The Power of Supplements: 50 Nutrients to Aid in Conception at Home
For couples trying to conceive, the journey can be both exciting and challenging. While there are many factors that can affect fertility, one aspect that is often overlooked is nutrition. Our bodies require a variety of vitamins, minerals, and other nutrients in order to function properly, and this is especially true when it comes to fertility. In fact, research has shown that certain supplements can greatly improve the chances of conception and support a healthy pregnancy. In this blog post, we will explore 50 of the most important nutrients that can aid in conception at home.
1. Folic Acid
Folic acid, also known as folate, is a B vitamin that is essential for a healthy pregnancy. It helps to prevent birth defects in the baby’s brain and spine, and also supports the development of the placenta. It is recommended that women who are trying to conceive take 400-800 micrograms of folic acid daily.
2. Vitamin D
Vitamin D is important for maintaining healthy levels of calcium and phosphorus in the body, which are crucial for the development of strong bones and teeth in the baby. It also plays a role in regulating hormones and ovulation. Women who are trying to conceive should aim for 600-800 IU of vitamin D daily.
3. Iron
Iron is necessary for the production of red blood cells, which carry oxygen throughout the body. During pregnancy, the body needs even more iron to support the growing baby and placenta. Women who are trying to conceive should aim for 27 milligrams of iron daily.
4. Vitamin C
Vitamin C is a powerful antioxidant that helps to protect cells from damage. It also aids in the absorption of iron and supports a healthy immune system. Women who are trying to conceive should aim for 85 milligrams of vitamin C daily.
5. Coenzyme Q10
Coenzyme Q10, or CoQ10, is a nutrient that is essential for energy production in cells. It also has antioxidant properties and has been shown to improve egg quality in women who are trying to conceive. The recommended dose for women trying to conceive is 100-200 milligrams daily.
6. Calcium
Calcium is crucial for the development of strong bones and teeth in the baby. It also helps to regulate blood pressure and maintain a healthy nervous system. Women who are trying to conceive should aim for 1,000 milligrams of calcium daily.
7. Vitamin E
Vitamin E is an antioxidant that helps to protect cells from damage. It also supports a healthy immune system and has been shown to improve sperm quality in men. Women who are trying to conceive should aim for 15 milligrams of vitamin E daily.
8. Zinc
Zinc is an important mineral for both men and women when it comes to fertility. It plays a role in sperm production and also helps to regulate hormones in women. Women who are trying to conceive should aim for 8-11 milligrams of zinc daily.
9. B Vitamins
The B vitamins, including B6, B12, and B9 (folic acid), are essential for a healthy pregnancy. They help to support the development of the baby’s nervous system and aid in the production of red blood cells. Women who are trying to conceive should aim for 5-50 milligrams of each B vitamin daily.
10. Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that are essential for the development of the baby’s brain and eyes. They also help to regulate hormones and support a healthy immune system. Women who are trying to conceive should aim for 200-300 milligrams of DHA and EPA (types of omega-3 fatty acids) daily.
11. Magnesium
Magnesium is a mineral that is involved in over 300 biochemical reactions in the body. It helps to regulate blood sugar levels and supports a healthy nervous system. Women who are trying to conceive should aim for 310-400 milligrams of magnesium daily.
12. Selenium
Selenium is a mineral that has antioxidant properties and helps to support a healthy immune system. It also plays a role in sperm development in men. Women who are trying to conceive should aim for 55 micrograms of selenium daily.
13. Choline
Choline is a nutrient that is important for brain development in the baby. It also helps to regulate the nervous system and support a healthy liver. Women who are trying to conceive should aim for 450 milligrams of choline daily.
14. Vitamin A
Vitamin A is essential for the growth and development of cells in the baby. It also supports a healthy immune system and aids in the development of organs. Women who are trying to conceive should aim for 4,000-5,000 IU of vitamin A daily.
15. L-arginine
L-arginine is an amino acid that plays a role in sperm production and can help to improve blood flow to the reproductive organs. Men who are trying to conceive should aim for 1,000-3,000 milligrams of L-arginine daily.
The Power of Supplements: 50 Nutrients to Aid in Conception at Home
16. Acetyl-L-carnitine
Acetyl-L-carnitine is an amino acid that has been shown to improve sperm quality and motility. It also has antioxidant properties and supports a healthy immune system. Men who are trying to conceive should aim for 500-1,000 milligrams of acetyl-L-carnitine daily.
17. Vitamin K
Vitamin K is necessary for blood clotting and bone development in the baby. It also supports a healthy immune system and aids in the absorption of calcium. Women who are trying to conceive should aim for 90 micrograms of vitamin K daily.
18. Probiotics
Probiotics are beneficial bacteria that help to support a healthy digestive system. They also aid in the absorption of nutrients and support a healthy immune system. Women who are trying to conceive should aim for 1-10 billion CFUs (colony-forming units) of probiotics daily.
19. L-carnitine
L-carnitine is an amino acid that has been shown to improve sperm quality and motility. It also has antioxidant properties and supports a healthy immune system. Men who are trying to conceive should aim for 2-4 grams of L-carnitine daily.
20. Ashwagandha
Ashwagandha is an herb that has been used in traditional medicine for centuries. It has been shown to improve sperm quality and reduce stress, which can have a negative impact on fertility. Men who are trying to conceive should aim for 300-600 milligrams of ashwagandha daily.
21. Myo-inositol
Myo-inositol is a nutrient that has been shown to improve egg quality and regulate hormones in women with polycystic ovary syndrome (PCOS). Women who are trying to conceive should aim for 2-4 grams of myo-inositol daily.
22. N-acetyl cysteine
N-acetyl cysteine (NAC) is an antioxidant that has been shown to improve sperm quality and reduce oxidative stress. Men who are trying to conceive should aim for 600-1,200 milligrams of NAC daily.
23. Glutathione
Glutathione is a powerful antioxidant that helps to protect cells from damage. It also supports a healthy immune system and has been shown to improve sperm quality in men. Men who are trying to conceive should aim for 250-500 milligrams of glutathione daily.
24. Lycopene
Lycopene is an antioxidant that is found in high levels in certain fruits and vegetables, such as tomatoes and watermelon. It has been shown to improve sperm quality and reduce oxidative stress. Men who are trying to conceive should aim for 4-8 milligrams of lycopene daily.
25. Alpha-lipoic acid
Alpha-lipoic acid is an antioxidant that helps to protect cells from damage. It also aids in the production of energy and supports a healthy immune system. Women who are trying to conceive should aim for 300-600 milligrams of alpha-lipoic acid daily.
26. DHEA
DHEA (dehydroepiandrosterone) is a hormone that can help to improve egg quality and regulate hormones in women with low ovarian reserve. Women who are trying to conceive should aim for 25-75 milligrams of DHEA daily.
27. Melatonin
Melatonin is a hormone that helps to regulate the body’s sleep-wake cycle. It also has antioxidant properties and has been shown to improve egg quality in women. Women who are trying to conceive should aim for 3-10 milligrams of melatonin daily.
28. Vitex
Vitex, also known as chasteberry, is an herb that has been used to regulate hormones and support fertility for centuries. It has been shown to improve ovulation and regulate menstrual cycles in women with irregular periods. Women who are trying to conceive should aim for 1-2 grams of vitex daily.
29. Maca
Maca is an herb that has been used for its fertility-enhancing properties for centuries. It has been shown to improve sperm quality and regulate hormones in both men and women. Men and women who are trying to conceive should aim for 1-3 grams of maca daily.
30. Pycnogenol
Pycnogenol is a plant extract that has been shown to improve sperm quality and reduce oxidative stress. Men who are trying to conceive should aim for 100-200 milligrams of pycnogenol daily.
31. L-arginine and Pycnogenol
When taken together, L-arginine and pycnogenol have been shown to improve sperm quality and motility in men. Men who are trying to conceive should aim for 1.7 grams of L-arginine and 80 milligrams of pycnogenol daily.
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