Certain vitamins and nutrients directly decrease or increase your fertility levels, affecting sperm motility and count, egg development, and hormone production. Here’s a summary of the most important ones.
“The risk of infertility in women and men is increased by inadequate levels of intake of vitamins C and E, beta-carotene, selenium, vitamin D, and zinc,” writes Judith Brown, RD, PhD, in What to Eat Before, During, and After Pregnancy.
If you’re coping with infertility, don’t ignore your nutritional needs – they could be key to getting pregnant quickly! Click on the book cover for more info on eating to increase fertility levels and ensure a healthy pregnancy, and read on for an explanation of how certain vitamins and nutrients increase fertility levels for males and females…
Vitamins and Nutrients to Increase Fertility Levels
Vitamins C and E, beta-carotene, selenium. “Sperm are rich in polyunsaturated fats, the type found in oils,” writes Brown. Certain reactive elements that occur naturally in the body break down these important fats, which can decrease fertility. “Antioxidants protect polyunsaturated fats from breaking down and help maintain normal sperm production, structure, and functions,” she writes. Vitamins C and E, beta-carotene, and selenium protect the fats and can improve sperm concentration, structure, and motility.
- To increase fertility with these vitamins and nutrients, eat fruit and veggies for vitamin C; oils and fats such as nuts, seeds, eggs, and salad dressings for vitamin E; carrots, yams, pumpkin, peppers, broccoli, and apricots for vitamin beta-carotene; and meat and seafood for selenium.
Zinc. Zinc deficiency has been proven to cause male infertility. A lack of zinc decreases testosterone production, which decreases sperm number and motility.
- To increase fertility with zinc, eat meats, grains, nuts, milk, and milk products.
Vitamin D. Recent research has revealed the supreme importance of vitamin D to health in general – and fertility levels specifically. “Infertile men with low sperm counts are more likely to have low blood levels of vitamin D than men with normal sperm counts,” writes Brown in What to Eat Before, During, and After Pregnancy.
- To increase fertility with vitamin D, eat fortified products such as milk, margarine, and butter. Fish and eggs also contain vitamin D.
Essential fatty acids. “These omega-3 fatty acids participate in egg development and hormone production in women and in sperm development in men,” writes Brown. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are essential fatty acids.
- To increase fertility with omega-3 fatty acids, eat fish, fish oils, and seafood.
If you have any comments or questions about how vitamins and nutrients increase fertility levels in males and females, please share below! And, read how a fertility diet increases pregnancy odds.
Are you trying to get pregnant? Fairhaven Health's Hormone Balance Bundle improves egg quality, encourages cycle regularity, and helps your body ovulate regularly.
Need encouragement? Sign up for my weekly "Echoes of Joy" email - it's free, short, and energizing. Like me!
Early Pregnancy Tests.com has a wide variety of fertility supplements, herbs, and prenatal vitamins.