Nutrients to Boost Your Fertility

By Medically reviewed by Panel Perubatan Hello Doktor

Besides medical assistant, one of the best way to improve your fertility is to make changes in your eating habits. By making small changes to your diet and take small steps each day, there will be a big improvement to your chance of getting pregnant.

These are five ingredients that you must include in your diet to increase your nutritional value and turn it into a fertility boosting powerhouse.

Minerals and vitamins

Vitamin D: In a recent study on 67 women with infertility, only 7% have a normal vitamin D level. Vitamin D is needed for your body to create sex hormones that control ovulation.

Vitamin E: Vitamin E can improve sperm health and sperm motility. It also reduces the risk of abnormal genetic development in your child by protecting the sperm and egg’s DNA integrity.

CoQ10: CoQ10 is needed for energy production in human. It also protects egg and sperm health from free radical damage.

Vitamin C: According to a study from Fertility and Sterility, vitamin C improves sperm quality, motility and protects them from DNA damage. In women, it improves hormone levels, increases fertility and iron absorption. Thus, they reduce the chance of miscarriage and chromosomal problems.

Lipoic acid: Lipoic acid is an important antioxidant that protects the female reproductive organs as well as improves sperm quality and motility.

Vitamin B6: Vitamin B6 regulates hormones in women with Luteal Phase Defect – a condition that disrupts your menstrual cycle.

Vitamin B12: Vitamin B12 strengthens the uterus wall, thus improving your chance of conception.

Folic Acid/Folate: This vitamin helps prevent birth defects in developing fetuses and pregnancy complications such as preterm labor, placental abruption, and preeclampsia.

Iron: Insufficient amounts of iron can lead to poor egg health and lack of ovulation.

Selenium: Selenium is an antioxidant that helps to protect the eggs and sperm from free radicals.

Zinc: Having enough of zinc have been directly linked to improved sperm levels, improved form, function, and quality of male sperm.

Essential fatty acids: Omega-3 acids can help boost fertility by regulating hormones in the body.


A diet rich in proteins is reported to have a positive effect on fertility, according to a study from the Annual Clinical Meeting of The American College of Obstetricians and Gynecologists. Women who consumed high levels of protein had better quality eggs and embryos.


As the amount of fat in your body increases, your blood sugar increases. To break down sugar, your body works hard to produce insulin. If the fat level continues to spike, the body will not have enough insulin to break down sugar. High insulin levels can lead to metabolic disturbances that affect ovulation.


Free radicals in the body can damage cells – these include your and your partner reproductive cells (the egg (ova), the sperm, the cells of the uterus, ovaries, thyroid, pituitary, etc.) Free radicals are created from toxins, stress, pesticides, illness, over-exercising, and too much sun exposure.


Fiber is necessary for digestion and hormone balance. It regulates your blood sugar which, similarly to trans-fat, can affect your insulin level. Consuming high fiber foods is important for all people. But it is especially important for those who have polycystic ovary syndrome (PCOS) and endometriosis and who are trying to conceive. A high consumption of fiber can, in turn, reduce fertility issues such as PCOS and other immunological issues.

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Hello Health Group does not provide medical advice, diagnosis or treatment.

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Review Date: May 5, 2017 | Last Modified: December 8, 2019

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