Blog Post:
Fertility is a topic that many couples struggle with. For some, conceiving a child comes easily, but for others, it can be a long and difficult journey. Many couples turn to fertility treatments and medications, but there are also natural ways to boost fertility. One of these ways is through DIY fertility boosting supplements and vitamins. In this blog post, we will discuss the top DIY fertility supplements and vitamins, their benefits, and how to incorporate them into your daily routine.
1. Folate (Folic Acid)
Folate, also known as folic acid, is a B vitamin that is essential for the healthy development of a baby. It is recommended for women who are trying to conceive, as well as during pregnancy. Folate helps prevent birth defects in the baby’s brain and spine. It also plays a role in ovulation and egg quality. While most prenatal vitamins contain the recommended daily dose of 400-800 mcg of folic acid, you can also boost your intake by incorporating folate-rich foods into your diet such as leafy greens, citrus fruits, and beans.
2. Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is a powerful antioxidant that plays a crucial role in the production of energy in our cells. It has been found to improve sperm quality and egg quality in women. As we age, our levels of CoQ10 naturally decline, so supplementing with this vitamin can be beneficial for both men and women trying to conceive. The recommended daily dose for women is 100-200 mg, and for men, it is 200-300 mg. You can also find CoQ10 in foods such as oily fish, organ meats, and whole grains.
3. Vitamin D
Vitamin D is known as the “sunshine vitamin” because our bodies produce it when exposed to sunlight. It is essential for overall health and fertility, as it regulates hormone levels and improves egg quality. Studies have shown that women with low levels of vitamin D are more likely to have fertility issues. The recommended daily dose is 600-800 IU, but it is always best to get your levels checked by a doctor before supplementing. You can also increase your vitamin D intake by spending more time outdoors or consuming foods like fatty fish, eggs, and mushrooms.
4. Zinc
Zinc is a mineral that plays a crucial role in male and female fertility. It helps with hormone production, egg and sperm development, and maintaining a healthy menstrual cycle. Studies have shown that zinc deficiency can lead to fertility problems in both men and women. The recommended daily dose is 8-11 mg for women and 11-12 mg for men. You can find zinc in foods such as oysters, beef, pumpkin seeds, and chickpeas.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for overall health, and they also play a role in fertility. They help regulate hormone levels, reduce inflammation, and improve egg quality. Studies have shown that a diet rich in omega-3s can increase the chances of pregnancy and live birth in women undergoing fertility treatments. The recommended daily dose is 1-2 grams, and you can find omega-3s in foods like salmon, chia seeds, and walnuts.
DIY Fertility Boosting Supplements and Vitamins
6. Maca Root
Maca root is a popular supplement known for its hormone-balancing properties. It has been used for centuries to boost fertility and libido in both men and women. Studies have shown that maca root can improve sperm quality, increase sperm count, and regulate menstrual cycles. The recommended daily dose is 1500-3000 mg, and it can be taken in capsule or powder form.
7. Vitex (Chasteberry)
Vitex, also known as chasteberry, is a natural herb that has been used for centuries to regulate hormone levels and improve fertility. It works by stimulating the production of luteinizing hormone (LH), which plays a crucial role in ovulation and the menstrual cycle. Studies have shown that vitex can increase the chances of pregnancy in women with irregular cycles. The recommended daily dose is 900-1000 mg, and it can be taken in capsule or tincture form.
8. L-Arginine
L-arginine is an amino acid that plays a role in sperm production and quality. It also helps with blood flow to the uterus, which is essential for implantation. Studies have shown that supplementing with L-arginine can improve sperm count, motility, and morphology. The recommended daily dose is 1000-3000 mg, and it can be found in foods like turkey, chicken, and pumpkin seeds.
9. Vitamin E
Vitamin E is a powerful antioxidant that helps protect our cells from damage. It has been found to improve sperm quality and motility in men. In women, it can help with hormone balance and improve egg quality. The recommended daily dose is 15-30 mg, and you can find vitamin E in foods like almonds, sunflower seeds, and spinach.
10. Iron
Iron is a mineral that is essential for the production of healthy eggs and sperm. It also helps with the transportation of oxygen to the reproductive organs. Studies have shown that iron deficiency can lead to fertility problems in both men and women. The recommended daily dose is 8-18 mg, and you can find iron in foods like red meat, leafy greens, and beans.
Summary:
Boosting fertility naturally can be done through incorporating DIY supplements and vitamins into your daily routine. Some of the top fertility-boosting supplements include folate, CoQ10, vitamin D, zinc, omega-3 fatty acids, maca root, vitex, L-arginine, vitamin E, and iron. These supplements are known for their benefits in regulating hormone levels, improving egg and sperm quality, and increasing chances of pregnancy. It is always best to consult with a doctor before starting any new supplements and to also focus on a healthy diet and lifestyle for optimal fertility.