Can Prenatal Vitamins Help You Get Pregnant?

Adding to your family is an exciting event for any couple, but it can be stressful if months or even years roll by with no baby. Sometimes all it takes is time, but getting pregnant faster is often top of the list for would-be parents. If you’re hoping to add a little one to your life as quickly as possible, you know eating healthily and getting exercise is a good start, but what about those prenatal vitamins? Can taking them before you get pregnant help improve your fertility?

The answer is not quite as straightforward as you might think. Health organisations such as the NHS recommend taking certain supplements when planning a pregnancy, ideally beginning before conception. Although prenatal vitamins can help support good nutrition and early pregnancy development, there is limited evidence that taking them makes otherwise healthy people conceive faster.

Prenatal vitamins can help provide important nutrients when preparing your body for pregnancy. Even the healthiest of diets can sometimes fall short of some crucial ingredients required for a healthy baby, and if you do get pregnant, some of these vitamins are essential before you’re even aware of the baby. These include:

Folic Acid

Folate is an important nutrient involved in normal cell growth and development. However, taking extra folic acid has not been shown conclusively to improve egg or sperm quality or increase the chances of conception in people who already have adequate levels.

Folic acid is particularly important in the earliest stages of pregnancy because it helps the baby’s neural tube develop normally. Neural tube defects include conditions such as spina bifida. Often, by the time you miss your period and realise that you are pregnant, this early development is already under way.

The NHS recommends taking 400 micrograms of folic acid every day when trying to get pregnant, ideally starting three months beforehand, and continuing until the end of the first 12 weeks of pregnancy. Some people, including those with certain medical conditions or taking particular medicines, may need a higher prescribed dose of 5mg. Speak to your GP if you think this applies to you.

Starting folic acid before pregnancy helps ensure that this important nutrient is available during the earliest stages of your baby’s development.

Vitamin D

If you live in a sunny area, you might get enough vitamin D from sunlight during parts of the year, but many people aren’t quite so lucky. In the UK, shorter winter days and our more indoor lifestyles can make it difficult to maintain adequate vitamin D levels.

While studies have investigated how vitamin D might support fertility, the evidence is still limited. Some research has found associations between vitamin D levels and fertility treatment outcomes, but this does not establish that taking additional vitamin D will improve your chances of getting pregnant.

Vitamin D is nevertheless important for healthy bones, teeth and muscles, as well as your baby’s development during pregnancy. UK guidance recommends a daily supplement containing 10 micrograms (400 IU) of vitamin D during pregnancy. If you are taking a prenatal multivitamin, check how much vitamin D it already contains before adding a separate supplement.

Iron

Some studies have investigated whether iron intake is associated with a reduced risk of ovulatory infertility, but the evidence does not establish that taking iron supplements will improve fertility in people without iron deficiency.

Your body’s demand for iron increases during pregnancy, and having adequate stores is important for maintaining healthy red blood cells. Iron deficiency can lead to anaemia and symptoms such as tiredness.

However, extra iron supplements are not routinely recommended for everyone trying to conceive. If blood tests show that your iron levels are low, your GP or midwife may recommend supplementation. Otherwise, a balanced diet containing iron-rich foods is generally a sensible starting point.

All-In-One Prenatal Vitamins

There are some useful “one-a-day” type vitamins on the market, designed to be taken when you are setting out to get pregnant. For women, popular options include Seven Seas Trying For A Baby Vitamins and Pregnacare Conception. For men, Wellman Conception is another option.

Make sure that you read our Seven Seas Trying For A Baby review before buying. Also check out our Pregnacare Conception review for more information about that supplement.

When choosing a prenatal supplement, look for the recommended amount of folic acid and check the vitamin D content. Avoid taking several multivitamins together without professional advice, as this may result in excessive doses of some nutrients. If you are pregnant or could become pregnant, avoid supplements containing vitamin A in the form of retinol, including cod liver oil.

Taking prenatal vitamins is a useful step towards preparing for a healthy pregnancy, although they should not be regarded as a proven way to get pregnant faster.

Other Nutrients To Consider When Trying To Conceive

In addition to the key nutrients already discussed, there are some other vitamins and minerals that are important for general health when trying to get pregnant. However, taking additional supplements is not necessarily beneficial if your diet already provides adequate amounts.

Zinc – This mineral is necessary for normal reproductive function in both men and women. Zinc is involved in sperm production and normal cell development. A deficiency may affect reproductive health, although taking extra zinc when levels are already adequate has not been proven to increase fertility. Food sources include oysters, meat, poultry, beans, nuts and seeds. Many prenatal vitamins contain zinc.

Magnesium – Magnesium supports hundreds of enzymatic reactions in the body and is needed for energy production. Magnesium-rich foods include dark leafy greens, nuts, seeds, fish, beans and whole grains. Eating more magnesium-rich foods can support a balanced diet, but there is insufficient evidence that magnesium supplements improve conception rates.

Vitamin C – This vitamin helps the body absorb iron more effectively and supports normal cell function. Some studies have investigated its role in reproductive health, but there is insufficient evidence that additional vitamin C improves fertility in otherwise healthy people. Citrus fruits, red peppers, broccoli and strawberries are good sources of vitamin C.

Vitamin E – Vitamin E acts as an antioxidant, helping protect cells from oxidative damage. Researchers have investigated its possible effects on sperm health and reproductive function, but results are mixed and supplementation has not been shown consistently to improve pregnancy rates. Vitamin E-rich foods include nuts, seeds, spinach, broccoli and tomatoes.

CoQ10 – Coenzyme Q10 is involved in energy production within cells and has been studied for its possible effects on sperm motility and egg quality. Some small studies have reported improvements in certain fertility-related measures, particularly during assisted reproduction, but evidence of improved live birth rates remains uncertain. CoQ10 occurs naturally in meat and fish. Speak to a fertility specialist before taking CoQ10 supplements, particularly if you are undergoing treatment.

Omega-3s – Omega-3 fatty acids such as DHA support normal health and are important during pregnancy. Some studies have explored possible links with sperm quality, ovulation and reproductive health, but evidence that additional omega-3 supplements increase the likelihood of conception is limited. Oily fish, walnuts, chia seeds and flaxseeds are good dietary sources. If choosing a supplement, avoid cod liver oil during pregnancy because of its vitamin A content.

Antioxidants – Antioxidants such as vitamin C, vitamin E, selenium and lycopene help protect cells from oxidative damage. Although antioxidant supplements have been studied in relation to male and female fertility, there is insufficient reliable evidence that they consistently improve pregnancy or live birth rates. Eating plenty of colourful fruits and vegetables is a sensible way to obtain a range of nutrients.

Probiotics – Probiotics support aspects of digestive health, and researchers are exploring possible connections between the microbiome and reproductive health. However, there is currently insufficient evidence that probiotic supplements regulate menstrual cycles or increase the chances of conception. Fermented foods such as yoghurt, kefir, sauerkraut and kimchi can form part of a varied diet.

Lifestyle Factors That Impact Fertility

Taking a prenatal vitamin is just one piece of the fertility puzzle. There are many lifestyle factors that affect your chances of getting pregnant. Here are some tips for optimising fertility through lifestyle:

• Maintain a healthy weight. Being underweight, overweight or obese can affect hormone balance and ovulation. Aim for a weight that supports your overall health, and seek individual advice if needed.
• Exercise regularly. Moderate exercise supports general health and wellbeing. But don’t overdo it, as excessive exercise combined with inadequate energy intake can disrupt ovulation.
• Reduce stress. Trying to conceive can be emotionally demanding. Relaxation techniques such as yoga, meditation and deep breathing may help you manage stress. However, everyday stress should not automatically be blamed for difficulties conceiving.
• Limit caffeine. If you are pregnant, NHS guidance recommends consuming no more than 200mg of caffeine per day. Following this limit when trying to conceive is a sensible precaution. Remember that tea, coffee, cola and energy drinks can all contribute to your daily intake.
• Avoid smoking and secondhand smoke. Smoking can damage eggs and sperm and decrease fertility. Exposure to secondhand smoke may also affect reproductive health.
• Avoid alcohol. Heavy drinking can affect fertility in both men and women. UK guidance recommends avoiding alcohol when pregnant or planning a pregnancy to keep risks to a minimum.
• Be wary of environmental toxins. Take sensible precautions to reduce unnecessary exposure to pesticides, solvents and other potentially harmful chemicals, particularly in the workplace.
• Get adequate sleep. Sleep is important for general health and wellbeing. Most adults should aim for around 7–9 hours per night, although individual requirements vary.

Making positive lifestyle changes can support your reproductive and general health. Be patient and keep trying, as it can take several months to conceive even when there are no underlying fertility problems. If you have been trying for a year without success, speak to your GP. Earlier advice may be appropriate if you are aged 36 or over, have irregular periods or have another reason to be concerned about your fertility.

Timing Is Everything

When trying to conceive, it’s important to have intercourse during your fertile window, the few days leading up to and including ovulation. Ovulation typically occurs about 14 days before the start of your next period, although the timing varies between individuals and cycles. You can use ovulation predictor kits or track changes in your cervical mucus to help identify your most fertile days. Basal body temperature tracking can help confirm that ovulation has occurred, but it is less useful for predicting it in advance. Having sex every two to three days throughout your cycle is generally recommended, or every one to two days during the fertile window if you prefer more targeted timing.

The Role Of Age In Fertility

Age is one of the most significant factors impacting a woman’s fertility. A woman’s egg quality and quantity naturally decline with age, with the decline becoming more pronounced during the mid-to-late 30s. This doesn’t mean getting pregnant is impossible in your late 30s or 40s, but it may take longer.

If you’re aged 36 or over and have concerns about conceiving, seek advice from your GP rather than waiting a full year. They can arrange appropriate investigations or refer you to a fertility specialist if necessary. Men’s fertility also declines with age, but generally more gradually. Making healthy lifestyle choices can support reproductive health, although supplements and lifestyle changes cannot reverse age-related changes in egg quality.

Zoom Baby supplies a range of pregnancy tests and ovulation testing products to help you identify your fertile days and check for pregnancy.

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