Research has shown that certain vitamins can increase your chances of getting and staying pregnant. In order to increase your chances of conceiving it is very important that you and your partner are living healthy lifestyles. By eliminating vitamin deficiencies through healthy eating habits, you might be able to increase your chances of getting pregnant.
Here is a list of the most essential vitamins to consume on a daily basis to increase fertility:
Vitamin D is needed to help produce the hormones that affect ovulation and hormonal balance.
Foods high in Vitamin D: Eggs, fatty fish, dairy, and cod liver oil. Fun fact: You can also get vitamin D from sitting out in the sun for 15 to 20 minutes a day!
Vitamin E has been shown in studies to improve sperm health and motility in men. It is also an important antioxidant to help protect sperm and egg DNA.
Foods high in Vitamin E: Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.
Vitamin C improves hormone levels and increases fertility in women with luteal phase defect, according to a study published in Fertility and Sterility. For men, vitamin C has been shown to improve sperm quality.
Foods high in Vitamin C: Red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, citrus fruit.
Vitamin B12 has been shown to improve sperm quality and production. It can also assist with egg fertilization and decreasing the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation, and in severe cases stop ovulation altogether.
Foods high in Vitamin B12: Clams, oysters, mussels, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs.
Folic acid is said to be one of the most vital nutrients necessary for a healthy pregnancy. A folic acid deficiency might increase the homocysteine levels in the blood, which can lead to spontaneous abortion and pregnancy complications, such as placental abruption and preeclampsia.
Foods high in Folic Acid: liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens
Studies have shown that women who do not get sufficient amounts of iron may have ovulation problems and poor egg health, which can prevent pregnancy by up to 60% compared to those with sufficient iron amounts in their blood.
Food high in Iron: Lentils, spinach, tofu, sesame seeds, kidney beans, pumpkin seeds (raw), garbanzo beans, navy beans, molasses, beef
This antioxidant helps protect eggs and sperm from free radicals. Free radicals can cause chromosomal damage which is known to be a cause of miscarriages and birth defects. Selenium is also necessary for the creation of sperm. In studies, men with low sperm counts have also been found to have low levels of selenium.
Foods high in Selenium: Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, turkey
When a woman has low levels of Zinc their estrogen and progesterone levels can get out of balance and their reproductive system may not function properly . According to some studies, low levels of zinc have been linked to miscarriage in the early stages of a pregnancy.
Food high in Zinc: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, shrimp. Zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms.
Essential Fatty Acids
Omega-3 acids have been shown to help fertility by helping to regulate hormones in the body, increase cervical mucous, promote ovulation and overall improve the quality of the uterus by increasing the blood flow to the reproductive organs.
Food high in Essential Fatty Acids: Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, chia seed.
The best way to ensure you are getting the adequate amount of vitamins is to take a supplement. Even the best diets in the world may not contain all the nutrients you need to give you the best chance of conceiving. If you have been trying to conceive for over six months without success, we welcome you to read about common causes of infertility: https://www.fertilityinstitutesandiego.com/our-services/about-infertility/