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Increasing fertility and the essential minerals and vitamins affecting fertility and reproduction

Getting pregnant can be stressful, but the right vitamins and minerals can help you get there faster. Read on to learn more about the effect of vitamins on fertility and what foods are rich in each.

woman making pregnant test

The effect of vitamin D on women trying to conceive

Low vitamin D levels in women trying to conceive have been associated with a higher risk of miscarriage and infertility. Vitamin D is essential for healthy ovulation, and it may also play a role in preparing the uterus for pregnancy.

Vitamin D is essential for the health of male reproductive organs, including sperm count and motility. Men with low vitamin D levels may be less fertile than those with normal levels. Still, more research needs to be done before conclusions about this relationship between vitamin D status, and male fertility can be drawn.

What foods are rich in vitamin D?

Several food sources are rich in vitamin D.

  • Fish, fish oils, and fortified cereals and milk. Salmon, tuna, cod, mackerel, sardines, egg yolks, and beef liver contain relatively large amounts of this mineral.

  • Mushrooms. Mushrooms such as white button mushrooms and crimini (baby Bella) contain some vitamin D.

food rich in vitamin D

  • Beef and beef liver. If you enjoy red meat or have a taste for liver, these could be good choices for you to get your daily supply of Vitamin D from foods rather than supplements!

Vitamin E and fertility

Vitamin E is a potent antioxidant and can help with fertility in several ways. It's found in nuts, seeds, and leafy greens, so eat plenty of foods rich in vitamin E to get the most benefits.

  • Vitamin E may boost sperm count. A study published in 1992 found that men who took vitamin E supplements had higher sperm counts than those who didn't take supplements. And another study published in 2010 showed that men who took a daily dose of 400 IU of vitamin E increased their sperm motility (ability to swim).

  • Vitamin E may improve pregnancy rates. Studies show that taking 200-400 IU per day during pregnancy may increase your chances of having a healthy baby by up to 50%.

What foods are rich in vitamin E?

Vitamin E is an antioxidant that helps combat the effects of free radicals in the body. Free radicals can cause damage to cells and DNA, resulting in cell death and accelerated aging. Antioxidants neutralize these "bad" chemicals before they can do any harm.

There are a few different forms of vitamin E: alpha-tocopherols (α-T), gamma-tocopherols (γ-T), delta-tocopherols (δ -T), and alpha-, gamma-, delta-tocotrienols (α-, γ-, δ -T3). Each form has its own unique set of benefits when consumed as part of a healthy diet. Here's how each one works:

  • Alpha-tocopherols help reduce blood clotting and prevent cancer by reducing inflammation in the body

  • Gamma-tocopherols have been found to lower cholesterol levels when taken regularly

  • Delta-tocotrienol appears to protect against prostate cancer

food rich vitamin E

Selenium and fertility

Selenium is a mineral that is essential for fertility. It's a trace element that helps to prevent cell damage, and it also has antioxidant properties. Selenium can be found in seafood (tuna, oysters, etc.), organ meats (kidney and liver), whole grains, and nuts like Brazil nuts. Selenium is also essential for the immune system, hormone balance, and thyroid function.

What foods are rich in selenium?

Selenium is an essential trace mineral required to properly function the immune system, thyroid gland, and reproductive organs. Selenium-rich foods include seafood

food rich in selenium

such as tuna, sardines, and halibut; nuts (especially Brazil nuts); seeds (such as sunflower seeds, pumpkin seeds, and chia seeds) and whole grains like brown rice or whole wheat bread.

Zinc and fertility

Zinc is an essential mineral that plays a significant role in fertility. Zinc helps with sperm production and motility and supports the immune system. It also has many other health benefits – including maintaining the body's ability to heal and keeping your skin healthy.

Zinc supports the development of male reproductive organs, which makes it essential for men who want to conceive a child naturally or through IVF treatment. Increasing your zinc intake may be beneficial if you're trying to increase your chances of having a baby boy. Men who don't get enough zinc tend to have higher levels of estrogen (a female hormone), which can affect their fertility by reducing testosterone levels and affecting sperm count and quality.

Women also need more zinc than men do: about 14 mg per day compared with 8 mg per day for men (2). This is because women create new eggs every month throughout their lives; this process requires lots of nutrients—including proteins—from which zinc is made (3). This means that women experiencing difficulty becoming pregnant are likely lacking in these nutrients due to poor absorption into their bodies or low intake via food sources like grains or legumes.

zinc capsules

What foods are rich in zinc?

Zinc is found in all foods but is especially rich in meat and seafood. It's also present in beans, nuts, seeds, and whole grains.

Zinc is essential for sustaining a healthy immune system—which means it can help with fertility. Zinc helps produce testosterone and sperm.

Folate, Vitamin B12, and fertility

Folate, or folic acid, is a B vitamin that helps your body make new cells. It also supports the production of red blood cells and helps prevent neural tube defects in the developing fetus. If you have low levels of folate in your blood, it could be related to issues with getting pregnant or staying pregnant. The Centers for Disease Control and Prevention (CDC) reports that about half of American women are deficient in folic acid before they get pregnant; this increases your risk of having a baby with Down syndrome.

Folate is one of the primary B vitamins needed by all adults over age 19—and especially important during pregnancy because it's essential for forming new cells and preventing congenital disabilities such as spina bifida (a type of neural tube defect). A woman who doesn't get enough folate may have an increased chance of miscarriage or stillbirth, along with other complications during pregnancy such as preeclampsia (high blood pressure), placental abruption (when the placenta separates from its layer), premature birth or preterm rupture of membranes (PROM).

vitamin B12

What foods are rich in folate and vitamin B12?

If you're trying to conceive, it's essential to know which foods are rich in folate and vitamin B12. Folate is found in leafy green vegetables, beans, lentils, and citrus fruits. Vitamin B12 is present in meat, fish, eggs, and dairy products.

Omega-3 fatty acids and fertility

Omega-3 fatty acids are polyunsaturated fat, essential for good health, and considered so crucial that they're classified as "vitamins" in the USDA's food guide pyramid. They're found in fish (salmon and tuna), shellfish, chicken eggs, and grass-fed meat. Omega-3s can help with conception by converting into prostaglandins, which relax the uterus and cervix to help sperm travel more quickly through your reproductive tract. They can also boost breast milk production after birth by increasing prolactin levels in your body, enabling you to make more breast milk while nursing your baby!

What foods are rich in Omega-3 fatty acids?

Fortunately, the best sources of omega-3 fatty acids are also the most delicious. So if you're looking for a way to increase your fertility, try eating some salmon or tuna (and other fatty fish) at least twice a week. Walnuts, flaxseed, chia seeds, and other nuts are also rich in omega-3s and make great snacks for when you're on the go.

Cold-water fish like salmon, mackerel, and sardines are the best sources of Omega-3 fatty acids. These cold-water fish contain more DHA than any other food source — which is essential because this type of omega-3 makes up 60 percent of all human brain tissue!

food rich in omega 3


In conclusion, we can see that many vitamins and minerals can help you get pregnant faster. The most important ones are vitamin D, vitamin E, selenium, and zinc. These vitamins can be found in many foods, such as fish, eggs, or nuts. If you're not getting enough of these nutrients, then perhaps consider taking supplements to help boost your fertility levels so that you don't have any trouble conceiving!

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