Vitamin E is an essential, fat-soluble nutrient found in many food items and supplements. It is commonly known for its role as an antioxidant. It protects cells from damage caused by free radicals and is essential for maintaining good eyesight and healthy skin, brain, and blood.
Aside from multiple health benefits, Vitamin E also affects the reproductive system, particularly fertility. Vitamin E can help increase a couple’s chances of conceiving and can be beneficial for couples who are undergoing fertility treatment.
How Vitamin E boosts Fertility in Men
Low levels of vitamin E are seen in men who experience fertility problems. Men may have low levels of vitamin E for various reasons such as: genetics or certain health conditions. Vitamin E is a vital nutrient that helps preserve sperm health. It increases sperm motility, which is an important factor in conception, as it prevents free radicals from affecting sperm motility which helps sperm move faster to reach the egg for fertilization.
Vitamin E also helps improve sperm count by protecting the sperm from toxins thus ensuring that the sperm count will be able to meet the egg to fertilize it. Ordinarily, 1 ml of semen needs to contain about 20 million sperm cells to be considered a good amount while possible causes of low sperm count are infection or injury. In such cases, vitamin E acts as a barrier, protecting the sperm membrane from damage to preserve the sperm’s health
How Vitamin E boosts Fertility in Women
One of the known causes of infertility in women is thin endometrium, or uterine lining. The endometrium may be thin for a number of reasons, one of them being low estrogen levels. When the uterine lining is less than 8 mm thick, chances of successful implantation are reduced (“Vitamin E and Fertility Treatments,” n.d.).
Sufficient in-take of vitamin E helps increase blood flow which then aids to thicken the endometrium, thus helping to improve women’s fertility. Vitamin E also helps to increase production of cervical mucus which then helps the sperm to stay alive longer for fertilization.
Sufficient Vitamin E Intake
Before deciding to make major changes in your diet, consult your doctor. While increasing vitamin E intake will be beneficial to fertility and overall health, it is best to make sure not to overdo it. Like anything else, too much vitamin E is not good for your health. The Recommended Dietary Allowance (RDA) for vitamin E for male and females (aged 14 years and older, including pregnant women) is 15 mg or 22 international units (IU) daily. Lactating women need slightly more at 19 mg or 28 IU daily.
Good sources of vitamin E include vegetable oils (sunflower and soybean oils), nuts (hazelnuts, peanuts, and almonds), fruits and vegetables (avocado, red sweet pepper, mango, and kiwi), and seafood. If you find that you are not getting enough vitamin E through the food you eat, a supplement might be helpful.
