Conception is dependent on many factors such as sperm quality, egg quality, sperm mobility, ovulation disorders, fallopian tube blockage and other factors that contribute to the fertility health of both partners, according to MayoClinic.com. When it comes to fertility, lifestyle choices can also affect egg and sperm health. Certain vitamins, including folic acid, zinc and vitamin C, have been shown to increase chances of conception and improve fertility.
Folate
Folate is needed for the maintenance and production of new cells. According to MayoClinic.com, women frequently take folate to prevent spina bifida and other birth defects. Men also need folate for optimal sperm production and function. People need need 400 mcg of folate daily to improve fertility chances and maintain a healthy pregnancy, according to the the Office of Dietary Supplements. Food sources of folate include black-eyed peas, pastas, cereals, fortified breads, asparagus, spinach and green peas.
Vitamin C
As an antioxidant, vitamin C protects female hormones and sperm from oxidative damage, which increases conception chances. Vitamin C has been shown to boost estrogen and progesterone levels in women with a luteal phase defect, reports the American Fertility Association. Higher hormone levels usually improve fertility health. The American Dietetic Association, widely known as the ADA, states that vitamin C deficiency in men can cause sperm to clump together, which results in mobility problems. Men need approximately 90mg of vitamin C daily. Food sources of vitamin C include tomatoes, strawberries, peppers, potatoes and citrus fruits.
Zinc
Zinc is an important mineral needed for DNA synthesis, protein synthesis and cell division. The Office of Dietary Supplements recommends women consume adequate amounts of zinc to prevent vitamin deficiencies and support fetal growth. Women trying to conceive need at least 8mg of zinc daily while pregnant women require approximately 11mg a day. In men, zinc protects sperm from oxidative damage because of its antioxidant properties. Men need an estimated 11mg of zinc daily to improve fertility health. Zinc food sources include cashews, chickpeas, beef, pork and oysters.
