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Top 8 Proven fertility vitamins and minerals and their natural sources

[Updated On: October 21, 2023]

Fertility vitamins and minerals

Fertility vitamins and minerals are vitamins and minerals that boost our reproductive health. They are fertility-boosting compounds, most of them exist naturally in plants, and we eat them as food, some are products of chemical reactions which exist as supplements.

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However, the fertility vitamins and minerals we discussed here are ones you can get from plants or when we eat a certain food, fruits or vegetables we get them. What are these fertility vitamins and minerals? they are listed below.

Fertility vitamins and minerals

  1. Folic acid
  2. Vitamin D
  3. Zinc
  4. Vitamin C
  5. Vitamin E
  6. Omega- 3
  7. Cobalamin (B-vitamins)
  8. Acetylcarnitine

Folic acid

Folic acids are distinct types of folate — a general class of vitamin B. It is vital for the
development of babies especially during early pregnancy, because it can help prevent problems that may trigger miscarriages.[1]

Folic acid importance in Female Fertility
Folic acid is vital for the formation of neural tubes and babies’ development and can help prevents miscarriages. Also folic acid can help prevent some birth defects in the brain or spinal cord. [2, 3]

Recommended Dietary Allowances for folic acid

The daily amount of folic acid require according to United States statistics is 400 mcg.

Source folic acid
Folic acid can be found in some food we eat such as breakfast cereals, and beans.
peanuts, sunflower seeds, whole grains, seafood, and even bread. You can equally buy folic acid as a supplement in pharmacy stores, chemist stores, or grocery stores.
A particular study on the impact on fertility carried out on animal models confirmed that folic acid show positive result in preventing deformation of the neural tube, and loss of pregnancy. [4]

Vitamin D

D vitamin is vital for everyone especially those trying to conceive, pregnant for their baby’s development, and nursing mothers. It belongs to fat-soluble secosteroids essential for the absorption of other important minerals such as magnesium and calcium in the intestines and as well to ensure a healthy heart bone and teeth.

Vitamin D Importance On Male Fertility

A study revealed that an increased level of infertility in both men and women is tied to a deficiency of Vitamin D. [5, 6]
Vitamin D is found to be crucial in the body and can help lower the risk of some ailments, it is helpful against depression and can help improve one’s mood.

Recommended Dietary Allowances for vitamin D

The recommended allowance varies by age, but for adults between 18 to 70 years is 15 mcg

Source of D vitamins
Fish, Liver, egg, shrimp mushroom fortified milk, etc. [7]

Zinc

Zinc is a vital mineral needed for the production of important sex hormones such as testosterone and prolactin.[8] It aids growth and development, is known for its potential impact on strengthening body immunity, is helpful for DNA synthesis, and many more. [9]

Zinc Importance On Fertility
The production of testosterone and prolactin is aided by zinc mineral, It also ensures sperm quality by protecting the sperm from the impact of oxidative stress.

Erectile dysfunction (Weak Erection) one of the most dreadful sexual ailments torturing most men is linked to zinc deficiency.

Source of Zinc

Zinc can come from supplements such as Multivitamins, zinc gluconate, zinc sulfate, or zinc acetate. It can be gotten from foods we eat such as Seafood, Meat, Fish, Leguminous plant, Seeds and nuts, Milk, vegetables, and fruits.[10]

Recommended Dietary Allowances for Zinc

40mg of Zinc is recommended to be taken daily. [11]

Zinc intake for fertility Reasons

A study reveals that zinc is shared in every part of the body system and may be difficult to determine its deficiency therefore, taking zinc supplements to curb erectile dysfunction should be done after seeing a medical expert to know your testosterone levels and to determine the right action to take.[12]

Vitamin C

The C vitamin possesses an antioxidant property, helpful in boosting body immunity, and improving sperm quality. [13]

This vitamin is among the most important fertility booster regarding the roles it plays for other minerals to be useful.

For example, zinc is needed for the absorption of Iron another vital mineral that boosts male performance by enhancing blood formation and flow toward the male sex organ for a stronger erection.[14]

Vitamin C is helpful for women with luteal phase defects — a condition of low progesterone.

Source of Vitamin C

  • Broccoli
  • Strawberry
  • Kiwifruit
  • Bell peppers
  • Oranges
  • Guava
  • Brussels sprouts
  • Papaya
  • Tomatoes
  • Potatoes
  • Cantaloupe
  • Kale
  • Grapefruit
  • Mango
  • Lemon
  • Cauliflower
  • Pineapple
  • Blackcurrant
  • Spinach
  • Cabbage
  • Parsley
  • Barbados Cherry
  • lychees
  • Citrus Fruits

Vitamin E

Vitamin E is a fat-soluble compound with antioxidant properties which make it a potential weapon against reactive oxygen species detrimental to sperm health and quality. This vitamin can also help boost immunity and promote healthy vision (eyesight) [15, 16]

Source of Vitamin E

  • Wheat germ
  • Sunflower seeds
  • Almonds
  • Sunflower
  • Hazelnuts
  • Peanut butter
  • Peanuts
  • Corn oil
  • Spinach
  • Broccoli
  • Soybean oil
  • Kiwi fruit
  • Mango
  • Tomato
  • Spinach [17, 18]

Omega-3 fatty acids

Omega-3 fatty acids are popularly known for their role in improving heart functions. How a study suggests that Omega-3 fatty acids are shown to boost the quality of sperm which is helpful tin improving sperm motility. Also, another related research reveals that women who often take Omega-3 supplements are inclined to get pregnant faster. [19, 20, 21]

Source of Omega-3 fatty acids

  • Walnut
  • Chia seed
  • Flax seed
  • Salmon
  • Sardine
  • Mackerel
  • Soybean oil
  • Flaxseed Oil
  • Industrial Hemp
  • Herring
  • Anchovies
  • Cod liver oil
  • Egg
  • Oysters
  • Tuna
  • Fish oil
  • Brussels sprouts
  • Krill oil
  • Trout
  • Swordfish
  • Soybeans
  • Edible seaweed

Cobalamin

Cobalamin (Vitamin B-12) is vital for the metabolism of proteins and fats in the body. It’s a water-soluble class of B-Vitamins essential for the production of red blood cells, energy, and tissues, synthesis of DNA, and RNA, and keeping nerve cells healthy.[22]

The body needs small quantities of this vitamin B complex component to operate and remain healthy.

A deficiency of cobalamin can equally be linked to anemia- a condition where the red blood cell is lower than the normal level, and certain neurological conditions.

Fertility Importance Of Cobalamin

In male fertility, cobalamin protects the DNA in sperm cells from damage and improves sperm concentration and motility.
While female fertility it helps to improve ovulation and lower the risk of fetal loss. [23, 24]

A study shows that the deficiency may cause loss of pregnancy and if not treated after a long time can impact ovulation resulting in defective implantation. [25]

Source of Cobalamin
You can buy it as a supplement in pharmacy stores, you can get it from foods such as animal liver, meat, eggs, poultry, shellfish, and dietary milk.

Acetylcarnitine

L-carnitine has an acetylated form called acetylcarnitine, It is a mineral that the human body naturally produces, you can also buy it as a supplement in pharmacy shops.

Fertility Importance Of Acetylcarnitine

A study reveals that acetylcarnitine helps treat Neurogenic Erectile Dysfunction a sexual health condition caused by cavernous nerve injury.

It could equally enhance the regeneration of damaged nerves, inhibit penile fibrosis, and improve penile erection. [26]

Conclusion

The anti-infertility nutrients that make up fertility vitamins and minerals contribute to a healthy reproductive life. Vitamins like folic acid, which is essential for the development of newborns and the production of neural tubes, can help women avoid miscarriages. Zinc-containing minerals are essential for producing key sex hormones including prolactin and testosterone in males.
Top 8 Proven fertility vitamins and minerals and their natural sources
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