Family Planning Guide

Are you a recent or soon-to-be mom and interested in supplementing with collagen? Your body goes through many changes as you enter motherhood. Learn about how your body can benefit from collagen while breastfeeding and over the course of pregnancy, and make an informed choice! First of all, what's collagen? Collagen is a protein made up primarily of the amino acids glycine, proline and hydroxyproline (1). It is the most abundant protein in the human body, as it is a major building block of all connective and fibrous tissue, eg: hair, skin, bone, cartilage, tendons, ligaments, blood vessels and the fibrous structure of organs (2). Research shows collagen supplementation is beneficial for a variety of conditions. This includes: Joint pain Osteoarthritis Rheumatoid arthritis Brittle nails Cellulite Skin health It is possibly also useful in preventing or treating conditions such as sun-damaged skin, exercise-induced injury, hypertension, type II diabetes, and osteoporosis. New research is also exploring collagen’s possible utility in repairing the stomach and intestinal walls in cases of digestive inflammation or “leaky gut”. How does the body use collagen while breastfeeding or pregnant? Nutrition requirements change during pregnancy and breastfeeding due to the needs of the fetus and newborn infants. In particular, the demand for amino acids and protein significantly increases (3). Inadequate protein intake during this period can have negative impacts on the short and long-term health of mother and child. Because studies on pregnant or breastfeeding individuals are generally not permitted, there has been no direct investigation into the use of collagen while breastfeeding and during pregnancy. However, collagen is a naturally occurring substance found in animal products, made up of amino acids, which our bodies are very familiar with utilizing. Generally, collagen supplements at reasonable doses are considered to be safe and without side effects (4,5). If you have an allergy to fish or seafood, avoid marine-sourced collagen. Instead, choose products sourced from bovine, poultry or eggshell sources (6). Shop Collagen Here's the bottom line: While we can’t say for certain how the body utilizes collagen while breastfeeding and during pregnancy, collagen is a great source of amino acids and protein. It is also very easily absorbed, even in those with challenged digestive systems. Combined with its utility in improving and maintaining health in a number of areas, this makes regular collagen supplementation a great source for additional amino acids and protein during pregnancy and breastfeeding. References Silvipriya, K., Kumar, K., Bhat, A., Kumar, B., John, A., & Lakshmanan, P. (2015). Collagen: Animal sources and biomedical application. Journal of Applied Pharmaceutical Science,5(3), 123-127. Sibilla, S., Godfrey, M., Brewer, S., Budh-Raja, A., & Genovese, L. (2015). An overview of the beneficial effects of hydrolyzed collagen as a nutraceutical on skin properties: Scientific background and clinical studies. The Open Nutraceuticals Journal,8(1), 29-42. Elango, R., and Ball, R.O. (2016). Protein and amino acid requirements during pregnancy. Advances in Nutrition, 7(4), 839S-844S. Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral collagen supplementation: A systematic review of dermatological applications. Journal of Drugs in Dermatology,18(1), 9-16. Liu, X., Machado, G., Eyles, J., Ravi, V., & Hunter, D. (2018). Dietary supplements for treating osteoarthritis: A systematic review and meta-analysis. British Journal of Sports Medicine,52, 1-10. Ruff, K. J., Winkler, A., Jackson, R. W., Devore, D. P., & Ritz, B. W. (2009). Eggshell membrane in the treatment of pain and stiffness from osteoarthritis of the knee: A randomized, multicenter, double-blind, placebo-controlled clinical study. Clinical Rheumatology,28(8), 907-914.

The fertility health of both men and women can be greatly enhanced by supplementing with micronutrients. If becoming pregnant is on your current or future radar, know there are many options when it comes to improving and maintaining the health of your oocytes (eggs) and the quality of your sperm. It is equally important to balance hormones and reduce stress levels to ensure a healthy pregnancy for both you and your partner. Below are just a few of the many ways you can supplement to optimize fertility. N-Acetyl Cysteine (NAC) NAC is by far one of my favourite nutrients. NAC is a compound that turns to glutathione in the body. Glutathione is a potent antioxidant and has a positive effect all around the body including the liver, lungs, brains and even your eyes. When it comes to conditions that may contribute to fertility issues such as PCOS, NAC has been shown to increase fertility potential in IVF patients.1 The quality of our eggs is greatly affected by our antioxidant status and since NAC converts to glutathione, it can provide protective antioxidant properties to your egg reserve. When it comes to NAC and men’s health, supplementing with NAC for as little as three months can greatly improve with mobility, health and even increase the sperm count.2 Zinc Zinc is often associated with keeping our immune system strong. When it comes to fertility in both men and women, zinc plays a key role in the health of the eggs and sperm. Our body does not store zinc, so we constantly need to be consuming it in our diets. Zinc deficiencies can not only affect the development of oocytes but the quality as well.3 Zinc plays an important role in balancing hormones such as testosterone.4 This hormone plays a vital role in men’s fertility. Furthermore, the mineral zinc aids in the proper development of sperm and plays a role in proper fertilization.4 Coenzyme Q10 Coenzyme Q10, also known as CoQ10 plays a huge role in energy production and protects us from oxidative stress. This supplement is largely studied for its role in fertility boosting. It has an effect on the quality of eggs in women’s health.5 In men, it may enhance fertility measures by improving mobility and quality of sperm.6 Maca Balancing your hormones may increase your ability to become pregnant. Taking an adaptogen will help your body manage stress and keep you in balance. There are so many wonderful adaptogens such as schisandra, ginseng and especially Maca. Maca is by far one of my favourite adaptogens as it is great for increasing energy and some research has suggested it can increase a low libido.7 Maca can easily be added to your smoothie to give you a daily boost. Talk to your healthcare provider to figure out which nutrients are suitable for you and your partner to optimize fertility. References: Badawy A, State O, Abdelgawad S. N-Acetyl cysteine and clomiphene citrate for induction of ovulation in polycystic ovary syndrome: a cross-over trial. Acta obstetricia et gynecologica Scandinavica. 2007 Jan 1;86(2):218-22. Jannatifar R, Parivar K, Roodbari NH, Nasr-Esfahani MH. Effects of N-acetyl-cysteine supplementation on sperm quality, chromatin integrity and level of oxidative stress in infertile men. Reproductive Biology and Endocrinology. 2019 Dec;17(1):1-9. Tian X, Diaz FJ. Acute dietary zinc deficiency before conception compromises oocyte epigenetic programming and disrupts embryonic development. Developmental biology. 2013 Apr 1;376(1):51-61. Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an essential element for male fertility: a review of Zn roles in men’s health, germination, sperm quality, and fertilization. Journal of reproduction & infertility. 2018 Apr;19(2):69. Xu Y, Nisenblat V, Lu C, Li R, Qiao J, Zhen X, Wang S. Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reproductive Biology and Endocrinology. 2018 Dec 1;16(1):29. Safarinejad MR, Safarinejad S, Shafiei N, Safarinejad S. Effects of the reduced form of coenzyme Q10 (ubiquinol) on semen parameters in men with idiopathic infertility: a double-blind, placebo controlled, randomized study. The Journal of urology. 2012 Aug;188(2):526-31. Block W. Maca Lifts Libido’s Veil: Selective serotonin reuptake inhibitors have undesirable side effects that maca can alleviate. Life Enhancement magazine. 2010 March; retrieved from http://206.220.200.3/magazine/article/2225-maca-lifts-libidos-veil.

Your baby needs bacteria. I know, that sounds icky and goes against our instinct that bacteria = bad. But those little guys may be just what your little guy (or girl) needs to get set up for a healthy, happy digestive system and a strong immune system years down the road. And they might just save you hours of frustration and missed sleep. Let’s talk baby probiotics, baby! What do baby probiotics do? As adults, we have trillions of friendly bacteria living in our gut that help us keep a healthy digestive system. That’s called your gut microbiome! Just like fingerprints, this collection of bacteria is unique to each and every person. Some of the body functions they help out with include: Digesting certain foods your stomach and small intestine aren’t able to; Producing vitamins (such as B and K); Helping keep bad bacteria under control. (More on that later!) It doesn’t start out that way, though. When babies are in the womb, their tummies are a blank slate. Once they are out and about, they begin to gather a little army of gut helpers, the bacteria they come across as they interact with the world around them. Probiotics help introduce “good” bacteria during the first 3 years of life, paving the way to a healthy, balanced gut microbiome later in life! Do baby probiotics support immunity? The immune system is our first line of defence against outside bugs, and though we don’t often think of it that way, the gut is part of this defence squad. A healthy gut is especially important in babies and small children, whose immunity is still in development! Supplementing with baby probiotics might even help dial down on the use of antibiotics: research has shown that probiotics can help reduce the incidence and duration of respiratory, digestive and ear infections in children. Can I use baby probiotics for colic? The exact cause of baby colic is a matter of debate within the medical community, but probiotics could be a light at the end of the tunnel for frustrated parents! Studies have linked certain probiotic strains to shorter crying times in breastfed babies with colicky symptoms, as well as fewer colic-related phone calls and visits to the doctor. How do baby probiotics work? The gut is like a tiny ecosystem. As bacteria start to settle in, they compete with each other for food and space. Basically, adding good bacteria to your baby’s gut with probiotics ensures that the resources available in the gut are being used by the good guys before the bad guys can even get there! Organika's new Baby Probiotic Drops with Vitamin D feature a clinically-proven blend of probiotic strains and the sunshine vitamin for a balanced gut microbiome, healthy bones and teeth, and less tears! Wanting to keep your own gut in check as well? Try Probiotic + Prebiotic powder. References: Gut microbiota info (Gut Microbiota for Health) https://www.gutmicrobiotaforhealth.com/en/about-gut-microbiota-info/ Probiotics and immune health (Yan, F. & Polk, D.B. in Current opinion in gastroenterology ) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ Probiotics could reduce the need for antibiotics during childhood (Cristina Saez in Gut Microbiota for Health) https://www.gutmicrobiotaforhealth.com/en/probiotics-could-reduce-the-need-for-antibiotics-during-childhood/ Lactobacillus reuteri (American Type Culture Collection Strain 55730) versus simethicone in the treatment of infantile colic: a prospective randomized study (Savino et al. in Pediatrics, 2007) https://www.ncbi.nlm.nih.gov/pubmed/17200238 Preventive effects of oral probiotic on infantile colic: a prospective, randomised, blinded, controlled trial using Lactobacillus reuteri DSM 17938 (Savino et al. in Beneficial Microbes, 2015) https://www.ncbi.nlm.nih.gov/pubmed/25488262