Getting pregnant can be difficult for some people, but there are steps you can take to increase your chances of becoming a mom. Fueling your body with the proper nutrients can help boost fertility and give you a more substantial chance at a healthy pregnancy and a healthy baby. Fortunately, many of these nutrients can be found naturally in foods or through supplements designed specifically for fertility.
Fertility vitamins help ensure you have the proper levels of essential micronutrients before trying to conceive. Many of these can be obtained through a well-balanced diet, but if you struggle to reach your nutritional goals, consider adding fertility vitamins to your daily routine. Women can benefit from consuming fertility vitamins like folic acid, vitamin D, and calcium. These supplements to support getting pregnant have been shown to increase fertility rates and the likelihood of a successful pregnancy. Folic acid is a type of B vitamin crucial for pregnant women or planning to conceive. Studies have shown that supplementing with folic acid can significantly reduce the chances of neural tube defects in developing fetuses. It is recommended that women should look for prenatal multivitamins that contain at least 400-800 mcg of folic acid. Food sources rich in folic acid include beef liver, asparagus, Brussels sprouts, certain nuts, and kidney beans.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 is an antioxidant linked to improving egg health, reducing oxidative stress, and providing overall fertility support. It has also been shown to improve medication response, making it a promising supplement for women trying to get pregnant. CoQ10 is found in every body cell and acts as a source of energy for the mitochondria – the “power plants” of cells that convert oxygen and nutrients into the energy required to function. As a fat-soluble nutrient, it must be taken with food to ensure it is properly absorbed. While CoQ10 is abundantly produced in young people, levels decline as men and women age. Studies show supplemental CoQ10 can improve egg quality and boost ovulation in older women. In addition to improving ovulation, a few studies suggest incorporating CoQ10 into your diet can help your sperm count by increasing sperm motility and concentration. One study in which infertile men took a 200 mg/day CoQ10 supplement showed improved sperm motility and increased sperm count and quality in the men who took the supplement. Choosing a high-quality CoQ10 supplement with the active form of CoQ10 called ubiquinol is essential. A recent clinical trial comparing ubiquinol and another CoQ10 form showed that ubiquinol is more effective at raising blood levels of the antioxidant than other forms.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fats crucial for maintaining good health. Since our bodies cannot produce these fatty acids, we must obtain them from our diet or supplements. The primary omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You can find these fatty acids in certain types of fish, such as sardines, salmon, trout, and mackerel, as well as in walnuts, flax seeds, canola oil, and leafy vegetables. Recent animal studies have shown that omega-3 fatty acids can improve ovarian response to hormonal stimulation. They also improve egg and embryo quality by increasing blood flow around the ovaries and stimulating the production of a nitric oxide hormone, which helps maintain cellular integrity. In addition, they may enhance male potency by improving sperm membrane composition and motility. While more research is needed, a study suggests that women who frequently consume certain kinds of fish high in omega-3 fatty acids may have a greater chance of conceiving. While this study was conducted in mice, it is encouraging and further supports the growing research into the connection between nutrition and fertility.
Choosing the right fertility supplements
It is crucial to consider your personal needs when selecting fertility supplements. If you have any underlying health conditions, it is essential to consult your doctor before taking any supplements. Choosing high-quality supplements from reputable brands is also essential. Look for supplements that have been third-party tested to ensure their safety and effectiveness. Fertility supplements should be taken as directed on the label. It’s essential to be consistent with taking your supplements to see the best results. Some fertility supplements may take several weeks or even months to work. It’s essential to be patient and to continue taking your supplements as directed, even if you don’t see results immediately. In addition to taking supplements, you can make several lifestyle changes to support fertility. These include:
- Eating a healthy diet
- Maintaining a healthy weight
- Getting regular exercise
- Reducing stress
- Avoiding smoking and excessive alcohol consumption
While research on micronutrients and fertility is scarce, some studies have noted that consuming more of these essentials can significantly reduce the time to conception for infertile couples. However, it would be best to remember that these supplements should not replace a well-balanced diet rich in various fruits and vegetables. Therefore, before starting any supplements, it’s essential to consult a doctor or fertility specialist. A qualified healthcare professional can recommend the best nutrition options for your and your partner’s needs.