Trying to Conceive? 5 Essential Vitamins That Support Fertility
So, you’re thinking about having a baby (or maybe already trying)? First of all, congratz! That’s such a beautiful and exciting step.
Whether it’s your first or you’ve been on this journey for a while, one thing’s for sure: your body deserves a little extra love and support. And that’s where the right vitamins come in.
Let’s talk about 5 nutrients that can actually help when you’re trying to conceive and why they matter more than you think.
1. Folic Acid – Your Fertility BFF
Folic acid helps your body prepare for pregnancy and lowers the risk of birth defects in the baby’s brain and spine. Additionally, it supports egg quality and even helps maintain sperm health.
- Where to get it: Prenatal supplements or multivitamins
- How much: 400–800 mcg a day is the sweet spot
- Source: https://www.cdc.gov/folic-acid/about/index.html
2. Vitamin B12 – The Energy and Fertility Boost
B12 helps your body make healthy DNA and red blood cells. It’s also been linked to ovulation and better sperm quality. Low levels can quietly mess with your hormones.
- Where to get it: Meat, fish, eggs, and your fave supplements
- Source: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
3. Vitamin D – Not Just for Bones
Vitamin D is huge for hormones, egg development, and even sperm motility. A 2022 study even linked healthy D levels to higher IVF success rates.
- Where to get it: Sunlight, fatty fish, fortified foods, or supplements
- Source: https://academic.oup.com/nutritionreviews/article/83/3/e892/7702409
4. Iron & Zinc – The Power Pair
Iron helps with ovulation and oxygen flow. Zinc supports egg health, sperm production, and hormonal balance.
- Source: https://www.hsph.harvard.edu/nutritionsource/iron/
- Source: https://pubmed.ncbi.nlm.nih.gov/23165407/
5. Antioxidants – The Unsung Heroes
Think vitamin C, vitamin E, selenium, and CoQ10. These fight off oxidative stress, which can damage egg and sperm cells.
- Where to get them: Fruits, nuts, and high-quality multivitamins
- Source: https://www.fertstert.org/article/S0015-0282(18)30429-1/fulltext
When Should You Start Taking These?
Ideally, 3 to 6 months before trying to conceive. It takes time for these nutrients to do their thing, especially when it comes to egg and sperm quality.
Final Thoughts
Getting pregnant isn’t just about timing. It’s about taking care of your whole self, mind, body, and hormones included.
And if you ever feel unsure about what to take, don’t guess, ask someone who gets it.