Essential Vitamins to Help You Get Pregnant Faster

Once you’re struck by baby fever, you may feel like turning every iota of effort towards getting pregnant fast. But science shows us that, while tempting to imagine, no magic pill or supplement can single-handedly help you conceive.

More often than not, it takes a versatile approach to securing that affirmative pregnancy test: nutrition, lifestyle changes, and fertility counseling can all be part of the picture. Not to mention learning what to eat when you are pregnant! That said, some research suggests that certain micronutrients may aid couples struggling with fertility challenges, tilting the scales toward more positive pregnancy and birth outcomes.

If you’re struggling to get pregnant, know that an estimated 12 to 15% of couples meet challenges when trying to conceive. To that end, understanding which vitamins and minerals could assist you in your journey can be one small but mighty part of bringing your family’s goals to fruition.

4 Vitamins to Get Pregnant Fast

Most people are aware that proper nutrition underwrites nearly every facet of well-being—but how can it help with fertility specifically?

It’s thought that keeping an eye on certain vitamins and minerals is primarily beneficial for those living with micronutrient deficiencies. In some cases, these deficiencies can throw reproductive cycles out of whack, making it that much harder to pinpoint your fertile window.

Vitamins are essential to our health, and for those seeking to get pregnant, there are many vitamins that help aid in increasing fertility and egg quality. By keeping your levels of the following essential vitamins in check, you’ll be that much more supported in knowing when you have the best chances of conception.

Vitamin B6

Vitamin B6 plays a major role in balancing hormones—one of the most important factors when it comes to conception, as well as total reproductive health. Specifically, vitamin B6 assists with:

• Regulating estrogen and progesterone
• Preventing irregularity in menstrual cycles
• Supporting your cycle in the luteal phase

Vitamin B6 can be taken as a supplement, but you can also acquire it from various foods. Some excellent sources of vitamin B6 include:

• Ricotta cheese
• Salmon
• Eggs
• Milk

Vitamin D

Vitamin D is vital for both sexes, but it plays a particularly important role in female hormone regulation. Like vitamin B6, vitamin D can help even out your monthly reproductive rhythms, making your efforts to conceive more reliable.

If you’ve been diagnosed with a reproductive condition, maintaining sufficient vitamin D levels may be critical. Both PCOS (polycystic ovary syndrome) and endometriosis are correlated with lower-than-average vitamin D levels, and both conditions can interfere with female fertility.

You can get more vitamin D in your diet by eating:

• Eggs (specifically egg yolks)
• Fatty fish
• Fortified dairy
• Cod liver oil

Additionally, spending time outdoors can help boost your absorption of vitamin D (remember, this micronutrient is also known as “the sunshine vitamin”).

Folate

Folate, otherwise known as vitamin B9, is one of the most important micronutrients to consume during pregnancy—and it may be just as crucial if you’re trying to conceive.

Maintaining adequate folate levels helps to prevent neural tube defects in developing fetuses. Ensuring consistent folate levels may also promote ovulation regularity and healthy progesterone levels.

Folate-rich food sources include:

• Dark, leafy greens
• Broccoli
• Asparagus
• Lentils

Folate can be even more important once you’ve finally secured a YES on your pregnancy test. It’s a crucial player involved in DNA synthesis, a critical process in early pregnancy. Folate also helps to prevent birth defects by supporting the development of a baby’s brain stem. So, if you’re trying for a baby, think of upping your folate intake as practice for when you’re officially pregnant!

CoQ10

Don’t mind the mouthful—as hard as this micronutrient can be to memorize, CoQ10 (or coenzyme Q10) can have major benefits for fertility levels in both men and women.

Though not technically a vitamin, CoQ10 is an antioxidant—a type of compound that eliminates unstable molecules in the body known as free radicals, which contribute to a state called oxidative stress. It’s estimated that oxidative stress causes between 30 and 80% of infertility cases. Antioxidants like CoQ10 (in addition to better-known vitamins C and E) are thought to be an important line of defense against infertility.

CoQ10 in particular improves mitochondrial function in egg cells, which can help advance their chances of fertilization and successfully implanting in your uterus. CoQ10 may also counteract oxidative stress’ tendency to damage both egg and sperm cells, making it a helpful supplement for both men and women.

CoQ10 is a little-known micronutrient, but its food sources aren’t too hard to come by. The best source of coenzyme Q10 is organ meats like liver, but you can also load up on it by eating:

• Nuts and seeds (e.g. sesame seeds, pistachios)
• Fatty fish (e.g. sardines, mackerel, and herring)
• Legumes (e.g. lentils, peanuts, and soybeans)
• Certain oils (e.g. soybean and canola oil)

Vitamins can be a valuable way to add some nutrients that your body needs to help you conceive. Reminder, you should always talk to your healthcare provider before adding any kind of fertility supplements or new vitamins to your routine.

Can you take prenatal vitamins if you’re not pregnant yet?

Though there is certainly overlap in the nutritional demands of pregnant and non-pregnant people, prenatal vitamins are specifically designed for those who are pregnant. Taking prenatal vitamin supplements may help supplement certain nutrients vital for fertility, but it may be better to meet your nutritional needs through food sources for the time being.

Remember, the World Health Organization (WHO) still maintains that diet (aka, eating food) is the best way to build up your nutrition. That said, if your healthcare provider gives you the green light, certain supplements, like prenatals, may be worthy allies in your journey to becoming pregnant.

Can men and people with penises take prenatal vitamins?

If you’re trying for a baby with a partner, remember that it takes two to optimize your chances of conceiving! Though prenatal vitamins are formulated for women and people identified as female at birth, nutritional interventions can also be helpful for men to improve sperm production and semen quality.

In particular, the following vitamins and minerals have demonstrated benefits for male fertility:

• Zinc – This mineral plays a key—even “irreplaceable”—role in spermatogenesis (sperm production and development), as well as quality. Fortunately, most American adults meet their daily zinc needs through a balanced, sensible diet.

• Folic acid – Higher levels of folate or folic acid in men are linked to a higher sperm count and better sperm health. What’s more, FA supplementation in men has also been shown to improve fertility outcomes in couples pursuing pregnancy via in vitro fertilization (IVF). Folic acid supplements can be found at your local grocery store.

• Vitamin C – A powerful antioxidant, maintaining adequate vitamin C levels may help to reduce DNA damage in sperm. Not only may this optimize male sperm quality, but it may also contribute to better developmental outcomes during pregnancy.

• Vitamin E – Another antioxidant (which may enhance the actions of vitamin C), vitamin E supplementation in men is associated with higher birth rates and better in vitro results.

How to Boost Your Fertility Holistically

Generally speaking, supplementing with micronutrients may be most beneficial if you’re confronting fertility issues.

If you’re just starting the process of trying to conceive, several other lifestyle tweaks and habits may be equally (or more) supportive of your efforts:

• Maintaining your weight – Being either overweight, obese, or underweight may reduce the likelihood of pregnancy. Sticking to a healthy diet will help maintain your weight and incorporate essential nutrients your body needs. Overweight individuals tend to have elevated levels of estrogen, which can throw the hormonal cycles underpinning ovulation out of whack. On the other hand, having a low BMI can inhibit your body from producing estrogen altogether. Finding and sticking to a healthy weight for your body will help your journey to conceive.

• Getting exercise regularly – No matter your gender, adhering to a consistent workout schedule can be beneficial for fertility. In women, regular exercise has proven to improve regularity in menstrual cycles, which can make it easier to know when you’re most likely to get pregnant. Just be mindful not to overdo it, as excessive exercise may drive up stress hormones in the body, having a counterproductive effect.

• Promoting mental health – Many couples struggling to conceive find that stress can be cyclical: experiencing difficulty getting pregnant can lead to stress, which in turn can make conceiving even more challenging. Whether you incorporate daily mindfulness practices, work towards a low-stress lifestyle, or reach out for support, lowering your stress levels can only help you in your fertility journey.

An additional option for you and your partner to consider when trying to get pregnant could be herbs for fertility. Natural plants and herbs like ashwagandha, wild yam, and Shatavari can all be beneficial to explore when wanting to start a family. For more detailed guidance on how to increase fertility, including additional strategies and insights into reproductive health, visit our comprehensive guide.

When to See a Fertility Specialist

There are plenty of lifestyle changes you can make to improve your chances of getting pregnant—but there are occasions when the best course of action is to consult with a professional.

It’s recommended you consider seeing a fertility specialist if:

• You’ve been trying to conceive for 1 year or more without success
• You’ve experienced pregnancy loss 1 or more times
• You have a diagnosed reproductive or fertility disorder, like endometriosis or PCOS
• Your menstrual cycles tend to be inconsistent or irregular

Remember, plenty of people can still become pregnant after periods of struggle. With a courageous, optimistic attitude and a personalized approach, you can start plotting your unique path to growing your family. Sometimes fertility treatment is the answer to finally expecting a bundle of joy!

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