It is estimated that up to 25 percent of couples have trouble conceiving. Although there are a number of causes, and sometimes medical intervention is necessary, there are a number of things you can do to increase fertility, through diet, lifestyle changes and the use of nutritional and herbal supplements.One supplement, vitamin B, is proven to significantly improve fertility in both men and women. Here's how to use vitamin B to improve fertility.
Things You'll Need
- Vitamin B6
- Vitamin B12
Learn your needs.While a number of vitamins fall into the B-complex category, there are two specific B vitamins proven to increase fertility, one in men and one in women. Vitamin B12 is shown to improve sperm quality and production. Vitamin B6 is shown to increase fertility in women.Other supplements in the vitamin B category, such as folic acid, should also be included in a healthy diet, since they are very important once conception is achieved.If you know that one of you has decreased fertility, that person should begin vitamin B supplements. If you aren't sure, or both partners have decreased fertility, both should begin vitamin B supplements.
Compare supplement brands and types.Not all supplements are created equal. Some have additives and preservatives you don't need, while others are inconsistent in their contents. Some may include too much of certain nutrients and could potentially be harmful. The recommended daily allowance (RDA) of B6 is 1.3 mg per day, and B12 is 2.4 mcg per day. Liquid supplements are thought to be better absorbed by the body than tablets, but may be hard for some individuals to tolerate or consume daily.You may also decide to take a complete supplement that contains other vitamins as well. Check to make sure it contains the RDA of vitamin B6 or B12, depending on your needs.
Increase your intake of foods naturally rich in vitamin B.While supplements can certainly help, obtaining vitamin B naturally is thought to be most effective. Green leafy vegetables are a well-known source of vitamin B. Other sources include whole grains, fish and seafood, eggs, dairy products and beans.
Learn about the nutrients that help with vitamin B absorption. Researchers believe that the reason the body uses natural sources of vitamin B better than supplements is because other nutrients in the food aids absorption. For example, calcium assists in the absorption of vitamin B, and both calcium and vitamin B are plentiful in most dairy products.
Keep taking vitamin B supplements.It will take some time before vitamin B improves fertility. The reason for this is that, in men it takes three months for the body to create new sperm, and in women it takes six months for cellular replacement in the reproductive tract. Don't expect immediate results, but they will happen over time.