Power Up Your Eggs: How to Support Mitochondria for Fertility and Pregnancy After 35
If you're trying to conceive in your later 30s or 40s, you've likely heard a lot about egg quality and hormone balance. But one key player that often gets overlooked is your mitonchondria. These tiny energy powerhouses inside your cells are absolutely critical for fertility, especially as we age.
Why?
Because mitochondria are responsible for producing the energy (ATP) needed for your eggs to mature, ovulate, and eventually fertilize. The healthier your mitochondria, the higher the potential for high-quality eggs and a successful pregnancy -- even in your late 30s and beyond.
Keep reading to learn how to nurture your mitochondria and give your fertility a natural, powerful boost.
1. Load Up on Fertility-Boosting Nutrients
A diet rich in key nutrients can supercharge mitochondria health:
- CoQ10: Supports energy production inside the mitochondria and improves egg quality.
- Omega-3 fatty acids: Found in wild fish, chia seeds, and flaxseeds, they protect cell membranes and reduce inflammation.
- B Vitamins: (B12, B6, Folate): Crucial for methylation, hormone balance, and mitochondrial energy cycles.
- Magnesium: Plays a role in over 300 enzyme reactions, including those in your mitochondria.
- L-Carnitine: Helps transport fatty acids into mitochondria to be used for energy.
- Alpha Lipoic Acid (ALA): An antioxidant that also regenerates other antioxidants like Vitamin C and E.
- Our fertility supplements: Provide phytonutrients that support hormone balance, and egg quality.
2. Flood Your Body with Antioxidants
Oxidative stress is a major cause of mitochondrial damage, and it increases with age. Antioxidants neutralize these damaging molecules and protect your cells:
- Vitamin C and E: Powerful antioxidant duo that sheilds eggs from oxidative harm.
- Resveratrol: Found in grapes and berries, this compound supports the creation of new mitochondria and protects against cell aging.
- N-Acetyl Cysteine (NAC): Boosts glutathione, your body's master antioxidant.
3 Move Your Body to Fuel Your Cells
Exercise is one of the most effective ways to stimulate mitochondrial biogenesis (your body's way of making new mitonchondria). Aim for:
- Regular, moderate-intensity cardio like brisk walking, running, cycling or swimming.
- Strength training to build muscle and improve insulin sensitivity.
Both support your metabolism and improve egg quality.
4. Try Intermittent Fasting (With Care)
Short fasting windows can stimulate the cleanup of damaged mitochondria (a process called mitophagy). This may improve cellular health and slow reproductive aging. If you're trying to conceive, approach fasting cautiously and consider time-restricted eating (like 12:12 or 14:10) instead of extended fasts.
It may be wise for you to consult a trusted practitioner first before jumping into fasting. Fasting done wrong can cause more hormonal issues and nutrient deficiencies.
5. Prioritize Deep, Restorative Sleep
Mitochondria do their best repair work while you sleep. Chronic sleep deprivation can impair energy production and hormone balance. To support fertility:
- Aim for 7-9 hours of quality sleep each night.
- Stick to a consistent sleep schedule.
- Avoid screens 1-2 hours before bed to protect melatonin (your fertility-freindly sleep hormone).
- Make sipping on a cup of our Calm Mood Tea a part of your bedtime routine.
6. Manage Stress to Protect Your Energy
Chronic stress floods your body with cortisol, which damages mitochondria and disrupts reproductive hormones. Try:
- Breathwork or meditation to calm your nervous system
- Gentle movement like yoga or stretching.
- TIme in nature to lower cortisol and support your entire endocrine system
- Herbs in the apothecary for stress resiliency, cortisol balance and nervous system support are our Calm Mood Tea, Adrenal Support and Nervous & Mood Support.
7. Ditch the Toxins
Your mitochondria are extremely sensitive to toxins like pesticides, plastics, heavy metals, and endocrine disruptors. Reduce your exposure by:
- Using non-toxic skincare and cleaning products
- Avoiding plastic food containers and water bottles
- Eating organic when possible to reduce pesticide load.
- Installing a quality water filter and using an air purifier.
- Support your body's detox pathways with gentle cleansing herbs.
8. Keep Hormones in Harmony
Balanced estrogen. progesterone, thyroid, and insulin levels are crucial for mitochondrial function. Work with a holistic practitioner:
- Test and optimize your hormones
- Support your thyroid and adrenals naturally. Purchase Thyroid Support and Adrenal Support.
- Shop our fertility supplements in the apothecary here.
9. Try Red Light Therapy
Near-infrared light has been shown to stimulate mitochondrial energy production and support egg quality. Home devices are available, but you can also try 10-15 minutes of morning sunlight on your skin for a natural boost.
Final Thoughts
Your age doesn't define your fertility. By focusing on cellular health, hormone balance, and reducing oxidative stress, you can help your body produce healthier eggs, improve your energy, and increase your chances of a successful pregnancy.
It all starts at the cellular level-and your mitochondria are waiting for the support they need.
Want more holistic fertility tips? Sign up for my newsletter and invest in a consultation to start healing your hormones from the inside out.
Love and Health,
Shavonne