Did you know that all females between ages 12 to 45 should be advised on the benefits of certain vitamins and minerals? Regardless of whether or not they plan on becoming pregnant? And that certain supplements can support or increase fertility?
All females who are in the reproductive age group should be counselled during their doctor’s wellness visits about the benefits of particular vitamins.
This is true even if pregnancy is NOT being contemplated because of the hard truth that a lot of pregnancies are unplanned. Therefore, making it imperative to be prepared well in advance.
Make sure to consult with your doctor to see how you can enhance your fertility today.
Ask your healthcare practitioner about the following supplements during your next visit. See what their thoughts and suggestions are regarding the best supplements to help increase your fertility.
Which Supplements Can Help Increase Fertility?
Some vitamins and micronutrients (minerals) may help support fertility in women within the reproductive age group.
It’s important to always go into something a little more prepared. It makes it much less daunting, you feel more comfortable and puts you at ease because you now know what to expect.
Below are some of the best supplements to take to increase and/or support female fertility:
1) Folic Acid
What exactly is folic acid?
It is the synthetic form of a B vitamin, B9 to be exact, while its natural form is called folate. Folic acid therefore, has to be taken in a pill form whereas folate can be derived from eating particular types of food (for example, leafy green vegetables).
Folate is involved in the synthesis of DNA. It play’s a vital role in gametogenesis, fertilization, and pregnancy. Which is why it is believed to play a crucial role in reproduction (along with folic acid).
Why is it advised by doctors to take folic acid before and during the early stages of pregnancy?
Because it helps to prevent neural tube defects.
Recommended Dosing:
0.4 mg of folic acid everyday is the amount generally found in most prenatal vitamins. However, recent research being done shows that taking up to or more than 0.8 mg per day has resulted in a higher probability of live births.
Ask your doctor what the right amount of a folic acid supplement is for you.
2) Iron
Did you know that low levels of iron even BEFORE conception can make fertility difficult or even impossible? It makes sense considering the vital role it plays in blood production.
We can easily have our iron levels checked, which is good news, with a simple blood test. This can determine whether you are deficient and need to take a supplement and/or eat more iron rich foods.
Generally most women are on the lower end of normal or deficient in iron (because of menstruation).
Make sure to consult a healthcare professional before adding a separate iron supplement if you are already taking a prenatal vitamin.
Recommended Dosing:
According to the National Institutes of Health, 18 mg per day in adult women, 27 mg per day in pregnant women, and 9 mg for women who are lactating is the recommended iron intake.
3) DHEA
Dehydroepiandrosterone (DHEA), is a naturally occurring hormone present within the body. And can be converted to both estrogen and testosterone.
This is important because the right amount of DHEA can help:
- Boosts female fertility in those with decreased ovarian reserves (reported in women undergoing IVF treatments).
- And it can increase the number of eggs released per cycle.
Which is why you should ask your doctor about your levels of DHEA. And whether or not you should be taking a supplement for it.
Recommended Dosing:
The general dose to support fertility is 75 mg per day . In order to avoid an upset stomach, split into 3 divided doses of 25 mg.
4) Omega 3 Fatty Acids
Did you know that we cannot naturally produce omega 3 fatty acids within our bodies? Therefore, it is important to make sure that we are getting the recommended amount either through our diets and/or in supplement form.
For women who are vegetarian or vegan it may be even MORE necessary to take it through supplement. Especially since the only real food source would be from nuts, oils and seeds then.
Omega 3 fatty acids contain nutrients that serve a number of different functions that could influence fertility.
Specifically in females it can help by:
- maximizing blood flow to the uterus.
- allowing the follicles present within our ovaries to release eggs.
- decreases chances of going into premature labor.
- can also correct hormonal imbalances that may be taking place.
And on top of all of that, there are preliminary studies that are showing how they may influence fetal brain development and IQ.
Recommended Dosing:
Between 500-1000 mg per day according to the Reproductive Partners Fertility Centre in San Diego.
Other Supplements to Consider for Increased Fertility
5) Zinc
Did you know that a recent study conducted in mice showed that zinc deficiency can have a negative impact on egg development?
Zinc plays a role in oocyte separation, fertilization, DNA regulation, and embryo formation. So given these findings it makes sense that a deficiency could lead to such an adverse outcome. Scientists are currently testing the efficacy of zinc in human trials and results are pending.
Recommended Dose:
8 mg per day for adult women and 12 mg per day for pregnant or lactating females.
6) Choline
It is important to note that not ALL prenatal multivitamins contain choline, so it is up to the consumer to purchase the correct one. It has been reported that 90% (!) of Americans are currently deficient in the recommended amounts of choline.
Choline is an essential substance both early on and in later stages of life.
This is true because it’s critical for brain health maintenance. Early on it supports proper brain development and later on it prevents cognitive decline.
Discuss with your doctor on what amount you should be getting before and during pregnancy.
Recommended Dose:
Recommendations for choline are 425 mg per day for women of reproductive age group and an increase to 450 mg per day during pregnancy and 550 mg per day during lactation.
7) Vitamin D
Current research is showing alot of promise into the positive effects vitamin D may have on reproduction.
Both women and men who are deficient in vitamin D may benefit from increasing intake of vitamin D rich foods (ie. eggs, dairy, fatty fish) and taking a daily supplement. But to what degree has not been established as of yet.
8) Coenzyme Q10
Did you know that women who are 37 years or older should consider taking this supplement? It’s mainly because it can help reverse the negative effects of aging on eggs.
Researchers have shown that Coenzyme Q10 is showing positive results in trials but more studies still need to be conducted.
In one 2018 study, it showed that it could improve the response of the ovaries to stimulation in women who are undergoing invitro fertilization!
Recommended dosing:
600 mg daily by the Reproductive Partners Fertility Centre in San Diego. However, others say between 60-200 mg per day. Please consult with your doctor beforehand to ensure the correct amount would/could be for you.
IMPORTANT NOTE: Please discontinue this once you obtain a positive pregnancy test!
9) Acetyl L-carnitine
Acetyl L-carnitine is a powerful antioxidant. And in a 2018 review, researchers substantiated that it is an excellent anti-inflammatory agent that showed extreme promise in treating the following female fertility issues:
- Polycystic Ovary Syndrome (PCOS)
- Endometriosis
- Amenorrhea
- and Dyspareunia (pain during intercourse)
Talk with a healthcare professional for more information about the use or non-use of this antioxidant for fertility.
The Fertility Diet
We know that when we eat healthful foods it can benefit our health in positive ways. Therefore when bringing a life into the world, it’s even more important to feed your body with all the right nutrients.
Researchers found that after conducting one of the largest studies to date called the Nurses Health Study (NHS), that changing certain aspects of your diet can improve chances of pregnancy.
NHS-II discovered food groups that showed promise for supporting fertility, this diet then became known as the fertility diet.
The fertility diet comprises of food that is high in the following:
1. Monosaturated fats
2. Low-glycemic carbohydrates
3. Whole grains
4. Vegetable proteins
5. Multivitamins
6. Iron from food and supplements
7. High fat dairy products
This diet is considered safe and nutritious however note that it does not guarantee a pregnancy. It simply states that it can improve your chance of getting pregnant.
Also it’s important to realize that this diet is strictly for women – it does not address male infertility issues only female issues such as, PCOS, fibroids and endometriosis etc.
The Mediterranean Diet
Other studies that have shown promise are those who have adopted a Mediterranean style eating pattern.
An adherence to the Mediterranean Diet lowered odds of experiencing difficulties while getting pregnant.
Note that in comparison to the fertility diet, the Mediterranean diet comprises of low dairy consumption, if any at all.
So although there is a slight variability across what is considered to be the MOST healthy dietary pattern, all of them have some incredible overlap.
Conclusion
Researchers have determined that generally, a high consumption of the following food groups is recommended:
- 100% whole grains
- Organic fruits and vegetables
- Olive oil (rich in MUFA)
- Low in mercury fish that are rich in long chain omega 3 fatty acids
As discussed earlier, micronutrients (vitamins and minerals) are integral in the role that they play in supporting and maintaining fertility. Eating a diet rich in fertility supporting nutrients along with certain supplements can help ensure a viable pregnancy.
Researchers have reported that women within the reproduction ages and also those with infertility have lower than recommended levels of micronutrients.
In conclusion, please remember to consult with your doctor before trying anything new. Certain supplements can increase or enhance fertility chances but only you and your doctor will know what is best for you.