Key Nutrients to Consume While You are Trying to Conceive

There are certain key nutrients to help both men and women to improve sperm count and healthy eggs respectively. They should consume these nutrients regularly.

It is important for both men and women to follow a healthy diet to improve their odds of conceiving, which includes a lot of vital nutrients in the human body. Both men and women should avoid alcohol and smoking before conceiving to enable their body producing healthy sperm and eggs and, in the end, a healthy child.

Antioxidants (vitamins C and E)

Antioxidants, such as vitamins C and E, are known to remove free radicals of your body and help women to reduce the risk of affecting eggs before ovulation. Antioxidants help men by preventing cellular damage to their sperm and chromosomal damage. They also improve the sperm’s chances of helping sperm to reach the egg in fallopian tubes of a woman and also promote motility. 

Vitamin C is also vital for absorbing iron efficiently. So, it is recommended to drink fresh fruit juice with food rich in iron to improve iron consumption. Antioxidants are found basically in fresh veggies and fruits, especially strawberries, papayas, avocados, oranges, kale, broccoli, and spinach. Some other vital sources are seeds and nuts like hazelnuts, almonds, and sunflower seeds. 

B vitamins

The whole group of B vitamins like B1, B2, B3, B6 and B12, and folic acid is very vital to prepare the body for generating healthy sperm and eggs and conception. The group of B vitamins is very vital to absorb energy from food, control hormones. Especially B12 helps the processing of folic acid and red blood cells. They are found basically in fortified milk, breakfast cereals, cheese, eggs, and oily fish and in whole-meal bread.

Folic Acid

This B9 vitamin is also called folate and it has been known to prevent birth defects in the neural tube, including spina bifida. It should be consumed by women while getting pregnant and trying to conceive. Folic acid also helps produce healthy sperm.

It is usually found in fortified bread and breakfast cereals, and leafy greens, including spinach, kale, legumes, broccoli, and orange juice.

Healthy Fats

It is found basically in oils that have healthy fatty acids like omega 3s and polyunsaturated fats to promote reproductive health. These healthy foods improve sperm quality, promote hormone levels, and absorb vitamins D and E which are soluble in fat. Healthy fats are basically found of oily fish, including trout, salmon, herring, mackerel, fresh tuna/sardines, pumpkin seeds, flaxseeds, and nuts. 


It is very vital to promote reproductive health. Calcium is a much-needed nutrient to build strong teeth and bones. According to research, calcium also plays a vital role in helping sperm reaching the egg. It is found in dairies like yogurt, milk, and cheese.


This mineral is very important for increasing energy levels, promoting good overall health, and for forming red blood cells to carry oxygen. The deficiency of iron is also responsible for infertility.

Iron is basically found in tinned fish like tuna and sardines, red meat, apricots, eggs, sesame seeds, raisins, and fortified cereals. To get the right amount of iron, ask your doctor and get your iron levels checked with a blood test. You can see the reports on how much iron needed for your body to conceive.

Vitamin D

It is very vital for the absorption of calcium and immunity. The deficiency of vitamin D can affect the overall growth of the baby during pregnancy. It is basically absorbed by our body from sunlight. But it is also found in food like meat, eggs, and oily fish like sardines, salmon and mackerel.

For those who are vegetarians, they can also consume vitamin D with some soya products, dairy and breakfast cereals. You cannot get enough vitamin D from a regular diet. If you are overweight and don’t have much exposure to sunlight, you can take 10mcg of vitamin D supplement every day.


It is very vital for fertility as it supplies the right amount of amino acids to your body to help repair and build cells and produce hormones. It is basically found in soybeans, tofu, beans, salmon, chicken, and lean meat.


It is another important mineral helps in the repair and growth of tissues. It improves sperm health and improves immunity. It ensures high sperm count and fast, healthy and strong sperm in men. It is basically found in lean red meat, dark chicken meat, milk, shellfish, and dairy products.

Do men also need vital nutrients to conceive?

A future dad should also consume a nutritional and balanced diet. Folate, zinc, and vitamin C are vital nutrients for healthy sperm. You can take 15mg of zinc supplement if you are a vegetarian. Be sure to eat at least five portions of fresh veggies and fruit every day to get a proper amount of vitamin C. Avoid smoking as it affects the ability of your body to absorb vitamin C.

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