Did you know that vitamin D can affect your immune system, heart health, digestion, and even your fertility?
In this article, we explain how to consume it in the right amount for your health.
VITAMIN D and Female Fertility:
According to studies, lower vitamin D levels were linked to a higher number of women experiencing difficulty conceiving naturally. Even more surprising: research shows that women undergoing assisted reproductive technologies (ART) who have sufficient vitamin D levels achieve higher positive pregnancy test rates and higher live birth rates compared to those with lower vitamin D levels.
There are specific vitamin D receptors in the cells of the ovaries and the uterus. It plays a role in the production of Anti-Müllerian Hormone (AMH).
For women who are already pregnant, the risk of developing complications is higher if your vitamin D level is not within the normal range. These complications include: high blood pressure during pregnancy, preeclampsia, and gestational diabetes, as well as an increased risk of preterm birth and low birth weight in babies.
VITAMIN D and Male Fertility:
In men, vitamin D can help increase testosterone levels. It also affects libido and supports sperm production.
According to a study conducted in 2017, higher vitamin D levels were associated with better sperm quality, specifically improved sperm motility.
Vitamin D Dosage:
Normal levels of 25-hydroxyvitamin D range from 25 to 100 ng/ml. It is important to ensure your levels are within this range, especially if you are trying to conceive.
The National Osteoporosis Foundation recommends that all adults consume 800 to 1,000 IU of vitamin D3 per day. However, this dose is insufficient if you are trying to conceive. Our team recommends a maintenance dose of 2,000 IU per day, to be taken with a meal.
If you have a thyroid disorder or an autoimmune condition, the dose should be higher.
It is essential to check your vitamin D levels before starting supplementation and to monitor them monthly.
Here are several ways to naturally increase your vitamin D levels:
- Get Sun Exposure: The sun is one of the best sources of vitamin D. Try to get about ten minutes of sun exposure on your skin each day.
- Eat Seafood and Fatty Fish: These are some of the foods richest in vitamin D. Examples include salmon, tuna, oysters, and mackerel.
- Eat Foods Containing Vitamin D: These are foods that naturally contain high levels of vitamin D or have been fortified with it, such as dairy and plant-based milks, orange juice, cereals, and yogurts.
