I’m sure you already know the wonderful benefits of prenatal vitamins.
They are one of the simplest to make sure you and your baby are off to the best possible start.
They do a thorough job at bridging any nutritional gaps you might have in your diet.
This helps ensure that both of you are well taken care of and free from harmful nutrient deficiencies.
Prenatal vitamins are best utilized before, during, and after pregnancy.
The reason they’re so useful before getting pregnant is because they set you up with the proper amount of vitamins and minerals and safeguard you against any deficiencies.
That being said… could they help you get pregnant in the first place?
Let’s take a look!
Prenatal Vitamins and Fertility
In order to get pregnant, your reproductive system and overall health need to be in check.
Your body needs to be fully primed with all the essential vitamins and minerals.
This can be achieved with a nutritious diet and proper supplementation to fill in any potential gaps.
If all systems are GO, you primly position yourself to be in the best possible state to conceive.
Some nutrients in prenatal vitamins are especially beneficial for finally getting that pregnancy test to read positive (+)!
Studies suggest that women supplementing with a multivitamin on a daily basis have a lower risk of experiencing ovulatory infertility.
The journal of Fertility And Sterility of the American Society For Reproductive Medicine published a study including 18,555 women over the course of 8 years who attempted or successfully got pregnant.
The results showed that women who took a multivitamin supplement 6+ times per week had the lowest rate of infertility.
Women taking a multivitamin 3-5x per week and 2x per week also had a lower rate of infertility compared to women not taking any multivitamin.
The mutivitamin consisted of folic acid, vitamins B-1, B-2, B-6, B-12, D, C and E, niacin, retinol, copper, zinc, magnesium, iron, pantothenic acid, and manganese.
The results suggested that the B-vitamins, vitamin B9 (folic acid) in particular seemed to have the greatest effect on ovulatory fertility.
Although this study didn’t use a “prenatal” vitamin per say, the ingredients in the multivitamin are very similar, especially since prenatal vitamins are particularly focused on the inclusion of folic acid/vitamin B9.
In addition to supplements, make sure you’re eating foods rich in folic acid such as asparagus, spinach, collard greens, okra, broccoli, Brussels sprouts, avocado, citrus fruits, lentils, peas, nuts, and whole grains.
Zinc, another major player in prenatal vitamins, has been shown to be exceptionally important for healthy fertility.
This includes you and your man!
The American Pregnancy Association brings out that zinc contributes to a woman’s fertility and ovulation and the production of testosterone and semen in men.
Zinc deficiencies have also been related to impaired sperm production.
Make sure you and your partner are getting adequate amounts of zinc on a daily basis.
Men should get 11 mg of zinc per day and women should get 8 mg.
This amount jumps to 11 mg for women that are already pregnant and 12 mg during lactation.
Increase your daily zinc intake with foods such as oysters, whole grains, beans, flax seeds, lobster, crab, beef, shrimp, pumpkin seeds, and dairy products.
A very common prenatal ingredient is Vitamin D, which is essential for the formation of female and male sex hormones.
Vitamin D aids in stimulating estrogen and progesterone production, increases sperm viability, and regulates the menstrual cycle.
All of which boost fertility…
A lack of vitamin D may also increase infertility in females.
You don’t want to risk becoming vitamin D deficient.
Supplement your diet with a quality prenatal vitamin along with eggs, fatty fish, mushrooms, dairy, almond milk, and cod liver oil.
Sitting outside in the sun for 10-15 minutes is also a great way to get your daily dose of vitamin D.
Vitamin C is frequently included in many prenatal supplements.
If fertility is an issue, vitamin C may give you (and your partner) the boost you need.
A study published in Reproductive Biology and Endocrinology journal included 150 women with luteal defect (causing issues with menstruation and fertility) and showed that the women supplementing with 750 mg of vitamin C had a significantly higher rate of pregnancy (25%) during a 6-month time frame, compared to women who were left untreated (11%).
The journal Fertility and Sterility published a study that concluded vitamin C is beneficial for the quality of sperm and safeguards sperm DNA from potential damage.
One main factor leading to female and male infertility is a high level of oxidative stress.
The antioxidant properties in vitamin C can protect both sexes from the harmful effects of oxidative stress.
This vitamin may also help the mobility of sperm by preventing them from clumping together.
Boost your fertility with a good vitamin C supplement and foods naturally rich in vitamin C, such as: kale, strawberries, red peppers, grapefruit, guava, oranges, red peppers, kiwi, and green peppers.
This fat-soluble vitamin is frequent among prenatal supplements.
It’s been suggested that men who are experiencing fertility issues also have poor levels of Vitamin E.
If sperm isn’t healthy it can lead to a number of problems such as lower fertilization and higher rates of miscarriage and spontaneous abortion.
One study showed that just after 1 month of supplementing with vitamin E, men experienced a 10% boost in fertility.
Along with males, Vitamin E is also beneficial for female fertility.
Fertility and Sterility published a study that showed women who supplemented with 600 mg daily of vitamin E had a 52% increase in uterine thickness and 72% boost in uterine blood supply.
All very important factors in fertility!
For the health of both parties fertility, add in some of these vitamin E rich foods to your diet: spinach, avocado, almonds, sweet potatoes, sunflower seeds, butternut squash, wheat germ, olive oil, and trout.
A deficiency of this particular vitamin has been linked to an increase in egg and sperm damage.
Vitamin B6 helps regulate a woman’s menstrual cycle, which is important for raising the chances of conceiving.
It’s been suggested that women experiencing fertility issues can see improvement with B-vitamins, in particular B6.
B6 has been shown to significantly increase the quality and regularity of ovulation.
Steer clear of processed food, caffeine, refined sugar and smoking because they are all potentially linked to lowering your B6 levels.
Good sources of vitamin B6 are bananas, chickpeas, tuna, turkey, salmon, spinach, bell peppers, celery, cauliflower, garlic, asparagus, cabbage, liver, nuts, and cottage cheese.
Vitamin B12 is another vitamin that’s important for both male and female fertility.
Adequate amounts of B12 will help the quantity and function of sperm.
It’s also been suggested that increased levels of vitamin B12 may improve sperm quality in men experiencing infertility.
For women, proper daily doses of B12 are shown to support regular menstrual cycles, ovulation, and thickening of the endometrium.
Some good sources of Vitamin B12 are beef, lamb, liver, cheese, clams, fish, crab, poultry, and milk.
This vitamin isn’t usually present in plant foods, so if you’re vegan or vegetarian, focus on fortified foods such as breakfast cereals and grains and milk alternatives like soymilk and almond milk.
A good prenatal supplement with vitamin B12 is also a great way to ensure you’re getting your correct daily amount.
Iron is a huge component of prenatal supplements.
Some studies suggest that women are 60% more likely to suffer from lack of ovulation and poor embryo development if they are deficient in iron.
In order to get pregnant, women must have an adequate supply of iron in their blood.
Prenatal vitamins help a great deal with daily iron needs.
Good dietary sources of iron include spinach, liver, lentils, black beans, grass-fed beef, pistachios, raisins, and dark chocolate.
Omega-3 Fatty Acids
This particular fatty acid may be able to help regular hormones in the body, which is crucial for optimum fertility.
It’s suggested that omega-3 fatty acids may promote ovulation by elevating the flow of blood to the reproductive system, boost ovulation, and increase the overall health of the uterus.
Prenatal vitamins that include DHA are a wonderful way to get your daily amount of omega-3 fatty acids.
Main food sources of omega-3 fatty acids are predominately fish including salmon, tuna, oysters, halibut, sardines, herring, and trout.
Flaxseed, pumpkin seeds, and walnuts are also good sources of omega-3.
Prenatal vitamins are packed with vital nutrients that can benefit you before, during, and after pregnancy.
Not only that, but they can also help you start your pregnancy journey.
If you’re trying to get pregnant, start supplementing with a prenatal vitamin daily to boost your chances of conceiving.
Prenatal vitamins ensure that you’re getting an adequate supply of vitamins and minerals that foster a healthy body and reproductive system.
Some of these special nutrients include folic acid, iron, zinc, vitamins B6, B12, E, C, D, and omega-3 fatty acids.
Don’t forget about the health of your partner when trying to get pregnant.
Make sure he’s getting his fair share of vitamins and minerals such as vitamin B12, vitamin B6, vitamin E, vitamin C, vitamin D, and zinc.
Both of you should include nutrient dense foods on a daily basis along with a prenatal vitamin for you and specific supplements for him.
Keeping your bodies fit, healthy, and nourished will be the golden ticket to boost fertility and your chance of getting pregnant.
For help on which prenatal supplement you should take, check out our current list of the 10 best prenatal vitamins.