Lesson 2: Initial Testing and Diagnosis
Vitamins and Minerals

I want to highlight in this section, some of the vitamins and minerals that are the most important in terms of fertility and preconception. I encourage you to do your own research on the vitamins and minerals that are not mentioned in this section. One good place to start doing such research is at the Food and Nutrition Information Center's web site.

Just in case you have not heard, Folic Acid, when taken before pregnancy occurs, helps to prevent spinal birth defects. Folic acid helps with the body's production of genetic material. So, not only does it help to prevent spinal birth defects, it also helps the body produce quality eggs and sperm (yes, men need it too). Some sources of folic acid include lima beans, beef liver, spinach, broccoli, turnip greens, and romaine lettuce. It has also been added to many breads, cereals, and pastas, and is available in most multivitamins.

While we are on the subject of genetic material, another vitamin that helps the body with this is B12. Along with the development of DNA, B12 also helps with the maintenance of nerve cells and red blood cells. Some sources of B12 include milk, cheese, ice cream, yogurt, eggs, fish, meat, and poultry. As with folic acid, many cereals have had B12 added to them, plus it is available in most multivitamins.

Everyone has probably heard about the cold fighting properties of Vitamin C, but it does more than that. C also helps your body with binding cells together, strengthening blood vessel walls, and speeds the healing time of wounds. Besides oranges and other citrus fruits, you can also get Vitamin C from green peppers, broccoli, tomatoes, strawberries and kiwi fruit. It is best to eat these foods raw, as cooking destroys the vitamin content.

Besides folic acid, Vitamin E is probably one of the best vitamins that a woman can take for fertility reasons. E is not only an antioxidant, but a study conducted by Johns Hopkins showed that women who took 800IU (International Units) daily for two and a half months had their estrogen and progesterone levels come into balance, their libido increased, and their menstrual cycles became normal. It has also been shown that Vitamin E helps the body absorb and use other vitamins, minerals, and herbs more efficiently. The best source of Vitamin E is wheat germ oil. Other sources of this vitamin can be found in vegetable oils, leafy green vegetables, and nuts, as well as in most multivitamins. I, however, recommend that when possible Vitamin E be purchased as a separate supplement.

Calcium is probably one of the best-known minerals, and is needed for bone development. Some good sources of calcium include milk, ice cream, cheese, yogurt, and other dairy products.

Along with B12, iron also helps with the development of red blood cells. Usually an iron supplement is not needed as most people get enough iron from the foods they eat such as red meats, leafy green vegetables, and legumes. An iron supplement should only be taken if directed by your health care provider.

Last, but not least, is zinc. Zinc helps with the production of proteins and is a component of most of the body's enzymes. It is possible that men with low sperm counts can take 'extra' zinc to help their body develop and produce more sperm cells. Zinc helps to balance a man's testosterone levels and the hormones that signals sperm production. Men should not take more than 25 mg daily, but it is always best if zinc is consumed through the diet. Foods rich in zinc include meats, fish, dairy, and grains, but most foods contains some amount of zinc.

Eating a well balanced diet is the best way to make sure that you are getting the vitamins and minerals that you need. If your diet is vegetarian, or if your diet varies from the US recommendation, the addition of a multivitamin may be needed.