It’s a common misconception that the quality of human eggs and sperm is predetermined and unchangeable. In reality, there are certain nutrients that have been shown to support fertility, protect eggs and sperm, and improve chances of conception. While no single vitamin guarantees pregnancy, incorporating these nutrients into your diet may help create the best possible environment for conception.

Antioxidants

Antioxidants like vitamin C, vitamin A, and CoQ10 help neutralize free radicals that can damage eggs and sperm. Berries, leafy greens, and nuts are excellent sources.

Folate and B Vitamins

Folate is crucial for DNA synthesis and egg health, and it also helps prevent neural tube defects in early pregnancy. While prenatal vitamins are important, food sources like spinach, lentils, and asparagus add extra benefits.

Iron

Iron deficiency has been linked to ovulatory infertility. Including sources like lean red meat, beans, and dark leafy greens can help. Pairing plant-based iron with vitamin C (like spinach + strawberries) boosts absorption.

Selenium and Zinc

These trace minerals play roles in ovulation, hormone balance, and sperm health. Selenium is found in Brazil nuts and fish, while zinc is abundant in shellfish, beans, and pumpkin seeds.

Key Takeaways

• Antioxidants protect eggs and sperm from oxidative stress.
• Folate, iron, selenium, and zinc all play important roles in reproductive health.
• Aim to get nutrients from both food and supplements for full support.

✨ Coming up in Part 4: We’ll share fertility superfoods you can easily add to your daily routine.

This information has been medically reviewed by Alexander M. Kotlyar, MD, FACOG, Director of Resident Education at Genesis Fertility