Best Nutrients for Fertility and Preconception Health
Optimizing fertility isn’t just about timing—it’s about nourishing your body for one of the most important journeys it can undertake. Whether you're trying to conceive naturally or preparing for assisted reproductive techniques, focusing on preconception nutrition can make a significant difference in reproductive health for both men and women.
Let’s explore the essential nutrients that support fertility and how they work to prepare your body for a healthy pregnancy.
1. Folate (Vitamin B9)
Why it matters: Folate is crucial in the early development of the fetus and helps prevent neural tube defects. It also supports DNA synthesis and cell division—key processes in fertility.
Recommended daily amount: 400–800 mcg
Sources: Leafy greens, lentils, citrus fruits, avocado, and fortified cereals
Tip: Consider methylated folate for better absorption, especially if you have an MTHFR gene mutation.
2. Vitamin D
Why it matters: Vitamin D helps regulate hormones, supports immune function, and has been linked to improved ovarian function in women and sperm quality in men.
Recommended daily amount: 600–2000 IU (may vary based on deficiency)
Sources: Sunlight, fortified dairy, eggs, salmon, and supplements
Tip: Get your vitamin D levels tested before supplementing.
3. Iron
Why it matters: Iron supports healthy ovulation and prevents anemia, which can impact fertility. Low iron levels are associated with an increased risk of infertility.
Recommended daily amount: 18 mg for women, 8 mg for men
Sources: Red meat, spinach, beans, pumpkin seeds, and iron-fortified grains
Tip: Pair iron-rich foods with vitamin C (like citrus or bell peppers) to boost absorption.
4. Omega-3 Fatty Acids (EPA and DHA)
Why it matters: Omega-3s reduce inflammation, regulate reproductive hormones, and support fetal brain development.
Recommended daily amount: 250–500 mg combined EPA and DHA
Sources: Fatty fish (salmon, sardines), walnuts, flaxseeds, and fish oil supplements
Tip: Choose purified fish oil to avoid heavy metal contamination.
5. Zinc
Why it matters: Zinc plays a key role in egg and sperm development, hormone balance, and cell division.
Recommended daily amount: 8 mg for women, 11 mg for men
Sources: Oysters, pumpkin seeds, lentils, and whole grains
Tip: Zinc deficiency is common—especially in those with high stress or poor diets.
6. CoQ10 (Coenzyme Q10)
Why it matters: CoQ10 supports mitochondrial function, which is essential for egg quality and sperm motility.
Recommended daily amount: 100–300 mg daily (higher doses may be used under medical supervision)
Sources: Organ meats, spinach, broccoli, and supplements
Tip: Ubiquinol form is better absorbed than ubiquinone.
7. Choline
Why it matters: Choline is essential for fetal brain development and may work alongside folate to reduce birth defects.
Recommended daily amount: 425 mg for women, 550 mg for men
Sources: Eggs (especially the yolk), beef liver, soybeans, and cruciferous vegetables
Tip: Many prenatal vitamins lack sufficient choline—consider supplementing if your diet is low in eggs or liver.
8. Antioxidants (Vitamin C, E, Selenium, and Beta-Carotene)
Why they matter: Antioxidants protect eggs and sperm from oxidative stress and DNA damage, improving overall fertility.
Sources:
Vitamin C: Berries, bell peppers, oranges
Vitamin E: Nuts, seeds, avocados
Selenium: Brazil nuts, sunflower seeds, tuna
Beta-Carotene: Carrots, sweet potatoes, dark leafy greens
Final Thoughts
Preparing your body for conception is an act of love, patience, and commitment. While nutrition is only one piece of the fertility puzzle, it's one you can control starting today.
If you’re unsure where to begin, consider working with a naturopathic doctor or nutrition specialist who can run nutrient panels, tailor supplementation, and create a fertility-boosting food plan just for you.
Looking to boost your fertility naturally?
Contact us today for personalized guidance and support on your preconception journey.
