Vitamins To Help Conception

Conception is dependent on the fertility health of both partners. Infertility is about equal between the male and female partner, according to the Fertility-Facts website. When it comes to fertility, lifestyle choices affect the health of the sperm and the egg. Certain vitamins, including vitamin C, zinc and folate, have been shown to improve fertility and increase chances of conception.

Vitamin C

As an antioxidant, vitamin C protects sperm and female hormones from oxidative damage, increasing chances of conception. In women, moderate amounts of vitamin C have been shown to increase progesterone and estrogen levels in women with luteal phase defect, according to a report published on the Bastyr Center for Natural Health website. Higher hormone levels improve chances of conception.

The American Dietetic Association, or ADA, says inadequate intakes of vitamin C in men causes sperm to clump together. To improve fertility, men need 90 mg of vitamin C a day. Food sources of vitamin C include peppers, potatoes, citrus fruits, strawberries and tomatoes.

Zinc

Zinc is an essential mineral needed for cell division, protein synthesis and DNA synthesis. Women need adequate intakes of zinc prior to becoming pregnant to help support growth of the fetus and prevent zinc deficiencies, according to the Office of Dietary Supplements. Women of childbearing age need 8 mg of zinc a day, pregnant women need 11 mg a day.

As an antioxidant, zinc protects sperm from oxidative damage. A study published in 2008 in Medical Principles and Practice investigated the mechanisms behind zinc intake and sperm health. The researchers showed zinc protected the sperm from free radical damage, preventing sperm death and DNA fragmentation. Men need 11 mg of zinc a day to improve fertility. Food sources of zinc include oysters, crab, cashews, chickpeas, pork and beef.

Folate

Folate is needed for the production and maintenance of new cells. Women need adequate intakes of folate to prevent birth defects such as spina bifida. The Office of Dietary Supplements says women need 400 mcg of folate a day to improve the chances of a healthy pregnancy.

The Mayo Clinic says folate is necessary for optimal sperm function and production. A study published in 2002 in the journal Fertility and Sterility looked into the effects of zinc and folate supplementation on fertility in subfertile men. Men receiving the combined therapy of 5 mg of folic acid and 66 mg of zinc had a 74 percent increase in sperm count. Sperm quality did not significantly change in the men receiving only folic acid. Food sources of folate include fortified breads, cereals and pastas; broccoli; spinach; asparagus; peas and black-eyed peas.