If you are trying to conceive or have just started thinking about trying, you might be excited, but you’re almost certainly overwhelmed, to say the least. The concept of baby-making is all fun and games until you start actually working on it—then, you realize there’s a whole world of knowledge out there, along with a seemingly endless series of dos and don’ts that you feel overly pressured to follow.
While some people might get pregnant easily, for others, it can be a bit more challenging. But remember, if you do fall into that category, you are far from alone. Approximately 11 percent of women and 9 percent of men of reproductive age experience fertility issues, according to the National Institute of Child Health and Human Development (NICHD). What’s more: About one-third of the time the issue has to do with the man and one-third of the time it has to do with both the man and the woman, or can’t be identified.
One of the first steps to take when trying to get pregnant is to figure out when you are most fertile or ovulating. When you ovulate, the egg is released from the ovary. “Some women feel when they ovulate because the follicle (sac of fluid that houses an egg) bursts and releases with the egg along with fluid, which can sometimes be painful,” says Dr. Anate Brauer, reproductive endocrinologist at RMA of New York.
According to the American College of Obstetricians and Gynecologists (ACOG), nutrition, especially, plays a key role in fertility. Eating a healthy, balanced diet and taking the proper supplements can improve fertility for men and women.
While doing all these things is a great start, some people might need an additional boost to increase their chances of conception. In this case, there are certain supplements that might help boost fertility.
In this article, we will break down what ovulation is, when you typically ovulate, and how long it will take to ovulate again after a miscarriage. We will also look at a few supplements that can help with ovulation and increasing your fertility.
What is ovulation?
Ovulation is when an egg is released from the ovary. After it’s released, the egg moves down the fallopian tube and stays there for 12 to 24 hours, waiting to be fertilized. Sperm lives in the uterus for about three days, according to Dr. Brauer. “It’s best to have sperm in the uterus just before or as ovulation is occurring,” she adds. “If a woman has regular cycles, intercourse every other day mid-cycle should cover the ‘fertile window.’” For example, if you have a 28-day cycle and you presumably ovulate on day 14, then you should start having intercourse on day 10, and every other day until day 16 to cover that window.
Keep in mind that each person’s cycle length can be different, and the time between ovulation and your next period may vary.
In addition to keeping track of your cycle, you can also check for other ovulation signs, such as change in secretions and basal body temperature. Before ovulation, you might notice an increase in clear, wet and stretchy vaginal secretions. After ovulation, mucus might decrease and become thicker and cloudy. To check your basal body temperature, take your temperature every morning. Record the results and check for a pattern. You are most fertile two to three days before your temperature increases.
If you’re still unsure, you can always purchase an ovulation kit to check when you’re ovulating. These kits test your urine for the surge in hormones that occur before ovulation. Ovulation typically happens about 36 hours after a positive result.
How soon after a miscarriage will you ovulate?
The first time you ovulate following a miscarriage is different for everyone. “After a miscarriage it takes some time for the brain to kick into gear and tell the ovary to grow an egg again,” says Dr. Brauer. “Once your levels ofhCG (human Chorionic Gonadotropin), the hormone your body makes when you’re growing a baby, decrease, the brain begins the process of recruiting an egg, which culminates in ovulation.” This process can take three to six weeks on average, she adds.
There’s no set time for when it’s OK to start trying again after your miscarry—this timeline might look different for everyone. If you are healthy and your doctor gives you the all-clear, the rest is up to you and your partner.
Supplements to boost fertility
During pregnancy, ACOG recommends women take folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins and vitamin C. Your body uses iron to make extra blood that is needed during pregnancy for you and your baby. Folic acid helps form the baby’s neural tube and prevent birth defects. Many of these can be found in prenatal vitamins, however, a few other supplements not listed on the prenatal vitamin bottle might be beneficial as well.
“While there are no supplements that specifically ‘boost’ fertility, there are those that may optimize chances of success,” Dr. Brauer says. Some of these are folic acid, Omega-3 fatty acids, CoEnzyme Q-10, Vitamin D and Myo-inositol.
Folic Acid
Folic acid helps improves blood flow and prevents elevated blood pressure. Evidence has suggested that folic acid may markedly reduce the risk of gestational hypertension or preeclampsia, according to a study published in the journal Hypertension. Folic acid has also been shown to prevent some fetal abnormalities, such as neural tube defects, according to the Reproductive Partners Fertility Center in San Diego. It recommends 400 to 1,000 mcg daily. Foods high in folate include leafy vegetables, citrus, beans, whole grains, breakfast cereals, bread and pasta.
Prenatal vitamins with folic acid should be incorporated three months prior to conception to prevent neural tube defects, Dr. Brauer says. It helps prevent birth defects of the brain and spine and supports the growth and development of the fetus and placenta.
According to a study published in the American Journal of Obstetrics and Gynecology, intake of supplemental folic acid, particularly at doses higher than those recommended, has been related to lower frequency of infertility, lower risk of pregnancy loss and greater success in infertility treatment.
Omega-3 Fatty Acids
Increased consumption of omega 3’s has been associated with improved embryo implantation, decreased premature labor, and positive effects on fetal brain development, according to the Reproductive Partners Fertility Center in San Diego. It recommends 500 to 1,000 mg daily. A 2019 study published in the journal Fertility & Sterility found that women who were taking omega-3 supplements had 1.83 times the probability of conceiving in a given menstrual cycle compared to women not taking omega-3 supplements.
One type of omega-3 supplement is DHA or Docosahexaenoic. It is found mostly in fish. DHA helps with brain development, healthy eyes, nervous system development and immune function. Most OB/GYNs recommend taking the supplement at least six weeks before conception.
CoEnzyme Q-10
CoEnzyme Q-10 is critical to cellular energy production. This enzyme is found in the mitochondria, or powerhouse, of every cell in the body. Studies have shown that this mitochondrial nutrient can reverse effects of aging on female eggs, according to the Reproductive Partners Facility Center. Women over the age of 37, especially, should take this supplement, it said. Women who are undergoing in vitro fertilization are usually prescribed this as well. This enzyme has been shown to increase the ovarian response to stimulating medication in women with a low ovarian reserve, according to the IVF Center.
Vitamin D
Vitamin D deficiency has often been associated with negative effects concerning several pregnancy adverse outcomes, including the birth of small for gestational age newborns, premature birth and preeclampsia, according to a study published in the journal Diseases.
If enough sunlight isn’t available where you live, you can find some Vitamin D in fish and eggs. It can also be found in fortified milk and orange juice. Vitamin D levels can be monitored through a blood test. A level of over 30 mg/ml is considered normal. If your levels still aren’t high enough, you should consider a supplement.
Myo-inositol
Women who experience inefficient ovulation because of PCOS (Polycystic ovary syndrome) or Insulin resistance may benefit from Myo-inositol, which helps increase glucose utilization in the body, Dr. Bauer says.
According to a study from the National Library of Medicine, the most common cause of female infertility is ovulatory dysfunction. Out of the women who have ovulatory dysfunction, 70 percent have PCOS. PCOS is a condition where ovaries produce an abnormal number of androgens, male sex hormones that are usually present in women in small amounts. Small cysts can form in the ovaries, according to Johns Hopkins Medicine. While the exact cause is unknown, many women with PCOS have insulin resistance. Insulin levels build up in the body and may cause higher androgen levels.
Myo-inositol is the supplemental form of Inositol, a type of sugar your body naturally produces to provide structure to the cells.
These are just a few supplements you can implement into your diet to try and help your chances of conceiving. As with anything, it is best to speak with your healthcare provider first before taking any medications to ensure they are the best fit for you.
Getting pregnant is all part of the journey on the way to motherhood. As easy as it is to write, rather than practice, try to not stress yourself out during this time. Take it one day at a time and know that you are not alone in this journey.
