Because medical fertility treatments can cost thousands of dollars per cycle, many couples trying to conceive seek to boost their fertility through natural methods, such as taking vitamins. Although no vitamin can guarantee conception, certain vitamins have been shown to help improve fertility-impairing conditions such as low sperm count, poor egg or sperm quality, or hormonal imbalances. At a minimum, by ingesting the right vitamins pre-conception you ensure that you are setting the stage for a healthy pregnancy.
Zinc
A deficiency in zinc has been linked to fertility problems in men and women. Zinc is essential for the healthy production of sperm, DNA, estrogen and progesterone. To increase the amount of zinc in your diet, you can take supplements. According to Fertility Factor, you should take no more than 15 to 30 mg daily or consume foods high in zinc. Zinc-rich foods include: beef, chicken, lamb, pork, oysters, lobster, and salmon. Vegetarians seeking to increase their zinc levels should eat brown rice, pumpkin seeds, whole grain cereals, beans and peanuts.
Vitamin E
Vitamin E is a powerful antioxidant that can help repair cell damage, help regulate ovulation, boost the production of cervical mucus and rid the body of free radicals that damage sperm. According to Holisticonline.com, you can take up to 800 UI of vitamin E per day, preferably in conjunction with vitamin C, which aids boosts vitamin E's efficiency. You can consume vitamin E naturally by eating wheat germ, eggs, sweet potatoes, sunflower seeds, almonds and hazelnuts.
Vitamin C
Vitamin C is another nutrient critical to fertility. This antioxidant can help improve hormonal imbalances causing luteal phase defects, and has been shown to improve sperm count and quality as well as reduce clumping. You no more than 1000 mg/daily in supplementation form. Foods high in vitamin C include lemons, oranges, kiwi, papaya and tomatoes, broccoli, potatoes and red, yellow and orange peppers.
Folic Acid
According to findings released at the 2006 annual meeting of the American Society of Reproductive Medicine, folic acid has been found to help fertility in women. In addition, numerous studies have shown that folic acid is essential in improving sperm concentration and quality. Folic acid (also called "folate") can be found in leafy green vegetables (e.g., spinach and kale), broccoli, lentils, chickpeas, organ meats, asparagus, oatmeal and avocados. If taking folic acid supplements, you should take no more than 400 mcg daily.
Vitamin B6
Vitamin B6 is an essential vitamin for women with luteal phase defects--an imbalance in estrogen and progesterone. Baby Snark.com reports that vitamin B6 reduces estrogen production and increases progesterone during this critical phase. You should take about 100 to 200 mg of this vitamin daily. Foods rich in vitamin B6 include liver, rabbit, turkey, potatoes, red and green peppers, cashew nuts, peanuts, and hazel nuts.
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