Support fertility

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You would like to welcome a child into your family and it’s good to note that the road to pregnancy is different for all couples. If you have a strong wish to get pregnant, it is important to make sure you support your fertility as much as possible.

Optimal condition for pregnancy

If you and your partner want to have children, it is important that you are both in optimal health. The child’s DNA is 50% from the man and 50% from the woman and it is therefore valuable for women and men to know how they can support their fertility. Because as you know, it takes two to tango! How do you balance your hormones and optimize egg and sperm quality on your way to a healthy pregnancy? Below, we discuss three important topics that can hinder fertility.

Keep your blood sugar stable

More than a third of the people in our Western population are insulin resistant. A high, fluctuating blood sugar leads to complaints and fertility problems caused by PCOS. Did you know that this has a detrimental effect on progesterone storage? You need this hormone for both ovulation and menstruation.

How do you ensure a stable blood sugar? Fasting for one day is the fastest way to stabilize your blood sugar. Then eat no more than three meals a day and have at most one healthy snack, choose a protein-rich breakfast and try to do a bit of exercise/move around before your meal.

Put your intestinal flora, intestinal wall and intestinal mucous membranes in order

It is the function of our intestinal flora to produce and absorb vitamins from our diet. A disturbed intestinal flora reduces this absorption, causing shortages and increasing the risk of reduced fertility in men and women. You can recognize a disturbed intestinal flora by symptoms such as a swollen abdomen, intestinal cramps, constipation or, conversely, pulpy stools. If you had a course of antibiotics in the previous year, know that it is especially important to balance your intestinal flora. You can support and put your intestinal flora, intestinal wall and intestinal mucosa in order by eating 500 grams of vegetables, 3 pieces of fruit, fiber and fermented products daily, add collagen (soon available via SUPS) because of the protein L-glutamine that restores the intestinal wall to fight inflammation . Also, try and opt for foods such as coconut oil, leek, garlic, onion, turmeric to eliminate pathogens such as fungi, bacteria, viruses and parasites. In need of a powerful booster? Then both you and your partner will both have to  work intensively for three months on the health of your intestines with the digestion cure of SUPS.

Relax! Reduce stress.

The presence of stress affects fertility in men and women because it disrupts hormone production. The body experiences various forms of stress, such as processed food, poor sleep, excessive exercise or the use of the pill and / or medication. These are just a few of the types of stress that affect our health, hormones and fertility. Stress robs us from very valuable nutrients.

Fertile days and cycle

If you want to get pregnant, it is important that you know the days on which you are most fertile. Your menstrual cycle has about 6 fertile days and your ovulation takes place during these fertile days. This is when the mature follicle bursts and the egg is released, which is the moment the egg can be fertilized. The chance of conception is greatest if you are intimate with each other, preferably every other day in the 6 days prior to ovulation. Sperm cells remain alive for about three days, an egg cell, on the other hand, for 24 hours. It can be useful to track your monthly cycle via a cycle app such as Clue or Femometer or you could also use an ovulation test. Your ovulation always takes place 14 days before the first day of your next period. If you follow the course of your menstrual cycle, you can estimate it much better. It is also advisable to know the signals from your body and your cycle well. Your cycle can fluctuate slightly every month due to circumstances such as the flu or stress, which is why we recommend staying connected to your own body, as well as taking more time for yourself on your fertile days.

Recognize your body’s signals when you are about to ovulate!

In the days leading up to ovulation, your discharge will change, it will be transparent, shiny, and stretchy. You can compare it with raw egg white. During this period your breasts are more sensitive, you can experience mild cramps in your back and pelvis and nature lends you a helping hand: your libido is increased!

Invest in healthy DNA with high-quality nutrition

Investing in high-quality nutrition has a measurable effect on the quality of the egg, sperm and ovulation. It also has an impact on the quality of the DNA of your future child. Influencing the DNA is called epigenetics. An unhealthy lifestyle has negative consequences for the health of the next generation, while a healthy lifestyle has positive consequences for the health of the next generation.

Our body needs building materials such as proteins, essential fatty acids, healthy carbohydrates and sufficient vitamins and minerals to allow all organs to function optimally and to produce hormones.

Build up your hormones with protein!

Proteins are building blocks for our cells and hormones and they also play an important role in detoxification. Our body cannot store proteins, which is why adding protein to every meal is important.. Good sources of protein are for example; wild fish, organic chicken breast, nuts, seeds, eggs or vegetables such as cauliflower, avocado, pumpkin. About 1 gram of protein is required per 1 kg of body weight daily. Proteins also help keep our blood sugar stable, another important condition for fertility!

Omega 3 fatty acids boost your ovulation and get sperm cells moving!

Healthy fatty acids such as omega 3 fatty acids (EPA and DHA) should have a prominent role in your diet as they are essential for fertility. They improve the sensitivity of the hormone prolactin which stimulates ovulation and helps regulate our hormones. The function and motility of sperm cells are stimulated if the cell membranes contain more omega 3 fatty acids. If we don’t get enough omega-3 fatty acids through our diet or supplements for a long time, our cells become unhealthy. This can be seen in silent inflammation in our body, weight change, menstrual pain, cognitive decline and a hormonal imbalance.  It is advisable to eat oily fish, such as herring, wild salmon or mackerel, at least twice a week. If you aren’t able to do that, but you do want to supplement your omega 3 values, it is valuable to have your blood tested or to supplement a pure variant of fish oil with high EPA and DHA values. Our orthomolecular therapist can inform you further via (link will be added next week).

Do not avoid carbohydrates, but choose healthy carbohydrates!

Healthy carbohydrates are absorbed slowly and converted into glucose in our body. Glucose serves as fuel for our body and provides energy. Carbohydrates that fit into a healthy meal are; whole grain cereal products, dark (leaf) vegetables, (sweet) potatoes, fruit, legumes such as beans and lentils. Avoid fast carbohydrates in soft drinks, white rice, white pasta and cake.

The importance of antioxidants for sperm and egg cells

Antioxidants can be found in vegetables, fruits and herbs. They protect and restore our body cells, egg cells and sperm cells against free radicals caused by oxidative stress. Try to add antioxidant boosters to your menu to take care of your egg cells and sperm cells, these can be; blueberries, beets, turmeric, garlic, onion, walnuts and folate and zinc! Folate can be found in green leafy vegetables and zinc in shellfish, eggs, wild fish and meat. Folate and zinc have a supporting role in fertility for both men and women. Active folic acid, zinc and antioxidants can both be found in our MOM TO BE + REVIVE bundle.

Foods and products you should probably try and avoid

  • Cafeïne
  • Alcohol
  • Processed foods full of added sugars, fats and salts. (such as ready-made products, biscuits, chips, fast food.)
  • Trans fats: vegetable hydrogenated fats such as margarine, low-fat margarine, frying fat, puff pastry, biscuits, chips, croissants, pizzas and frozen products such as fries, croquettes, etc
  • Endocrine disrupting sweeteners: aspartame, sucralose, glycerol, sorbitol, xylitol, steviol glycoside etc.
  • Hormone disrupting pesticides

Vitamins that are supportive for both men and women

A multivitamin complex with vitamins B6, B11, B12, C, selenium, iodine, zinc and iron is recommended if you want to have children. Research (1) shows that the consistent intake of a multi such as our MOM TO BE increases the chance of ovulation and thus, supports fertility. A deficiency of B vitamins such as active folic acid (B11) and B12, vitamin C, zinc, selenium, iodine and iron increases the risk of infertility. In men, this has a major impact on sperm motility and concentration. A deficiency of vitamin B6 increases the risk of infertility in both men and women. Research has also shown that zinc and vitamin C can actually optimize sperm quality. In women, vitamin C stimulates ovulation, and in men, vitamin C increases sperm production and viability. Natural sources rich in vitamin C include black currants, kiwi, strawberries, spinach, red peppers, broccoli and Brussels sprouts. Add our super greens REVIVE to your daily supplements an this will give  you a 2.5 servings of fruit and vegetables. REVIVE contains extracts extracted from 22 vegetables, fruits and herbs.


Maca is a root vegetable that can increase our fertility and libido. Maca positively affects the hormones of men and women as it helps during stressful times. This adaptogen stimulates the estrogen and progesterone in women to a better balance, and can contribute to follicle maturation. Maca could improve the quality of sperm cells and is therefore regularly used to support fertility. SUPS has processed maca in our BALANCE to support hormone balance and liver together with the other ingredients.

How can a woman stimulate her ovulation?

The progesterone hormone regulates our ovulation and menstruation, so you can stimulate your ovulation by making sure you support the production of progesterone. This has a beneficial effect on your fertility and after fertilization of the egg, progesterone also contributes to maintaining the pregnancy. Reason enough to boost your progesterone production! B vitamins and vitamin C, zinc, B6 and cholesterol, have a good influence on your ovulation. To be able to produce cholesterol, you need sufficient omega 3 fatty acids every day. It is advisable to take high-quality and pure fish oil. In addition to taking in nutrients, it is important to regulate your stress level. Take enough breaks, walk through nature and end your day with a (feet) bath with Epsom bath salts and magnesium flakes. You can safely embrace this form of self-care as a therapeutic ritual!

How can a man improve sperm cell quality?

It is really important to know that men can improve sperm quality by choosing a high-quality multivitamin complex, as well as eating food rich in coenzyme Q10. Coenzyme Q10 has a powerful effect on sperm cell activity. Rich dietary sources of Q10 are herring, red meat, butter, raw kefir, pistachios, walnuts and olive oil. Did you know that low testosterone levels lead to lethargy, erectile dysfunction, hair loss and a decrease in libido? You can increase the male hormone testosterone by doing strength training. Another good thing to know is that Maca in BALANCE has a powerful effect on men’s sexual function!

Support implantation with vitamins

If you are pregnant and carrying new life under your heart, you can support the implantation by consistently maintaining your renewed healthy diet and new lifestyle. But which vitamins support implantation?


Without energy, there is no life! Fertilized eggs need energy to divide. The cell division of the embryo is enormous. You increase the required energy by adding Q10 to your diet for both yourself and your partner in the prenatal phase. In addition to energy in the cells and good implantation, coenzyme Q10 also provides a significant improvement in the quality of the sperm cells. You can get Q10 from nuts, olive oil, butter and raw kefir.

Vitamin E

To reduce the risk of a miscarriage and to support implantation, you should also include vitamin E to your diet. Natural sources of vitamin E are nuts, seeds, kernels, eggs and avocado. Sprinkle pips and seeds daily as a topping over a salad or over your oatmeal breakfast.

PREGG + gut health bestseller

SUPS has put together the most important supplements that support women’s fertility in the PREGG + gut health bestseller. Women, if you don’t know which supplements are suitable for your partner, feel free to order a set for him. You have read that the vitamins, minerals and herbs also support fertility in men beautifully

Still in doubt? Always consult a medical specialist

Is pregnancy still not possible after adjusting your diet and lifestyle? When in doubt, it is advisable to seek advice from a medical specialist or hormone therapist.