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The Fertily Plate
Are dietary supplements a good idea or a bad idea?
In episode 8, we explain what are the essential fertility supplements and how to choose them well.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
To begin with, we'll tell you a quick note: to fully understand, in detail, the role of dietary supplements in fertility and how to take them, we really recommend the program dedicated to the subject. It's made with Laura so if you like this one, you're going to love The Capsule Myth.
Dietary supplements: a marketing success that should be put into perspective
Dietary supplements have a real Boom over the last few years. However:
- They don't Do not replace a varied and balanced diet (this is also indicated on each box);
- There are “simple” supplements and “complex” supplements;
- None can be a complete substitute for a diverse and nutrient-rich diet.
👉 In other words, supplements can be useful, but you have to stay Vigilant in the face of marketing speeches and be well informed before taking it.
When might it be relevant?
Laura always recommends being accompanied by a professional, especially in case of:
- Pregnancy project (pre-design),
- Chronic pathologies like PCOS, endometriosis, or others.
Supplements may be relevant if:
- One blood test shows a real disability (interpreted by a health professional);
- I am vegetarian or vegan, and I need to supplement myself with vitamin B12;
- I am pregnant, and I have to take somefolic acid (vitamin B9).
💡 Key figures
According to health authorities since 2024 (ANSES), daily supplementation of 600 mcg of dietary folate equivalent (Folic acid - EFA) is recommended during preconception and during the first trimester to prevent neural tube defects.
How to choose a professional trained in micronutrition?
All the pros who talk about supplements do not have the same training (or the same interests). To consult a specialized dietitian, you should pay attention to your training courses:
- Attention to training courses sponsored by a single laboratory : they may direct advice only to their products and lack objectivity;
- Give preference to professionals who have followed a independent training, not linked to a lab, guaranteeing a more global and objective approach;
- Watch the duration of the courses.
I remain vigilant about the advice I hear on social networks, or from professionals with whom I have not created a relationship of trust.
👉 Overall, when taking a supplement alone or on advice, you should always pay attention to the doses
Because contrary to what you might think:
- A deficiency It's true that's a problem...
- But An excess also, especially in the context of fertility and preconception.
Laura recommends always respecting the doses adapted to your situation.
Focus: recommendations for folic acid (vitamin B9)
Indispensable in preconception and early pregnancy to prevent neural tube defects.
It can be in different forms = folates, folic acid or 5-MTHF (5-methyltetrahydrofolate) or methylated B9. In France, we measure the quantity of vitamin B9 in EFA supplementation = dietary folate equivalent. French recommendations establish a level of 600 mcg EFA during preconception and during the first 12 weeks of pregnancy (1st trimester).
However, folic acid and methylated B9 do not have the same absorption. Folic acid is an imperfect form but well known and safe, the amount that is given to women who want to become pregnant and in the first trimester is 400 mcg per day. To arrive at the EFA level, we multiply folic acid by a conversion factor of 1.7, or 680 mcg EFA here.
Methylated B9 is a recent form, much better absorbed but with less hindsight. The conversion factors are modified: if I have a methylated B9 intake that is strictly less than 400 mcg, I also apply a factor of 1.7. On the other hand, starting with 400 ug of methylated B9 and +, the factor increases to 2. We can therefore quickly end up with 800 to 1000 mcg EFA.
👉 The upper safety limit is set at 1000 mcg EFA for folic acid, so caution should also be taken with methylated B9 when you exceed an intake of 400mcg per day.
Focus: nanoparticles
Some supplement formulas may contain nanoparticles (e.g. titanium dioxide). Laura recommends avoiding them as a precaution.
They can sometimes be found in ingredient lists with the word “nano” in front of a molecule, sometimes brackets [...]. That's how you recognize them.
Laura explains that a nano-particle is an extremely small “object”, capable of crossing all the barriers of the body and of accumulating in our cells, present in a good number of products even without mention sometimes (because 50% or more nano is needed...) Because of their size, they can behave differently from larger particles (inactive large, but full potential small). The dangers are more documented on titanium dioxide (E171), iron oxides (sometimes in the form of dye — numerous in CAs), silica and silver — neurotoxicity, genotoxic...
👉 The perspective is very short because they started to be used in the 80s, so we do not know the definitive impact and especially its negative sides.
Choosing the right omega-3
Omega-3 is an essential fatty acid, but very sensitive to air, light and heat.
To ensure their quality, we advise you to check:
- The presence of labels: EPAX, Quality Silver, Omega Vie, Friend of the Sea;
- The clue Totox (which measures the oxidation of fish oils): it must be less than 6.
👉 If the box doesn't mention no Totox label or index, Laura considers that it is already a Red Flag.
🔎 Useful definitions
Hemo-Placental Barrier: The placental barrier includes structures that separate maternal blood from fetal blood, and which must therefore be crossed during the exchange of the various substances. The constitution of the placental barrier changes during pregnancy.
Source: Embryology.ch
___
Blood-brain barrier: The blood-brain barrier (BBB) is a physical and metabolic barrier that isolates the brain from the rest of the body.
Source: Medicinesciences.org
___
Nano-particle: Particle whose dimensions vary from 1 to 100 nanometers approximately.
Source: Larousse
🎯 Actions concrètes
- If I am looking for a dietitian to accompany me, I look at his training courses:
- Trained in micronutrition (overall and not the result of training in a laboratory or a specific company);
- Trained in female conditions and/or fertility depending on my case;
- If I have a health problem (PCOS, Endometriosis, chronic disease), I prefer to consult rather than take dietary supplements alone in my corner.
- If I take follic acid (B9), I try to understand what I am taking so as not to take too much folic acid or methylated B9;
- The first rule to follow when taking dietary supplements:
- Ne not take too many different ones together because of the interactions;
- Avoid complex supplements;
- Pay attention to dosages by yourself.
- I avoid at all costs:
- The “magic” complexes with everything in them (Zinc, Iron, B9...) all together;
- Nano-particles because they generally have a bad impact on cells; especially titanium dioxide.
If I take Omega 3, I check their quality thanks to the labels: EPAX, Quality Silver... And a Totox index under 6;
- In all cases, the plate must be the priority and complements only come as a second intention.
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
To begin with, we'll tell you a quick note: to fully understand, in detail, the role of dietary supplements in fertility and how to take them, we really recommend the program dedicated to the subject. It's made with Laura so if you like this one, you're going to love The Capsule Myth.
Dietary supplements: a marketing success that should be put into perspective
Dietary supplements have a real Boom over the last few years. However:
- They don't Do not replace a varied and balanced diet (this is also indicated on each box);
- There are “simple” supplements and “complex” supplements;
- None can be a complete substitute for a diverse and nutrient-rich diet.
👉 In other words, supplements can be useful, but you have to stay Vigilant in the face of marketing speeches and be well informed before taking it.
When might it be relevant?
Laura always recommends being accompanied by a professional, especially in case of:
- Pregnancy project (pre-design),
- Chronic pathologies like PCOS, endometriosis, or others.
Supplements may be relevant if:
- One blood test shows a real disability (interpreted by a health professional);
- I am vegetarian or vegan, and I need to supplement myself with vitamin B12;
- I am pregnant, and I have to take somefolic acid (vitamin B9).
💡 Key figures
According to health authorities since 2024 (ANSES), daily supplementation of 600 mcg of dietary folate equivalent (Folic acid - EFA) is recommended during preconception and during the first trimester to prevent neural tube defects.
How to choose a professional trained in micronutrition?
All the pros who talk about supplements do not have the same training (or the same interests). To consult a specialized dietitian, you should pay attention to your training courses:
- Attention to training courses sponsored by a single laboratory : they may direct advice only to their products and lack objectivity;
- Give preference to professionals who have followed a independent training, not linked to a lab, guaranteeing a more global and objective approach;
- Watch the duration of the courses.
I remain vigilant about the advice I hear on social networks, or from professionals with whom I have not created a relationship of trust.
👉 Overall, when taking a supplement alone or on advice, you should always pay attention to the doses
Because contrary to what you might think:
- A deficiency It's true that's a problem...
- But An excess also, especially in the context of fertility and preconception.
Laura recommends always respecting the doses adapted to your situation.
Focus: recommendations for folic acid (vitamin B9)
Indispensable in preconception and early pregnancy to prevent neural tube defects.
It can be in different forms = folates, folic acid or 5-MTHF (5-methyltetrahydrofolate) or methylated B9. In France, we measure the quantity of vitamin B9 in EFA supplementation = dietary folate equivalent. French recommendations establish a level of 600 mcg EFA during preconception and during the first 12 weeks of pregnancy (1st trimester).
However, folic acid and methylated B9 do not have the same absorption. Folic acid is an imperfect form but well known and safe, the amount that is given to women who want to become pregnant and in the first trimester is 400 mcg per day. To arrive at the EFA level, we multiply folic acid by a conversion factor of 1.7, or 680 mcg EFA here.
Methylated B9 is a recent form, much better absorbed but with less hindsight. The conversion factors are modified: if I have a methylated B9 intake that is strictly less than 400 mcg, I also apply a factor of 1.7. On the other hand, starting with 400 ug of methylated B9 and +, the factor increases to 2. We can therefore quickly end up with 800 to 1000 mcg EFA.
👉 The upper safety limit is set at 1000 mcg EFA for folic acid, so caution should also be taken with methylated B9 when you exceed an intake of 400mcg per day.
Focus: nanoparticles
Some supplement formulas may contain nanoparticles (e.g. titanium dioxide). Laura recommends avoiding them as a precaution.
They can sometimes be found in ingredient lists with the word “nano” in front of a molecule, sometimes brackets [...]. That's how you recognize them.
Laura explains that a nano-particle is an extremely small “object”, capable of crossing all the barriers of the body and of accumulating in our cells, present in a good number of products even without mention sometimes (because 50% or more nano is needed...) Because of their size, they can behave differently from larger particles (inactive large, but full potential small). The dangers are more documented on titanium dioxide (E171), iron oxides (sometimes in the form of dye — numerous in CAs), silica and silver — neurotoxicity, genotoxic...
👉 The perspective is very short because they started to be used in the 80s, so we do not know the definitive impact and especially its negative sides.
Choosing the right omega-3
Omega-3 is an essential fatty acid, but very sensitive to air, light and heat.
To ensure their quality, we advise you to check:
- The presence of labels: EPAX, Quality Silver, Omega Vie, Friend of the Sea;
- The clue Totox (which measures the oxidation of fish oils): it must be less than 6.
👉 If the box doesn't mention no Totox label or index, Laura considers that it is already a Red Flag.
🎯 Concrete actions
- If I am looking for a dietitian to accompany me, I look at his training courses:
- Trained in micronutrition (overall and not the result of training in a laboratory or a specific company);
- Trained in female conditions and/or fertility depending on my case;
- If I have a health problem (PCOS, Endometriosis, chronic disease), I prefer to consult rather than take dietary supplements alone in my corner.
- If I take follic acid (B9), I try to understand what I am taking so as not to take too much folic acid or methylated B9;
- The first rule to follow when taking dietary supplements:
- Ne not take too many different ones together because of the interactions;
- Avoid complex supplements;
- Pay attention to dosages by yourself.
- I avoid at all costs:
- The “magic” complexes with everything in them (Zinc, Iron, B9...) all together;
- Nano-particles because they generally have a bad impact on cells; especially titanium dioxide.
If I take Omega 3, I check their quality thanks to the labels: EPAX, Quality Silver... And a Totox index under 6;
- In all cases, the plate must be the priority and complements only come as a second intention.
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