Micronutrients for women & men

Micronutrients for women who want to have children

  • Folate (400–800 µg/day, ideally as active 5-MTHF): reduces the risk of neural tube defects, improves egg maturation and homocysteine metabolism.
  • Vitamin D3 (depending on levels, usually 5000 IU/day): deficiency is common, important for hormone regulation, implantation, and immunomodulation.
  • Iron (if ferritin < 40 ng/ml, target value > 70): iron deficiency impairs ovulation and implantation
  • Iodine (150–200 µg/day, if no thyroid disease): important for the thyroid gland and early embryonic development.
  • Omega-3 (EPA/DHA) 2000 mg/day: improves egg quality, reduces inflammation, important during pregnancy.
  • Vitamin B complex: for methylation and DNA synthesis.
  • Magnesium glycinate 300 mg/day
  • Q10 (ubiquinol, 100–300 mg/day): can support mitochondrial energy supply in the eggs

Useful supplements depending on the situation:

  • Myo-inositol (2–4 g/day): particularly helpful for PCOS, improves insulin sensitivity, cycle regulation, and egg quality.
  • Alpha-lipoic acid (300–600 mg/day): antioxidant, improves insulin sensitivity (especially in PCOS, insulin resistance).
  • Vitamin E (200–400 IU/day, preferably as mixed tocopherols/tocotrienols) improves endometrial blood flow, antioxidant.
  • L-arginine (3–6 g/day) improves blood flow to the endometrium, important for implantation.
  • Zinc, selenium: antioxidant, improves thyroid function.

Micronutrients for men who want to have children

  • Zinc (10–25 mg/day): important for spermatogenesis and testosterone
  • Selenium (100–200 µg/day): antioxidant, improves sperm motility.
  • Vitamin D 5000 IU/day: promotes testosterone production.
  • Folate: (400–800 µg/day): DNA synthesis during spermatogenesis.
  • Magnesium glycinate 300 mg/day 

Useful supplements depending on the situation:

  • Vitamin C + E: Protection against oxidative stress in sperm.
  • L-carnitine (1–3 g/day): Improves sperm motility and count.
  • Coenzyme Q10 (100–300 mg/day): Antioxidant, improves energy supply to sperm.
  • Omega-3 (EPA/DHA): Increases sperm quality.