There are many specific nutrients associated with female fertility.
Vitamin D
Vitamin D is not only important for maintaining healthy bones and the immune system, it may also be involved in fertility. In fact, a small study in Fertility and Sterility found that women with low levels of vitamin D were less likely to get pregnant than women with normal levels of vitamin D. Additionally, a new 2022 meta-analysis found that vitamin D insufficiency and deficiency are common. Associated with abortion.
Because vitamin D is found naturally in some food sources and is usually obtained through sun exposure, supplements may be recommended for people at risk of deficiency.
Folic acid
Folic acid is a B vitamin found in large amounts in prenatal supplements and fortified foods. Interestingly, folic acid has also been shown to increase the chances of pregnancy, especially in women with irregular cycles.
Dr. Eli Reshef, a reproductive endocrinologist at Integris Bennett Fertility Institute in Oklahoma City, recommends taking folic acid supplements before and during pregnancy to help prevent neural tube defects. Specifically, she recommends taking an over-the-counter pregnancy supplement that contains at least 800 mg of folic acid to support fertility.
The Centers for Disease Control and Prevention (CDC) recommends that women of childbearing age should consume at least 400 micrograms of folic acid per day, which can be done through a combination of foods or supplements. Green leafy vegetables, legumes and whole grains are excellent sources of folic acid.
Selenium
Selenium is an essential mineral required for the production of hormones and selenoproteins, a type of protein involved in reproductive health. Selenium deficiency can not only affect your fertility, but also increase the risk of miscarriage and other pregnancy complications.
Most people can get enough of this important micronutrient by eating a balanced diet that includes foods rich in selenium, such as meat, fish and eggs. It is commonly added to multivitamins and prenatal supplements.
Omega-3 fatty acids
While omega-3 fatty acids are best known for their positive effects on heart health and inflammation, they can also affect fertility. In fact, studies show that these healthy fats help balance reproductive hormone levels, regulate menstrual cycles, and improve egg quality and implantation.
Eating several weekly portions of fatty fish such as salmon, sardines or tuna is a great way to increase your omega-3 intake. If you don't eat fish regularly, you should consider taking a fish oil or seaweed supplement.
CoQ10 is complex
Coenzyme Q10 (CoQ10) is a type of antioxidant produced naturally by the body and found in many foods, including meat and fish. Several studies have shown that CoQ10 can improve ovarian response and increase pregnancy rates in women undergoing fertility treatment.
"As we age, the body's production of CoQ10 decreases, making it harder to protect the oocyte from oxidative damage and making it harder for women to get pregnant," says Rosmi Barrios, MD, of the IM Clinic in Belgrade, Serbia.
Ask your doctor if a CoQ10 supplement is right for you.
