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Taking care of your health is vital when trying to conceive, and this includes making sure you are getting enough of the nutrients your body needs. Although fertility (the ability to conceive) is affected by many factors, proper nutrition may support your odds of becoming pregnant.1
This article will discuss the role of both nutrition and dietary supplements for fertility. It will also cover how nutrient deficiencies might affect fertility, how to choose the right fertility supplements, and when to talk with a healthcare provider about fertility.
The Role of Nutritional Support in Fertility
Fertility is a complex process. For conception to occur, a number of steps must take place successfully.
To achieve pregnancy, several elements are needed. These include healthy sperm, healthy eggs, unblocked fallopian tubes, sufficient hormones, and the ability of an embryo to implant in the uterus, to name a few.2
Lifestyle and genetic factors can affect male and female fertility for better or worse. Body weight, certain medical conditions, exercise routines, and alcohol use can all impact your fertility to an extent.3 What you eat also plays a role.
What Should I Eat If I’m Trying to Conceive?
A well-balanced diet complete with whole grains, healthy fats, fruits, vegetables, and lean protein is recommended for anyone trying to get pregnant.
Research shows that females with diets mirroring these recommendations are less likely to need fertility assistance. Additionally, males who follow recommendations for a healthy diet have been shown to have better semen quality compared to those who do not.1
A well-balanced diet provides both macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) that are essential to fertility.
Micronutrients are known to play vital roles throughout both conception and pregnancy. As such, micronutrient deficiencies may decrease fertility. In females, low levels of vitamin B12, vitamin B6, vitamin D, and other micronutrients have been associated with infertility.4
The importance of nutrition has led some researchers to focus on the use of dietary supplements for fertility.
However, there isn’t a consensus on whether fertility supplements are effective. Certain supplements, like coenzyme Q10 (CoQ10), folic acid, and vitamin D, show promise, but more research is needed before clear guidelines can be made.5
Supplements for Fertility
It stands to reason that certain nutrients may increase the chance of getting pregnant. However, this may be more likely if supplements are used to fix nutrient deficiencies getting in the way of conception.4
When it comes to the research behind fertility supplements, some are better supported than others. While the use of folic acid and prenatal vitamins for fertility is well-documented, other supplements for fertility, especially herbal remedies, are still under investigation.
It should be noted here that dietary supplements shouldn’t replace standard care for fertility if needed.
The following sections outline the science behind some of the most commonly used fertility supplements.
Folic Acid
Vitamin B9, or folic acid, is an essential nutrient that is needed to prevent birth defects.
It’s recommended that females of reproductive age obtain at least 400 micrograms (mcg) of folic acid daily. Neural tube defects are possible in babies born to individuals with a folic acid deficiency. Neural tube defects affect the baby’s brain and spine.6
Some recent research suggests that females trying to get pregnant should take more than 400 mcg of folic acid per day to increase fertility.
In at least one study, women who took 800 mcg of folic acid per day had higher pregnancy rates than those who took a placebo. Consuming higher doses of folic acid through supplements or foods has also been linked to a lower risk of anovulation (inability to ovulate) and a shorter time to pregnancy.7
These effects are thought to be due to the beneficial effects of folic acid on various hormones that affect fertility as well as the development of healthy ovarian follicles.7
Other B Vitamins
Two other B vitamins, vitamin B12 and vitamin B6, may affect fertility.
Along with folic acid, vitamins B12 and B6 are vital to the process in which levels of homocysteine (an amino acid) are kept at safe levels. Research shows a link between high homocysteine levels plus low folic acid and miscarriage (pregnancy loss before 20 weeks’ gestation).5
Other research has found that adequate levels of vitamin B12 may be necessary for successful infertility treatment, such as in vitro fertilization (IVF).
In one study of over 200 women, vitamin B12 status was negatively correlated with embryo quality. This means that a vitamin B12 deficiency may lead to poor embryo quality in those undergoing IVF.8
The relationship between fertility and vitamins B6 and B12 is still not well understood. More research is needed.
Vitamin D
Although research results are mixed, there is some evidence that vitamin D supplementation may improve fertility in both males and females.9
A systematic review and meta-analysis found that women with infertility who supplemented with vitamin D for 30 to 60 days were more likely to become pregnant compared to women in a control group. However, vitamin D was not found to have a significant effect on miscarriage or multiple pregnancy rates.10
In another review, researchers looked at the effects of vitamin D on fertility in women with polycystic ovary syndrome (PCOS).
Vitamin D deficiency is common in PCOS, a condition that lowers fertility. It is believed that vitamin D improves PCOS and, thus, fertility. Using vitamin D supplements may also decrease the risk of complications for both mother and baby, regardless of PCOS status.9
Fish Oil
Fish oil supplements contain omega-3 fatty acids that are essential to several aspects of health. Omega-3s and fish oil are often recommended for heart health but may also play a role in reproductive health.11
One cohort study linked omega-3 supplementation to higher rates of conception in women. However, researchers remain unsure if omega-3s have a direct benefit on fertility, as many women in the study were taking a prenatal vitamin that included omega-3 fatty acids in addition to other nutrients.11
While there is little research on the use of omega-3 fatty acids in fertile men or women, research does suggest a beneficial effect of these supplements on women with diagnosed infertility or those undergoing assisted reproductive technology, including IVF.11
For now, more research is needed to determine how fish oil supplements may support fertility in various people.
CoQ10
Coenzyme Q10 is a substance that your body produces naturally. It acts as an antioxidant and is thought to be important for a number of bodily processes, including reproduction.
As an antioxidant, CoQ10 has been found to reduce oxidative stress that may hinder fertility.12
CoQ10 is sometimes used in women prior to undergoing IVF with the hope of improving egg quality. It is also sometimes given to women with PCOS to help induce ovulation. However, these effects may be insignificant as some studies have found no female fertility benefits to using CoQ10.12
A review of male infertility concluded that CoQ10 may improve sperm quality, including motility and concentration. According to the review, CoQ10 may be beneficial for males with infertility when used alone or along with other antioxidants.13
Selenium
Selenium is an essential trace mineral that is used to build proteins. It is also an antioxidant that may play a role in fertility.
There is some evidence that a selenium deficiency may cause a miscarriage, damage to the fetus, or other pregnancy complications. In males, a selenium deficiency may cause infertility due to poor-quality semen.14
In one review, selenium supplementation was found to play a protective role in female fertility. According to the review, selenium increases antioxidant status as well as the number of healthy follicles in studies. However, selenium supplementation may only be beneficial in those with a deficiency.15
At this time, few human trials on the use of selenium for fertility exist. More research is needed.
Prenatal Multivitamin
Prenatal multivitamins contain the vitamins and minerals essential to fertility and a healthy pregnancy.
During pregnancy, various vitamins and minerals decrease as a result of the growing fetus. Prenatal multivitamins are meant to replenish these nutrients so that a deficiency doesn’t occur.16
There isn’t strong evidence that prenatal multivitamins significantly increase fertility, but some research suggests that many women with infertility have low levels of various vitamins and minerals.
It is believed that supplementation with prenatal multivitamins corrects low nutrient levels and, thus, improves the overall reproductive environment.
Do Vitamin Deficiencies Affect Fertility?
A vitamin or mineral deficiency may negatively affect fertility.
Nutrient deficiencies may arise from a poor diet, impaired digestion, malabsorption, or chronic diseases.17
Research shows that a deficiency in the following vitamins and/or minerals may impair fertility in females:
Vitamin D
Iodine
Vitamin B6
Calcium
Iron
Zinc
Magnesium
Selenium
Vitamin B12
Copper
In males, a lack of protein or amino acids may decrease fertility.18
In many cases, nutrient deficiencies can be corrected with dietary changes or dietary supplements. However, people with certain conditions may require alternative treatments for a vitamin or mineral deficiency.
A healthcare provider can help you identify nutrient deficiencies and decide on the best treatment option.
How to Choose the Right Supplement
When it comes to fertility supplements, you may want to try them all with the hope of improving your odds of getting pregnant. Keep in mind, however, that research on the effects of fertility supplements is still emerging.
Many healthcare providers recommend women take a prenatal multivitamin when trying to get pregnant. Ideally, your prenatal multivitamin will contain at least 400 mcg of folic acid. If not, additional folic acid supplementation may be necessary.19
Other fertility supplements you decide to take may depend on whether you have any health conditions or nutrient deficiencies.
You can purchase supplements for fertility online or in various retail or grocery stores. As with other dietary supplements, fertility supplements are available in many forms, like capsules, soft gels, powders, and gummies.
When choosing a supplement product, be sure to check the nutrition label for a seal from a third-party testing agency.
In the United States, supplements are not regulated like medications. To fill this gap, third parties like U.S. Pharmacopeia (USP), NSF, and ConsumerLab.com may provide voluntary product reviews to ensure quality. However, these reviews don’t guarantee a supplement’s effectiveness.
When to See a Healthcare Provider
It’s a good idea to see a healthcare provider before you and your partner start the process of trying to get pregnant.
A healthcare provider can discuss any health conditions that may impact your fertility. They may also recommend lab work or tests that may be necessary before conception.19
If you’ve been trying to get pregnant on your own for a while without success, then it may be time to see a healthcare provider.
For women, the Centers for Disease Control and Prevention (CDC) recommends that you see a healthcare provider if you:
Are younger than 35 and have been trying to get pregnant for one year
Are 35 years old or older and have been trying to get pregnant for six months
Have irregular periods
Have endometriosis or pelvic inflammatory disease (PID)
Have a history of miscarriage
For men, the CDC recommends that you see a healthcare provider if you:
Have a history of testicular trauma
Have had hernia surgery
Have undergone chemotherapy treatment
Have a history of infertility
Have sexual dysfunction
Some couples may require fertility treatments to get pregnant. Treatment options may include medications, surgery, intrauterine insemination (IUI), or IVF.20
Summary
Fertility—or your ability to get pregnant—is complex, and many individuals need help when it comes to this process.
Some people turn to supplements to improve their fertility. While there is evidence that certain fertility supplements work, more research is needed overall.
Talk with a healthcare provider if you’re thinking of trying to get pregnant and are wondering about supplements for fertility…CONTINUE READING>>
