As anyone who has struggled to conceive knows, infertility can be a hard journey with various  and sometimes overwhelming  treatment possibilities. But there’s one option to boost your fertility that is both simple and safe: your diet — and, more specifically, the micronutrients you get through food or supplements.

Role of micronutrients in fertility.
The science around micronutrients and conception is still, in its infancy,though some promising studies have begun to shed light on the role of vitamins in getting and staying pregnant.

Vitamins play important roles in female health. They’re essential for many functions, including:

  • menstruation and ovulation
  • thyroid function
  • energy production
  • immune function
  • oocyte (egg) quality and maturation

So adequate vitamin and mineral intake is critical when trying to create the right environment for a healthy pregnancy. Some nutrients may even reduce symptoms of polycystic ovarian syndrome (PCOS), a common underlying cause of infertility.

In men, studies have shown certain supplements may increase sperm count and motility, helping the little swimmers reach their target.

Here are some suggested  supplements that may be good for you if you are trying to concieve.

1. B vitamins (other than folic acid)

Who they’re for: Women and men

Claimed fertility benefit: Help promote egg health and prevent ovulatory infertility; may give sperm quality a boost

You’ve probably heard folic acid (vitamin B-9) is important before and during pregnancy — we’ll get to that one in a minute. But other B vitamins play a role in fertility, too.

In the study, a higher intake of vitamins B-1, B-2, B-3, B-6, and B-12 was associated with lower risk of ovulatory infertility. (“Ovulatory infertility” is when an ovulation disorder is the cause of your infertility.)

Some studies have linked low levels of vitamin B-12 with female infertility. Plus, researchTrusted Source shows that having higher levels of B-12 and folate may enhance fertility in women undergoing infertility treatment.

More research is needed, but some expertsTrusted Source speculate that B vitamins might help give sperm quality a boost as well.

B-complex multivitamin can provide adequate amounts of many, if not all, of your daily Bs.

 Vitamin C

Who it’s for: Men

Claimed fertility benefit: Supports sperm count and mobility

Vitamin C is a powerful antioxidant that can reduce cellular damage throughout the body, as well as increase iron absorption. The vitamin C can be found in most vegetables ,berries and above all citrus fruits .vitamin C with vitamin E improved the number, mobility, and sometimes DNA integrity (in other words, quality) of sperm in men.

The recommended daily allowance (RDA) of vitamin C is 90 milligrams (mg) for men and 75 mg for women.

3. Calcium

Who it’s for: Women and men

Claimed fertility benefit: Helps create sperm. A 2019 studyTrusted Source found that calcium deficiency could be a cause of infertility in men, since calcium is involved in the production of sperm.

The RDA for adult men and women is 1,000 mg per day. Unless you’re deficient in this mineral, it’s best to get your calcium from healthy dietary sources like full fat yogurt, not supplements.

4 Coenzyme Q10

Who it’s for: Men and women

Claimed fertility benefit: Improves ovarian response in in vitro fertilization (IVF); boosts sperm motility

 Vitamin D

Who it’s for: Women and men

Claimed fertility benefit: Improves ovarian stimulation and semen quality

 

Vitamin D plays essential roles in both female and male reproductive function. Research has shown that vitamin D deficiency may be associated with infertility in both men and women, so it’s important to be tested for vitamin D deficiency. Get advice from your healthcare provider regarding an appropriate supplemental dose, depending on your levels.

Vitamin E

Who it’s for: Men and women

Claimed fertility benefit: Increases sperm motility; boosts general female reproductive health

Vitamin E has antioxidant properties that may promote sperm function in men and support general reproductive health in women, but more research is needed to determine its effectiveness. The RDA of vitamin E for adults is 15 mg.

 Folic acid

Who it’s for: Women

Claimed fertility benefit: Helps achieve pregnancy; improves outcome of fertility treatments

Getting enough folic acid (the synthetic form of folate) isn’t just a smart choice during pregnancy. It may be wise to supplement when trying to conceive, too.

“Folate supplementation prior to conception has been associated with a greater chance for getting pregnant, improved success with fertility treatments, and reduced risk of neural tube defects in the baby,” says Low Dog. “Though, more testing is needed.”

For pregnant women, the RDA of folic acid is 600 micrograms (mcg). Additionally, it’s recommended that women who are planning to become pregnant or who may become pregnant supplement with a daily dose of 400 to 800 mcg folic acid starting at least 1 month before becoming pregnant.

To avoid overstepping these bounds, follow dosage instructions on a supplements label, and always consult your doctor before beginning a new vitamin or supplement.