Starting a family is an exciting chapter in your life. To maximize your chances of a successful pregnancy, focusing on health is crucial. Achieving the right balance of vitamins and minerals is essential but can be challenging through diet alone. This is where supplements come in.
So, what vitamins help you get pregnant? With numerous options available, choosing the right ones can seem daunting, but don’t worry! In this article, we’ll explore some of the most effective supplements, discuss their importance for fertility, and provide tips on how to seamlessly integrate them into your daily routine.
Should I Take Vitamins to Increase Fertility?
Getting the right nutrients is key while trying to conceive. Many vitamins and minerals play a crucial part in overall health and wellness. Consuming a wide range of them can support your reproductive system and prepare your body for a healthy pregnancy.
For women, taking multivitamins could help reduce the chances of ovulatory infertility.1 This occurs when the body does not ovulate consistently during the monthly menstrual cycle.
Taking vitamins isn’t just helpful for women trying to conceive — they are also beneficial for men. Some vitamins can help improve sperm quality2 to increase the chances of conception.
It’s possible to get these vitamins from a balanced diet, but it’s very challenging. To get all the necessary vitamins from diet alone, you would need to meticulously track your meals.
Taking a vitamin supplement is a much more efficient way to ensure you receive the essential vitamins to take to get pregnant. Vitamin supplements are readily available over the counter and can be taken daily with meals.
Before considering vitamins to get pregnant, consult with your healthcare provider. They can help you find the best supplements for your individual needs and identify any potential interactions with medications.
10 Supplements and Vitamins to Help Get Pregnant
So, what vitamins should I take to get pregnant? How will vitamins affect the conception process? These are two common questions many people wonder when trying to conceive.
Many types of vitamins support a healthy reproductive system and can help with fertility. Taking vitamins can also benefit your overall health. They help your body fight off illness and can make you feel more energetic during the day.
The most efficient way to get all the vitamins you need is to take multivitamin supplements. These supplements contain a blend of vitamins and minerals, so you can get the extra nutritional support you need all at once.
1. L-Arginine
L-arginine is an amino acid necessary for healthy blood flow. Once ingested, it is converted into nitric oxide, which dilates the blood vessels, allowing for better circulation. It is found naturally in red meat, poultry, fish, and dairy but can also be made synthetically.
Studies have found that L-arginine can be beneficial for women who are trying to conceive.3 This is because nitric oxide4 plays an important role in keeping the female reproductive system healthy. Researchers theorize that increased blood flow to the uterus and other parts of the reproductive system can help improve egg quality and help the body produce a thick uterine lining, both necessary for a healthy pregnancy.
Because it increases blood flow, L-arginine is also often used to manage erectile dysfunction.5 While not directly related to infertility, erectile dysfunction can make regular intercourse challenging. Taking L-arginine in conjunction with other ED treatments can help men avoid these challenges while trying to conceive.
Finally, L-arginine can help women manage high blood pressure during pregnancy. High blood pressure is very common during pregnancy, with 8 to 16% of women6 experiencing it during this time.
2. Folic Acid
Folic acid, or folate, is an essential vitamin for pregnancy. It is a form of vitamin B9 that helps the fetus grow normally in the womb. Individuals deficient in folic acid may also experience fatigue and weakness.
Consuming folic acid during pregnancy can help prevent congenital disabilities. Most notably, folic acid helps prevent neural tube defects,7 which affect the brain and spine. Many experts recommend taking folic acid before pregnancy to stabilize your folic acid levels and further minimize the chance of congenital disabilities. While folic acid doesn’t necessarily help you get pregnant, it will prepare your body for a successful pregnancy.
3. Vitamin B6
Vitamin B6 is one of many vitamins that is essential for healthy neurological function and a healthy immune system. It is present in many foods, including fish, poultry, bananas, and potatoes. It can also be found in most multivitamin supplements.
Taking vitamin B6 can help the body create progesterone,8 a hormone essential for a healthy menstrual cycle and pregnancy. Increased progesterone levels lengthen the luteal phase of the menstrual cycle. This phase happens after ovulation and before menstruation. Increased progesterone also contributes to a thick uterine lining, which helps the fertilized egg grow safely.
Vitamin B6 also helps the fetus develop during pregnancy. There is evidence that this vitamin helps with the development of the brain9 and central nervous system while humans are still in utero.
There is also some evidence that increased levels of vitamin B6 could improve sperm quality10 in men. While these studies are preliminary, they indicate that vitamin B6 could play an essential role in male fertility.
4. Vitamin B-12
Vitamin B-12 is essential to the development of healthy cells and DNA. Like many other vitamins, it is present in fish and poultry. Vitamin B-12 is critical for red blood cell development, and lacking vitamin B-12 could lead to cardiovascular issues.
Vitamin B-12 deficiencies are rare but possible, especially for people following a vegetarian or vegan diet. This deficiency can lead to a temporary inability to conceive. If you can conceive, a lack of vitamin B-12 could increase your chances of miscarriage.11
Studies have indicated that taking vitamin B-12 can increase your chances of a successful live birth,12 particularly in women using assisted reproductive technologies. For men, taking vitamin B-12 can improve sperm count and quantity.13
5. Vitamin D3
Vitamin D3 is a nutrient associated with healthy bone growth. When exposed to the sun, the human body can actually produce D3 and other forms of vitamin D. Very few foods contain D3 naturally. If you live in an area that doesn’t get much sun exposure, you will likely need a vitamin D supplement to avoid becoming deficient.
Women who struggle with low vitamin D levels may struggle to conceive14 naturally. Vitamin D deficiencies can also increase your chances of complications during pregnancy and even increase your risk of preterm birth.
For men, taking vitamin D can help improve sperm motility.15 Motility is the sperm’s ability to move through the uterus and fertilize the egg quickly. Taking vitamin D3 can also help increase testosterone levels.16 While this won’t necessarily affect fertility, higher testosterone levels can improve libido for a healthier sex life.
6. Vitamin E
Vitamin E is an essential nutrient present in a wide range of foods, including eggs, poultry, fruit, vegetable oils, and more. It functions primarily as an antioxidant and helps prevent cell damage in the body.
Vitamin E is highly beneficial for female fertility for a few reasons. First, it helps prevent oxidative stress on the reproductive system, which can reduce the quality of your eggs.17 Additionally, vitamin E helps regulate hormones like estrogen18 and progesterone.19 This can improve the regularity of your menstrual cycle, which makes you more likely to conceive.
Men can also benefit from taking vitamin E while trying to conceive. This is because oxidative stress can decrease the quality and quantity of sperm. Vitamin E helps protect the male reproductive system from this oxidative stress.20
7. Vitamin B Complex
B Complex is a mix of eight water soluble vitamins. These vitamins help support healthy cell function and are found naturally in a variety of foods. B Complex supplements help you get all the B vitamins in one convenient tablet.
Taking B Complex vitamins can help you ovulate regularly,21which increases your chances of conception. Regular ovulation also makes it easier to track your menstrual cycle and plan for regular intercourse. Vitamin B12 is particularly helpful for ovulation and healthy pregnancies. B Complex vitamins are also helpful for women struggling with PCOS, as their hormonal imbalances often make it difficult to conceive.
8. Vitamin C
Vitamin C is a nutrient found primarily in fruits and vegetables. It is essential for immune system function and for preventing illness.
Studies on animals have found that a lack of vitamin C can lead to lower fertility levels22 and make conceiving difficult. However, these studies have not been replicated in humans.
Taking vitamin C can also be very beneficial for men looking to conceive. Studies have indicated that vitamin C supplements can improve sperm count and motility,23 particularly in men who have struggled with infertility.
Vitamin C is essential to overall human health and helps prevent damage to the cells as a result of oxidative stress. It is very difficult to conceive when the body is fighting off illness. Adding vitamin C to your diet can help you maintain your overall health as you prepare to start a family.
9. Selenium
Selenium is a mineral that occurs naturally in the earth and is also present in some foods. Humans only need small quantities of selenium as part of a healthy diet, but getting enough is essential for overall fertility levels.
Selenium is a natural antioxidant,24 which helps protect your cells from oxidative stress. This is beneficial for both men and women trying to conceive, as it prevents oxidative stress from damaging sperm and eggs.
Selenium also plays a vital role in the development of follicles.25 These are small sacs of fluid in the ovaries where eggs develop. Follicles secrete estrogen during a healthy menstrual cycle, which helps the uterus prepare for pregnancy. One follicle will also release an egg during ovulation.
10. Iron
The human body needs small amounts of iron to function properly. Iron helps the body produce hemoglobin and myoglobin,26 which deliver oxygen to various parts of the body. If you don’t get enough iron, you might feel tired and struggle with dizzy spells.
Iron has also been linked to ovulatory infertility27 in women. There are many reasons why an iron deficiency could cause infertility. First, the reproductive system may not be getting enough oxygen to work properly. Additionally, iron can help the body produce certain hormones. Without enough iron, your body could develop a hormonal imbalance, resulting in an inconsistent menstrual cycle.
What Vitamins Help with Male Fertility?
Several vitamins specifically aid in male fertility. These vitamins help the body produce a sufficient quantity of sperm and improve sperm quality. Here are some of the best vitamin supplements for male fertility:
- Vitamin E
- Vitamin C
- Vitamin D
- Vitamin B-12
Incorporating these vitamins into your daily routine can significantly enhance male fertility by improving both the quantity and quality of sperm. A balanced approach, including a healthy diet and these supplements, can increase your chances of successful conception.
What Vitamins Help with Female Fertility?
So, what vitamins help with fertility in women? Many vitamins can help with a regular menstrual cycle. These vitamins nourish the body and help prepare you for a successful pregnancy. The best vitamins for fertility in females are:
- Folic acid
- L-arginine
- Selenium
- B-Complex
- Iron
By ensuring an adequate intake of these essential vitamins, women can support their reproductive health and increase the likelihood of a healthy pregnancy. Combining these supplements with a well-rounded diet can provide the necessary nutrients for fertility and overall well-being.
Boost Fertility with FertilitySmart
If you’re searching for the right vitamins to help get pregnant, quite a few are available that can benefit both women and men as they plan for pregnancy.
As highlighted earlier, getting the right balance of vitamins and minerals in your diet is essential when trying to conceive. Vitamins support a healthy menstrual cycle and healthy sperm production. They’re also crucial for maintaining a strong immune system, which is critical for anyone looking to get pregnant.
FertilitySmart’s Conceive for Men and Conceive for Women supplements contain a blend of vitamins and minerals to support a healthy reproductive system. Try FertilitySmart today to boost your chances of conceiving.
Citations
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2 Ahmadi, Sedigheh, et al. “Antioxidant Supplements and Semen Parameters: An Evidence Based Review.” International Journal of Reproductive Biomedicine (Yazd, Iran), vol. 14, no. 12, (Dec. 2016), pp. 729–736, www.ncbi.nlm.nih.gov/pmc/articles/PMC5203687/.
3 So, Shuhei, et al. “Beneficial Effect of L-Arginine in Women Using Assisted Reproductive Technologies: A Small-Scale Randomized Controlled Trial.” Nutrition Research, vol. 82, (Oct. 2020), pp. 67–73, https://doi.org/10.1016/j.nutres.2020.08.008.
4 József Bódis, et al. “The Role of L-Arginine-NO System in Female Reproduction: A Narrative Review.” International Journal of Molecular Sciences, vol. 23, no. 23, (28 Nov. 2022), pp. 14908–14908, www.ncbi.nlm.nih.gov/pmc/articles/PMC9735906/
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6 “Hypertension (High Blood Pressure) during Pregnancy.” Yale Medicine, www.yalemedicine.org/conditions/hypertension-high-blood-pressure-during-pregnancy.
7 Butterworth, C. E., and Adrianne Bendich. “Folic Acid and the Prevention of Birth Defects.” Annual Review of Nutrition, vol. 16, no. (1, July 1996), pp. 73–97, https://doi.org/10.1146/annurev.nu.16.070196.000445.
8 Abraham, G. E. “Nutritional Factors in the Etiology of the Premenstrual Tension Syndromes.” The Journal of Reproductive Medicine, vol. 28, no. 7, (1983 July), pp. 446–464, pubmed.ncbi.nlm.nih.gov/6684167/.
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14 L. Fung, June, et al. “Association of Vitamin D Intake and Serum Levels with Fertility: Results from the Lifestyle and Fertility Study.” Fertility and Sterility, American Society for Reproductive Medicine, (16 June 2017), www.fertstert.org/article/S0015-0282(17)30420-X/fulltext.
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27 Chavarro, Jorge E, et al. “Iron Intake and Risk of Ovulatory Infertility.” Obstetrics and Gynecology, vol. 108, no. 5, (2006), pp. 1145–52, www.ncbi.nlm.nih.gov/pubmed/17077236.