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. According to the ASRM definition, infertility occurs when “a couple is unable to achieve pregnancy after a year of unprotected intercourse.”
In general terms, infertility is some form of disorder of either (or both of) 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 deal with in one short article. So in this one, we are focusing on a fairly basic problem, which is how diets, and more specifically, vitamin intake, can affect both men and women in ways that will diminish their ability as a couple to reproduce.
It’s important to understand that vitamins can play different roles in the whole fertility cycle. The levels of a vitamin at various points in the process from ovulation through fertilization to birth may and sometimes do have different – 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.
Where do vitamins B and D come from?
The best sources of all forms of vitamin B are whole grains, brown rice, barley and millet; red meat, poultry and fish; eggs, milk and cheese; beans and lentils; seeds and almond nuts; broccoli, spinach and kai lan; citrus fruits, avocados and bananas. Vitamin D exists in two main isoforms. Vitamin D3 (cholecalciferol) is either derived from direct exposure to ultraviolet-B light, or from intake of foods like fatty fish, cod liver oil or egg yolk. Vitamin D2 (ergocalciferol) is derived from fungi such as mushrooms and yeast.What are the normal vitamin B levels and RDAs?
- B6: range is 5 – 50 ug/L. 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, 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