What are the Best Vitamins and Supplements for Female Fertility?
There are several vitamins you should be getting more of when you are trying to conceive. According to the American Pregnancy Association, increasing these necessary vitamins should not begin when you find out you’re pregnant, but when trying to conceive, as these particular vitamins can prove all the difference in successful conception.
While dietary supplements can bring your nutrients in line with suggested levels, you should always focus on maintaining a healthy diet, one which includes plenty of fruits and vegetables. That’s because a balanced diet is one of the best ways to get the vitamins and minerals you – and your baby – need. However, when gestating, it is helpful to have extra levels of the most impactful vitamins, as these vitamins aid in the proper development of a fetus.
Vitamin A for fertility
A case study published by the Journal of Women’s Health Care has demonstrated the risk associated with Vitamin A and its impacts on female fertility issues. In the study, Vitamin A was considered to be fundamental to normal functioning of female reproduction.
Vitamin A was also shown to be a critical component throughout the pregnancy and for the fetus’s development. Moreover, the research suggested that Vitamin A levels be at a proper level before attempting to get pregnant.
Vitamin B-12 for fertility
The Biomedical and Biotechnology Research Journal published a study that looked at the effect of folic acid and vitamin B12 on early pregnancy. The results were promising and strongly suggested all women planning conception ought to be taking Vitamin B12 and folate supplements.
Folic Acid for fertility
According to Researchers at Harvard, of all nutrients, folic acid is linked most positively with fertility and overall reproductive health. During conception as well as during pregnancy, a healthy dose of folic acid has been known to limit the risk of developmental neurological problems in the fetus.
Methylfolate for fertility
Recent studies suggest that methylfolate may actually be a better option than folic acid when it comes to prenatal care. That’s because methylfolate is the bioavailable form of folic acid and can be particularly beneficial for those women who are at risk of neural tube defects, preterm birth, or congenital heart disease.
Vitamin C for fertility
Vitamin C plays an important role in triggering ovulation for women – which is why it’s considered vital for conception. As an aside, Vitamin C also helps in conception by supporting healthy sperm counts in men. So proper amounts in your partner can even aid with male infertility. While Vitamin C can be found in a variety of foods – such as oranges, blueberries and strawberries, as well as a variety of vegetables – it can also easily be made part of a healthy diet through supplementation via a prenatal vitamin.
Vitamin D-3 for fertility
Studies suggest that women with insufficient intake of Vitamin D are less likely to conceive.
In addition, increasing Vitamin D during conception is even more impactful for women who suffer from polycystic ovary syndrome, or PCOS. Recent findings suggest that supplementing with Vitamin D can improve metabolic parameters in women with PCOS. In addition, supplementation of Vitamin D can also serve as protection against endometriosis.
Vitamin K-2 for fertility
The verdict is not fully in about Vitamin K, but the latest research makes it clear that the vitamin does have certain health benefits, such as bone and heart health. Vitamin K occurs in two different forms. They are K-1 and K-2. K-2 is most often found in meats and fermented foods. It can be found in beef, egg yolks, pork, liver, a variety of dairy products, sauerkraut, fatty fish and chicken.
CoQ10 for fertility
CoQ10 can have a huge impact on conceiving successfully, particularly for those women with a poor ovarian reserve. This is according to the researchers who performed a study showing that women taking a CoQ10 supplement prior to conception had improved ovarian response to stimulation.
Though naturally produced by the body, production of CoQ10 (or Coenzyme Q10) decreases with age. It can also be decreased by certain health issues such as heart disease. The enzyme is found in whole grains, fish and meat but generally speaking is difficult get enough of from food intake alone. This is why supplementation can be so critical during conception and pregnancy.
Calcium for fertility
Calcium plays an important role in the body, particularly with respect to teeth and bones. It’s also been shown to impact fertility. The American Pregnancy Association recommends that women considering pregnany should have a minimum of 1,000 mg of calcium per day, either from a healthy diet or from supplementation. Good sources of calcium are canned salmon, rice, sardine, cheese and low-fat yogurt.
Biotin for fertility
Many of us associate biotin with healthy nails and hair but getting enough of the vitamin is also crucial to successful conception and a healthy pregnancy. A biotin deficiency actively decreases fertility and has been linked to fetal malformations.
Choline for fertility
Choline is a nutrient that can be found in some foods and is crucial for metabolism. It is often easiest to get the recommended amount of choline through supplementation.
Pregnant women are at a greater risk for a choline deficiency than the average person. In fact, nearly 95% of pregnant women do not consume enough of the nutrient. The risk of a deficiency is heightened in those pregnant and lactating women who do not take a folic acid supplement or who have low B12 vitamins. A choline deficiency can lead to liver damage, muscle damage, and fatty liver disease.
Iron for fertility
Iron deficiency is a global nutritional disorder, according to the US National Library of Medicine National Institutes of Health. This is especially true in pregnant women, but it can be prevented by taking an iron supplement. In fact, there is a relationship that can be tracked between the deficiency and unexplained infertility for women.
Zinc for fertility
Proper amounts of zinc have been linked to the prevention of subfertility. If you have been trying to conceive for a prolonged period of time, a zinc deficiency may be a cause. Ensuring your levels are at a proper level can aid in overall fertility and conception.
Which prenatal should I take?
A prenatal vitamin is important to assist with pregnancy and improve fertility. By taking a prenatal vitamin early, your baby is more likely to get all of the nutrients needed during the critical early stages of pregnancy and development, which can limit the potential for birth defects. Now that you know which vitamins, nutrients and minerals are most crucial for female reproductive health. Yet choosing the right prenatal vitamin can be really tricky, considering how many are currently available on the market.
Taking the prenatal vitamin for moms-to-be from Care/of will help ensure you receive all of the nutrients you and your baby need, as all of the nutrients, vitamins and minerals listed here are included. In addition, we do all of the research for you, in order to source our vitamins from the best possible places, to give you and your baby all the health you deserve.