Natural Fertility: What Supplements Should I be Taking for Fertility?
Even if your diet consists of many of these vitamins, it’s still important to consider taking supplements, but what should you take? More information on appropriate supplements when you are tying to conceive.
B-12
B-12 is one of the supplements that I highly recommend to everyone. B-12 is fortified in foods such as nut milk or soy milk, cereals, nutritional yeast, or supplements. No plant foods truly has enough active vitamin B-12. If you eat eggs and cheese, you are probably getting enough B-12. I recommend at least 10 micrograms of B-12 a day if you are vegan. If you are vegetarian or on a regular diet, you want at least 3 micrograms. If you are trying to get pregnant, you should be taking a prenatal supplement that has the amount that you need, or take an additional vitamin B supplement.
Vitamin D
Another important supplement is vitamin D. It also has been shown to increase live birth rates as we believe it positively impacts the lining of the uterus. Foods fortified with Vitamin D are cows milk, nut milks, or soy milks, but I have spent years tracking people’s vitamin levels and almost everyone is Vitamin D deficient. Vitamin D also comes from sun exposure, but the truth is almost everyone needs supplemental Vitamin D. I recommend Vitamin D-3 with 1000-2000 IUs a day. You may even get on a prescription strength if your doctor finds it necessary.
Folic Acid
Folic acid or folate is crucial to prevent neural tube defects and cell development, which can play a role in infertility. Folate is naturally found in leafy greens, avocado, asparagus, broccoli, and beans, but I don’t believe that dietary consumption is enough. Breads and carbohydrates are fortified with folic acid. At least 400 mgs per day is enough to potentially prevent a neural tube defect. All prenatal vitamins contain folic acid. I typically recommend 800 mgs per day. Some patients have difficulty processing folic acid so if that’s a concern for you, it’s worth taking a methylated version. Many of us recommend methylated folate instead of testing for MTHFR since it is not harmful and may potentially be beneficial.
Low Egg Quality or Ovarian Reserve
Vitamins and supplements can possibly improve fertility and there is a long list of them that are available. I believe antioxidants have the most evidence of improving cell repairment and decreasing oxidative stress. So making sure you are taking vitamin E and C which are normally in your prenatal vitamin.
If you have poor ovarian reserve, egg quality, or you are getting older, evidence suggests that CoQ10 may be helpful. It is an enzyme important for mitochondrial function can be helpful to improve egg quality. I recommend taking 200 mg of CoQ10 two to three times a day. Typically, coQ10 has minimal side effects.
DHEA is another hormone that is a precursor made from the ovaries and adrenal glands which is important for early development of ovarian follicles. If you have low egg quality or reserve, you may benefit from DHEA supplementation. I recommend 25 mg two to three times per day. But NOTE: DHEA can cause some side effects including acne and oily hair. Always talk to your doctor to see if this is one that would be helpful for you or not.
I know this is a lot of information. Your body is unique in what it needs, so talking to your doctor is important. Your physician also needs to know that you are taking a supplement if you start taking any of these supplements. I also want to say things like stress, anxiety, and depression are not helpful in your fertility journey. I know saying that does not help, so please see a mental health specialist if you are struggling with depression and anxiety. If you are often stressed, consider alternatives such as acupuncture or yoga which may improve mental health and stress levels while also improving your fertility.