When it comes to conceiving, there are several factors that can affect your chances of getting pregnant. One of the most important factors is your nutrient intake. To enhance fertility and increase the likelihood of getting pregnant, it is recommended to consume a variety of top fertility vitamins and supplements.
These fertility vitamins are known to be effective in promoting reproductive health and supporting the body’s natural ability to conceive. They provide essential nutrients that are necessary for the development and maturation of eggs and sperm, as well as for hormonal balance and overall reproductive function.
Some of the top fertility vitamins recommended for trying to conceive include folic acid, vitamin D, vitamin E, vitamin C, and iron. Folic acid is crucial for proper fetal development and can help prevent neural tube defects. Vitamin D is essential for hormone production and function, while vitamin E and vitamin C act as antioxidants, protecting eggs and sperm from damage. Iron helps support healthy blood flow and can prevent fertility issues caused by anemia.
It is important to note that while these fertility vitamins can be beneficial, they should not be used as a substitute for a balanced diet and healthy lifestyle. It is always best to consult with a healthcare professional before starting any new supplements or making significant changes to your diet, especially if you are trying to conceive.
Importance of Fertility Vitamins
When you’re trying to conceive, getting the right nutrients is essential. Fertility vitamins and supplements can be an effective way to increase your chances of getting pregnant. These top recommended vitamins are specifically formulated to support the reproductive system and promote fertility.
Fertility Vitamins
There are several key vitamins and nutrients that are essential for fertility. These include:
- Folic Acid: Folic acid is crucial for the development of the baby’s neural tube and can help reduce the risk of birth defects. It is recommended that women trying to conceive take a folic acid supplement of at least 400 micrograms daily.
- Vitamin D: Vitamin D is important for both male and female fertility. It plays a role in hormone regulation and sperm development. Women with low levels of vitamin D may have an increased risk of infertility.
- Omega-3 Fatty Acids: Omega-3 fatty acids are essential for hormone production and regulation. They can help improve egg quality and increase blood flow to the reproductive organs.
- Iron: Iron is necessary for healthy blood production, which is important for both male and female fertility. Iron deficiency can lead to anemia, which may affect ovulation and sperm quality.
Recommended Supplements
There are many fertility supplements available that contain these essential vitamins and nutrients. It is important to choose a high-quality supplement that is specifically designed for fertility support. These supplements are often formulated with a combination of vitamins, minerals, and herbal extracts that can optimize reproductive health.
Before starting any new supplements, it is always recommended to consult with your healthcare provider. They can help determine the best options for your specific needs and ensure that you are taking the correct dosages. Remember, fertility vitamins can be a helpful tool when trying to conceive, but they should not be a substitute for a healthy diet and lifestyle.
Vitamin C and Fertility
Vitamin C is an essential nutrient that plays a crucial role in fertility and the ability to conceive. It is known for its antioxidant properties, which help to protect the reproductive cells from oxidative damage. Vitamin C is also involved in the production of collagen, a protein that is necessary for the development of healthy eggs and sperm.
Research has shown that vitamin C can be effective in improving fertility in both men and women. For women, vitamin C can help to regulate the menstrual cycle and improve hormone levels, making it easier to conceive. For men, vitamin C can improve sperm quality and motility, increasing the chances of fertilization.
It is recommended to include vitamin C-rich foods in your diet or take vitamin C supplements if you are trying to conceive. Some top food sources of vitamin C include citrus fruits, kiwi, strawberries, and bell peppers.
| Food | Vitamin C Content (mg) |
|---|---|
| Oranges (1 medium) | 70 |
| Kiwi (1 medium) | 64 |
| Strawberries (1 cup) | 89 |
| Bell Pepper (1 medium) | 152 |
While getting vitamin C from food sources is recommended, supplements can also be taken to ensure adequate intake. The recommended daily allowance (RDA) of vitamin C for adults is around 75-90 mg per day, but higher doses may be necessary for optimal fertility.
In conclusion, vitamin C is an important nutrient for fertility and trying to conceive. It is recommended to include vitamin C-rich foods in your diet or take supplements to ensure adequate intake. Consult with a healthcare professional for personalized advice on the best approach for your specific fertility needs.
Vitamin E for Boosting Fertility
Vitamin E is one of the top recommended supplements for couples trying to conceive. It is known for its powerful antioxidant properties, which can help protect the reproductive cells from oxidative stress and damage. By supporting the health of the sperm and egg, Vitamin E increases the chances of getting pregnant.
This essential nutrient plays a crucial role in maintaining the overall reproductive health of both men and women. For men, Vitamin E helps maintain the integrity of the sperm membrane, ensuring that sperm cells are able to fertilize an egg successfully. For women, Vitamin E promotes healthy hormone levels and improves fertility by increasing cervical mucus production, making it easier for sperm to reach the egg.
Research has shown that Vitamin E is particularly effective for couples struggling with fertility issues caused by oxidative stress. By reducing the damage caused by free radicals, Vitamin E improves the overall quality of the reproductive cells and increases the chances of conception.
It is important to note that while Vitamin E can be beneficial for fertility, it should be taken in moderation. Excessive doses of Vitamin E may have negative effects on fertility and overall health. It is always recommended to consult with a healthcare professional before starting any new supplements.
In conclusion, Vitamin E is one of the top fertility vitamins and supplements recommended for couples trying to conceive. Its powerful antioxidant properties and ability to support reproductive health make it an effective nutrient for boosting fertility and increasing the chances of getting pregnant.
Vitamin D and Its Role in Conception
Vitamin D is one of the top nutrients recommended for couples trying to conceive. It is an essential vitamin that plays a crucial role in fertility and conception. Studies have shown that having adequate levels of vitamin D can increase the chances of getting pregnant.
Vitamin D is effective in improving fertility because it helps regulate the menstrual cycle and promote regular ovulation. It also enhances the quality of eggs and improves the receptivity of the uterus, making it easier for fertilization and implantation to occur.
Additionally, vitamin D has been found to play a role in the production of sex hormones, such as estrogen and progesterone, which are important for the reproductive system. It also supports the overall health of the reproductive organs, including the ovaries and testes.
Getting enough vitamin D can be a challenge, as it is primarily produced in the body when the skin is exposed to sunlight. However, there are also dietary sources of vitamin D, such as fatty fish (e.g., salmon, mackerel), fortified dairy products, and egg yolks.
In cases where sunlight exposure and dietary intake are insufficient, taking vitamin D supplements may be recommended. It is important to consult with a healthcare professional to determine the appropriate dosage and duration for supplementation.
| Food Sources | Vitamin D Content (IU per serving) |
|---|---|
| Fatty fish (salmon) | 447 IU |
| Fortified milk | 120 IU |
| Fortified orange juice | 137 IU |
| Egg yolks | 41 IU |
Remember, maintaining optimal levels of vitamin D is not only beneficial for fertility and conception but also for overall health. It is crucial to combine a healthy diet, sunlight exposure, and, if necessary, supplementation to ensure you are getting enough vitamin D.
B Vitamins and Fertility
When it comes to trying to conceive, getting the right nutrients is essential. Among the top vitamins recommended for fertility, B vitamins play a crucial role in improving your chances of getting pregnant.
The Benefits of B Vitamins for Fertility
B vitamins are a group of essential nutrients that are involved in various bodily functions. They are known to promote healthy egg production and hormone balance in women, while also supporting sperm production and motility in men. These vitamins are vital for the overall health of the reproductive system, making them an effective choice for those trying to conceive.
Top B Vitamins for Fertility
There are several B vitamins that have been specifically linked to improved fertility:
| Vitamin | Function | Sources |
|---|---|---|
| Vitamin B6 | Regulates hormones and supports early pregnancy | Fish, poultry, whole grains, bananas |
| Vitamin B12 | Supports egg quality and development | Dairy products, meat, fish, eggs |
| Folate (Vitamin B9) | Reduces the risk of certain birth defects | Leafy greens, legumes, liver, citrus fruits |
Incorporating foods rich in these B vitamins into your diet can help optimize your fertility and increase your chances of conceiving. Alternatively, you may consider taking a B complex supplement to ensure you are getting an adequate amount of all B vitamins.
Remember, it’s always best to consult with a healthcare professional before starting any new supplement regimen, especially when trying to conceive. They can help guide you in selecting the right vitamins and dosage for your specific needs.
Omega-3 Fatty Acids and Conceiving
When it comes to trying to conceive, ensuring that your body is in the best possible state is crucial. One key nutrient that can play a big role in fertility is omega-3 fatty acids.
Omega-3 fatty acids are essential fats that have been shown to have numerous health benefits. They are known to promote heart health, reduce inflammation, and support brain function. However, research has also found that omega-3 fatty acids may be effective in increasing fertility and improving the chances of getting pregnant.
Omega-3 fatty acids have been found to improve sperm quality in men by increasing sperm count, motility, and morphology. For women, these healthy fats can regulate hormones, improve egg quality, and promote a healthy menstrual cycle, all of which are important for conceiving.
There are two main types of omega-3 fatty acids that are recommended for fertility: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These can be found in fatty fish such as salmon, mackerel, and sardines. If you are a vegetarian or don’t consume fish, you can also get omega-3s from plant-based sources such as flaxseeds, chia seeds, and walnuts.
While it is possible to get omega-3 fatty acids through dietary sources, many individuals may benefit from taking omega-3 supplements to ensure they are getting enough. These supplements can be found in capsule or liquid form and are widely available in health food stores or online.
It is important to note that while omega-3 fatty acids have shown promising results in improving fertility, they should be used in conjunction with other recommended fertility vitamins and supplements. Creating a well-rounded approach to fertility by incorporating a healthy diet, exercise, and stress management techniques is essential for optimizing your chances of conceiving.
Iron and Fertility
Iron is one of the essential nutrients for fertility and trying to conceive. It plays a crucial role in the production of healthy eggs and sperm, as well as the development of a healthy fetus during pregnancy.
Iron deficiency can significantly affect fertility and make it more difficult to get pregnant. It can lead to anovulation (lack of ovulation) and irregular menstrual cycles in women. In men, iron deficiency can impair sperm production and quality.
The Importance of Iron Supplements for Fertility
Iron supplements can be an effective way to ensure you are getting enough iron for optimal fertility. They help to replenish iron stores in the body and boost the production of healthy eggs and sperm.
When choosing iron supplements for fertility, it is important to opt for those that are specifically formulated for reproductive health. Look for supplements that contain iron in a form that is easily absorbed and utilized by the body, such as iron bisglycinate.
Top Fertility Vitamins with Iron
| Vitamin | Benefits |
|---|---|
| Folic Acid | Supports healthy egg and sperm development |
| Vitamin D | Improves reproductive hormone balance |
| Coenzyme Q10 | Enhances egg and sperm quality |
| Omega-3 Fatty Acids | Reduces inflammation and supports hormonal balance |
| Vitamin E | Protects reproductive cells from oxidative damage |
Iron is an essential nutrient for fertility, and taking iron supplements can be a beneficial addition to your pre-conception routine. However, it is always important to consult with a healthcare professional before starting any new supplements, as they can provide personalized recommendations based on your individual needs.
Zinc for Improving Fertility
Zinc is one of the recommended nutrients for couples who are trying to conceive, as it has been found to be effective in improving fertility. This essential mineral plays a crucial role in reproductive health for both men and women.
Zinc supplements are often recommended to boost fertility and increase the chances of getting pregnant. For men, zinc has been found to improve sperm count, motility, and morphology. It also helps in maintaining healthy testosterone levels, which is important for sperm production.
In women, zinc supports the development and maturation of eggs, aiding in a healthy ovulation process. It also plays a vital role in balancing hormones and promoting a regular menstrual cycle.
Aside from its direct impact on reproductive health, zinc is also essential for overall immune function. A strong immune system is crucial for preventing infections that can disrupt the fertility process.
It’s important to note that while zinc supplements can be beneficial, it’s always best to consult with a healthcare professional before starting any new supplements. They can help determine the proper dosage and ensure it won’t interact with any other medications or conditions.
Food Sources of Zinc
If you prefer to get your nutrients from food rather than supplements, there are several top sources of zinc to include in your diet:
- Oysters
- Beef
- Poultry
- Spinach
- Pumpkin seeds
- Chickpeas
By incorporating these zinc-rich foods into your diet, you can naturally increase your zinc intake and support your fertility journey. Remember to focus on a balanced diet that includes a variety of nutrients, as no single vitamin or mineral alone can guarantee success in conceiving.
Folic Acid and Trying to Get Pregnant
Folic acid is one of the top supplements recommended for couples trying to conceive. It is a B vitamin that plays a crucial role in fertility and the development of a healthy baby. Taking folic acid before and during early pregnancy is especially important as it can help reduce the risk of neural tube defects in the baby’s spine and brain.
Folic acid is effective in promoting fertility because it helps the body produce and maintain new cells. This is especially important for women trying to get pregnant as it can support the healthy development of the egg and help ensure its successful implantation in the uterus.
In addition to its benefits for women, folic acid is also important for men’s fertility. Studies have shown that folic acid supplements can improve sperm count, quality, and motility, increasing the chances of successful conception.
It is recommended to take 400-800 micrograms of folic acid daily when trying to conceive. Many prenatal vitamins contain this amount, making them a convenient option for couples trying to get pregnant. However, it’s always advisable to consult with a healthcare professional before starting any new supplements or medications.
In conclusion, folic acid is a vital vitamin for couples trying to conceive. Its role in supporting fertility, promoting healthy embryo development, and reducing the risk of birth defects makes it a top recommended supplement for those trying to get pregnant.
Coenzyme Q10 and Fertility
When it comes to trying to conceive, it’s important to ensure that your body has all the necessary nutrients to support fertility. One top vitamin that has been recommended by experts for getting pregnant is Coenzyme Q10 (also known as CoQ10).
Coenzyme Q10 is a natural compound that our bodies produce. It plays a crucial role in energy production and acts as a powerful antioxidant. While our bodies can make CoQ10, the production levels decrease as we age.
How Coenzyme Q10 can help with fertility
Coenzyme Q10 has been found to be an effective supplement for trying to conceive. It helps to improve egg quality and sperm motility, which are essential factors for successful conception.
For women, CoQ10 can help to optimize ovarian function and promote healthy egg development. It helps to reduce oxidative stress in the ovaries, which can improve egg quality and increase the chances of getting pregnant.
For men, Coenzyme Q10 has been shown to improve sperm count, motility, and morphology. It can help to protect sperm DNA from oxidative damage, leading to healthier and more viable sperm.
Recommended dosage
The recommended dosage of Coenzyme Q10 for fertility varies, but a common dosage range is 200-300mg per day. It’s important to consult with a healthcare professional to determine the appropriate dosage for your individual needs.
It’s also important to note that Coenzyme Q10 supplements may take a few months to show noticeable effects. Therefore, it’s recommended to start taking the supplement several months before actively trying to conceive.
In conclusion, Coenzyme Q10 is a top fertility vitamin that can be effective for trying to conceive. It helps to improve egg quality and sperm motility, increasing the chances of getting pregnant. However, it’s important to consult with a healthcare professional before starting any new supplements.
Selenium and Conception
Selenium is an essential mineral that plays a crucial role in fertility and conception. It is one of the key nutrients that are recommended for couples who are trying to conceive. Selenium is known for its powerful antioxidant properties. It helps to protect the eggs and sperm from oxidative damage and improves overall reproductive health.
When it comes to fertility, getting enough selenium is important for both men and women. For men, selenium helps in the production of healthy sperm and improves sperm motility. For women, selenium is important for proper functioning of the ovaries and supporting a healthy menstrual cycle.
Selenium Supplements for Fertility
If you are trying to conceive, it is recommended to include selenium-rich foods in your diet. Good food sources of selenium include Brazil nuts, eggs, sunflower seeds, and seafood. However, it can be difficult to get enough selenium from food alone. In such cases, selenium supplements can be an effective option.
When choosing a selenium supplement for fertility, it’s important to opt for a high-quality product that provides the recommended daily dosage. The recommended daily dosage of selenium for women trying to conceive is 55 micrograms, while for men it is 70 micrograms.
Top Fertility Vitamins with Selenium
There are several fertility vitamins in the market that include selenium as one of their key ingredients. These vitamins are specifically designed to support reproductive health and increase the chances of getting pregnant. Some of the top fertility vitamins with selenium include:
- FertilAid
- Conception Men
- Conception Women
- Pre-Seed Fertility-Friendly Lubricant
- Prenatal Multivitamin
These fertility supplements not only provide the necessary dose of selenium but also include other important vitamins and minerals that are crucial for reproductive health. They are formulated to improve fertility, regulate menstrual cycles, and enhance overall reproductive function.
In conclusion, selenium is an important nutrient for couples who are trying to conceive. Including selenium-rich foods in your diet and considering selenium supplements can significantly improve your fertility and increase your chances of getting pregnant.
Magnesium for Optimal Fertility
Magnesium is considered one of the top vitamins for women trying to conceive due to its many benefits for fertility. It is an effective supplement that is widely recommended for couples who are trying to get pregnant.
Magnesium plays a crucial role in reproductive health as it helps regulate hormones and improve overall fertility. It can also help with menstrual irregularities and support a healthy pregnancy.
One of the main reasons why magnesium is recommended for women trying to conceive is its ability to support the function of the ovaries. It can enhance ovulation and increase the chances of getting pregnant.
In addition, magnesium is known to improve the quality of the egg and the sperms, increasing the likelihood of a successful fertilization. It also helps in the implantation of the fertilized egg in the uterus, leading to a healthy pregnancy.
Furthermore, magnesium is essential for maintaining a healthy reproductive system and preventing complications such as preeclampsia, gestational diabetes, and preterm labor. It also aids in the development of the baby’s bones and teeth.
To ensure optimal fertility, it is recommended to consume magnesium-rich foods such as spinach, almonds, avocados, bananas, and dark chocolate. However, if your diet is insufficient in magnesium, you may consider taking magnesium supplements under the guidance of your healthcare provider.
In conclusion, magnesium is a vital nutrient for couples trying to conceive as it supports overall fertility and increases the chances of getting pregnant. It is recommended to include magnesium-rich foods in your diet or consider taking magnesium supplements to ensure optimal fertility and reproductive health.
L-Arginine and Its Impact on Fertility
L-Arginine is one of the top recommended nutrients for couples trying to conceive. It is an amino acid that plays a vital role in reproductive health and has been found to be particularly effective in improving fertility.
Studies have shown that L-Arginine can enhance sperm production, motility, and quality. It helps in increasing the volume and concentration of sperm, making it easier for the sperm to reach the egg and fertilize it. Additionally, L-Arginine also improves the overall health of the sperm, reducing the risk of DNA damage and increasing the chances of a successful pregnancy.
L-Arginine is also beneficial for women who are trying to get pregnant. It improves the blood flow to the reproductive organs, including the ovaries and the uterus, which can enhance egg quality and increase the chances of successful implantation. It also aids in the production of cervical mucus, creating a conducive environment for the sperm to survive and swim to the egg.
To get the most out of L-Arginine for fertility, it is recommended to take it as a supplement. There are several L-Arginine supplements available in the market, and it is important to choose a high-quality product from a reputable brand.
How to Take L-Arginine for Fertility:
- Consult with a healthcare professional to determine the appropriate dosage for you and your partner.
- Start with a lower dosage and gradually increase it until reaching the recommended level.
- Take the supplement daily, preferably on an empty stomach.
- Combine L-Arginine with other fertility vitamins and supplements for maximum effectiveness.
Remember, while L-Arginine can be a valuable addition to your fertility journey, it is important to maintain a healthy lifestyle and follow a balanced diet. Regular exercise, stress management, and avoiding harmful habits such as smoking and excessive alcohol consumption are also essential for optimizing fertility and increasing your chances of getting pregnant.
Choline for Enhancing Fertility
When trying to conceive, it is important to get all the necessary nutrients and vitamins to improve fertility and increase the chances of getting pregnant. One top recommended vitamin for enhancing fertility is choline.
What is Choline?
Choline is an essential nutrient that plays a crucial role in various bodily functions, including reproductive health. It is a water-soluble vitamin that is similar to B-complex vitamins.
Choline is found in foods such as eggs, liver, salmon, and peanuts.
How does Choline improve fertility?
Choline has been proven to be effective in enhancing fertility for both men and women. It helps in the development of healthy eggs and sperm, which are crucial for successful conception.
For women, choline aids in the production of estrogen and supports the formation and release of mature eggs. It also helps in maintaining a healthy hormonal balance, essential for ovulation and implantation.
In men, choline plays a vital role in sperm production and motility. It helps in the formation of healthy sperm and prevents chromosomal abnormalities that can affect fertility. Additionally, choline supports the overall health of sperm, improving their chances of fertilizing an egg.
Recommended Choline Intake
The recommended daily intake of choline for adults is 550 milligrams for men and 425 milligrams for women. However, when trying to conceive, it is advised to consult with a healthcare professional for personalized recommendations.
Incorporating Choline into Your Diet
To increase your choline intake, include foods rich in this nutrient in your diet. Some top food sources of choline include:
- Eggs: One large egg contains approximately 147 milligrams of choline.
- Liver: Beef liver is a particularly good source of choline, with around 356 milligrams per 100 grams.
- Salmon: A 100-gram serving of salmon provides about 90 milligrams of choline.
- Peanuts: One ounce of peanuts contains approximately 20 milligrams of choline.
In addition to getting choline from food sources, choline supplements can also be taken to ensure an adequate intake. However, it is important to consult with a healthcare professional before starting any new supplements.
Overall, choline is a top recommended vitamin for enhancing fertility and should be considered as part of a comprehensive approach when trying to conceive.
Inositol and Fertility
When it comes to trying to conceive, many couples are looking for top fertility vitamins and supplements to help increase their chances of getting pregnant. One effective nutrient that has gained a lot of attention in recent years is inositol.
Inositol is a type of sugar alcohol that has been found to have positive effects on fertility. It plays a crucial role in various cellular processes and can help regulate insulin levels in the body. Inositol has been shown to improve egg quality and ovarian function, making it an important nutrient for women who are trying to conceive.
How Does Inositol Improve Fertility?
Inositol has been found to help regulate insulin levels, which is important for women with conditions such as polycystic ovary syndrome (PCOS). High insulin levels can disrupt hormone production and lead to irregular menstrual cycles and ovulation. By helping to regulate insulin, inositol can promote regular ovulation and increase the chances of conceiving.
Additionally, inositol has been shown to reduce oxidative stress in the body. Oxidative stress can damage eggs and sperm, leading to decreased fertility. By reducing oxidative stress, inositol can help protect reproductive cells and improve fertility.
The Best Sources of Inositol
Inositol can be found in various foods, including fruits, vegetables, and grains. However, it can be difficult to get enough inositol through diet alone. That’s why many women turn to inositol supplements to ensure they are getting adequate amounts of this important nutrient.
When choosing an inositol supplement, it’s important to look for a product that contains both myo-inositol and d-chiro-inositol. These two forms of inositol work together to provide the most benefits for fertility.
In conclusion, inositol is an effective nutrient for women who are trying to conceive. It can help regulate insulin levels, improve egg quality, and reduce oxidative stress. If you’re looking to boost your fertility, consider adding inositol supplements to your daily routine.
Vitamin A and Its Influence on Conception
When trying to conceive, it is important to make sure that your body gets all the necessary nutrients. One of the vitamins that has been found to be effective for enhancing fertility is Vitamin A. This essential vitamin plays a crucial role in the reproductive system and can significantly impact a woman’s ability to get pregnant.
The Importance of Vitamin A for Conceiving
Vitamin A is a key nutrient that supports various processes in the body, including the development and maintenance of reproductive organs. It is especially important for women who are trying to conceive because it helps regulate the menstrual cycle and promote the health of the uterus and ovaries. Additionally, Vitamin A is essential for the development of a healthy fetus once conception occurs.
Getting enough Vitamin A is crucial for both men and women when trying to conceive. In men, Vitamin A plays a role in sperm production and maturation, which is essential for fertility. In women, Vitamin A supports the production of cervical mucus, which helps sperm travel and survive in the reproductive tract.
How to Get Enough Vitamin A
There are two types of Vitamin A: preformed Vitamin A (retinol and retinyl esters) and provitamin A carotenoids (beta-carotene). Both forms are important for fertility, but it is recommended to get most of your Vitamin A from food sources rather than supplements.
Good food sources of preformed Vitamin A include liver, fish oil, and dairy products. On the other hand, provitamin A carotenoids can be found in fruits and vegetables such as carrots, sweet potatoes, spinach, and kale.
It is important to note that excessive intake of Vitamin A can be harmful and may increase the risk of birth defects. Therefore, it is crucial to consult with a healthcare professional before taking any Vitamin A supplements when trying to conceive.
In conclusion, Vitamin A is one of the top fertility vitamins recommended for couples who are trying to conceive. It plays a crucial role in the reproductive system and can significantly increase the chances of getting pregnant. However, it is essential to maintain a balanced diet and consult with a healthcare professional to ensure that you are getting the right amount of this important nutrient.