50 ways to Improve Conception in the 21st Century are split into 4 sections:
SECTION 1: 5 pointers on Timing when to have sex:
- There's no need to have sex every day, having sex every two days during your fertile window will give you the best chance of getting pregnant.
- Have sex in the morning. Sperm are more motile in the morning, so you have a better chance of them reaching the egg.
- The best time to perform coitus to conceive a baby is during your fertile window which is the five days leading up to and including ovulation. This is because sperm can live in the fallopian tubes for up to 5 days, and the egg can only be fertilized for up to 24 hours after ovulation.
- The most fertile days are typically the three days leading up to ovulation. if your average menstrual cycle is 28 days long, your most fertile days would be days 11, 12, and 13. Following this; there's a good chance that the sperm will be there to meet the egg when it's released.
- Every woman's cycle is different, so it's important to track your ovulation to know when your fertile window is. You can do this by using an ovulation predictor kit, tracking your basal body temperature, or observing your cervical mucus.
SECTION 2: 10 Lesser-known factors that REALLY affect conception:
- Avoid strenuous exercise, this can actually lower your chances of conceiving.
- Avoid using lubricants. Some lubricants can kill sperm, so it's best to use water-based lubricants or no lubricant at all.
- Manage stress. Stress can have a negative impact on your fertility. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
- Observe your cervical mucus. Your cervical mucus changes consistency throughout your cycle. During your fertile window, your cervical mucus will be clear, slippery, and stretchy.
- Avoid exposure to environmental toxins. Some environmental toxins, such as pesticides, heavy metals, and solvents, can damage your fertility. If you're trying to conceive, it's best to avoid exposure to these toxins as much as possible.
- Avoid hot tubs and saunas. The heat from hot tubs and saunas can damage sperm, so it's best to avoid them if you're trying to conceive.
- Avoid caffeine and alcohol. Caffeine and alcohol can interfere with ovulation and sperm production. If you're trying to conceive, it's best to limit your intake of these substances.
- Get regular checkups. If you have any underlying health conditions, such as endometriosis or polycystic ovary syndrome (PCOS), it's important to get regular checkups so that your doctor can manage your condition and help you increase your chances of conceiving.
- Avoid certain medications. Some medications, such as certain antibiotics and anti-seizure medications, can interfere with fertility. If you're taking any medications, talk to your doctor about whether they could be affecting your fertility.
- Get pregnant at the right age. Your fertility starts to decline in your early 30s, so it's best to start trying to conceive sooner rather than later. If you're over 35, you may want to talk to your doctor about your fertility options.
SECTION 3: 5 Basics you might already know:
- Avoid smoking and drinking alcohol. Smoking and drinking alcohol can damage your fertility. If you're trying to conceive, it's best to quit smoking and reduce your alcohol intake.
- Get enough sleep. When you're well-rested, your body is better able to produce hormones that support ovulation and fertility. Aim for 7-8 hours of sleep per night.
- Eat a healthy diet. Eating a balanced diet that's rich in fruits, vegetables, and whole grains can help improve your overall health and fertility. Make sure to include plenty of protein, iron, and zinc in your diet, as these nutrients are important for fertility.
- Lose weight if you're overweight or obese. Being overweight or obese can affect your fertility. If you're overweight or obese, losing even a small amount of weight can help improve your chances of conceiving.
- Get regular exercise. Exercise is good for your overall health and can also help improve your fertility.
SECTION 4: 25 supplements that increase chances of conception:
- Zinc: Zinc is an important mineral for overall health, and it is also thought to help improve sperm quality. A zinc deficiency could lead to low sperm production and quality reversed by supplementation. Lower levels of zinc in the blood were associated with longer time trying to conceive, so zinc may help a women’s fertilization and egg development but there is less research on benefits of zinc supplementation in women.
Suggested amount: 30 milligrams daily for men and women. - Folic acid (Vitamin B9): Folic acid is associated with greater chances of getting pregnant naturally and improves success for those undergoing fertility treatments. Improves the odds of successful conception in women with recurrent pregnancy loss. Medical professionals also recommend that men take folic acid when trying to conceive, as it can improve the quality of their sperm.
Suggested amount: 400-1,000 mcg for women, 400 mcg for men.
Our recommendation: Take a minimum of 400 mcg daily. - Vitamin B6: Essential nutrients needed for our cells to grow, develop and survive and are important in both men and women. B6 supplementation has been associated with improvement in hormonal balance in women leading to improved PMS symptoms and better ovulatory cycles, which in turn, improved the odds of becoming pregnant. Improves the odds of successful conception in women with recurrent pregnancy loss.
Suggested amount: 1.4 milligrams for men and 1.2 milligrams for women daily. - Vitamin B12: essential nutrients needed for our cells to grow, develop and survive and are important in both men and women. Increased B12 intake in men resulted in improved semen quality. Improves the odds of successful conception in women with recurrent pregnancy loss.
Suggested amount: For B12, 1,000 micrograms once per week for men and women. - CoQ10: antioxidant that counters oxidative stress that increases with age. There is evidence that Co q10 supplementation improved chances of pregnancy – especially in women with diminished ovarian reserve or in women over 40. Similarly, in men, several studies reported improvement in both sperm concentration and motility with Co Q10 supplementation. It is found naturally in the body, and it is thought to help improve egg quality.
Suggested amount: 100-600 milligrams per day
Our recommendation: If you are up to 37 years old take 200-400 mg and if you are over 37 years old take 400-600 mg. - L-arginine: L-arginine is an amino acid that is involved in promotion of blood flow by helping the body produce Nitric Oxide, leading to vasodilation. L-arginine supplementation in men may help with erectile dysfunction and increase sperm production and motility. In women, for those with issues with thin uterine lining, the increase in blood flow may help thicken the endometrial lining. Some studies also reported improved outcomes in those who previously had failed IVF cycles.
Suggested amount: 1000mg two times a day for men and women. - Acetyl-L-carnitine: Acetyl L-carnitine (ALC) is a form of an amino acid that is involved in mitochondrial oxidation of long chain fatty acids. It has been primarily shown to improve sperm motility. Limited study suggests improvement in symptoms associated with polycystic ovarian syndrome, which in turn may improve fertility.
Suggested amount: 500-2500 milligrams daily for both men and women. - N-acetyl-cysteine (NAC): An amino acid with anti-oxidant effect by stimulating glutathione production. Research shows that NAC reduces oxidative stress, possibly reducing chromosomal damage leading to improved egg and embryo quality. NAC may also reduce insulin resistance, which has been shown to improve ovulation rates in women with PCOS. In men, NAC supplementation is associated with improvement in sperm count and quality.
Suggested amount: In women, pre-conception 900 mg two times a day and after conception 600 mg a day thru first trimester. In men, 600 mg a day - Inositol (Vitamin B8): Inositol is a type of sugar that is thought to help improve egg quality and sperm quality & motility. It is involved in insulin and gonadotropin signaling, affecting follicle maturation. Inositol may improve fertility by regulating insulin sensitivity, which can help to regulate menstrual cycles and improve egg quality in women with PCOS. PCOS is a condition that affects women's hormones and can cause irregular periods, infertility, and other symptoms.
Suggested amount: 2000 mg two times a day of combination of myoinositol and D-chiroinositol as 2g in the morning with breakfast and 2g taken in the evening with dinner.
A) Myo-inositol is the most common form of inositol in the body. It is involved in a variety of cellular functions, including insulin signaling, cell signaling, and the metabolism of glucose and lipids. This is naturally occurring in almost every tissue that is involved in insulin and gonadotropin signaling, affecting follicle maturation. In women with PCOS, myoinositol is associated with improvement in insulin resistance and ovulation. During pregnancy, it may also help prevent gestational diabetes. Myo-inositol is a type of sugar that is thought to help improve egg quality. Myo-inositol is also sometimes used to treat other conditions, such as anxiety, depression, and migraines. For oligoasthenospermic men treated by intrauterine insemination (IUI). There was a significant increase in sperm motility during the treatment with Myo-inositol. The therapeutic effect of this method was confirmed on induction of pregnancy in 18% of the treated patients, in such a way that was about twice greater than those who did not receive the drug.
B) D-chiro-Inositol: D-chiro-inositol is a type of inositol that is thought to help improve egg quality. It is a less common form of inositol. It is involved in the metabolism of glycogen, a form of stored glucose. It might help with obesity. Too much D Chiro inositol can have detrimental effects in fertility applications. Myo-Inositol is converted to D Chiro by the body as it requires. Myo-inositol and d-chiro-inositol are often used together as a treatment for (PCOS). Studies have shown that myo-inositol and d-chiro-inositol can help to improve insulin sensitivity, regulate ovulation, and improve fertility in women with PCOS.
C) Cis-inositol is a form of inositol that is not found naturally in the body. It is thought to have similar effects to myo-inositol. - Vitamin D: Vitamin D is an important nutrient for overall health, and it is also thought to help improve fertility. Those trying to get pregnant can test for vitamin D level to see if they are deficient and start taking supplemental vitamin D if necessary. Sufficient vitamin D level has been associated with improved pregnancy rates. Additionally, this vitamin is thought to improve semen quality in men.
Suggested amount: 2,000 to 4,000 international units (IU) daily for men and women. - Vitamin C: Vitamin C can reduce the negative impact of free radicals, in turn reducing cellular damage, which may then counter aspects of ovarian aging. Research shows vitamin C supplementation is associated with shorter time to pregnancy. Taking vitamin C with vitamin E improved the number, motility, and sometimes DNA quality of sperm.
Suggested amount: Liposomal form at 500 mg to 1000 mg - Vitamin E: Vitamin E is an antioxidant that works to prevent cell membrane damage. That’s also exactly what makes it a great vitamin to boost fertility. It improves women’s overall reproductive health and improves egg quality. For men, it helps to boost sperm quality, and when taken with vitamin C has been shown to reduce DNA fragmentation. It’s especially important for older (35+ years old) patients trying to get pregnant to take vitamin E.
Suggested amount: Mixed tocopherol form is ideal and 200-400 IU daily for men and women. Our recommendation: Take 500- 800 IU. - Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that are thought to help improve egg quality and sperm motility. It Counters inflammation throughout the body thereby promoting overall health as well as boosting men’s sperm motility and helping achieve pregnancy in women over the age of 35.
Our recommendation: Take 2-4g per day for men, Take 1-2g per day for women - Iron: Taking an iron supplement may help women prevent iron deficiency anemia. Ovulatory infertility can be associated with an iron deficiency, and a long-term study by the Department of Nutrition and Epidemiology of more than 18,000 women showed that supplementing with iron appeared to decrease the risk of ovulatory infertility. Whether you may benefit from supplementation may also be guided by measuring ferritin levels to determine the degree of iron deficiency.
Suggested amount: 27 milligrams daily for men and women. - Selenium: Selenium is a trace element essential to generate glutathione that protects cellular membranes. It helps protect sperm and eggs from damage. Some studies have shown that taking selenium supplements may help increase the chances of conception. lower levels in the early stage of pregnancy may lead to complications such as miscarriages and smaller birth weight of the baby. It’s also a great one for men as well. Selenium and its associated proteins together ensure viability of sperm and abnormal levels may affect motility and quality.
Suggested amount: 55 micrograms daily for men and women.
Our recommendation: Take 200 mg daily. - Pregnenolone. Pregnenolone is a hormone that is produced in the body. It is thought to play a role in regulating ovulation and fertility. Some studies have shown that pregnenolone may improve fertility in women with PCOS.
- Green tea: Green tea is thought to contain antioxidants that can help protect sperm and eggs from damage. Some studies have shown that drinking green tea may help increase the chances of conception.
- Royal jelly: Royal jelly is a substance produced by honeybees that is thought to have fertility-boosting properties. Some studies have shown that taking royal jelly supplements may help increase the chances of conception.
- Ginger: Ginger is a spice that is thought to help improve blood flow, which can be beneficial for fertility. Some studies have shown that taking ginger supplements may help increase the chances of conception.
- Maca: Maca is a root vegetable that is thought to help improve fertility in both men and women. Some studies have shown that taking maca supplements may help increase the chances of conception.
- Ashwagandha: Ashwagandha is an adaptogenic herb that is thought to help improve overall health and fertility. Some studies have shown that taking ashwagandha supplements may help increase the chances of conception.
- Chromium: Chromium is a mineral that is thought to help regulate blood sugar levels. Some studies have shown that taking chromium supplements may help increase the chances of conception.
- Acai berry extract. Acai berries are a good source of antioxidants, which can help protect your eggs and sperm from damage. Some studies have shown that acai berry extract may improve fertility in women with PCOS.
If all above fails; see a fertility specialist. If you've been trying to conceive for some time, talk to a fertility specialist. They can help you determine if there is an underlying medical condition that is preventing you from conceiving and offer you additional treatment options.
References:
The Best Vitamins and Supplements to Boost Your Fertility | Progyny
6 Supplements All Women Trying to Get Pregnant Should Take | Genesis Fertility NY