When thinking of conceiving, couples should remember that only a 20 percent chance of getting pregnant exists during each cycle, according to the American Pregnancy Association. For the average fertile couple, it can take up to five months to conceive. The Mayo Clinic explains that lifestyle choice can affect female and male fertility, including dietary choices such as vitamins, which can improve conception chances and fertility.
Folic Acid
Folic acid helps grow and reproduce new cells in the body. It is important during conception and pregnancy. The American Fertility Association states that women who retain adequate amounts of folic acid in their diet lower their risk of suffering problems producing eggs, a common problem among women trying to conceive. Folic acid also improves sperm health by preventing breaks in the chromosomes. People planning to conceive should consume at least 400 mcg of folic acid daily, notes the American Pregnancy Association. Food sources of folic acid include peanuts, beef, liver, green peas, black eyed peas, fortified rice, fortified pasta, fortified cereals and asparagus.
Vitamin A
Vitamin A is a fat-soluble nutrient that plays an essential role in bone growth, immunity, skin health, cell division and normal reproduction. According to the American Pregnancy Association, vitamin A is needed for functioning reproductive cycles and embryo growth in women. Vitamin A is needed for sperm production in men. Food sources of vitamin A include eggs, milk, cod liver oil, sweet potatoes, mangoes, broccoli, carrots and cantaloupe.
Zinc
According to the American Dietetic Association, low levels of zinc in men can cause sperm cells to clump, which prevents the sperm from successfully reaching the egg. In women, zinc supplementation is important because it promotes proper cell division and ovulation, vital processes to the earliest stages of conception. Men and women seeking to conceive should consume at least 15 mg of zinc daily to improve fertility, states the American Fertility Association. Food sources of zinc include fortified breakfast cereals, chickpeas, cashews, pork, crab, chicken, beef and oysters.
