According to the American Society for Reproductive Medicine (ASRM), roughly 10 to 15 percent of American couples experience infertility to some degree in their attempts to conceive. In general terms, infertility is some form of disorder of either (or both) the male or female reproductive systems, which prevents the conception of a child or the ability of the woman to carry a pregnancy through to delivery. There are too many possible causes of infertility to discuss in one article. So, in this one, we are focusing on a fairly basic problem: how vitamin deficiencies can affect fertility and diminish a couple’s ability to reproduce.
Vitamins can play various roles throughout the entire fertility cycle. The levels of a vitamin at various points in the process, from ovulation through fertilization, to birth, may have different, and even opposing, effects. So it’s essential to look at the broader picture of how and when (and why) a specific vitamin can play some role in fertility.
Generally, the vitamins most often involved in promoting fertility are the vitamin B group (specifically B6, B9, and B12) and Vitamin D.
How do B and D vitamin deficiencies impact male fertility?
Vitamin B
Research has shown that vitamin B12 is vital in boosting sperm motility and improving sperm concentration. It also helps to prevent DNA damage in the cell nucleus. B12 deficiency may also play a role in premature ejaculation, erectile dysfunction, and loss of libido.
Vitamin D
Research has already shown that Vitamin D deficiency affects the reproductive performance of males, leading to the production of sperm cells that are damaged or abnormal, particularly in the structure of their DNA (chromatin), which can affect their ability to function properly and fertilize an egg. Another study shows that men with vitamin D deficiency produced fewer sperm and had reduced sperm motility compared to those with healthy vitamin D levels.
How do B and D vitamin deficiencies impact female fertility?
Vitamin B
Vitamin B6 and B12 not only help to promote egg health but can also prevent ovulatory infertility.
Folic acid (vitamin B9) helps form the neural tube from which the brain and spinal column will grow. Adequate levels of folic acid can help prevent major birth defects of the brain like anencephaly, and of the spine, like spina bifida.
Women who are trying to conceive should take a minimum of 400 µg of folic acid every day, since the formation of the central nervous system in the fetus starts 3-4 weeks after conception, maybe before they become aware that they are already pregnant. By this time, adding folic acid to the diet may be too late to prevent some birth defects.
Women who have already had a pregnancy that was affected by a neural tube defect should be taking 4,000 µg of folic acid each day from one month before trying to become pregnant and through the first trimester.
Vitamin D
In pregnant women, low vitamin D levels are linked to preeclampsia, gestational diabetes, and adverse pregnancy outcomes.
Vitamin D deficiency has been associated with a number of fertility problems, including endometriosis, uterine fibroids and reduced IVF success. There are also higher rates of adverse pregnancy outcomes, including preterm births. It’s also important to remember that a newborn baby’s vitamin D level also largely depends on the mother’s vitamin D status.
Where do vitamins B and D come from?
The best sources of vitamin B are whole grains such as brown rice, barley, and millet; red meat, poultry, and fish; eggs, milk and cheese; beans and lentils; seeds and almond nuts; broccoli, spinach, avocados, and bananas.
Vitamin D exists in two main isoforms. The best way to get vitamin D3 (cholecalciferol) naturally is from direct exposure to ultraviolet-B light from the sun. It is also found in foods like fatty fish, cod liver oil, or egg yolk, but in very small amounts. Vitamin D2 (ergocalciferol) is derived from fungi such as mushrooms and yeast. D2 needs to be converted to D3 in the body, so these sources are not usually as useful to build vitamin D levels.
What are the normal vitamin B levels and RDAs?
- B6: range is 5 – 50 ug/L. The recommended daily amount (RDA) is 1.5 mg for women and 1.7 mg for men.
- B9: range is 2.7 – 17.0 nanograms per milliliter (ng/mL). Recommended daily amount (RDA) is 400 ug
- B12: range is 160 – 950 picograms per milliliter (pg/mL). Recommended daily amount (RDA) is 2.4 μg
What is a normal vitamin D level?
From a blood sample, the vitamin D level is measured and rated using the Endocrine Society classification:
- Adequate: 30 ng/ml or greater.
- Insufficient: 21 – 29 ng/ml.
- Deficient: less than 20 ng/ml
The current recommended daily amount (RDA) for vitamin D is 600 µg, except for the particular case of pregnant women with a history of neural tube defects in previous pregnancies.
About vitamin supplements
There are many simple over-the-counter products that can provide any missing vitamins and minerals when trying to conceive. Remember, though, that not all advertised products will deliver what they might promise. Supplements should be sourced from a qualified and ethical site that will deliver exactly what they are advertising.
For Vitamin D, the simple option of drops that can be added to any drink is offered by our own Vitamin D supplement, which delivers the recommended daily dose of 400 IU.
The perfect supplement for vitamin B is the Israeli OTC called B Card, which has as active ingredients 1,000 µg folic acid, 10 mg of vitamin B6, and 400 µg of vitamin B12.
Other reasons why good nutrition is important for fertility
In addition to medically-influenced conditions, several lifestyle factors have been linked to fertility struggles in both women and men, including nutritional deficiencies. For many couples, nutrition and nutritional deficiencies can not only significantly impact general fertility health, but it can also influence the success of conception. In fact, poor nutrition is one of the leading causes of infertility in both men and women.
When it comes to conception, nutrition can influence a number of factors including weight, hormone levels, cycle regularity, egg quality and sperm health.
Weight
For couples looking to conceive, weight can be a contributing factor to fertility complications. Too little or too much extra weight in both men and women can affect various aspects of reproductive health and decrease their odds of conceiving.
Hormone levels
A number of hormones can exercise a significant and sometimes potentially adverse impact over men and women’s fertility. Nutritional intake and even lack thereof, can play a significant role in maintaining balance and preventing fluctuations in one or more of the body’s natural chemicals that might lead to difficulty in the ability to conceive.
There’s no doubt that when it comes to trying to concieve, balancing the phases of women’s menstrual cycle will increase the chances of healthy ovulation and conception. Proper nutrition can help regulate cycles and maintain healthy ovulation cycles. Supplementation to regulate the menstrual cycle and balance hormones such as the Women’s Hormone Support Pack may be helpful, but clear it with the ob/gyn first.
Ovarian health and egg quality
In years past, doctors and researchers believed that age was the determining factor in ovarian health, and thereby fertility. Although it is true that age plays a role in overall egg health, other factors such as diet and nutrient intake can also affect the health of the ovaries and viability of eggs for conception. For women struggling with fertility, experts have found that in many cases, 90 days of healthy habits can be enough time to improve egg health and positively benefit fertility.
For most men, nutritional deficiencies and unhealthy weight may alter hormone levels, causing problems ranging from low sperm count and motility, or performance abilities in the bedroom.
What should I include in my diet for optimal fertility?
Nutrient deficiencies in Vitamin C, antioxidants, folate, folic acid, omega-3, amino acids, vitamin A, B, D and iron are just some of the key nutrients that have been proven to impact fertility, and thus deficiencies in these areas can have adverse impacts on conception success.
Antioxidants
Oxidative stress, which happens when there’s an imbalance between free radicals and antioxidants, can harm eggs and sperm. Eating a fertility-friendly diet rich in antioxidants can help protect reproductive cells from this damage and improve the chances of healthy conception. Fruits like dark colored berries, citrus fruits, pomegranate, dark leafy greens, raw nuts and seeds, and certain spices such as turmeric should be included in meals regularly. If this is not possible then supplementing with an antioxidant blend containing resveratrol, such as The Longeivity Pack, may be beneficial.
Antioxidants help in the removal of free oxidative radicals, that are notorious for causing damage to the deoxyribonucleic acid (DNA) found in cells. This DNA damage, especially for the sperm and ova, can be catastrophic when it comes to fertility health since the two only have one copy of parent DNA; thus, damage to that DNA leads to egg and sperm destruction.
Healthy fats
While unhealthy fats or trans fats have been linked to a heightened risk of ovulatory infertility and a decline in insulin sensitivity, healthy fats can have a positive impact on overall and reproductive health. As the unhealthy trans fats are found in hydrogenated fats like margarine, fast fried foods, and some baked foods, healthy fats and beneficial omega-3 fatty acids are most commonly found in fish, avocado, nuts, and natural oils like avocado oil.
Omega fatty acids help benefit the maturity and viability of men’s sperm while studies have found that even a short-term omega treatment can also help improve women’s egg quality and help decrease risk of anovulation.
In addition, by aiding in insulin sensitivity, women with fertility factors such as Polycystic Ovarian Syndrome (PCOS) can also reap the benefits from omegas.
Studies have shown that a deficiency in omega-3 may negatively impact women’s ovulation cycles and affect progesterone levels key in regulating the condition of the lining of the uterus.
High-quality protein
Protein is essential for building and repairing every cell in the body. It also plays a key role in hormone production, reproductive health, and the development of eggs and sperm. A healthy diet should include a variety of protein sources such as eggs, organic poultry, grass-fed meat, lentils, beans, and fish.
Breakfast is one of the most important times to consume protein, yet many people fall short by eating toast, cereal, or granola, which often lack enough protein. Starting the day with high-quality protein helps stabilize blood sugar, providing balanced energy and supporting hormone health throughout the day.
Foods to avoid when trying to conceive
- Highly processed foods – lacking nutrients and often loaded with additives
- Too much sugar – impacts blood sugar stability and hormone regulation
- Trans fats – present in fried and packaged snacks, associated with lower fertility
- Alcohol – may disrupt hormone levels and hinder nutrient absorption
- Excessive caffeine – limit to one cup of coffee daily for balance
A fertility diet is a way of eating that supports reproductive health, hormone balance and egg quality or sperm quality. It’s not a fad diet or a rigid set of rules. Instead, it’s about focusing on real, whole foods that provide the body with the nutrients it needs to function optimally and create the best chance for conception and a healthy pregnancy.
FAQs
When should you start a fertility diet?
Most people don’t realize that fertility doesn’t change instantly. For example, the egg released during ovulation started developing about three months earlier. The same is true for sperm, which take around 72–90 days to fully form. This means that the food and habits followed today will affect the egg or sperm used to conceive three months from now. So, when is the best time to start making healthy changes? The answer is now.
- It takes approximately 90 days for eggs to fully develop (folliculogenesis).
- Sperm production (spermatogenesis) takes about 72–90 days.
- Improving nutrient levels, such as B12, iron, folate, and vitamin D, can take several weeks or even months.
Does vitamin deficiencies still matter on fertility treatments?
Fertility treatment isn’t just about medical procedures like IVF. While those options are important, they’re only part of the process. Fertility also depends on overall health, well-being, and the body’s internal balance. Nutrition plays a key role in this and is often the missing piece that helps everything work together.
How much coffee is safe in early pregnancy?
It is generally recommended to limit caffeine intake during pregnancy, as high levels of caffeine have been linked to potential negative effects on both the mother and baby. The American College of Obstetricians and Gynecologists recommends limiting caffeine intake to 200 mg per day during pregnancy. This translates to about one or two cups of coffee per day.
However, if you are undergoing fertility treatments, it is important to discuss your specific situation with your doctor. They may recommend limiting or completely avoiding caffeine during this time in order to optimize your chances of success.
I’ve already made changes to my diet, why am I not pregnant?
Keep going, even if the results aren’t obvious yet. Changes are happening that might not be visible right away. Many people notice they have more energy, sleep better, or see improvements in their menstrual cycles before they get a positive test result. And make sure to see an ob/gyn as soon as possible to rule out any other possible underlying factors of infertility.
