<aside> 💡 Note: Eggs and sperm both take ~90 days to mature before release, meaning that it takes at least three months of supplementation and lifestyle change to meaningfully increase egg and sperm quality. It also takes time to balance hormones to improve symptoms of PCOS, irregular periods, endometriosis, low sperm count, etc.
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<aside> 💡 Supplement timing and absorption interactions
| Vitamin | Interactions (Avoid Taking With) | How to Improve Absorption | Notes |
| Magnesium | Calcium | Take with Vitamin D3 + K2 | |
| Zinc | Copper, iron, phytates (found in grains) | Take with protein (animal source preferred) | Take with food to avoid stomach upset |
| Iron | Green tea | Take with Vitamin C | Take with food to avoid stomach upset |
| Vitamin C | Vitamin B12 | Take with zinc or iron | |
| Spread dosage throughout the day | |||
| Fat-soluble vitamins (vitamins A, D, E, K) | Water-soluble vitamins (vitamin C and B vitamins) | Take fat-soluble vitamins with foods, especially healthy fats like an avocado or nuts | |
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🫃Especially important for mens