Infertility may be a difficult road with many — and sometimes bewildering — treatment options, as anybody who has struggled to conceive, knows very well.
However, one relatively straightforward and noninvasive way to improve your odds of having a child is changing your diet.
And, in particular, micronutrients obtained through diet or supplements.
However, before you rush to the health food store, see your physician. And if you’re looking for specifics, here’s a list of vitamins and minerals that might be worth your time.
Micronutrients’ Impact on Fertility
You’d think we’d have figured out the role of vitamins infertility by now. That isn’t the case at all.
Because fertility is such a complicated equation, and each person’s body is unique, micronutrients and conception science are still in their infancy.
Nonetheless, several exciting research on the role of vitamins in obtaining and maintaining pregnancy has begun to emerge.
Vitamins are essential for female health. They’re required for a variety of tasks, including:
- Ovulation and menstruation
- function of the thyroid
- production of energy
- immune system function
- quality and maturation of oocytes (eggs)
When striving to create the ideal atmosphere for a healthy pregnancy, adequate vitamin and mineral intake is crucial. Some nutrients may even help to alleviate the symptoms of polycystic ovary syndrome (PCOS), which is a prevalent cause of infertility.
Certain supplements have been proven in tests to boost sperm count and motility in males, assisting the little swimmers in reaching their goals.
Nonetheless, it’s imperative to keep in mind that additional research is required.
“While intriguing, the bulk of this research was limited and lacked robust methodology,” says Dr. Tieraona Low Dog, MegaFood supplements’ principal medical adviser.
Fertility-Boosting Vitamins and Supplements
We’ve busted some of the most popular fertility pills, including how to use them, how efficient they are, and how much to take.
Acetyl L-carnitine
It’s intended for both men and women.
Fertility advantage claimed: It contains antioxidants that support sperm motility and a healthy female reproductive system.
Acetyl L-carnitine (ALC) may not be the very first thing that comes to mind when you think about vitamins. That isn’t to say it shouldn’t be on your mind.
This supplement contains a type of amino acid L-carnitine (LC), which is found naturally in the body and aids in the conversion of fat to energy.
ALC and LC are sometimes taken together to help women become more fertile.
Although LC offers some benefits for female fertility, according to a 2018 review, ALC has more strong antioxidants.
These are supposed to help women’s reproductive systems age more slowly.
Supplementing with both LC and ALC alleviated symptoms of PCOS, endometriosis, and amenorrhea, according to the study (the absence of a period)
According to other studies, both ALC and LC can increase sperm motility in men. For both ALC and LC, dosing recommendations for promoting male fertility typically vary between 1 and 3 grams per day.
To ensure safety and optimum dose, it’s best to consult a healthcare practitioner before supplementing with LC or ALC.
B Vitamins (Other Than Folic Acid)
They’re for both men and women.
Fertility advantage claimed: Aid in the promotion of egg health and the repression of ovulatory infertility; may enhance sperm quality.
You may have apparently heard that folic acid (vitamin B9) is quintessential before and during pregnancy. Other B vitamins, nevertheless, play a role in infertility as well.
A higher intake of vitamins B1, B2, B3, B6, and B12 were linked to a lower chance of ovulatory infertility in the Nurses Health Investigation II, an extensive, long-running public health study. (“Ovulatory infertility” relates to infertility induced by anovulation issue.)
Moderate levels of vitamin B12 have been linked with female infertility in several studies. Furthermore, a 2015 study indicated that increased levels of B12 and folate in women receiving infertility treatment may improve fertility.
More research is needed. However, some experts believe that B vitamins may also aid in improving sperm quality.
Many, if not all, of your daily B’s, can be obtained through a B-complex multivitamin.
Vitamin C
It’s for men only.
Supports sperm count and mobility, according to claims.
Vitamin C is a remarkably potent antioxidant. It has the capacity to decrease cellular degeneration and heighten iron absorption throughout the body. Taking vitamin E and vitamin C boosted the motility, number, and sometimes DNA integrity of sperm in men, according to a 2016 assessment of various research.
Vitamin C has a prescribed daily allowance (RDA) of 75 milligrams (mg) for women and 90 milligrams (mg) for men.
Calcium
It’s for both men and women.
Fertility benefit claimed: aids in the production of sperm
To be honest, there isn’t conclusive evidence that additional calcium improves fertility. However, both men and women need adequate amounts of this mineral to avoid deficiency.
Because calcium is important in the creation of sperm, a 2019 study indicated that calcium insufficiency could be a reason for infertility in males.
For adult males and women, the RDA is 1,000 mg per day. Calcium should be obtained through dietary sources such as full-fat yogurt or fortified orange juice rather than supplements unless you are lacking in this mineral.
Coenzyme Q10
It’s intended for both men and women.
Fertility advantage claimed: Boosts sperm motility and improves ovarian response for in vitro fertilization (IVF).
Your body creates coenzyme Q10 (CoQ10) on its own, but increasing the quantity in your bloodstream may have benefits for baby-making, especially if you’re considering IVF.
Pre-supplementation with CoQ10 boosted ovarian response in women having IVF, according to a 2018 study.
CoQ10 supplementation may increase sperm concentration and motility in males with infertility, according to two recent studies (one published in 2019 and the other in 2020).
However, a meta-analysis and review of research published in 2013 found no indication that it boosts live births or pregnancy rates.
Vitamin D
It’s for both men and women.
Fertility advantage claimed: Enhances ovarian stimulation and the quality of the sperm.
A reduction of the “sunshine vitamin,” vitamin D, has been related to infertility in women in certain studies.
Vitamin D deficiency was discovered in women with PCOS infertility in a 2019 study. (However, this was not seen in women who were infertile for no apparent reason.)
Vitamin D is necessary for both female and male reproductive health. Vitamin D insufficiency has been linked to infertility in both men and women. Therefore it’s crucial to get tested for it.
Seek guidance from a healthcare expert to determine the best additional dose for you.
Vitamin E
It’s intended for both men and women.
Fertility advantage claimed: Boosts female reproductive health by increasing sperm motility.
Vitamin E contains antioxidant qualities that may help men have better sperm function and women have better reproductive health, but further research is needed to see how helpful it is.
For adults, the RDA for vitamin E is 15 mg.
Folic Acid
It’s aimed at women.
Fertility advantage claimed: Aids in the conception of a child; enhances the success of fertility treatments.
It’s not merely a good idea to have adequate folic acid (a synthetic type of folate) during pregnancy. Supplementing may also be beneficial when attempting to conceive.
“Pre-conception folate supplementation has been linked to a higher likelihood of getting pregnant, enhanced fertility treatment success, and a lower risk of neural tube problems in the infant,” adds Low Dog. “However, more testing is required.”
The RDA for folic acid for pregnant women is 600 micrograms (mcg).
Additionally, starting at least one month before becoming pregnant, women who are expecting to become pregnant or who may become pregnant should supplement with a daily dose of 400 to 800 mcg folic acid.
Iron
It’s aimed at women.
Fertility advantage claimed: Prevents anemia due to a lack of iron.
Iron deficiency can cause ovulatory infertility (a potential barrier to childbirth). Iron supplementation appears to reduce the risk of ovulatory infertility in a long-term study of more than 18,000 women conducted in 2006.
If you know you have an anovulatory issue, talk to your doctor about how to get more iron in your diet or whether you should take iron supplements.
Omega-3s
It’s intended for both men and women.
Fertility advantage claimed: Improves sperm motility and fertility in men over the age of 35.
What about omega-3s, which can be found in fatty fish and other foods?
“When it comes to dietary habits, seafood consumption as part of a balanced diet has been connected to enhanced fertility in both men and women,” Low Dog says.
“When we wait for more studies, I would recommend that taking an omega-3 supplement may be useful while trying to conceive if you don’t routinely eat omega-3-rich seafood,” she says.
