Both men and women need adequate amounts of vitamin B12 for increased fertility. A daily vitamin B12 dosage of 7 mcg, or a weekly dosage of 1,000 mcg seems to be beneficial in most cases! So, vitamin B12 supplementation may be good for people who want to conceive. Especially, for women and men who follow a plant-based or vegan diet.
How much vitamin B12 do we need?
The recommended daily dosage for vitamin B12 is 2.4 mcg. Pregnant and lactating women need slightly more.
But, vitamin B12 deficiency is pretty common! Especially, among vegans or people who follow a plant-based diet. Plants don’t contain any vitamin B12. Therefore, it seems a good idea to take a vitamin B12 supplement. A weekly vitamin B12 dosage of 1,000 mcg is enough in most cases. Moreover, it’s pretty safe.
As vitamin B12 deficiency is common, couples who try to conceive should check their vitamin B12 levels regularly.
Vitamin B12 for female fertility
It seems that adequate amounts of vitamin B12 are necessary for female fertility. Women with low levels of vitamin B12 may deal with ovulation changes. Furthermore, low levels of vitamin B12 may interfere with the development of the ovum.
Additionally, vitamin B12 deficiency may lead to defective implantation. On the contrary, women with high levels of vitamin B12 seem to have higher chances of having a baby, in both natural pregnancies and in pregnancies after ART (Assisted Reproductive Technology) treatment.
As high vitamin B12 levels are vital for female fertility, scientists suggest that women should take a higher daily dosage than the recommended. Women who want to conceive could benefit from taking up to 7 mcg of vitamin B12 a day.
Certainly, women should check their vitamin B12 levels before conceiving and also in early pregnancy.
Vitamin B12 for male fertility
Furthermore, vitamin B12 seems to be important for male fertility, as well. High vitamin B12 levels play a key role on semen quality and sperm physiology. High levels of vitamin B12 may increase sperm count, enhance sperm motility, and even reduce sperm DNA damage!
Vitamin B12 may protect semen quality, as it helps reproductive organs function properly, decreases oxidative damage to sperm, and also decreases semen impairment, due to inflammation!
Do we get enough vitamin B12?
Vegans, people who follow a plant-based diet, and older people have higher risk of vitamin B12 deficiency. Plant-based foods aren’t good dietary sources of vitamin B12. According to studies, vegans receive only 0.4 mcg of vitamin B12 from food. On the contrary, meat eaters receive around 7.2 mcg of vitamin B12 a day.
Fish, meat, dairy, and eggs are the best dietary sources.
The recommended daily dose of vitamin B12 is 2.4 mcg a day. But, women who want to conceive may benefit from taking around 7 mcg of vitamin B12 a day.
To sum up, as vitamin B12 has a low risk of toxicity, couples who want to have kids may benefit from taking once a week a vitamin B12 dose of 1,000 mcg from supplements. Vitamin B12 supplements are really cheap and last for months! You can compare prices of vitamin B12 supplements on Amazon here.