Women of reproductive age often don’t conceive easily. It happens because their body has any nutritional deficiency or health issues. Therefore, preparing the body for a healthy pregnancy is necessary. This blog will cover 8 vitamins and minerals that are important for all the women out there:
Folic acid
Folic acids, aka vitamin B9, are a must-take supplement for women in their first trimester. It is a remarkable element in ensuring a healthy pregnancy in females. So, it is better to start taking its supplementation while trying to conceive. Low amounts of folic acid can cause neural tube defects in children. It can also result in pregnancy loss, and it is used for the treatment of infertility (1).
It also plays a crucial role in DNA synthesis and repair. Adequate levels during early pregnancy reduce the risk of neural tube defects by supporting proper development of the neural tube in the embryo, which forms the brain and spinal cord. This preventive effect highlights the importance of sufficient folic acid intake before and during early pregnancy (2).
The recommended dosage for women is 400–1,000 micrograms. Methylated folate is considered as the best folic acid type (3).
Vitamin D
You should never miss out on taking ample Vitamin D!
Especially if you are a woman because it helps to regulate the production of sex hormones such as estrogen and progesterone, which are crucial for ovulation and menstrual cycle regulation. Balanced hormone levels can increase your chances of conception. It supports the embryo implantation of women undergoing an IVF (In Vitro Fertilization). It is also essential for men to have vitamin D because it can enhance sperm motility and production (4).
The recommended dosage for men and women is from 2000-4000 IU/daily (3). It can be availed through sunlight, dairy products, eggs, salmon and supplements if required.
Vitamin E
Vitamin E is a famous antioxidant that prevents ageing and fights oxidative stress. Its topical capsules are readily used for skin care.
You know what? Being a robust antioxidant, it can also reduce the oxidative stress that deteriorates the female reproductive system.
Its adequate consumption can improve the thickness of the endometrium. A healthy endometrium is necessary for a pregnancy. If you have ample stores of vitamins, then it can protect you from pregnancy complications (5).
Vitamin sources include sunflower, safflower, wheat germ, almonds, peanut, hazelnut, avocado, kiwi, mango, trout and salmon.
Coenzyme-Q10 (CoQ10)
CoQ10 is an antioxidant. Its intake increases the chances of conception. It works at a cellular level. It can boost the eggs’ production and quality, nourishing the follicular fluid. These properties increase the likelihood of conceiving.
Another fantastic quality is that it helps women with low ovarian reserve conceive, especially those above 40. Ovarian reserve is like your body’s egg stash, revealing how many eggs you have left for baby-making!
Myoinositol
It is mainly used as a supplement for Polycystic Ovaries Syndrome (PCOS) patients to manage their symptoms. Myoinositol effectively improves insulin sensitivity, promotes ovulation, and increases pregnancy rates. Its administration during pregnancy can lower the chances of gestational diabetes in women who are at risk of it. It is available in the market mostly in powdered sachets.
Iron
Iron is well-known for the strength that it provides to the body. It is a vital mineral for women’s reproductive health. Its adequate levels ensure healthy ovulation, promote a well-functioning menstrual cycle and reduce the risk of anaemia during pregnancy. Low iron levels can lead to irregular cycles, making it harder for a fertilized egg to implant.
Iron stores can be stocked readily through diet. All you need to do is add foods with high bioavailability to your diet. These foods are red meat, organ meat, chicken, turkey and eggs. Pair these foods with vitamin C sources for maximum absorption.
Omega 3-fatty acids
Omega-3 fatty acids, particularly EPA and DHA, contribute a therapeutic role in infertility, influencing both male and female reproductive health.in females, it supports ovulation. Omega-3 fatty acids are capable of regulating hormones and timely ovulation. Furthermore, its anti-inflammatory properties can aid in treating medical conditions like polycystic ovary syndrome (PCOS) and endometriosis (6).
In males, omega-3s are essential for maintaining the structural integrity and fluidity of sperm membranes, influencing sperm motility and overall quality. These also provide a healthier reproductive environment for sperm production because of its anti-inflammatory effects.
Omega-3 fatty acids are found in fatty fish (salmon, mackerel), eggs, fish oil, flaxseeds, chia seeds, hemp seeds, and walnuts. They may support overall reproductive health in both men and women (7).
Zinc
Zinc is a micronutrient that has a broad spectrum of benefits. Zinc is not only good for immunity, hair, and thyroid. In fact, it also plays a significant role in the reproductive system. It maintains a conducive environment for the production of eggs and sperm. It supports the preimplantation of the embryo. Its deficiency can lower the chances of the eggs to divide and fertilize. It has a significant impact on egg production, so it is advised that a woman should start consuming zinc 3-4 months before trying to conceive.
Zinc is also essential for men. It is required for the prostate gland function that releases testosterone and induces spermatogenesis. It also maintains the integrity of the sperm membrane. Hence, it is a fertility-boosting mineral for both men and women.
The daily recommended dose for zinc is 8mg for women and 11 mg for men. Its sources are pumpkin seeds, lentils, hemp seeds, chickpeas, red meat, oysters and dairy products.
I hope this article has given you an enlightening insight into vitamins and minerals that are helpful to conceive. Try them out, and if you still need guidance, consult our team. They can rule out both partners’ nutritional deficiencies contributing to unsuccessful conception.