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Vitamins and Minerals That Have a Crucial Role in Fertility



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The following is an introduction to the significance of consuming a diet that is abundant in nutrients, as well as some information on particular vitamins and minerals that are essential for fertility. 

In having an effect on fertility, nutrition is an essential component in maintaining general health and wellness. A diet high in nutrients can help to ensure that the body has the nutrients it needs to maintain reproductive health and fertility. This can be accomplished by consuming a diet that is rich in nutrients. Diets that are rich in vitamins, minerals, and other essential nutrients are referred to as nutrient-dense diets. Diets that are nutrient-dense also limit the consumption of processed and refined foods. 

It has been demonstrated that a number of vitamins and minerals contribute to fertility, including the following: 

Folate (Vitamin B9): Consuming an adequate amount of folate prior to conception and throughout the early stages of pregnancy has been shown to reduce the risk of some birth abnormalities. Due to the fact that about half of pregnancies in the United States are unplanned and major birth defects of the baby’s brain or spine occur very early in pregnancy before most women are aware that they are pregnant, all women of reproductive age should take 400 mcg of folic acid every day. Women who have already experienced a pregnancy impacted by a neural tube defect should speak with their healthcare professional before trying to get pregnant. The CDC advises these women to take 4,000 mcg of folic acid daily during the first three months of pregnancy and one month prior to conception. Folate can be found in foods like citrus fruits, dark leafy green vegetables, legumes, and fortified cereals. 

Vitamin B12: Studies have indicated that vitamin B12 increases sperm production and quality. Moreover, it might support the endometrial lining during egg fertilization, lowering the risk of miscarriage. According to some research, a B12 shortage can lead to irregular ovulation, stop it altogether in severe cases, and interfere with the implantation of an embryo. Aim for slightly greater amounts than the average population if you want to get pregnant. Hence, 2.6 mg is more accurately the suggested daily consumption for a woman who is attempting to get pregnant.

Iron: Iron is an essential mineral that is an essential component in the formation of hemoglobin. It is essential for women to consume an adequate amount of iron in order to keep their ovulation and menstrual periods healthy. An important vitamin for fertility as studies suggest that women at risk for anovulation have insufficient levels of iron in their blood. Low iron levels not only can stop ovulation but can also result in unhealthy eggs, which can severely hinder pregnancy. It is advised that pregnant women and women trying to get pregnant consume 27mg of iron daily. Before taking an iron supplement, it is advised that you consult a doctor since some people store iron in an irregular way that might cause poisoning. Foods that are high in iron content include red meat, chicken, fish, legumes, dark leafy green vegetables, and fortified cereals. 

Vitamin D: Vitamin D is essential for the maintenance of strong bones and teeth, as well as for the proper functioning of the immune system. A sufficient amount of vitamin D in a woman’s diet has also been demonstrated in studies to boost reproductive outcomes in women. Ovarian stimulation can be aided by vitamin D. Vitamin D is required for the body to produce sex hormones, which affect ovulation and hormonal balance. Studies show that a Dose: of 10 µg/day for women could be recommended. Fatty fish, egg yolks, and foods like milk and cereal that have been fortified with vitamin D are all excellent sources of the vitamin. 

Essential Fatty Acids Omega-3: The necessary fats known as omega-3 fatty acids are known to play an important part in both conception and pregnancy. They have an essential role in the maturation of the fetal brain and neurological system, as well as in the mitigation of inflammatory responses and the maintenance of general reproductive health. In order to get the highest bioavailable omega-3s from a supplement, search for DHA (docosahexaenoic acid) (easier for your body to absorb and use). The recommended dose for women is 500–1,000 mg per day. Walnuts, flaxseed, and chia seeds are also excellent sources of omega-3 fatty acids. Other good options include fatty fish. 

Zinc: A healthy reproductive system and fertility both require the mineral zinc in order to function properly. Inadequate zinc intake can cause infertility in both men and women because it plays such an important role in the formation of healthy sperm and eggs and because of the role that it plays in the process. Taking zinc during pregnancy helps to slightly reduce preterm births. Zinc is recommended at 8 milligrams per day for adult women and 12 milligrams per day during pregnancy and lactation. Women who are trying to conceive can take the higher dose, but they should exercise caution because too much zinc can interfere with copper absorption and metabolism. Oysters, red meat, chicken, beans, almonds, and whole grains are some examples of foods that are high in zinc content.            

Vitamin E: Vitamin E is an antioxidant that has been shown to help improve both men’s and women’s health. According to a study published in the International Journal of Reproductive Biomedicine, titled “Vitamin E as an Antioxidant in Female Reproductive Health,” vitamin E enhances both egg quality and women’s overall reproductive health. Increasing blood flow to the arteries and thickening the uterine lining with adequate vitamin E intake each day can boost a woman’s fertility. It’s crucial for patients over 35 who are attempting to get pregnant to take vitamin E( suggested dose of 200-400 IU/day). 

Choline is an essential nutrient for the development of the brain in a fetus, and it also has the potential to assist women to boost their fertility. Choline is regarded as an essential nutrient due to the fact that the human body is unable to create sufficient amounts of it on its own and must instead receive it through the diet. . In addition, studies have indicated that women who consume more choline have increased fertility. According to the findings of a study, women who had a greater choline intake had a lower risk of ovulatory infertility when compared to women who had a lower choline intake. Eggs, liver, beef, poultry, fish, peanuts, and soybeans are only a few of the foods that contain choline, however, the nutrient is also available in supplement form. The goal is to get at least 425 mg of choline each day while trying to conceive.

Acetyl L-carnitine Acetyl L-carnitine has benefits for women since it includes antioxidants that support a healthy female reproductive system. Acetyl L-carnitine (ALC) is a kind of the amino acid L-carnitine (LC), which naturally occurs in the body and aids in converting fat into energy. It is believed to aid in slowing the reproductive system’s aging process. Acetyl L-carnitine has more potent antioxidant capabilities than LC, which are especially beneficial for female fertility. Nevertheless, combining (ALC) and (LC) can benefit PCOS, endometriosis, and irregular periods (amenorrhea). Dose: For both men and women, it is between one and three grams per day. 

Vitamin C can support healthy reproductive systems and is a potent antioxidant. Vitamin C can lessen the harmful effects of free radicals on women, which will lessen cellular damage in the body. It may also encourage healthy ovulation and assist in controlling a person’s menstrual cycle. Suggested amount:  500 to 1000 mg daily Vitamin C – helps improve pregnancy rates for women. 

Coenzyme Q10 has antioxidant properties and participates in a crucial cell pathway that produces energy. As you age, your CoQ10 levels decline. Blood and tissue CoQ10 levels can rise by taking CoQ10 supplements. Supplementing with CoQ10 has been demonstrated to increase pregnancy rates and egg quality. The best outcomes come from using CoQ10 and other reproductive supplements for at least 90 days, according to fertility doctors. There is disagreement about the best CoQ10 dose for various medical conditions. CoQ10 is commonly administered at a daily dose of 100 mg to 300 mg. There is some evidence from studies that at a dose of up to 1200 mg per day, it is safe.

Selenium. According to studies, selenium can support the development and release of eggs from healthy follicles in the ovaries. Moreover, this antioxidant can guard against miscarriages and birth abnormalities brought on by DNA damage.

Eating foods that are rich in vitamins can help to maintain reproductive health and improve fertility. Folate is a B vitamin that helps convert food into energy. Zinc, iron, and vitamin E are essential minerals. It is critical that you discuss your issues with a qualified medical expert so that you can receive direction and assistance in resolving them.  

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Exclusive Interview with The NET ZERO ENERGY Buildings Expert Anastasia Makarska: Shaping a Greener Future



Anastasia Makarska

Welcome to an exclusive interview with Anastasia Makarska, a renowned figure in the world of commercial real estate development. Anastasia’s resolute commitment to sustainability and her unique background in physics and engineering have revolutionized the real estate landscape, transforming spaces into sustainable and coveted marvels. 

In this interview, we delve into the concept of Net Zero Energy Buildings (NZEB) and the challenges associated with building codes for NZEB. Join us as we explore the visionary force behind Anastasia’s remarkable projects and her dedication to shaping a greener future.

Anastasia, thank you for joining us today. Let’s start by discussing the concept of Net Zero Energy Buildings. Could you explain to our audience what exactly is meant by a Net Zero Energy Building (NZEB)?

Anastasia: Certainly. A Net Zero Energy Building, or NZEB, is an approach to construction that focuses on creating energy-efficient buildings that are connected to the power grid while also generating renewable energy to offset their energy consumption. The aim is to achieve a balance where the amount of renewable energy produced either on-site or nearby matches or exceeds the building’s annual energy needs, resulting in virtually no net energy consumption.

That’s fascinating. It’s clear that NZEBs hold tremendous potential in terms of sustainability. How are developers and building owners embracing this concept, and what are some innovative features we can find in NZEBs?

Anastasia: Developers and building owners are increasingly interested in constructing zero energy buildings, driven by corporate objectives and regulatory requirements. The building and design community is actively embracing this challenge and leading the way with innovative and forward-thinking projects.

NZEBs incorporate a wide range of energy-efficient strategies, from simple to highly intricate. These include maximizing the utilization of passive solar heat gain and shading, integrating high-efficiency heating and cooling systems, appliances, windows, and doors, enhancing insulation, natural ventilation, air sealing, and incorporating advanced renewable energy solutions like solar photovoltaics and geothermal energy systems. 

The goal is to create buildings that regulate temperature fluctuations, minimize energy consumption, and reduce environmental impact.

It’s impressive how NZEBs combine various technologies and strategies to achieve sustainability. Now, let’s delve into building codes. What role do building codes play in the construction of NZEBs, and what codes and standards exist for this purpose?

Anastasia: Building codes play a crucial role in guiding the construction of net zero energy buildings. Currently, there are codes and standards in place to assist designers, architects, builders, and contractors in creating more energy-efficient and sustainable structures compared to previous years.

In the United States, professionals in the building industry can refer to the International Energy Conservation Code (IECC), which has been adopted in approximately 44 states and territories. Across North America, ASHRAE 90.1 provides significant guidance, and the International Green Construction Code (IgCC) serves as another valuable resource. In Canada, there are the National Energy Code of Canada (NECC) and the National Energy Code for Buildings (NECB).

That’s helpful to know. Given the increasing need for more rigorous energy and building codes, what are some of the challenges faced in developing codes specifically tailored for NZEBs?

Anastasia: The development of codes specifically tailored for NZEBs faces several challenges. As industry professionals and officials work on designing new codes to facilitate the transition to net zero energy, there is still no consensus on the structure of the code, its comprehensive scope, and ensuring that buildings achieve net zero energy status throughout their lifecycle.

To ensure buildings perform as intended, it is essential to establish post-construction reporting, analysis, and a framework for oversight and enforcement. 

Current codes and standards often rely on energy proxies without a requirement for actual quantification of energy usage. There are also gaps in the inclusion of certain types of energy usage in calculations. 

To achieve the goal of net zero energy buildings, methodologies need to evolve, modeling capabilities should be enhanced, and real-world outcomes must be measured.

Overcoming those challenges will be crucial for the success of NZEBs. Could you tell us about the advantages that net zero energy buildings offer to building owners, occupants, and the environment?

Anastasia: Absolutely. Net zero energy buildings provide several advantages. Buildings account for a significant portion of fossil fuel energy consumption and greenhouse gas emissions. By increasing the number of net zero energy buildings, we can reduce our dependence on fossil fuels and effectively lower carbon emissions.

Some key advantages of NZEBs include protection for building owners against future energy price hikes, enhanced occupant comfort, health, well-being, and productivity, reduction in energy consumption and associated costs, improved reliability of energy supply, increased resale value due to high demand for net zero buildings, contribution towards achieving zero energy targets, and minimized environmental impact. These advantages create value for building owners, occupants, and the planet.

Those advantages make a compelling case for embracing net zero energy buildings. As a visionary force in real estate development, how do you see the future of NZEBs and their potential impact on communities and the environment?

Anastasia: I believe the future of net zero energy buildings is incredibly promising. As awareness of the need for sustainability grows, NZEBs will become the norm rather than the exception. They have the potential to reshape communities and serve as catalysts for positive change.

Net zero energy buildings can create vibrant, sustainable communities that prioritize the well-being of both residents and businesses. By reducing energy consumption, minimizing environmental impact, and offering enhanced comfort and productivity, NZEBs have a transformative effect on the communities they serve. They not only contribute to the preservation of our planet but also provide value for investors, businesses, and communities alike.

Thank you for sharing your insights, Anastasia. Before we conclude, could you tell our audience about any upcoming projects or initiatives that you’re particularly excited about in the realm of net zero energy buildings?

Anastasia: Certainly. I’m thrilled to be working on a groundbreaking project that aims to create a net zero energy residential community. This community will embody the principles of sustainable living and showcase the potential of NZEBs on a larger scale. It will integrate cutting-edge technologies, energy-efficient systems, and sustainable materials to provide residents with an exceptional living experience while minimizing the community’s environmental footprint. I believe this project will serve as a blueprint for future developments and inspire others to embrace the vision of net zero energy living.


As we conclude this insightful interview with Anastasia Makarska, it is evident that she is a visionary force transforming the real estate industry through sustainable development. Anastasia’s dedication to creating sustainable and desirable spaces, her commitment to excellence, and her unwavering belief in the power of net zero energy buildings have positioned her as a leading authority in commercial real estate.

Through her innovative projects and expertise, Anastasia is shaping the world we live in, one groundbreaking project at a time. Her visionary approach, fueled by her unique background in physics and engineering, has redefined the boundaries of commercial real estate development and paved the way for a greener and more sustainable future.

Witness the remarkable journey of Anastasia Makarska as she continues to revolutionize the real estate landscape and leave an indelible mark on the communities she transforms into sustainable and coveted marvels.

If you would like to get in touch with Anastasia Makarska you can contact here

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Devin Millar Promotes the Normalization of Cross-dressing Through his Music



Devin Millar

An independent music producer, who’s name is Devin Millar, hailing from the Portland Oregon area is bringing a new approach to fashion, animation, and music.

Devin is on YouTube and creates animations to go with his music, which is modeled after 90s children’s animations with adult themes and references. He grew up his uncle Grayson, and with his parents, and Grayson showed him how to create Dance music which was how Devin got his music-making knowledge. Clothing-wise, he wears skirts and dresses similar to Melina Martinez, and is heavily inspired by her. He says he always felt like a kid even at the age of 22.

Devin claims that modern society should treat crossdressing the same as how women and girls are viewed when dressing the same way. Millar believes everyone should be understood and that skirts and dresses should become everyday clothing regardless of who is wearing it.

One view and song in particular, is “Doll Life”, a song Devin released which focuses on the main mascot of his music, Jack.

Jack is a teenage boy who dresses up like a girl as part of his feminine style and goes on an adventure with his friends to fight the underwater mafia in his Cadillac Escalade. Everyone becomes friends and all perform together. The song has been viewed many times on YouTube many times and has been a hit for the last couple of months. One may notice the boy characters also wear dresses with the girls and women, which are identical to the one Jack is wearing. For that reason, the song subliminally sends Devin’s message.

Promoting a sense of animated nostalgia and creating songs with happy tones mixed with Dance music through his YouTube channel, Devin has been creating melodic, inspiring Pop music since he was 14 and continues to inspire others. Devin is also on a mission to inspire the world to not label clothes and fashion based on gender.

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The Three Most Crucial Supplements to Take During the First Trimester of Pregnancy



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A healthy first trimester is critical to the normal growth of the fetus. You may not be exhibiting much on the exterior, but on the inside, all of the fetus’s vital organs and systems are developing.

Several changes occur as the embryo attaches itself to the uterine wall. During the first trimester, the fetus is most vulnerable to harm from substances such as alcohol, narcotics, and some medications, as well as infections such as rubella (German measles). Throughout the first trimester, both your body and your baby’s body are rapidly changing.

During the first trimester, the most dramatic changes and development occur. All nutrients are vital throughout pregnancy, but some are especially important for your baby’s growth and development.

Folic acid

Taking folic acid before and during early pregnancy can help avoid neural tube defects (NTDs), which are birth malformations of the brain and spine. According to some research, consuming folic acid may help prevent birth malformations in your baby’s mouth (called cleft lip and palate).
Spina bifida and anencephaly are the most common NTDs. In the United States, around 1,500 newborns are born with spina bifida each year. Spina bifida occurs when the small bones of the spine fail to close completely, and a portion of the spinal cord pokes through the spine. Children with spina bifida may have paralyzed legs and difficulty managing their bladder and intestines (going to the toilet).

One of the most severe NTDs is anencephaly. It affects approximately affecting about 1 in 1,000 pregnancies in the United States each year. However, because the majority of these pregnancies end in miscarriage, the prevalence of this disease in neonates is far lower. Anencephaly affects approximately one in every 10,000 infants in the United States. Anencephaly occurs when the upper portion of the neural tube that develops the brain does not completely seal. Major regions of the brain, skull, and scalp are missing in babies with this disease. They are usually only alive for a few hours after birth. Anencephaly affects girls three times more than boys.

Docosahexaenoic acid (DHA) 

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that promotes growth and development. DHA is required throughout pregnancy to aid in the development of your baby’s brain and eyes. DHA promotes the growth of the cerebrum, which is in charge of thinking, remembering, and feeling.

Autism and schizophrenia disproportionately afflict males and are closely linked to early life adversity caused by maternal stress and other variables, which may be influenced by nutrition. However, the fundamental causes of these male-specific effects are not fully understood. Researchers from the University of Missouri School of Medicine and the MU Thompson Centre for Autism and Neurodevelopment have discovered potential explanations for male vulnerability in the womb, and they’ve discovered that a specific maternal nutritional supplement called docosahexaenoic acid (DHA) may protect unborn males during early development from the effects of maternal stress.


Iodine is a mineral that your body needs to produce thyroid hormones, which aid in the usage and storage of energy from food. Additionally, iodine is required throughout pregnancy to aid in the development of your baby’s nervous system. Your baby’s neurological system (brain, spinal cord, and nerves) allows him or her to move, think, and feel.

During pregnancy, iodine requirements rise by 50%. A lack of iodine during pregnancy can result in maternal and fetal hypothyroidism, as well as impaired fetal neurological development. The effects are determined by the severity and timing of the hypothyroidism; the most severe symptom is cretinism.

Controlled studies in iodine-deficient areas have shown that iodine supplementation before or during early pregnancy eliminates new cases of cretinism, increases birth weight, lowers rates of perinatal and infant mortality, and improves developmental assessments in young children by 10-20%.


You’re not alone if you’ve never heard of Choline. Although it is suggested that it be included in all prenatal vitamins, most do not contain a significant quantity of Choline, if any at all. While Choline occurs naturally in foods such as cow liver and whole eggs, up to 95% of pregnant women do not consume enough prenatal Choline to meet their nutritional needs.

Choline is a “vitamin-like” important ingredient, which means that while it is not a vitamin, it functions similarly to one. Choline is necessary for optimal bodily function and is especially vital during pregnancy to support the adequate intake of Omega-3 DHA, general baby growth, and the mother’s personal health and wellness.

Furthermore, Choline prevents birth abnormalities. According to research, the lowest incidence of neural tube abnormalities is directly tied to the mother’s choline status during pregnancy.

Choline acts against factors that cause pregnancy problems preventing a variety of pregnancy complications, including low birth weight, pre-eclampsia, placental abruption, and recurrent pregnancy loss.

Furthermore, choline decreases the baby’s stress response, helps increase childhood visual memory, and improves motor performance in tasks that require accuracy. Additionally, prenatal choline supplementation enhances a child’s attention span.

You’re effectively working overtime to build a human being, thus a good, balanced diet is vital to compensate for this extra energy expenditure. Appropriate supplementation is essential to guarantee you’re meeting your higher prenatal vitamin demands.

Supplementation varies based on the particular woman, and it is strongly advised that all supplements be pre-approved by your doctor or medical expert.

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