Causes of infertility are equal between partners, according to Fertility-Facts. Whether planning to have children now or in the future, lifestyle choices can affect fertility. Dietary habits affect the heath of both the male and female reproductive systems. Certain vitamins, including folate, zinc and Vitamin C play important roles in fertility for both men and women.
Folate
The B vitamin folate plays an essential role in producing and maintaining new cells. This is especially important during periods of rapid growth, such as pregnancy. During childbearing years, the Office of Dietary Supplements says women need 400 mcg of folate a a day. Women need folate to prevent birth defects, such as spina bifida. Food sources of folate include fortified breakfast cereals, black-eyed peas, beef liver, spinach, asparagus, broccoli and avocado.
Folate is also important for sperm health, according to the Mayo Clinic. A study published in 2002 in "Sterility and Fertility" looked into the effects of zinc and folate supplementation on sperm health in fertile and sub-feritle men. Sperm counts increased 74 percent in sub-fertile men receiving 5 mg of folate and 66 mg of zinc. The Office of Dietary Supplements says men need 400 mcg of folate a day.
Zinc
Zinc is a trace mineral needed for protein synthesis, DNA synthesis and cell division. It also play an important role during periods of rapid growth, and is essential in women during pregnancy, according to the Office of Dietary Supplements. During the early stages of pregnancy, women are at risk for zinc deficiencies because of the increased needs of the fetus. Women need 8 mg of zinc a day to prevent deficiencies. Food sources of zinc include oysters, pork, beef, cashews, chickpeas and fortified breakfast cereals.
Zinc deficiencies in men affect sperm health. As an antioxidant, zinc protects sperm from death, DNA fragmentation and oxidative damage, according to a 2008 study published in "Medical Principles and Practice." Sperm clump together in men with inadequate intakes of zinc, according to the American Dietetic Association. Men need 11 mg of zinc a day for sperm health.
Vitamin C
For fertility,Vitamin C is an important antioxidant. In moderate amounts, it protects progesterone from oxidative damage during the luteal phase of the menstrual cycle, according to a report in the Bastyr Center for Natural Health. Improved hormone levels improves fertility. Women need 75 mg of Vitamin C a day, according to the Linus Pauling Institute. Food sources of Vitamin C include citrus fruits, tomatoes, potatoes, strawberries and green peppers.
Inadequate intakes of Vitamin C in men also causes sperm to clump together, according to the American Dietetic Association. A study published in 2005 in "Human Reproduction" investigated the effects of antioxidant intake on sperm quality in healthy men. Men with higher intakes of Vitamin C, either through diet or supplementation, had higher sperm counts. Men need 90 mg of Vitamin C a day.
References
- Bastyr Center for Natural Health: Vitamin C Increases Fertility in Women With Luteal Phase Defect
- MayoClinic: Healthy Sperm: Improving Your Fertility
- "Human Reproduction;" Antioxidant Intake is Associated With Semen Quality in Healthy Men; B. Eskanazi; 2005
- "Fertility and Sterility;" Effects of Folic Acid and Zinc Sulfate on Male Factor Subfertility: A Double-Blind, Randomized, Placebo-Controlled Trial
- MayoClinic.com: Female Fertility: Why Lifestyle Choices Count
