Pregnancy vitamins, such as folic acid, vitamin B12 and B6, vitamin C or omega-3, can improve egg or sperm quality and fertility, increasing the chances of getting pregnant, as well as promoting development health of the baby during pregnancy.
These vitamins can be taken in the form of supplements, multivitamins, but can also be found in foods, such as beef, chicken, fish, eggs, fruits, pumpkin seeds, chia or flaxseed, for example.
Vitamins for pregnancy should be used under the guidance of an obstetrician, in the doses indicated by the doctor, and it is normally recommended to start as soon as a pregnancy is planned.
11 vitamins to get pregnant
The main vitamins for getting pregnant are:
1. Folic acid
Folic acid supplement, also known as vitamin B9, is widely used during pregnancy to prevent defects in the baby’s neural tube and prevent problems such as cleft palate or spina bifida, for example.
However, some studies (1,2) have shown that folic acid associated with vitamin B12 can increase the chances of getting pregnant and also the success of assisted reproduction.
Additionally, folic acid may help improve sperm motility and quality in infertile men, and improve IVF results.
Generally, the use of folic acid is recommended to be started 3 months before becoming pregnant. Find out how to take folic acid.
How to consume: In addition to the supplement, folic acid can be found in foods such as cooked black beans, spinach or chicken or beef liver. See the complete list of foods rich in folic acid.
2. Vitamina B12
Vitamin B12 is essential for the formation of blood cells, maintaining the functions of the central nervous system, and participating in the metabolism of proteins and carbohydrates.
This vitamin also helps improve fertility and reduce the risk of ovulation disorders, as well as improving the absorption of folic acid.
Furthermore, vitamin B12 reduces homocysteine levels in the body, due to its antioxidant and anti-inflammatory action, possibly improving the metabolic profile of women with polycystic ovaries, which is a cause of difficulty getting pregnant.
How to consume: vitamin B12 can be found in the form of supplements or in foods such as fish, meat, eggs and dairy products. Check out the main foods rich in vitamin B12.
3. Vitamin B6
Vitamin B6, or pyridoxine, is important for regulating chemical processes in the body, as it participates in several metabolic reactions, mainly those related to amino acids and enzymes.
This vitamin contributes to the luteal phase of the menstrual cycle that occurs shortly after ovulation, being important for embryo implantation, in addition to reducing homocysteine levels in the body, increasing the chances of pregnancy.
Excess homocysteine is also related to lower sperm quality in men, which can reduce the chance of pregnancy.
How to consume: In addition to being found in the form of supplements, some foods rich in vitamin B6 are bananas, fish or chicken, for example. Check out the complete list of foods rich in vitamin B6.
4. Hill
Choline, also known as vitamin B8, helps reduce inflammation in the body, in addition to having a neuroprotective effect that is essential for the nervous system and preventing birth defects in the baby.
How to consume: choline can be found in foods such as egg yolks, cooked chicken liver or yeast, for example. Discover all the foods rich in choline.
5. Vitamin C
Vitamin C has an antioxidant action that reduces damage to cells caused by free radicals, which can improve the health of the female and male reproductive system.
This vitamin helps improve hormone levels, as well as egg and sperm quality, which can increase the chances of pregnancy.
How to consume: Vitamin C can be found both in supplements and in foods such as pineapple, cashews, broccoli, lemon, kiwi and tomatoes, for example. Find out which foods are rich in vitamin C.
6. Vitamin D
Vitamin D helps increase the levels of hormones in the ovaries, such as progesterone, estradiol and estrone, and the development of ovarian follicles.
Furthermore, in men vitamin D can help improve sperm quality.
How to consume: Vitamin D is produced in the body through exposure to sunlight, but it can also be obtained by consuming foods, such as fish and eggs, or taken in the form of supplements. See the main ways to replace vitamin D.
7. Vitamin E
Vitamin E has antioxidant action, being important for keeping the ovaries healthy, contributing to improving fertility and increasing the chances of pregnancy.
Additionally, vitamin E can help improve sperm motility in men.
How to consume: Vitamin E can be obtained through food, being found mainly in vegetable oils and nuts, but it can also be used in the form of supplements. See the main foods rich in vitamin E.
8. Ferro
Iron is an essential mineral for the production of red blood cells, also known as red blood cells, which are responsible for bringing oxygen to the body’s tissues.
Iron deficiency can cause iron deficiency anemia, impairing the functioning of organs, including the reproductive system, which can cause ovulatory deficiency and reduce egg health.
In this way, iron helps prevent iron deficiency anemia, and is also important during pregnancy, as oxygen demands are greater for the healthy development of the baby.
How to consume: Iron can be obtained through the consumption of foods such as beef, chicken, fish, pumpkin seeds, raisins or pistachios, or used in the form of supplements. Check out the main foods rich in iron.
9. Selenium
Selenium is another important mineral for helping the development of healthy follicles, which can increase fertility and chances of pregnancy.
Furthermore, selenium is also important during pregnancy, to avoid complications such as damage to the fetal nervous system or miscarriage.
Due to its antioxidant properties, selenium is also important for male fertility, as it prevents damage caused by free radicals in the testicles and sperm, improving sperm concentration, quality and motility.
How to consume: selenium can be consumed in the form of supplements or through foods such as beef, chicken, fish, Brazil nuts, eggs or sunflower seeds, for example. See the complete list of foods rich in selenium.
10. Zinc
Zinc is an essential mineral for egg development, as well as improving sperm concentration, motility and count in men.
Therefore, zinc is important for both women’s and men’s reproductive health.
How to consume: Zinc can be taken as a supplement or consumed in food, found in beef or liver, for example. Check out all the foods rich in zinc.
11. Omega-3
Omega-3 is a type of good fat that helps reduce inflammation in the body, regulate the menstrual cycle, increase blood flow to the uterus, as well as strengthen the uterus and improve embryo implantation.
Additionally, omega-3 can help increase sperm quantity as well as sperm motility.
How to consume: Omega-3 can be found in the form of supplements or consumed in foods, such as salmon, tuna and sardines, chia seeds or flaxseed. See the main omega-3 rich foods and other health benefits.
Multivitamins to get pregnant
Multivitamins or multivitamins and minerals, have a combination of vitamins and minerals that can be recommended by the obstetrician during pre-conception.
Some examples of multivitamin names are Natele Pre-conception or Lavitan Pre-Natal, for example.
It is important to emphasize that the use of vitamins to get pregnant must be done with the indication and guidance of the obstetrician.
