The right vitamins and minerals are essential for fertility and reproductive health. Studies show that micronutrient deficiencies may increase the risk of miscarriage, pregnancy complications and congenital disabilities.
Some supplements, such as folic acid and CoQ10, boost female and male fertility. Others, like DHEA, improve ovarian reserve and pregnancy outcomes for women.
Prenatal Vitamins
If you’re trying to conceive, you should consider taking prenatal vitamins. These nutrients are crucial for follicular development, ovulation, and creating a healthy uterine lining. You’ll want to ensure your prenatal vitamin contains folic acid, which reduces the risk of neural tube defects in your unborn baby.
It would help if you also looked for a supplement with vitamin B12, which is required for blood and nerve cell development and DNA production. This nutrient is found primarily in animal products, so it’s best to opt for a multivitamin that provides this dietary essential through plant-based sources, like yeast extract and seaweed.
You’ll want to consider other supplements to boost your fertility, including zinc and omega-3 fatty acids, which help ovulation and menstrual cycle regulation. Additionally, selenium is a powerful micronutrient that helps support the health of the ovary and increases fertility in women. It’s available as an over-the-counter supplement or in foods like Brazil nuts and seafood.
A few other supplements worth trying is coq10, which is “incredibly effective for increasing fertility.” She notes that the compound increases egg quality and thickens the uterine lining, especially in women with polycystic ovarian syndrome. It can be taken as a supplement or in foods like organic meats and whole grains.
Vitamin D
Vitamin D has been proven to impact both male and female reproductive health positively. Vitamin D is deficient in many women who have fertility problems. Their vitamin levels can increase their chances of getting pregnant naturally or through IVF.
Vitamin D is also important for men’s sperm. In one study, men with low levels of testosterone who received vitamin D supplements saw an improvement in the quality of their semen and sperm.
Vitamin D increases the uterine lining receptivity in women. It is easier for women to get pregnant and remain pregnant. It is also important to note that women with higher vitamin D levels are more likely than others to experience healthy pregnancies and live longer.
Women can get their Vitamin D from various foods, including salmon, tuna, trout and fish liver oils. However, most women cannot get all the Vitamin D they need from food alone, and a supplement is the best option. However, it is important to remember that too much Vitamin D can be harmful, so you must find a balance. Around 1000 IU of Vitamin D a day is appropriate and will help you reach the level necessary for fertility.
Omega-3 Fatty Acids
Omega-3 fatty acids are a group of polyunsaturated fats that our bodies cannot make and, therefore, must obtain through diet. They are important for normal function and development in the body. Specifically, they can improve fertility in women by decreasing the frequency of anovulation. In addition, they can also reduce inflammation and increase blood flow, which is helpful for ovulation. The omega-3 fatty acid called DHA is especially important for ovulation. A study in which women kept track of their menstrual cycles and their dietary intake of omega-3 fatty acids found that high levels of DHA were associated with improved ovulation.
The same study found that omega-3 fatty acids increased the number of follicles that responded to fertility medication. This was attributed to the fact that omega-3 fatty acids increase blood flow, which is essential for ovulation. Another study found that women who consumed more omega-3 fatty acids were less likely to experience anovulation.
In addition, a study of women who underwent assisted reproductive techniques (ART) such as in vitro fertilization and intracytoplasmic sperm injection found that higher omega-3 fatty acid intakes were associated with better ART outcomes such as live birth rates. This was attributed to the fact that these fatty acids improved oocyte and embryo quality as measured by morphology and morphogenetic parameters. While getting sufficient omega-3 fatty acids from the diet is not always possible, supplementing with fish oil or microalgae may be beneficial.
Acetyl L-Carnitine
L-carnitine and its acetyl form, acetyl L-carnitine (ALC), are amino acids that move fat from the cells into the cell’s mitochondria, where it is converted to energy. They also help quench free radicals produced by Reactive Oxygen Species (ROS) that damage cells and prevent their proper function.
Studies show that L-carnitine can increase the quality of eggs and sperm and improve ovulation rates in women with polycystic ovary syndrome (PCOS). It can help these follicles produce more eggs, which will more likely result in a healthy pregnancy. It can also decrease a woman’s chance of miscarriage by improving the health of the endometrium, which is the tissue that lines the uterus.
Acetyl L-carnitine seems to increase sperm movement and improve sperm count in men with a problem involving the prostate gland, seminal vesicles, or epididymis. It might also reduce a man’s risk of infertility caused by low quantities of immobile sperm.
It is safe for most adults to take acetyl L-carnitine by mouth. However, it should be avoided by anyone with a thyroid disorder called hypothyroidism. It might interact with certain chemotherapy drugs used to treat cancer. It may also interact with insulin or medications for high blood sugar, including metformin. It should be taken under a doctor’s supervision if you have liver disease, kidney disease, or any other medical condition.
