The Best Vitamins and Nutrients to Increase Fertility

Trying to get pregnant? Did you know that diet can affect your ability to conceive? Not only can good nutrition help men and women have a strong reproductive system, but a healthy diet is important to a successful pregnancy. Below is an overview of which vitamins and nutrients our bodies need in order to increase fertility.

Vitamin E

Vitamin E is beneficial to both men and women. In men, vitamin E increases sperm health and motility (how well the sperm are moving). For women, vitamin E prevents ovulation decline and plays an important role in the formation of the placenta and its maintenance. Where to find it? Wheat germ, sunflower seeds, butternut squash, almonds, hazelnuts, peanut butter, spinach, kiwi and mangoes.

Iron

Not enough iron in a woman’s diet is linked with infertility. Women who do not get enough iron may suffer from anovulation (lack of ovulation). Lack of iron can cause anemia and this may cause eggs in the ovaries to weaken and become unviable. Food high in iron include red meat, pork, poultry, seafood, beans dark leafy vegetables such as spinach, dried fruit such as raisins and apricot.

Vitamin D

Vitamin D boosts levels of progesterone and estrogen which helps regulate menstrual cycles and improves the likelihood of conceiving. Vitamin D is also essential for the healthy development of the nucleus sperm cell and improves semen quality and sperm count. Increase your vitamin D intake by eating more tuna, mackerel, salmon, beef liver, cheese and egg yolks.

Zinc

Zinc plays a vital role in a woman’s fertility by affecting egg production, regulating hormone levels and maintaining proper follicular fluid levels. This ensures that an egg can travel through the fallopian tubes and into the uterus. Zinc is also connected to semen and testosterone production in men. In men with low zinc levels, disorders such as immature sperm and chromosomal defects may present themselves. Where to find it? Oysters, beef, lamb, wheat germ, spinach, pumpkin and squash seeds, cashews, cocoa, pork and chicken.

Vitamin C

Not only does Vitamin C increase iron absorption, but it also improves hormone levels and increases fertility for those with luteal phase defect. For men, vitamin C increases sperm count and prevents it sticking together thereby increasing chances for fertility. It also improves sperm quality and guards it from DNA damage. Foods rich in Vitamin C include cherries, oranges, strawberries, red and green peppers, lemons, spinach and kale.

Folic Acid

For women who track their ovulation to determine which days their egg is most likely to be fertilized, folic acid is important because without it or other nutrients, it may be hard to predict ovulation. Men benefit from folic acid as well. It aids in sperm production, count and motility. Folic acid rich foos include iver, lentils, avocado, vegetables such as broccoli, spinach and collards greens.

Omega-3 & Omega-6 fatty acids

These fatty acids help prevent miscarriages and premature delivery in women. They help regulate hormones, promote ovulation, and increase blood flow to the reproductive organs. In men, they act as hormone regulators and are essential for sperm formation. Where to find it? Hemp, eggs, flax, walnuts, almonds, dark, leafy vegetables such as broccoli and spinach.