Boost Your Fertility: Top Fertility Supplements for Women Trying to Fall Pregnant

Trying to conceive or falling pregnant can be a challenging and emotional journey for many women. While there are many factors that can affect one's ability to fall pregnant, taking certain supplements may be an effective way to optimise your fertility health. (1)

Apart from the well known prenatal supplements, did you know that there are other lesser-known supplements that could potentially improve your chances of falling pregnant? 

You may find these supplements particularly intriguing if you are a health-conscious woman who values natural remedies and a healthy diet. (2) Patience is key, as it may take a few months for these supplements to yield their full benefits.

So, in this blog post, we will share 6 fertility supplements that have the best chance of boosting your fertility, improving egg quality, and increasing your chances of having a healthy baby.

Coenzyme Q10

Coenzyme Q10, or CoQ10, is a naturally occurring compound in the human body that plays an essential role in cellular function. It also acts as an antioxidant that protects cells from oxidative damage caused by free radicals. However, as we age, the amount of CoQ10 in our bodies decreases, which can negatively impact fertility. (3)

CoQ10 supplements have become popular for improving fertility, especially in women over 40. Some studies have shown that CoQ10 can enhance the egg quality and thicken the uterine lining, vital for successful conception. (4)

One noteworthy study even revealed that combining CoQ10 with Clomid, a commonly used fertility medication, improved fertility in women with polycystic ovary syndrome (PCOS). The recommended dose for CoQ10 varies depending on your specific needs, and higher dosage is usually recommended for those over the age of 37. (5)

While supplements offer a convenient option to boost your CoQ10 levels, let's not forget the power of natural food sources. Fatty fish like salmon and trout, along with nutrient-rich vegetables such as broccoli and spinach, can serve as delicious allies on your fertility journey. Don't forget to include fruits like oranges and strawberries, legumes, and sesame seeds in your diet to give your body an extra dose of this fertility superhero.

 

Folic acid

Folic acid, also known as Vitamin B9, is often included in prenatal vitamins as it is considered one of the most important vitamins for a healthy pregnancy. Folic acid is crucial in preventing birth defects known as neural tube defects, and it has also been found to improve egg quality and facilitate a healthy implantation. (6)

But folic acid isn't just for expecting moms. Medical professionals recommend that both men and women take folic acid when trying to conceive, as it can also improve the quality of sperm in men. The suggested amount for women is 400-600 micrograms, while men should take 400 micrograms. (7)

Studies have shown that women who consume at least 700 micrograms of folic acid per day from their diet have a 40-50% lower risk of ovulatory infertility than those taking less than 300 micrograms. (8) Therefore, it is recommended to start supplementing with folic acid in advance to increase your chances of fertilisation.

Now, let's not forget the natural sources of folic acid. Incorporating these foods into your daily diet can provide you with an extra boost of this fertility-enhancing vitamin. Vibrant green vegetables like spinach, asparagus, lettuce, and broccoli; and peanuts and beans, could be incorporated in your daily diet while you are trying to fall pregnant.

Methylfolate 

You can also consider methylfolate, a more bioavailable and most absorbed form of vitamin B-9, to address issues related to nutrient absorption. 

If you're someone facing challenges related to nutrient absorption or have unique medical requirements, methylfolate might just be the missing puzzle piece you've been searching for. Men can also reap its remarkable benefits.(9)

Choosing brands with this active form of folic acid that is readily absorbed is crucial for individuals who struggle with absorption or conversion. 

Vitamin D

Vitamin D, a fat-soluble vitamin found naturally in certain foods like fatty fish, liver, and egg yolks, holds a vital role in fertility. Its impact on developing the healthy hormones necessary for reproductive health cannot be underestimated. Unfortunately, many women find themselves deficient in this essential nutrient, leading to potential setbacks on their fertility journey.

In women, vitamin D has been shown to improve ovarian stimulation, while in men, it can enhance semen quality. Surprisingly, even women diligently taking prenatal vitamins may still find themselves lacking in vitamin D, emphasising the need for additional supplementation.(10)

While basking in the sunlight is the best way to soak up some vitamin D, there are instances where supplementation becomes necessary. It's crucial for women, especially those trying to conceive, to check their vitamin D levels. Low levels of this nutrient have been linked to pregnancy complications and other health issues that we want to avoid at all costs.

The suggested daily intake of vitamin D for both men and women falls within the range of 2,000 to 4,000 international units (IU). Ensuring you meet this recommended intake can contribute to optimising your fertility health and pave the way for a smoother conception journey.(11) 

Fish Oil/Omega-3

Omega-3 fatty acids, commonly found in fish oil supplements, have been shown to have positive effects on fertility, especially for women over the age of 35. It benefits women with endometriosis, a painful condition where uterine tissue grows outside the uterus. (To read more about endometriosis, click here) Research has suggested that omega-3s can help reduce inflammation and pain associated with endometriosis and improve fertility outcomes in women with the condition. (12)

In addition to improving egg quality, omega-3s can also boost sperm motility in men. Look for supplements rich in DHA, the most bioavailable form of omega-3s, for maximum benefit. Experts recommend taking 500-1,000 milligrams daily for couples trying to conceive. (13) 

Fishes like salmon and tuna, as well as nuts and seeds, are your go-to foods, packed with these essential fatty acids.

Vitamin E

Vitamin E plays a crucial role in improving egg and sperm quality, making it a key player in your conception journey. Whether you're a woman aiming to conceive later in life or a man seeking to optimise reproductive health, vitamin E has got your back.

Vitamin E is an anti-aging antioxidant and can help the fertilised egg stay attached to the uterine wall, making it essential for a healthy pregnancy. It is also a natural antioxidant that can protect against cell damage, which is vital for both male and female fertility.

Taking 15 milligrams of vitamin E daily is recommended for both men and women to support fertility and reproductive health. (14)

Vitamin E is abundant in plant-based oils, nuts, seeds, fruits, and vegetables, including sunflower seeds, almonds, and avocados.

Selenium

Selenium is a micronutrient that plays a crucial role in fertility and pregnancy due to its antioxidant properties. It naturally resides in the ovaries in women and the testicles in men, making it essential for a well-functioning reproductive system. That's why both men and women can benefit from incorporating this supplement into their family planning journey.

Experts emphasize the importance of selenium in avoiding gestational complications, reducing the risk of miscarriages, and promoting healthy fetal development. For men, selenium deficiencies can have a detrimental impact on sperm count, morphology, and motility. (15) 

So, it's worth considering incorporating selenium-rich foods into your diet. Seafood, red meat, eggs, poultry, and Brazil nuts are excellent sources that can boost your selenium intake and support your fertility goals. (16)

The Bottom Line

Boosting fertility with supplements can be a natural and effective way to support your reproductive health. By incorporating the right vitamins and minerals into your diet, you can improve egg quality, increase the chances of fertilization, and promote a healthy pregnancy.

From the essential vitamin D to the transformative properties of fish oil, from the micronutrient selenium to the fertility-boosting vitamin E, these supplements offer a diverse range of benefits for women on their path to conception. However, it's always recommended to consult with your healthcare provider before incorporating any new supplements into your regimen, ensuring they align with your unique needs and circumstances.

As you embark on this incredible journey to motherhood, may luck be on your side. With the right knowledge, support, and the potential benefits of fertility-boosting supplements, may you find yourself one step closer to achieving the dream of parenthood.

Co-author: 

Dr. Hamad Shafqat MBBS
https://vagus.net/about/dr-hamad-md/ 

 

References:

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2. Vitagliano A, Petre GC, Francini-Pesenti F, De Toni L, Di Nisio A, Grande G, et al. Dietary Supplements for Female Infertility: A Critical Review of Their Composition. Nutrients. 2021 Oct 11;13(10):3552. 
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