For many couples, the road to parenthood doesn’t begin with an unplanned positive pregnancy test. In fact, in the United States alone, around fifteen percent of couples struggle with infertility.
If you’re trying to conceive, there are many things that you need to monitor, and you’re likely pursuing the healthiest lifestyle possible. It can feel like a full-time job, and worrying about which supplements are safe is like the cherry on top. For a list of supplements that are not only safe but will boost your healthy choices, keep reading.
Coenzyme Q 10
Known mainly by its abbreviated version CoQ10, CoEnzyme Q 10 is an important nutrient whether TTC or not, but has shown benefits for women whose goal is a pregnancy. CoQ10 is an excellent source of fuel for mitochondria which generate cellular production. CoQ10 is critical for cell production. Four hundred milligrams a day seems to be the sweet spot for women TTC.
Vitamin E is a powerful antioxidant, so its benefits go far beyond infertility. Antioxidants clear out free radicals in your body; free radicals are responsible for severely damaging the cells. In addition to that, Vitamin E aids in fertility issues because it helps the fertilized egg stay attached to the uterine wall. A dose in the range of 500 to 800 IU a day is optimal.
If you’re using IVF (in vitro fertilization), having a diet rich in Magnesium has been shown to greatly increase your chance of a successful embryo transfer. Even if you’re not on an IVF journey, trying to conceive is stressful and overwhelming for many people, and Magnesium has been shown to have a calming effect. A powdered magnesium supplement added to a healthy smoothie is a great way to pack a nutritional powerhouse punch.
One of the foundations of any prenatal is folic acid, and some women get pregnant just by adding this supplement to their routine. Folic acid is critical for a baby’s neural tube development but can help with fertility by promoting ovulatory fertility. You should aim for a minimum of 400mcg daily.
Many people learned more about Vitamin D3 during the pandemic’s last few years than ever. Vitamin D3 is essential for not just your immune system but your fertility. Vitamin D3 aids in fertility, and you should take around 2000 to 3000 IU daily. Most Americans are pretty deficient in Vitamin D3, but you should always get your levels checked by your GP or OB before taking it every day.
While Ashwagandha is an herb, it still deserves its spot on a supplement list. Like Magnesium, Ashwagandha has been shown to have a significant calming effect, but that’s not all. Both partners should be taking it to increase blood flow, but specifically, it has been shown to increase sperm mobility in men. Ashwagandha is a marvelous adaptogen that enhances overall health and well-being.
Another supplement men should be taking while trying to conceive is calcium. While plenty of people are deficient in calcium, women can benefit as well, but in men, it helps create sperm. Getting calcium through a healthy diet through yogurts, fatty cheeses, and milk is best, but if you’re deficient, around 1000mg per day is ideal.
Most people haven’t heard about Selenium unless they’ve spent plenty of time in a health food store, but it’s a special supplement that can tremendously help fertility problems. Selenium is an antioxidant that helps prevent damage to cells, but numerous studies have shown its powerful ability to prevent miscarriage. Selenium has also been shown to improve sperm quality in men. You’ll want to take around 200mg daily.
If your diet isn’t rich in sources of healthy Omega 3’s like fatty fish or nuts, supplementing is essential. Omega 3’s has been shown to help fertility issues in women, especially over age 35. For men, it’s been shown to boost sperm mobility and quality.
Trying to conceive can be overwhelming and all-consuming. While the road to parenthood may be bumpy and full of unexpected things, we can all benefit from supplementing our healthy lifestyle habits. Use the above-mentioned supplements as a starting point for what to add to yours. Here’s to your health!