Couples trying to conceive after the age of 32 face some challenges with fertility. For women, ovulation is less frequent and the risk of disease that can interfere with conception or cause birth defects increases. For men, sperm motility, or quality, also can change. Age is one factor in successful conception, but various factors can influence this process. Improve your chances of conception and having a healthy baby with good dietary habits that include getting your daily recommended intake of vitamins.
Vitamins From Food or Supplements
Your daily vitamin needs can be met with a well-balanced diet plentiful in nutrient-rich fruits, vegetables, whole grains, lean protein and low-fat dairy. Women need to take special care with specific vitamins like folate to reduce the risk of birth defects in the developing fetus. Most women planning to become pregnant are recommended to take a prenatal vitamin supplement in addition to eating a healthy diet. Men do not necessarily require supplements during pre-conception, but boosting your intake of zinc and vitamin E from foods might help improve fertility, notes the American Pregnancy Association. Before taking any vitamin supplements, consult your physician for recommendations.
Folate and Vitamin B-12
Adequate daily intake of all the 13 essential vitamins is important throughout pregnancy, but prior to conception folate is essential in preventing neural tube defects that can cause spina bifida in your child. The daily recommended intake of folate, or folic acid, for women before pregnancy is 400 mcg and during pregnancy is 600 mcg. Men are recommended to consume 400 mcg of folate regularly. Vitamin B-12 works with folate to protect your baby from birth defects and might aid in boosting sperm quality in men. The normal daily recommended intake for women is 2.4 mcg, but during pregnancy is 2.6 mcg. Men should consume 2.4 mcg of vitamin B-12 per day.
Vitamins A, C and D
Vitamin A helps your baby develop healthy eyes and organs, vitamin C builds the immune system and vitamin D works with calcium to form strong bones and teeth. You can get these vitamins from yellow and orange colored vegetables, citrus fruit, milk, fish and eggs. A prenatal vitamin also might supplement adequate intakes of these vitamins. Women need 700 mcg regularly and 770 mcg of vitamin A during pregnancy, and men need 900 mcg daily. Vitamin C pre-conception is recommended at 75 mg for women and during pregnancy intake is 85 mg. Men require 90 mg of vitamin C daily. Daily vitamin D intake for women and men is 15 mcg at all times.
Additional Nutrients
Vitamin E helps in the formation of the baby's body and muscles. Men also might benefit from ensuring adequate intake of vitamin E pre-conception to aid in sperm motility. The daily recommendation for vitamin E is 15 mg for men and women, at all times. Zinc also plays a role in male fertility and the recommended daily intake for men is 11 mg; women need 8 mg regularly and during pregnancy can increase zinc to 11 mg. The remaining B vitamins and minerals essential to your health and that of your developing baby can be consumed in a healthy diet. For women, a physician-recommended prenatal vitamin also might help.
References
- American Pregnancy Association: Pre-Conception Health For Men
- March of Dimes: Pregnancy After 35
- "Ukrainian Biochemistry Journal"; Male Fertility; A Possible Role of Vitamins; V.M.Kodentsova, et al.; 1994
- American Pregnancy Association: Pre-Conception Health For Women
- Linus Pauling Institute: Vitamins and Minerals
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