Thickening the Endometrial Lining

Are you struggling with a thin endometrial lining and worried about your chances of conceiving? Whether you are undertaking fertility treatments or trying to conceive naturally, a thick, healthy, endometrial lining plays a crucial role in fertility and successful conception. Medications and medical procedures are commonly used to address thin endometrial lining, but is there anything more that you could be doing? Thankfully, there are also a number of easy and safe methods to help you achieve a cushy endometrial lining. Some of these are backed by scientific evidence, whilst others are traditional remedies that perhaps haven’t been subject to clinical trials, but have been anecdotally known to be helpful by generations of women. Pick and choose what resonates with you.

What does a healthy endometrial lining look like?

A healthy and lush endometrial lining is trilaminar, meaning it displays 3 distinct layers.

The thickness of your endometrium will vary, depending on the phase of your menstrual cycle and hormonal influences. Ideally, your lining should be above 6mm, 7-12mm being optimal, in the luteal phase of your cycle.

Acupuncture

By now, you’ve probably heard about how acupuncture can be beneficial for those who are trying to conceive, both naturally and through assisted reproductive technologies. A number of studies have indicated that acupuncture can indeed increase pelvic blood flow. So, when it comes to a thin endometrial lining, acupuncture may be able to help you achieve an optimal lining by increasing blood circulation and delivery of nutrients to the area.

One study in particular, showed that patients who received electro-acupuncture treatment during the stimulation phase of an IVF cycle, had significantly thicker endometrial linings when compared with sham acupuncture (1).

Femoral Massage

Femoral Massage is a simple and easy technique that you can perform on yourself to improve pelvic blood circulation, which may in turn, enhance the thickness of your endometrial lining. This technique involves applying pressure to the femoral artery, temporarily shunting more blood toward the pelvic region, thus delivering more oxygen and nutrients to the area.

It is generally recommended to perform femoral massage twice a day leading up to ovulation or the day before embryo transfer in an IVF cycle. This timing ensures that the massage is performed during critical periods when increased blood flow is beneficial for conception.

To learn how to perform the technique, follow this video by Dr Randine Lewis, an internationally renowned fertility expert and author.

Vitamin E

Vitamin E is renowned for its antioxidant properties, and its capacity for promoting healthy blood flow throughout the body, including the uterine lining, and facilitating the formation of new blood vessels to support the placenta during pregnancy. Additionally, Vitamin E helps regulate the production of hormones involved in the menstrual cycle, such as estrogen. By maintaining a balance of hormones, it supports the proper development and thickening of the endometrial lining.

A 2017 study revealed that a 12-week regimen of low-dose vitamin E supplementation in women who had previously experienced implantation failure, resulted in a notable increase in endometrial thickness by up to 2mm, while simultaneously reducing the levels of inflammatory cytokines, when compared with a placebo (2).

Castor Oil

Castor oil has a long history in traditional medicine for helping with many ailments, including all manner of female complaints, from the discomfort associated with endometriosis to the pain of fibroids. It is rich in ricinoleic acid, and is thought to help promote blood circulation. There is limited scientific evidence to support this, however anecdotally, generations of women swear by its many benefits.

To learn how to use a warm castor oil pack to assist with thickening your endometrial lining, please watch this video by women’s health and fertility expert Amy Raupp.

Glutathione

Glutathione is known as the master antioxidant, as it plays an important role in maintaining our overall health and wellbeing. When it comes to thickening the endometrial lining, glutathione has shown some potential benefits. This super hero antioxidant helps to reduce inflammation and oxidative stress levels in the body, which can have a positive effect on the endometrium. Additionally, studies have suggested that glutathione supplementation may improve the quality and thickness of the endometrial lining, and also has a positive effect on both egg and sperm health (3).

Our ability to synthesise glutathione declines with ageing, stress, toxins and other lifestyle factors, so supplementation may be helpful. If supplementing, just make sure you purchase a liposomal formulation, as orally administered glutathione has poor bioavailability. This is also the case for dietary sources. Alternatively, glutathione can also be taken in the form of an IV infusion.

CoQ10

Supplementation of another powerful antioxidant, Co-enzyme Q10, may also contribute to an increase in endometrial thickness. Research suggests that pretreatment with CoQ10 improves a number of parameters for IVF/ICSI-ET patients, including lower gonadotropin requirements, endometrial thickness and receptivity, ovarian response to stimulation, egg quality, and also embryo quality (4).

While this evidence is promising, further research is needed to fully understand the exact mechanisms by which CoQ10 influences endometrial thickness.

L-Arginine

L-arginine, a semi-essential amino acid, has garnered attention for its potential role in improving endometrial thickness, particularly in the context of treatments such as IVF and IUI. Research suggests that l-arginine supplementation may enhance nitric oxide (NO) production, which in turn promotes vasodilation and improves blood flow to the uterus. This improved circulation may support endometrial growth and development.

Studies have demonstrated a positive correlation between l-arginine supplementation and increased endometrial thickness in women undergoing assisted reproductive techniques.

One study reported that l-arginine supplementation significantly improved endometrial thickness in women with thin endometrium compared to a control group (5). Another found similar results, indicating that l-arginine supplementation led to a significant increase in endometrial thickness in women undergoing IUI (6). These findings suggest that l-arginine may offer a promising adjunctive therapy to enhance endometrial receptivity and improve reproductive outcomes in women undergoing fertility treatments.

Nutrition

A nutrient-dense diet is essential for a healthy endometrial lining. It's important to consume organic foods wherever possible, and to stick to whole, unprocessed foods such as fruits, vegetables, legumes, nuts, whole grains, and lean proteins. Focus on foods rich in omega-3 fatty acids like fatty fish, chia seeds, and flaxseeds to support endometrial growth. Additionally, foods rich in iron such as spinach, lentils, lean meats can improve blood flow to the uterus and support your endometrial lining.

Hydrate

Are you drinking enough water? Coffee and juices don’t count. Many of us are chronically dehydrated, and completely unaware of it. Water is literally the elixir of life, and we need to be consuming enough of it to promote healthy circulation and electrolyte balance.

Exercise

Regular exercise is crucial for maintaining healthy blood circulation throughout the body, and of course to the uterus, thus supporting endometrial growth. However, this is not time to be training for a full or even half marathon. Intense exercise can negatively impact estrogen levels, which in turn may affect the thickness of the endometrium. Instead, engage in moderate activities such as walking, swimming, or gentle yoga. 30 minutes a day is adequate, consistency and balance are key.

Reduce Stress

It’s no secret that stress, and chronic stress in particular, can be a catalyst for myriad health problems including issues with fertility. When we are stressed and in fight or flight, our blood flows to our extremities, away from our uterus and reproductive organs. Finding tools to address your stress will help return your body to balance. Find what works best for you, be it a simple meditation or yoga session, spending time walking in nature, or getting some pet therapy from your furry friends. Making it a priority to carve out even 10 minutes once or twice a day is a good start. Again, it’s all about consistency.

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