Want to conceive, reduce PMS, or rebalance your menstrual cycles? Make sure you have these 5 most important ovulation vitamins.
There are two primary reasons that you want to promote ovulation.
One is when you’re trying to get pregnant, as ovulation is the prerequisite for conception.
Ovulation triggers the release of progesterone, which helps balance hormones and regulate menstrual cycles.
Five Most Important Ovulation Vitamins
In addition to stress and poor health, nutritional deficiency is a primary cause of infertility – and lack of ovulation.
In this post, I’ll share five important nutrient groups that can help promote ovulation, enhance your fertility, and harmonize your hormones.
I call them the ABCDE of ovulation vitamins.
Free radicals are the natural byproducts of chemical processes, such as metabolism. They are highly unstable and are known to cause damages to cells, proteins and DNA.
To counter the harmful effects of free radicals, the body uses a defense system of antioxidants, such as beta-carotene (the vegetable precursor of vitamin A), vitamin C, vitamin E, zinc, and selenium.
This is especially important in reproduction because a great number of free radicals are generated in the process, which can interrupt hormonal balance, and cause chromosomal damages that lead to miscarriages and birth defects.
Various studies have confirmed the beneficial effects of antioxidants in promoting fertility. For example…
At a dose of 750 mg/day, vitamin C has been shown to raise progesterone in women with both low progesterone and luteal phase defect, which are associated with a lack of ovulation, infertility, and miscarriages.
One study shows that women taking the drug clomiphene to stimulate ovulation will have a better chance of ovulating if vitamin C is taken alongside the drug.
A study conducted at John Hopkins University showed that vitamin E (at a dose of 800 IU/day for 10 weeks) corrects the progesterone-estrogen ratio, increases a woman’s libido, and normalizes her menstrual cycle.
Zinc contributes to ovulation and fertility in women, and semen and testosterone production in men, according to the American Pregnancy Association.
And low levels of zinc have been directly linked to miscarriages in the early stages of a pregnancy, per The Centers for Disease Control’s Assisted Reproductive Technology Report.
B. B Vitamins and Iron
Vitamin B complex, among its many important roles, is essential to the healthy functioning of blood.
When the body is deficient of various B vitamins – due to an imbalanced diet or poor absorption as results of certain health conditions – the production and function of blood will be compromised.
And without an adequate supply of clean, nutrient-rich blood, our body will not perform at its optimal level. This includes our reproductive organs, such as ovaries and the uterus. For example…
Iron, Folic Acid and Vitamin B12
It’s considered one of the best vitamins to boost progesterone.
For more details, read my post B Complex and Fertility.
C. Coenzyme Q10
Coenzyme Q10 (CoQ10), a substance similar to a vitamin, is needed by every cell in the body to produce energy for cell maintenance and growth. It also functions as an antioxidant.
CoQ10 has been shown to improve egg and sperm quality as well. Studies also report that taking supplements of CoQ10 may help with both female and male infertility, and even reverse some of the signs of age-related reproductive decline.
D. Vitamin D
We know that vitamin D is essential for bone health because it helps the body absorb calcium. But many are unaware of its role in fertility.
In fact, vitamin D deficiency has been linked to infertility. One study at Yale University School of Medicine found that almost 40% of women with ovulatory dysfunction had low vitamin D levels.
On the other hand, an adequate level of vitamin D can boost levels of progesterone and estrogen, which regulate menstrual cycles and improve the chances of a successful conception.
Researchers have also reported that women with higher vitamin D levels were significantly more likely to achieve pregnancy from IVF compared to women with lower levels of vitamin D.
To learn more about this important hormone-like vitamin, read my post, Vitamin D and Fertility.
E. Essential Fatty and Amino Acids
Now we’ve come to the last nutrient group: essential fatty acids and amino acids. They are called essential because our bodies cannot make them and we must get them through foods. Among them, omega-3 and L-arginine are especially beneficial for fertility.
Omega-3 fatty acids are known for their anti-inflammatory properties, which is important when you want to get and stay pregnant.
They also support fertility by helping to regulate hormones, increase cervical mucous, promote ovulation, and direct blood flow to the ovaries and uterus.
L-arginine is an amino acid that helps widen and relax arteries and blood vessels, increasing blood flow in the body.
At a dose of 6 grams per day, it’s been shown to improve the blood supply to the corpus luteum (the egg follicle that releases progesterone after ovulation), which results in improved progesterone levels – and overall hormone harmony.
The above are the five most important nutrient groups to promote ovulation, enhance fertility, and harmonize hormones. And there are others whose effects we do not yet know. So to keep our hormones balanced, we need to eat a rich diet that contains all the essential nutrients the body needs.
If this seems challenging due to a busy lifestyle or dietary preferences, you may want to consider taking a high quality prenatal vitamin as an insurance policy. Based on my research, Garden of Life Prenatal is the best in the market.
In a large study, following over 18,000 women who were trying to get pregnant, researchers found a strong correlation between taking a multivitamin supplement and having a lower chance of ovulation problems.
So far I’ve shared with you the ABCDE of ovulation vitamins. Let’s do a quick recap:
- A is for Antioxidant;
- B is for B Complex and Iron;
- C is for CoQ10;
- D is for vitamin D; and
- E is for Essential Fatty Acid Omega-3 and Amino Acid L-arginine.
Easy to remember, right? Start getting them from a wide variety of foods and in supplements. Stay healthy – because it’s the foundation for fertility and hormone balance.
I hope you find this information helpful. If so, please share it with your friends. Thank you!
Vitamin Code RAW Prenatal Multivitamin (Specially formulated women’s multivitamin made from nutritious RAW whole foods)
Vitex (Supports progesterone, regulate the menstrual cycle, and prevent miscarriage)
Royal Jelly (The only food for the Queen Bee, which enables her to lay up to 2,000 eggs each day throughout her life, and outlive worker bees 30 fold)
Pink Stork Fertility Tea (Comprised of 7 organic herbs including red raspberry, nettle, and chasteberry, designed to support fertility)
Taking Charge of Your Fertility, by Toni Weschler
Making Babies: A Proven 3-Month Program for Maximum Fertility, by Sami S. David