Trying to conceive can be a very emotional and vulnerable time for everyone involved, and often, many people offer well-meaning advice or tips. Sometimes, it can be helpful, but other times, it can add yet another stressor for you and your partner. With that in mind and with respect to you and your journey, we offer a few suggestions that may help. Plants, of course, are what we do, and there are a few herbs for fertility that can help if you’re trying to conceive.
Establishing a healthy menstrual cycle with herbs
A regular and pain-free menstrual cycle is the key indicator of healthy female fertility, as it reflects hormonal balance and healthy ovulation. These herbs for fertility have been used traditionally for years and can support cycle regularity and overall uterine health.
🌿Related: What Does Healthy Menstruation Look Like And How You Can Support It
- Vitex (Chaste Tree Berry): Vitex is best known for helping to regulate the menstrual cycle. Vitex helps to support the pituitary gland, which balances oestrogen and progesterone levels. This is particularly helpful for irregular cycles or luteal phase issues.
- Dong Quai: Traditionally used in Chinese medicine, Dong Quai (Angelica sinensis) helps to improve uterine blood flow, supports cycle regularity, and can help alleviate menstrual pain.
- Red raspberry leaf: This is a commonly used herb for fertility as it is rich in nutrients like iron and magnesium, which help tone the uterine muscles and support a healthy luteal phase, which is essential for egg implantation.
- Cinnamon: Research shows that cinnamon can improve cycle regularity in women with PCOS by reducing insulin resistance, making it a supportive herb for fertility.
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Peony: This herb is commonly used in Traditional Chinese Medicine to balance oestrogen and support ovulation, especially in cases of PCOS or hormonal imbalances. A traditional remedy, when paired with liquorice and Vitex can help with progesterone and cortisol balance.
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Licorice: A natural anti-inflammatory, making it an ideal herb to help with adrenal exhaustion. It is commonly used for PCOS and conception issues.
- Damiana: A well-known nervine tonic to help support the libido or impotence. Suitable for both men and women.
- Withania: This popular adaptogen supports healthy adrenal function, and helps with anxiety and stress levels. It also helps to support cortisol release, supporting mood and energy levels.
- Globe artichoke: can help with excessive oestrogen and androgens as found in PCOS and endometriosis. It can also help to improve and support healthy detoxification of hormones and general liver function.
Men's fertility
Fertility is not solely a female issue as often male factors contribute equally to conception challenges. Here are some ways that men can help improve their reproductive health:
1. Optimise sperm health
Healthy sperm are critical for conception.
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Antioxidant support is essential: Supplements like zinc, selenium, and CoQ10 help reduce oxidative stress, which in high amounts can damage sperm DNA.
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Diet: A nutrient-rich diet high in antioxidants from fruits and vegetables can improve sperm quality, as well as reduce alcohol, cigarettes and drug consumption.
2. Herbs for fertility in males
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Ashwagandha: This adaptogen can help to improve sperm count, motility, and testosterone levels by reducing stress and enhancing overall vitality. When the body is not stressed it can direct its attention and resources to helping to support reproduction as opposed to coping with stress.
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Maca root: Maca can support sperm quality and libido while providing energy. It can be added to smoothies or found in capsules.
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Tribulus: Traditionally effective in helping to improve sperm count and motility, it can also help enhance testosterone levels.
3. Avoiding toxins
Exposure to heat (e.g. from laptops on laps), smoking, excessive alcohol, and pesticides can harm sperm quality.
6 common reasons for infertility
According to Healthify, “approximately 1 in 4 New Zealanders experience infertility, and 1 in 8 require some form of medical assistance to achieve a pregnancy.” Infertility or trouble conceiving is complex and is often caused by a combination of factors (male factor, female factor or unexplained).
1. Hormonal imbalances and conditions
For women, disruptions in the hypothalamic-pituitary-ovarian axis can result in irregular ovulation or absent menstrual cycles. When menstrual cycles are not regular this is a sign that there may be an imbalance or an issue that needs attention.
One common condition that can affect conception is polycystic ovarian syndrome (PCOS). PCOS is characterised by an excess of androgens (hormones) and insulin resistance. This combination greatly effects ovulation. The higher ‘male’ hormones can result in long periods of time where the woman does not have regular periods or regular ovulation – making it hard to know the best time to conceive.
For men, low testosterone or imbalanced hormone production can impair sperm development.
Endometriosis is another condition affecting conception. This condition occurs when uterine-like tissue grows outside the uterus, which causes not only inflammation, scarring, and potential damage to reproductive organs but also severe pain.
Studies suggest that endometriosis affects up to 10% of women of reproductive age, and the combination of these symptoms makes it hard to conceive naturally. Some people with endometriosis have found success after surgery or treatment, but it can greatly depend on the severity of the condition.
2. Sperm health
Male infertility accounts for 30-40% of infertility cases. Factors like low sperm count, poor motility, and abnormal morphology can result from oxidative stress, infections, or lifestyle factors (high drug or alcohol consumption).
3. Age-related decline
Age significantly impacts fertility, particularly in women. By age 35, egg quantity and quality begin to decline. Similarly, aging affects sperm DNA integrity in men, though the decline is more gradual.
4. Lifestyle and environmental factors
Exposure to endocrine-disrupting chemicals (EDCs), smoking, alcohol consumption and sometimes a poor diet can negatively impact fertility in both sexes.
Stress is another major factor, as chronic stress elevates the hormone cortisol which disrupts the hormonal balance and reproductive function. Think fight or flight: your body is not prepared to and ‘grow’ a baby if you are ‘running from a tiger’. Your body’s main priority is to get you to safety.
5. Insulin impacts hormonal balance
Insulin is a hormone responsible for regulating our blood sugar levels and it plays a critical role in fertility but is often overlooked.
Excess insulin can be found in conditions like PCOS and it can suppress the production of sex hormone-binding globulin (SHBG), which is a protein that binds to hormones like oestrogen and testosterone to regulate their availability in the body.
If SHBG levels drop, there is an increase in free testosterone and oestrogen levels which leads to hormonal imbalances, which can then interfere with ovulation, making it more difficult to conceive.
Having high insulin levels can also overstimulate ovarian cells causing them to produce excess androgens (male hormones), which can further exacerbate menstrual irregularities and fertility issues.
You can look at helping insulin resistance through diet, exercise, and taking supplements like inositol and chromium. Herbs like cinnamon and berberine (bitter herbs) help to improve insulin sensitivity, which then can help impact SHBG levels and support ovulation.
6. Thyroid health and adrenal health
The thyroid gland regulates metabolic and hormonal processes throughout our body. The thyroid is also crucial for ovulation.
Both hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) can disrupt the menstrual cycle and reduce progesterone levels, affecting fertility.
The thyroid needs iodine and selenium to function, so working with your GP or health practitioner to address deficiencies might be a good idea. Also, focusing on stress management can help support the thyroid.
