There are several specific nutrients involved in female fertility.
Vitamin D is not only important for keeping your bones and immune system healthy, it may also be involved in fertility. In fact, a small study in fertility and sterility found that women with low vitamin D levels were less likely to become pregnant compared to women with normal vitamin D levels. Additionally, a new 2022 meta-analysis found that vitamin D insufficiency and deficiency is linked to miscarriage.
Because vitamin D occurs naturally in few food sources and is usually obtained through sun exposure, supplementation may be recommended for those at risk of deficiency.
Folic acid is a B vitamin commonly found in prenatal supplements and fortified foods. Interestingly, folic acid has also been shown to increase the chances of conception, especially in women with irregular cycles.
Eli Reshef, MD, a reproductive endocrinologist at the Integris Bennett Fertility Institute in Oklahoma City, recommends folic acid supplementation before and during pregnancy to help prevent neural tube defects. Specifically, he recommends taking an over-the-counter prenatal supplement that contains at least 800 milligrams of folic acid to support fertility.
The Centers for Disease Control and Prevention (CDC) states that women of childbearing potential should consume at least 400 micrograms of folic acid per day, which can come from a combination of foods or supplements. Leafy greens, legumes, and whole grains are all excellent sources of folate.
Selenium is an essential trace mineral needed for the production of hormones and selenoproteins, a type of protein involved in reproductive health. A selenium deficiency can not only affect fertility but also increase the risk of miscarriage and other pregnancy complications.
Most people can get enough of this important micronutrient by sticking to a balanced diet that includes selenium-rich foods like meat, fish, and eggs. It is also commonly added to multivitamins and prenatal supplements.
Omega-3 fatty acids
Although omega-3 fatty acids are best known for their positive effects on heart health and inflammation, they may also impact fertility. In fact, studies show that these healthy fats can help balance reproductive hormone levels, regulate menstruation, and improve egg quality and implantation.
Indulging in a few weekly servings of oily fish like salmon, sardines, or tuna is a great way to increase your omega-3 intake. If you don’t eat fish regularly, consider taking a fish oil or seaweed oil supplement instead.
Coenzyme Q10 (CoQ10) is a type of antioxidant naturally produced by the body and found in many foods, including offal and fish. Some studies have found that CoQ10 could improve ovarian response and increase conception rates in women undergoing fertility treatments.
“As we age, the body’s production of CoQ10 slows, making it more difficult to protect eggs from oxidative damage and making it more difficult for women to conceive,” notes Dr. Rosmy Barrios, Specialist in Regenerative Medicine at the IM Clinic in Belgrade. Serbia.
Consider asking your doctor if CoQ10 supplementation might be right for you.