This article explores the recommended vitamins and supplements when trying to conceive, and the crucial role a healthy diet plays in fertility.

Key Facts about fertility vitamins

  • A balanced, nutritious diet is the cornerstone of good fertility.
  • Vitamins are essential for both male and female reproductive health.
  • Folic acid supplementation is crucial for women before conception.
  • Vitamin D supplements can be particularly beneficial during winter.
  • Always consult a doctor before taking any vitamins, as excessive intake can be harmful.

Are supplements necessary to boost fertility?

Are fertility vitamins truly necessary? If so, which ones, and in what dosage? While a healthy, balanced diet is undeniably important for conception and a healthy pregnancy, can we obtain all the essential nutrients and vitamins solely through our diet?

This article examines the most important fertility supplements, clarifying which vitamins are truly necessary and which can be easily obtained through a balanced diet.

Impact of Vitamins on Female Fertility

Vitamins are vital for women's reproductive health, playing a key role in:

Adequate vitamin and mineral intake is therefore crucial for creating an environment conducive to a healthy pregnancy. Furthermore, certain nutrients may even alleviate symptoms of polycystic ovary syndrome (PCOS), a common cause of infertility.

Impact of Vitamins on Male Fertility

Studies indicate that specific supplements can enhance sperm count as well as sperm motility in men, aiding in successful conception.

However, further research is needed, and these supplements should complement a nutritious diet and healthy lifestyle for optimal results.

Essential Vitamins and Supplements for Fertility

While the importance of vitamins in conception might seem well-established, research on the link between micronutrients, vitamins, supplements, and conception is still evolving. Folic acid is one vitamin with proven benefits during pregnancy and preconception.

Individual fertility is complex and influenced by various factors, with age being a primary reason for difficulties conceiving. Promising studies are exploring the role of vitamins in conception and pregnancy maintenance.

Maintaining optimal levels of specific vitamins and minerals is crucial for both male and female fertility. Here's a guide to the most important ones:

Folic Acid

Folic acid is a must-have for anyone trying to conceive. Ideally, supplementation should begin before pregnancy. Not only does it promote fertility, but it also helps prevent neural tube defects like spina bifida in the developing baby. Both folate (the natural form) and folic acid (the synthetic form) support cell division and regeneration.

  • Why it matters: Folic acid deficiency, often caused by poor diet or increased need, can hinder conception. Women require almost double the usual 300 mcg daily intake during pregnancy.
  • Dietary sources: Leafy green vegetables, pulses, nuts and wholemeal products.
  • Supplementation: Highly recommended, especially during pregnancy, due to increased needs.

Omega-3 Fatty Acids

Omega-3s, particularly DHA and EPA, are essential fats that contribute to brain and heart function.

  • Why they matter: Studies suggest these healthy fats improve sperm quality and motility in men and may increase the chances of conception in women.
  • Dietary sources: Oily fish (salmon, mackerel, trout, sardines), high-quality oils (rapeseed, linseed), leafy greens, nuts, and seeds.
  • Supplementation: Consider if dietary intake is insufficient.

Selenium

Selenium, a vital trace element, is involved in various bodily functions, including thyroid hormone regulation, sperm production, and immune system support.

  • Why it matters: Selenium deficiency may contribute to miscarriages and impaired sperm quality. It can also improve follicle health in women and boost sperm quality in men when combined with vitamin E.
  • Dietary sources: Meat, fish, eggs, mushrooms, pulses, broccoli, and Brazil nuts.
  • Supplementation: Usually obtained through a balanced diet.

Vitamin C

Vitamin C is a powerful antioxidant crucial for a healthy immune system, connective tissue development, and bone health.

  • Why it matters: Research suggests that vitamin C, in conjunction with vitamin E, can enhance sperm quality and motility.
  • Dietary sources: Red peppers, strawberries, kiwi, lemons, oranges, kale, and broccoli.
  • Supplementation: Easily obtained through diet; the recommended daily intake is 110mg.

Vitamin B12

Vitamin B12 is essential for energy production, blood cell formation, nerve function, and immune health.

  • Why it matters: Crucial for overall health in men and women, and deficiency can impact fertility.
  • Dietary sources: Primarily found in animal products (meat, fish, seafood, eggs, dairy).
  • Supplementation: Essential for vegetarians and vegans.

Vitamin D

Vitamin D, a fat-soluble vitamin, supports bone health, hormone regulation, muscle function, and immune response.

  • Why it matters: Vitamin D deficiency has been linked to infertility in both men and women.
  • Dietary sources: Limited; found in fatty fish, cod liver oil, and egg yolks.
  • Supplementation: Often necessary, especially during winter months, as sunlight is the primary source. Consult your doctor.

Vitamin B6

Vitamin B6 plays a role in nerve and immune function, hormone regulation, energy production, and red blood cell formation.

  • Why it matters: A Canadian study suggests that low vitamin B6 levels before conception may increase the risk of premature birth and miscarriage. Another study reveals that women with a vitamin B6 deficiency might take longer to conceive.
  • Dietary sources: Meat, fish, wholemeal products, pulses, various vegetables (cabbage, green beans, avocado), and wheat germ.
  • Supplementation: Generally obtained through a balanced diet.

Iron

Iron is vital for blood production, oxygen transport, and immune function.

  • Why it matters: Adequate iron intake is linked to a lower risk of ovarian infertility.
  • Dietary sources: Red meat, liver, pulses, nuts, seeds, vegetables, and herbs.
  • Supplementation: Iron supplements may be beneficial for iron deficiency but is usually unnecessary with a balanced diet. Avoid dairy with iron-rich foods, as it hinders absorption; vitamin C aids absorption.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that protects against oxidative stress.

  • Why it matters: Studies suggest CoQ10 supplements may improve ovarian response in women undergoing IVF and enhance sperm concentration and motility.
  • Dietary sources: Meat, poultry, pulses, soya, nuts, and vegetable oils.
  • Supplementation: May be beneficial, but a healthy diet typically provides sufficient amounts.

Myo-inositol

A naturally occurring sugar that plays a role in cell signaling and insulin regulation.

  • Why it matters: Myo-inositol may improve egg quality and promote regular ovulation in women with PCOS.
  • Dietary sources: Fruits (especially citrus fruits and cantaloupe), beans, grains, and nuts.
  • Supplementation: Often recommended for women with PCOS.

L-arginine

A semi-essential amino acid involved in protein synthesis and blood vessel dilation.

  • Why it matters: May improve blood flow to the reproductive organs, potentially enhancing egg and sperm quality.
  • Dietary sources: Red meat, poultry, fish, dairy products, and nuts.
  • Supplementation: May be considered, but more research is needed to confirm its effectiveness.

L-carnitine

A compound that helps transport fatty acids into cells for energy production.

  • Why it matters: May improve sperm motility and morphology (shape).
  • Dietary sources: Red meat, poultry, fish, and dairy products.
  • Supplementation: May be beneficial for male fertility, but consult with a healthcare provider.

Magnesium

An essential mineral involved in numerous bodily functions, including muscle and nerve function.

  • Why it matters: Plays a role in hormone regulation and may be important for healthy sperm production.
  • Dietary sources: Leafy green vegetables, nuts, seeds, whole grains, and legumes.
  • Supplementation: May be helpful if dietary intake is insufficient.

Calcium

An essential mineral crucial for bone health and also involved in muscle function and cell signaling.

  • Why it matters: Important for overall health, including reproductive health.
  • Dietary sources: Dairy products, leafy green vegetables, fortified foods, and some fish.
  • Supplementation: May be necessary if dietary intake is inadequate.

The Vital Role of Nutrition in Fertility

Nutrition plays a crucial role in both male and female fertility. A balanced and healthy diet can significantly impact reproductive health and positively influence fertility treatment outcomes. Here's why:

1. Maintaining a Healthy Weight

  • Why it matters: Both being underweight and overweight can disrupt hormone balance and menstrual cycles, making it difficult to conceive.
  • How to achieve it: Focus on a balanced diet with appropriate portion sizes and regular exercise.

2. Essential Nutrients

  • Why they matter: Nutrients like folic acid, iron, vitamin D, omega-3 fatty acids, and antioxidants are vital for egg and sperm health, hormone production, and implantation.
  • How to obtain them: Consume a varied diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Consider supplements where necessary.

3. Stable Blood Sugar Levels

  • Why it matters: Balanced blood sugar helps regulate hormones, crucial for a healthy reproductive system.
  • How to achieve it: Choose foods with a low glycaemic index (GI) such as whole grains, legumes, and non-starchy vegetables.

4. Avoiding Harmful Substances

  • Why it matters: Smoking, excessive alcohol consumption, and drug use can impair fertility and harm a developing baby.
  • How to avoid them: Seek support to quit smoking and limit alcohol intake.

Listen to the My Fertility Podcast to dive deeper in fertility vitamins and their impact on female fertility:

While a healthy diet is paramount, certain supplements can be beneficial:

  • Folic Acid: Crucial for preventing birth defects such as neural tube defects in the early stages of pregnancy. Start taking it before conception.
  • Vitamin B12: Essential for vegans and vegetarians as it's primarily found in animal products.
  • Vitamin D: Supplementation is often recommended, especially during winter, as deficiency is common.

Frequently Asked Questions

In addition to a healthy diet, the following supplements are recommended:

  • Folic acid: Increase intake to 550mcg during pregnancy and 450mcg while breastfeeding.
  • Iron: Daily needs increase to 20-30mg during pregnancy and breastfeeding.

Can vitamins promote implantation?

While vitamins don't directly cause implantation, they contribute to a healthy environment for it. Vitamin D, in particular, may help prepare the uterine lining.

What is the difference between prenatal vitamins and fertility vitamins?

While both fertility vitamins and prenatal vitamins aim to support reproductive health, there are some key differences in their formulations and intended use:

Fertility Vitamins Prenatal Vitamins
Primary goal Enhance egg and sperm health, improve conception chances Support fetal development and maternal health during pregnancy
Key nutrients Antioxidants, myo-inositol, vitamin E, zinc, selenium Folic acid, iron, calcium, vitamin D
Target users Men and women trying to conceive Women who are pregnant or planning to become pregnant
When to take Before conception Before, during, and after pregnancy (if breastfeeding)

Can I overdose on vitamins?

It's definitely possible to take too much of certain vitamins, which can lead to uncomfortable side effects and even serious health problems in some cases.

Takeaway: A balanced diet is the foundation of good fertility

While multivitamins can be helpful in specific situations, they should complement a healthy lifestyle, not replace it. Prioritise nutritious food, regular exercise, and fresh air.

If you have concerns about nutritional deficiencies or fertility, consult your doctor or a healthcare professional for personalised advice and testing.

At our fertility clinic in Zurich, we begin with a thorough blood analysis to understand your individual needs. This allows us to detect and address any deficiencies, like iron or vitamin D, ensuring your body is optimally prepared for fertility treatment and a healthy pregnancy.

Cada's reproductive specialists offer comprehensive fertility testing to help you understand your chances of conception. Book your appointment now and discover how we can help you achieve your family goals.