Vitamins to Help Fertility: Top 9 Vitamins to Boost Fertility
If you’re trying to conceive, you’ve probably encountered the world of fertility supplements. The thing that can be challenging is figuring out whether you’re wasting your money on cleverly marketed placebos or are actually investing in helpful remedies that contain nutrients vital to fertility and supporting a healthy pregnancy.
Fortunately, there is plenty of research to support the fact that certain vitamins can boost fertility and help prepare your body for a baby. Although overall balanced nutrition is important, you may want to try out top nine vitamins to boost fertility:
Zinc is one of the most well-known vitamins to boost fertility. Important for both partners in the relationship to be getting enough of, zinc contributes to ovulation and fertility in women and also semen and testosterone production in men.
If you’re looking for a super-rich source, oysters have more zinc per serving than any other food. Alternatively, you can also consume other zinc-rich foods like whole grains, crab and lobster, beans and dairy products.
2. Vitamin D
Vitamin D is critical for the proper production of sex hormones, and it is also known as one of the best vitamins to boost fertility. There have been several studies which have shown that infertile women generally tend to have lower vitamin D levels.
When taken regularly, it also reduces inflammation in the body, which helps to improve overall fertility. The best sources of vitamin D include fortified dairy products, fatty fish, cod liver oil, and exposure to the sun.
3. Vitamin C
Another great vitamin for supporting fertility, vitamin C boost immunity and promotes iron absorption and progesterone production. Many women struggle to conceive due to a luteal phase defect, an issue characterized by insufficient progesterone, and increased vitamin C appears to help.
For men, this vitamin found in citrus, tomatoes, cherries, peas, and potatoes helps improve sperm health and motility.
4. Vitamin E
One of the best vitamins to boost fertility in women, vitamin E is especially important for women trying to conceive because it is found in the fluid around developing eggs.
There are also studies to suggest that it helps increase sperm health in men. Good sources of vitamin E include avocados, wheat germ oil, sweet potatoes, leafy greens, whole grains, as well as nuts and seeds.
5. Folic acid
Folic acid is another essential vitamin to boost fertility. It is recommended that all women of childbearing age consume about 400 micrograms of folic acid a day. A B-complex vitamin, folic acid is important because it helps the body create red blood cells and increases the likelihood of a healthy pregnancy once conception takes place.
Folic acid is the synthetic form of this vitamin, while folate is the naturally occurring form, both forms are beneficial and are okay to use. Large amounts of folic acid can be found in citrus fruits, whole grains and leafy greens.
6. A good probiotic
Whether for fertility or just general health, a good probiotic is an invaluable item to include in your nutrition repertoire. Many illnesses actually begin in the gut, and an influx of healthy gut flora helps prevent those.
A good probiotic is especially important if you are taking antibiotics or have had gut issues in the past. The whole body is dependent on a strong digestive system and the reproductive organs are no exception.
7. Coenzyme Q10
Many studies have now shown that taking supplements of Coenzyme Q10 may help with both female and male infertility. Important for the healthy functioning of cells, the recommended daily dosage for adults is between 30 – 200 mg in divided doses throughout the day.
Taking additional Coenzyme G10 is especially important for older women trying to conceive because as we age, CoQ10 production slows, making the body less effective at protecting the eggs from oxidative damage.
It is a good idea for a woman to up her iron intake as soon as she starts trying to get pregnant. Usually, women’s recommended iron intake is 18 mg a day, but pregnant women need around 27 mg daily. Used to make hemoglobin, iron helps generate the oxygen-carrying component of red blood cells.
If the body is deficient, tissues and organs won’t get the oxygen they need to function properly. Food rich in iron include red meat, tofu and dark leafy green vegetables.
Another important nutrient that the body requires more of before and during pregnancy, nutrition experts recommend that women looking to get pregnant should consume around 1,000 mg a day.
In order to reach this amount, most women will need to take a separate calcium supplement or an over-the-counter prenatal formula. In addition to the supplement, it is still a good idea to incorporate calcium into your diet, this includes drinking calcium fortified beverages like milk and eating lots of leafy greens.