Infertility can be a hard journey with various treatment possibilities. But there’s one option to boost your baby-making chances that’s relatively simple and non-invasive: your diet and, more specifically, the micronutrients you get through food or supplements.
These are the most popular fertility supplements for men and women:
1. Acetyl L-carnitine
For men and women
Fertility benefit: Helps sperm motility, contains antioxidants that promote a healthy female reproductive system
When you think “vitamins,” acetyl L-carnitine (ALC) may not be the first to spring to mind — but that doesn’t mean it shouldn’t be on your radar. This supplement is a form of the amino acid L-carnitine (LC), which occurs naturally in the body and helps turn fat into energy.
2. B vitamins (other than folic acid)
For men and women
Fertility benefit: Help promote egg health and prevent ovulatory infertility; may give sperm quality a boost
Folic acid (vitamin B-9) is important before and during pregnancy — we’ll get to that one in a minute. But other B vitamins play a role in fertility, too. Also, vitamins B-1, B-2, B-3, B-6, and B-12 were associated with a lower risk of ovulatory infertility. (“Ovulatory infertility” is when an ovulation disorder is the cause of your infertility.)
3. Vitamin C
For men and women
Fertility benefit: Supports sperm count and mobility
Vitamin C is a powerful antioxidant that can reduce cellular damage throughout the body, as well as increase iron absorption. Many studies found that taking vitamin C with vitamin E improved the number, mobility, and sometimes DNA integrity (in other words, quality) of sperm in men. The recommended daily allowance (RDA) of vitamin C is 90 milligrams (mg) for men and 75 mg for women.
4. Calcium
For men and women
Fertility benefit: Helps create sperm
To be frank, research isn’t definitive that extra calcium boosts fertility. But it’s important for both men and women to get enough of this mineral to prevent deficiencies. A recent study found that calcium deficiency could be a cause of infertility in men since calcium is involved in the production of sperm.
5. Coenzyme Q10
For men and women
Fertility benefit: Improves ovarian response in vitro fertilization (IVF); boosts sperm motility
Your body produces coenzyme Q10 (CoQ10) on its own, but increasing the amount in your bloodstream may have benefits for baby-making, especially if you’re trying IVF. A recent study found that pre-supplementation with CoQ10 improved ovarian response in women undergoing IVF. Recent studies suggest that CoQ10 supplementation may improve sperm concentration and motility in men with infertility.
6. Vitamin D
For men and women
Fertility benefit: Improves ovarian stimulation and semen quality
Some studies have linked a deficiency of the “sunshine vitamin,” vitamin D, to infertility in women. Recent studies found low levels of vitamin D in women who struggled with infertility due to polycystic ovarian syndrome. (However, this wasn’t observed in women with unexplained infertility.)
Vitamin D plays an essential role in both female and male reproductive functions. Research has shown that vitamin D deficiency may be associated with infertility in both men and women, so it’s important to be tested for vitamin D deficiency. Get advice from your healthcare provider regarding an appropriate supplemental dose, depending on your levels.
7. Vitamin E
For men and women
Fertility benefit: Increases sperm motility; boosts general female reproductive health
Vitamin E has antioxidant properties that may promote sperm function in men and support.
8. Folic acid
For Women
Claimed fertility benefit: Helps achieve pregnancy; improves the outcome of fertility treatments
Getting enough folic acid isn’t just a smart choice during pregnancy. It may be wise to supplement when trying to conceive, too. For pregnant women, the RDA of folic acid is 600 micrograms (mcg). Additionally, it’s recommended that women who are planning to become pregnant or who may become the pregnant supplement with a daily dose of 400 to 800 mcg folic acid starting at least 1 month before becoming pregnant.
9. Iron
For women
Claimed fertility benefit: Prevents iron-deficiency anemia
Ovulatory infertility (one potential barrier to baby-making) can be caused by iron deficiency. If you know you have an ovulatory disorder, talk to your doctor about how to add iron to your diet or supplements.
10. Omega-3s
For men and women
Fertility benefit: Boosts sperm motility; helps achieve pregnancy over age 35
Omega 3 Fatty Acids are not naturally produced by our body, therefore you will have to get these nutrients through food or a supplement. Studies have shown that this particular supplement helps with embryo development and quality. What these vitamins will essentially do for women is better to prepare their bodies to be pregnant, which can help with the process of conception, both directly and indirectly.
