble, vitamin-like substance is present in most eukaryotic cells, primarily in the mitochondria. It is a component of the electron transport chain and participates in aerobic cellular respiration, generating energy. An estimated ninety-five percent of the human body’s energy is in fact generated this way.

In the female reproductive system the mitochondria in human eggs deteriorate as women age, resulting in decreased energy production. Since production of a mature egg and normal early embryo development require large amounts of energy, chromosomal abnormalities and poor egg quality increase as women age.

And in the case of males, CoQ10 may improve sperm motility while removing free radicals, substances that can damage cells. Coenzyme Q10 is normally produced in the body, but levels decrease as people age or are impacted by certain medical conditions.

As far back as the early 20th century ‘under-nutrition’ has been shown to interfere directly with cognitive, emotional, and more recently, reproductive function. Regardless of the presentation of an eating disorder, whether it is overeating or under-eating, each one presents a challenge to the bodies fine physiological balance needed for a healthy fertile environment.

How are these linked?

The consumption, or lack of consumption, of beneficial fats (the mono and polyunsaturated versions not the harmful saturated form) is a primary area of interest in the link between eating disorders and sub-fertility. Nature gave women proportionately more body fat for a specific reason and the body needs to maintain this to nourish the next generation. A considerable reduction of body fat, below 17% of total body fat, can bring about amenorrhea – the cessation of periods. Women with anorexia or who exercise to the extreme can experience amenorrhea and is the most regular manifestation of sex hormone imbalance (1). This renders the female technically ‘sub-fertile’. The term ‘sub-fertile’ as is apt as this is, in most cases, a temporary condition until body fat and nutritional balance is restored. However in cases of prolonged neglect it may have an effect for up to 8 years after a healthy nutritional status has returned. Conversely too much body fat, in cases of overeating or obesity, can disrupt sex hormone balance and thereby present an equal challenge for reproduction.

Scientists also know that the appetite centre of the brain is exquisitely sensitive not only to the quantity of beneficial fats and carbohydrates but also the timing at which these are consumed(2,3). This information is then sophisticatedly communicated to the centre that controls sex hormones. Without adequate consumption of these major food groups and/or irregular timing, as is prevalent in cases of binge purging behaviour, the body down-regulates the reproductive function as a means of protection (3). Thyroid function and the sex hormone oestrogen has been found to be especially low in those with bulimia nervosa, the gland in the body that contributes to hormone regulation.

A disordered eating pattern may also disturb key serotonin metabolism and neurotransmitter balance. When neurotransmitters and the key nutrients required for their production such as zinc and the vitamin B family are present in sufficient amounts, mood and emotions are stable. If they are depleted, individuals may starve or overeat to manage mood. Serotonin plays a major role in controlling carbohydrate intake, promoting sleep and regulating impulsive and obsessional behaviours. Dieting has been shown to deplete levels of tryptophan very quickly, particularly in women (5). This reduced level of tryptophan can lower a woman’s sex drive and further perpetuate the challenges that eating disorders pose to fertility.

Dieting, skipping meals and binge eating food that is commonly high in sugar, salt and refined carbohydrates may disrupt blood sugar mechanisms within the body leading to low blood sugar levels, cravings and de-sensitisation of cells to insulin (5,6). This disrupted blood sugar balance as well as anxiety and depression caused by low afore mentioned serotonin levels can lower libido as well as contribute to the development of polycystic ovarian syndrome, a condition that causes the ovaries to produce many follicles containing poor quality eggs. All of these factors combined can make conception, fertilization of an egg, implantation and carrying a pregnancy to full term very difficult and, in some cases, temporarily impossible.

How can nutrition play a role?

A sound and varied diet creates a nourished foundation on which a healthy pregnancy may flourish. This foundation provides the body with those essential nutrients to re-balance hormone and neurotransmitter production, enabling the body to find its equilibrium once again. Experiencing ‘sub-fertility’ can be an emotional journey paved with anxiety and changing moods and a time where there is great demand on the body both physically and cognitively. The body’s need for physiological stability through regular nutritious meals is high during this time. Here are a few ways to allow your body to play the role as facilitator it is so capable of doing if you nurture it:

• Fat is often removed from the diet at an early stage including in this the essential fatty acids omega 3 and 6. These are required for all hormone production and can only be generated via dietary consumption of oil fish, nuts, seeds and in smaller amounts, green leafy vegetables. Taking an Omega 3 supplement containing at least 1000mg of Omega 3 is highly recommended where dietary quantities may not be achieved.

• Reducing sugars, refined products and stimulants such as coffee and colas can support blood glucose control, insulin output and mood. Caffeine has been shown to reduce fertility in both men and women

• Choose complex carbohydrates such as whole-meal bread, wholegrain rice and pasta over white versions. These release slow amounts of glucose so as to provide a longer source of energy and provide fibre to help remove unwanted toxins and surplus hormones from the digestive system. They also contribute important nutrients such as b vitamins, selenium and zinc.

• Foods such as turkey, bananas, eggs, tofu and almonds are high in the amino acid tryptophan that can support serotonin production. Include into the daily diet as frequently as possible.

• Regular meals, such as breakfast lunch and dinner, punctuated by a mid morning and mid afternoon snack of fruit, nuts or seeds not only ensures that the blood glucose levels remain stable it also comforts the body in the knowledge that it is no longer necessary to be in starvation mode. This frees key systems to get back to work.

• Variety is important when eating fruit and vegetables. Choose fruit for a snack and aim for at least one vegetable with each main meal. These are the densest source of nutrients and provide key nutrients such as vitamin A, vitamin C, Vitamin E, selenium and iron and zinc essential for reproductive health in both males and females.

• Consider taking a multivitamin and mineral supplement. Note this is a recommendation as a supplement to an otherwise nutrient dense diet where previous nutritional neglect may have created a greater demand for nutrients than the diet can provide.

• Consider herbs such as agnus castus and saw Palmetto to restore hormone imbalance and increase fertility.

Refs:
1. Fairburn and Harrison, 2003
2. Johnson et al, 1994
3. Kaye 2007
4. Kaye and Weltzin, 1991
5. Cowen et al, 1996; Wolfe et al 1997
6. Naessen 2007