Couples who are expecting a baby may need to take nutrients and vitamins to get pregnant quickly. Some studies show that the intake of certain nutrients and vitamins can help improve fertility levels. Then, what are the nutrients and vitamins in question?
Having a baby is the dream and hope of many couples. If you are one of them, there are several efforts you can do to get pregnant quickly, one of which is through the intake of certain nutrients and vitamins.
This is because what you consume will affect your overall health condition, including your fertility level.
Several types of nutrients and vitamins to get pregnant fast
The following are nutrients and vitamins that you need to consume every day to get pregnant quickly:
1. Zinc
Zinc or zinc plays a role in maintaining the regularity of the ovulation cycle and the level of female fertility. Not only in women, zinc also plays a role in the production of the hormone testosterone and the quality of semen and sperm in men.
That is why women are advised to consume as much as 10 mg of zinc, while men as much as 13 mg every day. Zinc can be obtained from whole grains, milk and its processed products, shellfish, shrimp, eggs, potatoes, dark chocolate, as well as nuts.
2. Vitamin B complex
Vitamin B complex is believed to help the ovaries to release eggs before the fertile period. Examples of B vitamins that are important for maintaining fertility are vitamin B9 (folate) and vitamin B6.
Vitamin B6 in particular is believed to be able to increase levels of the hormone progesterone which is useful in reducing the risk of pregnancy complications. While folate plays an important role in maintaining egg quality and regular menstruation.
Vitamin B complex can be obtained by consuming whole grains, green vegetables, meat, eggs, nuts, fish, meat, and milk and processed products, such as cheese and yogurt.
3. Kcalcium
Calcium is believed to help maximize the work of the reproductive system, both in men and women. In addition, adequate calcium intake can also prevent the loss of bone density, especially when you are pregnant later. This is because the fetus in the womb will take calcium from the mother's body to build its own bones.
Calcium deficiency can also increase the risk of preeclampsia and hypertension in pregnancy. Therefore, it is sufficient to consume 1000-1200 mg of calcium every day.
This intake can be met by eating foods high in calcium, such as milk, cheese, yogurt, anchovies, almonds, soybeans, and tofu.
4. Zat iron
Make sure that you are not deficient in iron, because if you don't get enough of this nutrient, you are more likely to develop anemia. Anemia tends to interfere with the menstrual cycle, and irregular menstrual cycles can interfere with a woman's fertility.
Iron is found in meat, green vegetables, peas, shrimp, and oatmeal. In a day, adult men at least need to get 13-15 mg of iron intake, while women around 25 mg.
5. Vitamins C and E
Especially for men who want their partners to get pregnant quickly, make sure you get adequate intake of vitamins C and E every day. These two vitamins can determine sperm quality and increase your partner's chances of getting pregnant.
Adult men need to get 90 mg of vitamin C and 15 mg of vitamin E every day. But not only men, women also need to get intake of these two vitamins to maintain their health. The recommended daily intake of vitamin C for women is 75 mg, while vitamin E is 15 mg.
Vitamin C can be obtained from guava, kiwi, tomatoes, papaya, oranges, sweet potatoes, chilies, peppers, and broccoli. Meanwhile, vitamin E can be obtained from nuts, such as peanuts, almonds, and hazelnuts, as well as fruits, such as avocados, mangoes, and kiwis.
6. Vitamin D
The health of the reproductive organs of women and men depends on whether or not the intake of vitamin D is sufficient every day. Lack of vitamin D will increase your risk of experiencing fertility problems (infertility).
Therefore, it is important for men and women who want to have children quickly to always maintain their intake of vitamin D as much as 15-20 mg every day.
Several types of foods that can be consumed to meet the needs of vitamin D are shrimp, egg yolks, mushrooms, and fish or fish oil. In addition, vitamin D can also be obtained by regularly basking in the morning sun.
In addition to the vitamins and minerals above, couples who want to have children quickly are also advised to eat other healthy foods, such as foods that are high in antioxidants, omega-3, protein, and Coenzyme Q10.
These nutrients can be obtained through a healthy diet or by taking supplements. However, the use of these supplements should be consulted with a doctor first so that you and your partner can get the right dose and type of nutrition.
To increase your chances of getting pregnant quickly, these efforts must also be accompanied by a healthy lifestyle, such as regular exercise, adequate sleep, avoiding stress, not smoking, and limiting the consumption of caffeine and alcoholic beverages.
If you have tried efforts to meet the intake of nutrients and vitamins but still do not produce results, consult further with your obstetrician. The doctor will perform a series of examinations to determine what is causing your difficulty conceiving and provide appropriate treatment.