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As anyone who has struggled to conceive knows, infertility can be a hard journey with various — and sometimes overwhelming — treatment possibilities. But there’s one option to boost your baby-making chances that’s relatively simple and non-invasive: your diet — and, more specifically, the micronutrients you get through food or supplements.
Before you make a beeline to the health food store, though, talk to your doctor. And if you’re wanting specifics to discuss, here’s a look at what vitamins and minerals might be worth your while.
By now, you might expect we’d have the role of vitamins and fertility all figured out. However, that’s not quite the case. Because fertility is a complex equation, and each person’s body is different, the science around micronutrients and conception is still, shall we say, in its infancy.
That said, some promising studies have begun to shed light on the role of vitamins in getting and staying pregnant.
Vitamins play important roles in female health. They’re essential for many functions, including:
- menstruation and ovulation
- thyroid function
- energy production
- immune function
- oocyte (egg) quality and maturation
So adequate vitamin and mineral intake is critical when trying to create the right environment for a healthy pregnancy. Some nutrients may even reduce symptoms of polycystic ovarian syndrome (PCOS), a common underlying cause of infertility.
In men, studies have shown certain supplements may increase sperm count and motility, helping the little swimmers reach their target.
It’s important to remember, though, that more research is needed. “While promising, the majority of these studies were small and did not have rigorous methodology,” says Dr. Tieraona Low Dog, chief medical advisor for MegaFood supplements.
We’ve broken down some of the most popular supplements for fertility, with the deets on their use, effectiveness, and dosage.
Who it’s for: Men and women
Claimed fertility benefit: Helps sperm motility; contains antioxidants that promote healthy female reproductive system
When you think “vitamins,” acetyl L-carnitine (ALC) may not be the first to spring to mind — but that doesn’t mean it shouldn’t be on your radar. This supplement is a form of the amino acid L-carnitine (LC), which occurs naturally in the body and helps turn fat into energy.
Sometimes ALC and LC are taken in combination to promote fertility in women.
A 2018 review found that, though LC has some benefits for female fertility, ALC has more powerful antioxidants. These are thought to slow age-related changes in the female reproductive system. The review also noted that supplementing with both LC and ALC improved symptoms of:
- PCOS
- endometriosis
- amenorrhea (the absence of a period)
Other research has indicated that both ALC and LC can boost sperm motility in men. Dosing recommendations used to promote male fertility typically range between 1 and 3 grams per day for both ALC and LC. However, it’s important to consult your healthcare provider before supplementing with LC or ALC to ensure safety and proper dosing.
Who they’re for: Women and men
Claimed fertility benefit: Help promote egg health and prevent ovulatory infertility; may give sperm quality a boost
You’ve probably heard folic acid (vitamin B-9) is important before and during pregnancy — we’ll get to that one in a minute. But other B vitamins play a role in fertility, too.
In the
Some studies have linked low levels of vitamin B-12 with female infertility. Plus,
More research is needed, but some
A B-complex multivitamin can provide adequate amounts of many, if not all, of your daily Bs.
Who it’s for: Men
Claimed fertility benefit: Supports sperm count and mobility
Vitamin C is a powerful antioxidant that can reduce cellular damage throughout the body, as well as increase iron absorption. A
The recommended daily allowance (RDA) of vitamin C is 90 milligrams (mg) for men and 75 mg for women.
Who it’s for: Women and men
Claimed fertility benefit: Helps create sperm
To be frank, research isn’t definitive that extra calcium boosts fertility. But it’s important for both men and women to get enough of this mineral to prevent deficiencies. A
The RDA for adult men and women is 1,000 mg per day. Unless you’re deficient in this mineral, it’s best to get your calcium from healthy dietary sources like full fat yogurt, not supplements.
Who it’s for: Men and women
Claimed fertility benefit: Improves ovarian response in in vitro fertilization (IVF); boosts sperm motility
Your body produces coenzyme Q10 (CoQ10) on its own, but increasing the amount in your bloodstream may have benefits for baby-making, especially if you’re trying IVF. A
Although more research is needed, recent studies (one published in
Who it’s for: Women and men
Claimed fertility benefit: Improves ovarian stimulation and semen quality
Some studies have linked a deficiency of the “sunshine vitamin,” vitamin D, to infertility in women. A
Vitamin D plays essential roles in both female and male reproductive function. Research has shown that vitamin D deficiency may be associated with infertility in both
Who it’s for: Men and women
Claimed fertility benefit: Increases sperm motility; boosts general female reproductive health
Vitamin E has antioxidant properties that may promote sperm function in men and support
Who it’s for: Women
Claimed fertility benefit: Helps achieve pregnancy; improves outcome of fertility treatments
Getting enough folic acid (the synthetic form of folate) isn’t just a smart choice during pregnancy. It may be wise to supplement when trying to conceive, too.
“Folate supplementation prior to conception has been associated with a greater chance for getting pregnant, improved success with fertility treatments, and reduced risk of neural tube defects in the baby,” says Low Dog. “Though, more testing is needed.”
For pregnant women, the RDA of folic acid is 600 micrograms (mcg). Additionally, it’s recommended that women who are planning to become pregnant or who may become pregnant supplement with a daily dose of 400 to 800 mcg folic acid starting at least 1 month before becoming pregnant.
Who it’s for: Women
Claimed fertility benefit: Prevents iron-deficiency anemia
Ovulatory infertility (one potential barrier to baby-making) can be caused by iron deficiency. A
If you know you have an ovulatory disorder, talk to your doctor about how to add iron to your diet or supplements.
Who it’s for: Men and women
Claimed fertility benefit: Boosts sperm motility; helps achieve pregnancy over age 35
How about those ever-popular omega-3s from fatty fish and other dietary sources?
“When looking at dietary patterns, seafood consumption as part of a healthy diet has been associated with greater fertility in men and women,” notes Low Dog. “While we wait for more research, I would say that if you don’t regularly eat omega-3-rich seafood, taking a supplement may be worthwhile while trying to conceive.”
Who it’s for: Men and women
Claimed fertility benefit: Improved semen quality; reduced risk of miscarriage
Selenium may not get much hype, but it’s an important mineral that may have a part to play in the reproductive system.
Since selenium is necessary for the male body to produce sperm, some
Who it’s for: Men and women
Claimed fertility benefit: Helps fertilization and egg development; improves sperm quality
Zinc is essential for the formation of sperm, and a handful of studies have suggested that a zinc deficiency might lead to low quality sperm.
However, the connection between this mineral and male fertility hasn’t been proven. In fact, a
As for zinc and female fertility, a
Since so many micronutrients may influence fertility, you may find it more convenient to take one high-quality multivitamin, rather than purchase a boatload of individual supplements.
“I highly recommend a good, quality prenatal vitamin,” says Low Dog. “For women, look for a product that contains a minimum of 400 mcg folate (consider using the active methylated form), minimum of 300 mg choline, 150 mcg of iodine, 18 mg of iron, and at least 600 IU vitamin D. For men, look for a multivitamin with adequate antioxidants, providing roughly 200 percent of the daily value for vitamins C, E, and zinc.”
While most vitamins are sold over the counter, they aren’t necessarily risk-free. Many supplements can negatively interact with medications you may already be taking, causing unpleasant side effects or aggravating existing medical conditions.
Though it may sound far-fetched to overdose on vitamins, it’s also possible to take in excessive doses to the point of harm. Some micronutrients have set tolerable upper intake levels — meaning the amount you can consume before experiencing adverse effects.
To avoid overstepping these bounds, follow dosage instructions on a supplements label, and always consult your doctor before beginning a new vitamin or supplement.
When you’re struggling with infertility, there are so many factors you can’t control — your genetics, your age, an unpredictable cycle, to name a few.
However, providing your body with the best possible nutrition — including vitamins and minerals — is one area where you can take the reins. Work with your doctor to choose the right balance of vitamins to boost your chances of a healthy pregnancy.