Blog – Vitamin C for Fertility

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The Benefits of Vitamin C for Fertility

Besides providing a boost to the immune system and keeping ailments like the common cold and cough at bay, Vitamin C has been shown to help improve fertility in both men and women. If you and your partner have been trying to conceive but have not found success, perhaps it’s time you consider adding this essential vitamin to your diet. But if it does help, in what quantities should you consume it? Read on to know how this vitamin can impact both you and your partner’s fertility.

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What is Vitamin C?

Vitamin C is a water-soluble vitamin that can get flushed out of your system. The body cannot store or produce its own Vitamin C, so it needs to be replenished on a daily basis.

The best sources of this vitamin are fresh fruits and vegetables; however, cutting, cooking, or processing food can deplete these food sources of their nutritional content. Fresh food sources should be eaten immediately after cutting, and most nutritionists recommend eating most of them raw and uncooked or unprocessed. Should these options not be viable, Vitamin C is also available in the form of dietary supplements.

Some key health benefits from Vitamin C includes enhancing immune strength, assisting in the repair and regeneration of tissues, and forming and maintaining connective tissues like bones, skin and blood vessels. It’s quite safe to say that this vitamin is an essential aid to many vital functions in the body.

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Vitamin C for Male Fertility

A powerful anti-oxidant, Vitamin C can protect the cells of your body against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants. And this includes sperm cells.

Several studies have shown that taking Vitamin C may help benefit male fertility by boosting sperm count, motility and morphology (shape), and even improve semen quality. It also prevents sperm from clumping together, which improves motility.

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Vitamin C for Female Fertility

Vitamin C is a vital nutrient for women, too. This essential vitamin promotes iron absorption, progesterone production, menstrual regulation, and normal ovulation. These are key functions that are necessary for successful conception.

Oxidative stress may also affect a woman’s reproductive health, particularly her egg cells. Vitamin C is an essential nutrient for healthy ovaries, and also acts as an anti-aging antioxidant that supports egg quality and health.

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How Much Vitamin C Should You Take?

In addition to a healthy whole foods diet rich in vitamin C, the Harvard School of Public Health shares, “The Recommended Dietary Allowance (RDA) for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively.”

The best source of Vitamin C is always fresh fruits and vegetables, with an average adult recommended to eat nine servings to get their required daily dose.

  • Citrus fruits like oranges and grape fruits
  • Sweet peppers like green and red bell pepper
  • Fruits like kiwi, strawberries, cantaloupe, pineapple and tomato
  • Vegetables like broccoli, brussels sprouts, cauliflower, cabbage, and potato

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Other Sources of Vitamin C

However, consuming multiple servings of fruits and vegetables is just not practical for most people to maintain on a consistent basis. So, the next best alternative is taking dietary supplements in addition to regular consumption of Vitamin C-rich foods. This method is safe, effective and easy to do, and a more practical way of incorporating Vitamin C into your daily diet.

Furthermore, studies have shown that the ideal daily dosage is actually 500mg of Vitamin C (which is higher than the established RDA for adults) to experience its most potent health benefits. At least double that amount is required for couples who are preparing for pregnancy. Ascorbic Acid is the most common form of Vitamin C supplement, but a milder version called Sodium Ascorbate is another option for those who are more acidic.

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Final Thoughts

Infertility affects men and women from all over the world. If you or your partner have been unsuccessful in your attempts to conceive, focus first on improving your general health and nutrition.

Studies have been made on the many wonderful benefits of Vitamin C, and if you suffer from nutrient deficiencies, chances are that regularly including this essential vitamin in your diet they may help.

 

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