Maximizing Fertility: 36 Supplements and Herbs to Support Your Journey
Trying to conceive can be an emotional and challenging journey for many couples. While there are various factors that can affect fertility, one aspect that can be improved with the right approach is nutrition. In recent years, there has been a growing interest in using supplements and herbs to support fertility and increase the chances of getting pregnant. In this blog post, we will discuss 36 supplements and herbs that have been shown to have positive effects on fertility and how they can be incorporated into a fertility-boosting diet.
1. Folic Acid
Folic acid, also known as folate, is a crucial supplement for women who are trying to conceive. It has been shown to reduce the risk of neural tube defects in babies and help with the development of the placenta. It is recommended that women who are trying to conceive take 400-800mcg of folic acid daily.
2. Coenzyme Q10
Coenzyme Q10 (CoQ10) is an antioxidant that plays a significant role in energy production and cell growth. It has been linked to improved egg quality and ovarian function in women. CoQ10 supplements are available in various forms, and it is recommended to take 100-300mg daily for fertility support.
3. Vitamin D
Vitamin D is essential for overall health, but it also plays a crucial role in fertility. Studies have shown that women who are deficient in vitamin D may have a harder time conceiving. It is recommended to take 600-800IU of vitamin D daily, but it is essential to consult with a healthcare provider for the appropriate dosage based on individual needs.
4. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for reproductive health, as they help with hormone balance and reduce inflammation in the body. They can be found in fatty fish such as salmon, sardines, and mackerel, or taken in supplement form. The recommended dose is 1-2 grams of omega-3 fatty acids daily.
5. Vitamin E
Vitamin E is another antioxidant that can help with fertility by protecting the cells from damage and supporting the reproductive organs’ health. It is recommended to take 400IU of vitamin E daily for fertility support.
6. Zinc
Zinc is a mineral that plays a crucial role in reproductive health. It is involved in the production of sex hormones and can help improve sperm quality in men. It is recommended to take 15-30mg of zinc daily for fertility support.
7. Iron
Iron is essential for red blood cell production and oxygen transport in the body. Women who are trying to conceive are at a higher risk of iron deficiency due to the increased blood volume during pregnancy. It is recommended to take 27-30mg of iron daily for fertility support.
8. Vitamin C
Vitamin C is an antioxidant that has been linked to improved sperm quality and increased fertility in men. It is also essential for hormone balance in women. It is recommended to take 500-1000mg of vitamin C daily for fertility support.
9. L-Arginine
L-arginine is an amino acid that helps with blood flow and can improve sperm quality and motility in men. It is recommended to take 2-3 grams of L-arginine daily for fertility support.
10. Vitamin B6
Vitamin B6 is involved in hormone production and regulation, making it essential for fertility. It has been linked to improved egg quality and increased chances of conception. It is recommended to take 50-100mg of vitamin B6 daily for fertility support.
11. Selenium
Selenium is a mineral that acts as an antioxidant and can improve sperm quality and motility in men. It is also crucial for thyroid health, which can affect fertility. It is recommended to take 55mcg of selenium daily for fertility support.
12. Chasteberry
Chasteberry, also known as Vitex, is an herb that has been used for centuries to support fertility. It helps with hormone balance and can regulate the menstrual cycle. It is recommended to take 400-500mg of chasteberry extract daily for fertility support.
13. Maca
Maca is a root vegetable that has been used as a fertility aid for centuries. It is believed to support hormone balance and increase libido. It is recommended to take 1500-3000mg of maca daily for fertility support.
14. DHEA
Dehydroepiandrosterone (DHEA) is a hormone that helps with the production of sex hormones in both men and women. It has been shown to improve egg quality and ovarian function in women, and sperm quality in men. It is recommended to take 25-50mg of DHEA daily for fertility support.
15. Ashwagandha
Ashwagandha is an adaptogenic herb that helps the body manage stress and reduce cortisol levels. High levels of cortisol can interfere with fertility, making ashwagandha a useful supplement for couples trying to conceive. It is recommended to take 500-1000mg of ashwagandha daily for fertility support.
16. Dong Quai
Dong Quai is an herb that has been used in Traditional Chinese Medicine for centuries to support female reproductive health. It helps with hormone balance and can regulate the menstrual cycle. It is recommended to take 400-500mg of Dong Quai daily for fertility support.
Maximizing Fertility: 36 Supplements and Herbs to Support Your Journey
17. Tribulus Terrestris
Tribulus Terrestris is an herb that has been used to support fertility in men for centuries. It is believed to improve sperm quality, motility, and testosterone levels. It is recommended to take 250-750mg of Tribulus Terrestris daily for fertility support.
18. L-Carnitine
L-Carnitine is an amino acid that has been linked to improved sperm quality and motility in men. It is recommended to take 500-1000mg of L-Carnitine daily for fertility support.
19. N-Acetyl Cysteine (NAC)
N-Acetyl Cysteine (NAC) is an antioxidant that can help improve egg quality and regulate the menstrual cycle in women. It is also beneficial for male fertility as it helps with sperm quality. It is recommended to take 600-1200mg of NAC daily for fertility support.
20. Lycopene
Lycopene is an antioxidant that has been shown to improve sperm quality and motility in men. It is found in high amounts in tomatoes and tomato-based products. It is recommended to take 10-30mg of lycopene daily for fertility support.
21. Royal Jelly
Royal Jelly is a nutrient-rich substance produced by bees that has been linked to improved egg quality and hormone balance in women. It is recommended to take 500-1000mg of royal jelly daily for fertility support.
22. Red Raspberry Leaf
Red Raspberry Leaf is an herb that has been used for centuries to support female reproductive health. It contains high levels of vitamins and minerals that can help with hormone balance and regulate the menstrual cycle. It is recommended to take 1-3 cups of red raspberry leaf tea daily for fertility support.
23. Cinnamon
Cinnamon is a spice that has been linked to improved hormone balance and blood sugar control in women with polycystic ovary syndrome (PCOS), a condition that can affect fertility. It is recommended to take 1-2 teaspoons of cinnamon daily for fertility support.
24. Saw Palmetto
Saw Palmetto is an herb that has been used to support male fertility for centuries. It helps with hormone balance and can improve sperm quality and motility. It is recommended to take 160-320mg of saw palmetto daily for fertility support.
25. Evening Primrose Oil
Evening Primrose Oil is a rich source of essential fatty acids that can help with hormone balance and regulate the menstrual cycle. It is recommended to take 1000-2000mg of evening primrose oil daily for fertility support.
26. Green Tea
Green tea contains antioxidants that can help improve sperm quality and motility in men. It is recommended to drink 2-3 cups of green tea daily for fertility support.
27. Black Cohosh
Black Cohosh is an herb that has been used to support female reproductive health and regulate the menstrual cycle. It is recommended to take 20-80mg of black cohosh daily for fertility support.
28. Calcium
Calcium is an essential mineral for overall health, but it also plays a crucial role in reproductive health. It is recommended to take 1000-1200mg of calcium daily for fertility support.
29. Magnesium
Magnesium is involved in over 300 biochemical reactions in the body, including hormone production and regulation. It is recommended to take 400-500mg of magnesium daily for fertility support.
30. L-Glutathione
L-Glutathione is an antioxidant that can help improve sperm quality and motility in men. It is recommended to take 250-1000mg of L-Glutathione daily for fertility support.
31. Red Clover
Red Clover is an herb that has been linked to improved fertility in women. It helps with hormone balance and can regulate the menstrual cycle. It is recommended to take 400-500mg of red clover daily for fertility support.
32. Mucuna Pruriens
Mucuna Pruriens is an herb that has been used to support male fertility for centuries. It helps with hormone balance and can increase sperm count and motility. It is recommended to take 100-500mg of Mucuna Pruriens daily for fertility support.
33. Ginkgo Biloba
Ginkgo Biloba is an herb that has been linked to improved sperm quality and motility in men. It also helps with blood flow and can increase libido. It is recommended to take 120-240mg of g