The article was professionally consulted by Specialist Doctor II Ho Viet Le Diem - General Internal Medicine - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital.
Vitamin E is an essential compound present in both sperm and eggs. Beyond protecting cell membranes from damage caused by free radicals, preventing mental disorders, anemia, and viral infections, vitamin E plays a role in enhancing fertility for both men and women.
1. Vitamin E enhances fertility in both men and women
Vitamin E acts as a powerful antioxidant, neutralizing harmful toxins like lead, mercury, and benzene. Additionally, this vitamin significantly boosts fertility in men and women:
1.1 For Men
- Improving Sperm Motility: Sperm mobility is a key factor in successful conception. Vitamin E prevents free radical damage to sperm, enabling them to move faster and more effectively to reach and fertilize the egg.
- Increasing Sperm Count: Low sperm count can lead to infertility. A healthy semen sample should contain about 20 million sperm per milliliter. Infections and injuries can reduce sperm count. Vitamin E acts as a shield, protecting sperm from harmful factors and ensuring enough sperm are available to fertilize the egg.
- Boosting Libido: Studies show that consuming foods rich in vitamin E increases testosterone levels, enhancing sexual desire. This is a natural way to improve male fertility.
- Improving IVF Success Rates: Men who regularly consume vitamin E-rich foods have a 29% higher success rate with in vitro fertilization compared to others.
1.2 For Women
- Thickening the Uterine Lining: A thin uterine lining is a common cause of infertility in women. Adequate daily vitamin E intake increases blood flow to the arteries and thickens the uterine lining, supporting fertility.
- Treating Breast Fibrocystic Disease: Benign lumps during menstruation cause pain and swelling. Vitamin E helps reduce these lumps and alleviate discomfort.
- Addressing Polycystic Ovary Syndrome (PCOS): This hormonal imbalance slows metabolism. Studies indicate that appropriate vitamin E doses effectively support PCOS treatment.
- Reducing Menstrual Discomfort: In menopausal women, vitamin E reduces hot flashes and menstrual irregularities. For adolescent girls, it eases menstrual cramps.
Protecting the Amniotic Sac: The amniotic sac shields and supports the fetus. In some cases, it may rupture, endangering the baby. Vitamin E fortifies the amniotic sac, reducing the risk of rupture and supporting a safe pregnancy.
2. How to Supplement Vitamin E?
2.1 Dosage
Though vitamin E benefits reproductive health, excessive intake can negatively affect the body. Overuse may lead to side effects like nausea, diarrhea, abdominal pain, and flu-like symptoms. Pregnant women consuming too many vitamin E supplements face increased risks of congenital heart disease in their babies. Experts recommend a daily intake of 500–1000 mg. Always consult a doctor before supplementing to ensure safety.
2.2 Sources of vitamin E
Foods
The best source of vitamin E is a balanced, healthy diet devoid of harmful cholesterol. Couples trying to conceive should incorporate vitamin E-rich foods like:
- Dark leafy greens such as kale, cabbage, and spinach
- Egg yolks, seafood, and poultry.
- Avocado: Rich in essential nutrients and low in saturated fats and starch, avocados are an excellent vitamin E source.
- Tomatoes: Packed with vitamin E, K, potassium, iron, and folic acid, supporting reproductive health.
- Papaya: Provides 17% of the daily vitamin E requirement.
- Kiwi: Loaded with vitamins E and C, improving immunity and fertility.
- Red Bell Peppers: Contain antioxidants, vitamin E, vitamin C, and iron, supplying about 12% of the daily vitamin E needs.
- Legumes
Vitamin E Supplements
For severe deficiencies, dietary vitamin E alone may be insufficient. In such cases, vitamin E capsules prescribed by a doctor can be used.
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