since so many micronutrients can affect fertility, you might find it easier to take one high-quality multivitamin rather than a slew of separate supplements.
1.B vitamins/Folic Acids
They’re for both men and women
Advantage: Aids egg health and prevents ovulatory infertility; may improve sperm quality.
You’ve probably heard that folic acid (vitamin B9) is essential before and during pregnancy (more on that later). Other B vitamins, however, play a role in infertility as well.
Increased intake of vitamins B1, B2, B3, B6, and B12 were linked to a decreased risk of ovulatory infertility in the Nurses Health Investigation I Trusted Source, a large, long-running public health study. (“Ovulatory infertility” refers to infertility caused by anovulation issue.)
2.Omega 3 fatty acids
They are for women
These beneficial fats boost the generation of nitric oxide, which improves blood flow to the testicles. A higher dose given over a long period of time may have even more favorable effects on sperm count, motility, and morphology.
NOTE: Men should not increase their omega-3 consumption without also increasing their antioxidant intake. These polyunsaturated lipids are particularly sensitive to the impacts of oxidative chemicals, despite their importance in sperm membrane function.
3.Vitamin C
They are for men
Supports sperm count and mobility.
Vitamin C is an extremely potent antioxidant. It has the ability to decrease cellular damage and boost iron absorption throughout the body.
A review from 2016,Taking vitamin C plus vitamin E boosted the number, motility, and sometimes DNA integrity (in other words, quality) of sperm in men, according to various studies.
Vitamin C has a recommended daily allowance (RDA) of 90 milligrams (mg) for men and 75 milligrams (mg) for women.
4.Pycnogenol
They are for women
Increasing your antioxidant intake through natural sources such as pomegranate, blueberries, and dark leafy vegetables are generally suggested. If your natural intake is low, you might want to consider taking pycnogenol, especially if you’re 37 or older. Proanthocyanidins, present in pycnogenol, are antioxidants comparable to those found in blueberries, green tea, and chocolate.
5.Zinc
They are for both men and women
It helps fertilization and egg development; enhances sperm quality.
Zinc is required for the development of sperm. A few studies have revealed that a zinc deficit can contribute to poor sperm quality.
A study published in 2020 found that nutritional supplements containing zinc and folic acid had no effect on sperm count, function, or live birth rates.
6.Iron
Iron deficiency can cause ovulatory infertility (a potential barrier to childbirth). Supplementing with iron seems to reduce the risk of ovulatory infertility in a long-term study of more than 18,000 women conducted in 2006.
If you know you have an ovulatory issue, talk to your doctor about how to get more iron in your diet or whether you should take iron supplements.
7.Vitamin D
They are for both men and women
Improves ovarian stimulation and semen quality.
A lack of the “sunshine vitamin,” vitamin D, has been related to infertility in women in certain studies.
Vitamin D is necessary for both female and male reproductive health. Depending on your levels, seek guidance from a healthcare expert about an appropriate supplemental dose.
