Estimated reading time: 2 minutes
By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
Did you know that Vitamin D plays a huge role in reproductive health? This powerhouse nutrient is essential for everything from hormone regulation to egg and sperm quality. Let’s break down why Vitamin D is so important for fertility, how to make sure you're getting enough, and simple ways to boost your levels naturally.
How Vitamin D Affects Fertility
Vitamin D is more than just a bone-health booster—it also plays a key role in reproductive function for both men and women. Studies show that adequate amounts of vitamin D can help to "increase reproductive outcomes” (2). Vitamin D helps to support ovulation and hormone balance by regulating hormones that are essential for a healthy menstrual cycle and ovulation (3).
Overall, most studies suggest that adequate vitamin D levels can help to support overall sperm count and motility as well as high pregnancy rates (5). If you are trying to conceive or would like to in the future, this is huge!
How Much Do You Need & How Can You Get It?
In the U.S. the recommended daily allowance for adults between the ages of 19-50 years old of vitamin D is 15 mcg or 600 IU’s/day for both men and women. If you are looking to boost your vitamin D intake, it can be helpful to begin by tracking your vitamin D intake and getting your blood levels of vitamin D tested.
To increase your vitamin D intake, you can add more vitamin D rich foods to your diet, like:
- Fish like freshwater trout, salmon, tilapia, sardines, and flounder
- Fruits and vegetables like mushrooms and fortified orange juice
- Dairy and dairy alternatives like soy milk, fortified almond milk, cow’s milk, yogurt, kefir, and American cheese
To increase your vitamin D through other sources, you can:
- Go outside in the sunshine for 15-30 minutes/day
- Take vitamin D supplements (Common doses range from 1,000–4,000 IU daily, but always check with your healthcare provider first)
The Bottom Line
If you're trying to conceive, don’t overlook vitamin D. Supporting your levels through sunshine, food, or supplements can improve hormone balance, egg and sperm health, and even pregnancy outcomes. Be sure to check with your doctor and healthcare team before making any changes to your diet and lifestyle.
References:
- https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9896710/
- https://www.sciencedirect.com/science/article/pii/S204908012200886X
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11147876/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7076312/
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/