Fertility supplements, like folic acid, vitamin B12, vitamin B6, vitamin C or omega-3, can improve egg or sperm quality and increase your chances of getting pregnant .They can also promote healthy fetal development during pregnancy.

These fertility supplements can be taken in the form of capsules or pills, but can also be found naturally in foods like beef, chicken, fish, eggs, fruits, pumpkin seeds, chia seeds or flaxseeds.

Fertility supplement should be used as prescribed by your doctor, and can start being taken as soon as a pregnancy is planned.

Which vitamins should I take to get pregnant?

Some supplements for fertility that you can take include:

1. Folic acid

Folic acid, also known as vitamin B9, is commonly used during pregnancy to prevent defects in fetal neural tube development, and prevent problems such as cleft palate or spina bifida.

However, some studies ^[1,2] show that folic acid taken with vitamin B12 can increase the chances of getting pregnant and increase the success of assisted reproduction.

Additionally, folic acid may also help to improve sperm motility and quality in infertile men, as well as improve IVF results.

Generally, folic acid can be started 3 months before becoming pregnant.

How to take: In addition to taking it in supplement form, folic acid can also be naturally found in foods, such as cooked black beans, spinach or chicken or beef liver. Check-out a complete list of foods rich in folic acid that you can add to your diet.

2. Vitamin B12

Vitamin B12 is essential for many bodily functions, like blood cell production, central nervous system maintenance, and protein and carbohydrate metabolism.

This vitamin also helps improve fertility and reduce the risk of abnormal ovulation. It also promotes optimal folic acid production.

Vitamin B12 also reduces homocysteine levels in the body, as it contains antioxidant and anti-inflammatory actio. It can also improve metabolism in women with polycystic ovaries, which is a common cause of infertility.

How to take: Vitamin B12 can be found in supplement form, or consumed in foods like fish, meat, eggs and dairy products. See a complete list of vitamin B12 foods that you can incorporate into your meals.

3. Vitamin B6

Vitamin B6, or pyridoxine, is important for regulating chemical processes in the body. It participates in several metabolic reactions related to amino acid and enzyme regulation.

This vitamin is also involved in the progression of the luteal phase from ovulation in the menstrual cycle. Therefore, it is important for embryo implantation, and for reducing homocysteine levels in the body.

Excess homocysteine is also related to lower sperm quality in men, which can reduce the chance of pregnancy.

How to take: In addition to taking it in supplement form, some foods that are rich in vitamin B6 are bananas, fish or chicken.

4. Choline

Choline, also known as vitamin B8, helps to reduce inflammation and also has neuroprotective effect that is essential for optimal nervous system functioning. It can be taken to prevent birth defects in the baby.

How to take: Choline can be found in foods such as egg yolks, cooked chicken liver or yeast.

5. Vitamin C

Vitamin C has antioxidant action that reduces damage to cells caused by free radicals. It can improve the overal health and functioning of the reproductive system in both men and women.

This vitamin also helps to improve hormone levels, as well as egg and sperm quality, which can increase the chances of pregnancy.

How to take: vitamin C can be found both in supplements and foods such as pineapple, cashews, broccoli, lemon, kiwi and tomatoes. Read about more vitamin C foods that you can consume to ensure adequate intake of this vitamin.

6. Vitamin D

Vitamin D helps increase the levels of hormones like progesterone, estradiol and estrone, which can promote optimal ovarian functioning and ovarian follicle production.

In men, vitamin D can also help to improve sperm quality.

How to take: Vitamin D is naturally produced in the body through exposure to sunlight, but it can also be obtained from food, such as fish and eggs, or taken in the form of supplements. Check-out a list of foods that are high in vitamin D.

7. Vitamin E

Vitamin E has antioxidant action and is important for keeping the ovaries healthy. It can be taken to boost fertility and increase the chances of pregnancy.

Vitamin E can also help to improve sperm motility in men.

How to take: Vitamin E can be obtained through food, as is mainly found in vegetable oils and nuts. It can also be used in the form of supplements. See the vitamin E foods that you can add to your daily diet.

8. Iron

Iron is a mineral that is essential for the production of red blood cells, which are needed to deliver oxygen to the body's tissues.

Low iron levels can cause iron deficiency anemia, which impairs normal organ function and can affect the reproductive system. It can impact ovulation and reduce egg health.

Normal iron levels are also important during pregnancy, as oxygen demands are greater to ensure normal fetal development.

How to take: Iron can be obtained through the consumption of iron-rich foods, such as beef, chicken, fish, pumpkin seeds, raisins or pistachios, or used in the form of supplements.

9. Selenium

Selenium is another important mineral for the development of healthy follicles, which can increase fertility and the chances of pregnancy.

Taking selenium is also important during pregnancy to prevent complications such as damage to the fetal nervous system or miscarriage.

Due to its antioxidant properties, selenium is also essential for male fertility, as it prevents free radical damage in the testicles and sperm. It can help improve sperm concentration, quality and motility.

How to take: selenium can be consumed in the form of supplements or through foods such as beef, chicken, fish, Brazil nuts, eggs or sunflower seeds. Check-out a list of foods that are high in selenium that you can eat to increase your intake.

10. Zinc

Zinc is a mineral that is essential for egg development, and is equally important for improving sperm count and motility.

How to take: Zinc can be taken as a supplement or consumed in food like beef or liver.

11. Omega-3

Omega-3 is a type of good fat that helps reduce inflammation, regulate the menstrual cycle, increase blood flow to the uterus, and improve the chance of embryo implantation.

Additionally, omega-3 can help increase sperm quantity as well as sperm motility.

How to take: Omega-3 can be found in the form of supplements or consumed in foods, such as salmon, tuna and sardines, chia seeds or flaxseed. Check-out other omega-3 foods that you can consume every day.