Vitamins needed by men and women

If you are aware of the many benefits of multivitamins for fertility, you will enjoy consuming them. Good multivitamins contain most of the vitamins and minerals that will be introduced later. Any supplement must be taken with the knowledge of the body's deficiencies and with the opinion of a doctor or nutritionist to have the best results. Taking a multivitamin before pregnancy can be beneficial for both men and women. In this article, you can learn about vitamins and their role in fertility.


beta carotene
Beta-carotene is an essential phytonutrient to help regulate your hormones, which can prevent miscarriage in the early stages of pregnancy. Beta-carotene is found naturally in carrots, cantaloupe, squash, sweet potatoes, spinach, broccoli and kale.



Vitamin B
The entire family of B vitamins help release the egg during ovulation. Vitamin B6 increases the level of progesterone, which is necessary to maintain your pregnancy after conception. Peas, whole grains, vegetables, meat and eggs are natural sources of B vitamins.



Bromelain
This group of enzymes not only has anti-inflammatory properties, but can also help the implantation of the egg in the uterus, for this reason, it is very important to consume a sufficient amount of them in the time after ovulation. Bromelain is found in pineapple, and for this reason, some doctors advise women to consume pineapple during pregnancy.



Vitamin C
Vitamin C strengthens the immune system and increases the level of iron absorption and progesterone production. It seems that for women who are deficient in progesterone, increasing the level of vitamin C also increases fertility, and in men, it helps to increase the health and motility of sperms. Vitamin C is found in citrus fruits, mangoes, tomatoes, strawberries, cherries, peas and potatoes.

 

Choline is a nutrient of water-soluble B vitamins that is beneficial for the brain health of mother and child. Also, some studies show that choline reduces birth defects. Choline is present in egg yolk and cauliflower.



Coenzyme Q10
It has now been proven that coenzyme Q10 promotes heart health. Also, preliminary studies show that this natural enzyme can significantly increase the quality of eggs and sperm. This increase is so much that in some cases it solves problems related to aging. This enzyme is present in fish, meat of organs such as heart and kidney of cow and sheep and wheat germ.



Vitamin D
A fat-soluble vitamin that is essential for the production of reproductive hormones. Research shows that infertile women tend to have lower levels of vitamin D; A study found that a significant percentage of women with ovulation problems were vitamin D deficient. Vitamin D also reduces inflammation in the body and helps with fertility. This vitamin is found in fortified dairy products, fatty fish such as salmon, and cod liver oil.



Vitamin E
Experts believe that adequate levels of vitamin E are beneficial because it is found in the fluid surrounding your developing egg. This vitamin has high antioxidant properties and increases the health of sperms in men. Vitamin E is found in avocados, wheat germ oil, vegetables, whole grains, almonds, peanuts, and seeds of some plants.



Folic acid
Folic acid is a synthetic form of folate and is actually a member of the B vitamins family known as B9. Folic acid consumption is very important for pregnant women, because it helps the proper formation of the neural tubes of the fetus, which happens two to three weeks after the beginning of pregnancy; When some women don't even know about their pregnancy. Since folic acid does not reach the body in sufficient amounts through food, it is recommended that all women of childbearing age consume 400 micrograms of its supplement daily. Taking multivitamins containing folic acid also increases fertility. It also helps to produce healthier sperm in men. Folate is found in beans, orange juice, vegetables and fortified cereals.



iron
Due to the physical pressures of pregnancy on the body, pregnant women suffer from anemia in most cases. However, pre-pregnancy anemia can lead to ovulation problems. If your body has sufficient reserves of iron before pregnancy, the chances of having fertility problems and anemia due to pregnancy will decrease. Women who take iron supplements are less likely to experience infertility. Consult your doctor before adding iron supplements to multivitamins. Iron is found in meat, eggs, beans, beets, broccoli, spinach, pumpkin, and whole grains.



Omega 3
It is a fatty acid that helps release the egg, increase blood flow to the uterus, and regulate hormones. Because the body cannot produce omega-3 naturally, it is necessary to consume it in other ways. Some studies have shown that omega-3 helps in the development of a child's brain and increases his intelligence. Not all multivitamins contain omega-3s, so it's a good idea to consider adding them to your supplements. Omega-3 is found in flaxseed, flaxseed oil, most fish, walnuts, and eggs containing omega-3.



Selenium
In men, it helps sperm motility and increasing its quality, and in women, it helps in the metabolism of estrogen. Selenium is a powerful detoxifier and can help your eggs fight free radicals, which lead to reduced egg quality. Selenium is found in wheat bran, nuts, cereals, sunflower seeds, sesame and fish.



Roy
It increases the motility and overall quality of sperms, and its proper levels are very important for men. It is also very important in female reproduction. Some research shows that low levels of zinc are associated with miscarriage in the early stages of pregnancy. There are fish, red meat, poultry, wheat germ and pumpkin seeds.