A number of infertility studies have shown that with the proper nutrition, men and women can improve their chances of conceiving. Add the right amount of vitamins and minerals then you’re potentially increasing that chance of conception.
We all know that our bodies need vitamins, but what specific vitamins are needed to enhance fertility? Read on to find out.
Fertility Vitamins for Women & Men
Vitamin C
This is a well-known antioxidant that helps eliminate the presence of free radicals in the body. Free radicals cause harmful changes in our DNA, causing them to become unstable and of poor quality. In reproductive terms, free radicals promote the degeneration of the quality of sperm cells and egg cells. Vitamin C is therefore important in fighting these harmful effects of free radicals by helping to eliminate them out of the system.
Another benefit of vitamin C to fertility is that it prevents sperm cells from clumping and sticking together. The more sperm cells stick together, the less their motility gets – and this decreases the chances of conception. Sperm need to be fully motile to be able to meander through the cervical fluid in order to search for the awaiting egg.
In women, a study was conducted on the effects of increased vitamin C intake on their hormone levels. It was found out that those who consumed more vitamin C had higher levels of estrogen and progesterone, as compared to those who did not take vitamin C.
Sources of vitamin C include citrus fruits such as oranges, kiwi, and grapefruit, as well as green vegetables such as broccoli and cauliflower.
Vitamin E
Another antioxidant vitamin, this is helpful in both men and women. In women, vitamin E is essential for the absorption of other minerals which are good for the reproductive system. It also helps in the regulatory processes of hormones in the endocrine system. In men, vitamin E helps in sperm production, and release of reproductive hormones. Since sperm is susceptible to oxidative damage, vitamin E helps in guarding them against harmful mutation.
Vitamin E-rich foods include collard greens, parsley, kale, safflower oil, nuts, and beans.
B vitamins
B vitamins provide a wide range of healthy benefits to infertility. It helps maintain the immune system, and is known to relieve symptoms of menstrual pain and cramping. Vitamin B 12 helps in sperm production and quality. Green leafy vegetables are well-known sources of vitamin B, along with whole grains, fish, seafood, and eggs.
Vitamin D
This is an important vitamin for regulating the growth of cells and production of hormones. Without the right amount of hormones in your body, you can suffer from various reproductive issues such s polycystic ovarian syndrome or PCOS, pre-menstrual symptoms such as cramping and pain, and it can be a cause of infertility.
The best way to get vitamin D is by sun exposure. Devote 15-20 minutes of your day to early morning exposure and this will be very beneficial. If you’re looking for food sources of vitamin D however, you can consume this from fatty fish, eggs, grass-fed meat and dairy products.
Vitamin A
One the most exciting ways vitamin A can improve fertility is by enhancing the quality of cervical fluid. It promotes the thin, copious, watery feel of cervical fluid that is essential for sperm to swim through effectively.
Vitamin A is equally important to ensure that your follicles are developing appropriately. Without it, the follicles will not grow – and no ovulation will take place.
Foods rich in vitamin A are milk, cheese, deep organ meats, butter, and shellfish.
Folic Acid
This is one of the most popular vitamins needed to ensure a healthy pregnancy. But did you know that it could also increase your chances of getting pregnant? Folic acid is normally given to pregnant women to prevent the occurrence of neural tube defects in fetuses. In a recent study however, women who were found to be taking folic acid supplements were less at risk for ovulatory infertility than those women who aren’t taking the supplement. Reasons for why folic acid helps in improving fertility remains debatable, but experts attribute it to its uterine- friendly effects on the woman’s reproductive system. By preparing a fetus-friendly environment for the baby to grow in, it’s no wonder that pregnancy will be successful.
Folic acid is found only in small portions in food products. Thus, the best way to get folic acid is to take them from supplements. They provide greater concentrations and in the right amounts needed for your body.
Zinc
Yet another important mineral is zinc. Zinc helps in the development of good quality eggs and sperm. It is an important material in the genetic make-up of sperm, and is needed to effectively utilize hormones such as estrogen and progesterone in women. If you want to get more zinc into your system, then consume more shellfish, oysters, beans and green leafy vegetables.
It may be hard to consume all these essential fertility-enhancing vitamins in a day. You may have to eat different kinds of fruits, vegetables, and meat in order to do so. Fresh produce is always best, but for convenience’s sake, you should always opt for multivitamin supplements that contain a variety of vitamins and minerals in a single tablet or capsule. These fertility vitamins are readily sold once you browse through different fertility sites. You can take your pick among the choices after making sure you have consulted your doctor or a specialist regarding your preference