Blog Post:
Fertility is a crucial aspect of a woman’s life, and it is essential to maintain a healthy and balanced diet to increase the chances of conceiving. Along with a nutritious diet, taking essential supplements can also help improve fertility in women. These supplements provide the necessary nutrients that may be lacking in a woman’s diet, which can have a significant impact on her fertility. In this blog post, we will discuss the essential nutrients for fertility and DIY supplement ideas for women.
1. Folic Acid:
Folic acid is a crucial nutrient for fertility as it helps in the production of healthy eggs. It is a type of B vitamin that is essential for the proper development of the neural tube in the fetus. It also helps in the formation of red blood cells and aids in the absorption of iron. Folic acid is commonly found in leafy green vegetables, beans, citrus fruits, and whole grains. However, if you are trying to conceive, it is recommended to take a folic acid supplement of 400-800 mcg daily to ensure adequate intake.
DIY Supplement Idea: One can easily make a folic acid supplement at home by mixing 1 tablespoon of nutritional yeast with a cup of orange juice and consuming it daily. Nutritional yeast is an excellent source of folic acid and has a cheese-like flavor, making it a great addition to meals as well.
2. Vitamin D:
Vitamin D plays a vital role in regulating hormones and promoting healthy ovulation. It also helps in the absorption of calcium, which is essential for bone health. Low levels of vitamin D have been linked to infertility, so it is crucial to maintain adequate levels. Exposure to sunlight is the best source of vitamin D, but if that is not possible, taking a supplement of 1000-2000 IU daily is recommended.
DIY Supplement Idea: Fortified milk and orange juice are excellent sources of vitamin D. One can make a DIY supplement by mixing a cup of fortified milk or orange juice with a tablespoon of cod liver oil, which is a rich source of vitamin D.
3. Iron:
Iron is an essential mineral for fertility as it helps in the production of hemoglobin, which carries oxygen to the reproductive organs. It also aids in the production of healthy eggs and regulates the menstrual cycle. Women who are trying to conceive should aim to consume 18 mg of iron daily. Iron can be found in red meat, poultry, seafood, beans, and leafy green vegetables.
Essential Nutrients for Fertility: DIY Supplement Ideas for Women
DIY Supplement Idea: One can make a DIY iron supplement by soaking 2-3 dried apricots in a cup of water overnight and consuming the water in the morning. Dried apricots are an excellent source of iron and can help boost iron levels in the body.
4. Omega-3 Fatty Acids:
Omega-3 fatty acids are essential for fertility as they help regulate hormones and improve the quality of cervical mucus. They also aid in the development of the baby’s nervous system during pregnancy. The best sources of omega-3 fatty acids are fatty fish like salmon, sardines, and mackerel. If you are not a fan of fish, you can take a supplement of 1000-2000 mg daily.
DIY Supplement Idea: One can make a DIY omega-3 fatty acid supplement by blending 2 tablespoons of flaxseeds with a cup of yogurt and consuming it daily. Flaxseeds are an excellent plant-based source of omega-3 fatty acids and can be easily incorporated into meals as well.
5. Zinc:
Zinc is a crucial mineral for fertility as it helps in the production of healthy eggs and regulates the menstrual cycle. It also plays a role in the production of testosterone, which is essential for male fertility. Women trying to conceive should aim to consume 8-12 mg of zinc daily. Zinc can be found in oysters, beef, pork, chicken, and fortified breakfast cereals.
DIY Supplement Idea: One can make a DIY zinc supplement by mixing a cup of pumpkin seeds with a tablespoon of sesame seeds and consuming it daily. Pumpkin and sesame seeds are excellent sources of zinc and can be easily added to salads, smoothies, or oatmeal.
In addition to these essential nutrients, it is also essential to maintain a healthy weight and reduce stress levels to improve fertility. Consult with a healthcare provider before starting any new supplements, and always choose high-quality supplements from reputable brands.
In summary, taking essential supplements can help improve fertility in women by providing necessary nutrients that may be lacking in their diet. Folic acid, vitamin D, iron, omega-3 fatty acids, and zinc are some of the essential nutrients for fertility. DIY supplement ideas using easily available ingredients can be incorporated into the daily routine to boost fertility.