The recommended daily dose of folic acid for those who are trying to get pregnant is 400 to 800 mg. Nursing mothers should take 500 mg of folic acid. Taking a supplement is easy and allows you to be certain you met their recommended daily intake. There are quite a few foods that contain folate, but they are not a natural part of many peoples’ diets. For more details, take a look at: Food sources of folic acid (folate).

It is logical to assume that folate is easier to absorb than the synthetic version. That is certainly true for iron supplements, for instance. In this case, though, evidence suggests that folic acid is actually more easily used by the body than folate. Although it may be possible to get all your folate from food sources, the supplement may actually be doing you more good. On top of that, it would be very rare for someone to eat all the right foods containing folate and still meet all their other nutritional needs as well. Apply caution.

This doesn’t apply to cereals, breads, and rice that are fortified with folic acid and that can often fulfill your daily requirement. In such cases, these products will be labeled as  folic-acid enriched on the nutritional information label.

Folic acid is needed for a lot of different bodily functions, including creating red blood cells, repairing DNA, and preventing anemia. A deficiency in folate is bad for anyone. And because getting sufficient amounts of folate from food sources, folic acid is an excellent alternative for anyone who might lack the natural means of getting enough. In pregnancy and while trying to conceive, this is especially important. Why?

Folic acid has been shown to be able to prevent birth defects – neural tube defects such as spina bifida are extremely serious and have life-long consequences. A deficiency can also lead to miscarriages and stillbirths, according to some studies. And iron deficiency anemia has very much the same symptoms as folate deficiency anemia. All in all, these are some very solid reasons to take folic acid, along with the fact that it can actually increase your fertility. This is true for men as well as women.

So, how much folic acid should you take when you are trying to get pregnant, and up to what point of pregnancy? You can take 400 micrograms mcg (which is the same as 0.4 mg) all the time. When you are pregnant, up the dose to 600 or 800 mg and continue throughout the first trimester of your pregnancy. It is not really possible to overdose on folic acid, as you will just pee out the remainder, similar to Vitamin C.

It is up to the female partner to determine when she is ovulating so intercourse can be timed for maximum chances of conception. It is up to the male partner to have avoided ejaculation long enough to provide enough semen with enough sperm to fertilize the egg through intercourse at the right time.

Men usually accumulate the maximum amount of semen during three to five days without ejaculation. After five days, the volume of semen does not continue increasing even if there is no intercourse or masturbation. A increased volume of semen can compensate for a low sperm count, and increase the chances of fertilization.

Men also increase their chances of becoming fathers by avoiding tobacco and alcohol. Due to the ubiquitous presence of chemicals in food and the environment only about 37 percent of men who neither drink nor smoke have “normal” sperm counts. Only about 12 percent of men who are heavy drinkers have normal sperm counts, and only about six percent of men who smoke have normal sperm counts.

Drinkers tend to have oligozoospermia, a low concentration of sperm in semen. Smokers tend to have asthenozoospermia, sperm that lack “swimming” ability. The greater the consumption of either alcohol or nicotine, the higher likelihood of these two male fertility issues.

Diet may also have an effect on male fertility. Eating foods rich in phytoestrogens, such as soy foods or beer (due to the plant estrogen content in hops), can reduce sperm production.

Zinc and the B vitamin folic acid are important to male fertility because they encourage natural cell death, terminating the life cycle of the follicle cells that hold the sperm in place in the testes. Antioxidants are important to the ability of the sperm to fertilize the egg. Without an adequate supply of antioxidants, the DNA in the nucleus of the sperm cannot condense into the compact form that joins with the DNA in the nucleus of the egg.

In addition to abstinence from ejaculation, alcohol, and tobacco, and attention to diet, men also benefit from changes in sexual technique. The missionary position results in the greatest projectile strength of the ejaculate, increasing chances of success while trying to conceive.

The missionary position for sexual intercourse is the most likely to result in conception. In the missionary position, the man’s penis assumes a “boomerang” shape that propels semen further into the cervix, making it easier for sperm to reach the egg. The woman-on-top position is least likely to result in conception.

Foreplay reduces chances for conception. During foreplay, the front of uterus rises away from the cervix. This creates a longer path for sperm to reach the egg for fertilization.

Both men and women, even if they are not vitamin-deficient, may benefit from taking a complete vitamin B supplement including folic acid. In women, folic acid prevents the birth defects that result in cleft palate and spina bifida. In men, folic acid supplementation can increase the “swimming ability” of sperm, increasing fertility. Megadoses are not necessary and do not help. Taking just the recommended daily intake (RDI) is enough to support fertility.

Conception is always a matter of timing. The release of the egg during ovulation is often accompanied by release of cervical mucus that resembles egg white. The mucus is thin, watery, and elastic. The most likely time for conception occurs about a day after the release of the mucus, and continues for about three days. This usually occurs 13 to 17 days after a woman’s period.

Alcohol is not a good prelude to lovemaking when conception is desired. Women who drink during the third week of their periods are less likely to conceive. Of course, no woman should drink during pregnancy. The “safest” time to drink is immediately after a woman’s period and before ovulation, but because ovulation can occur at irregular intervals, it is best to not to drink at all if you are seeking to conceive.

Unlike alcohol, caffeine does not cause birth defects. Women who suffer endometriosis or ovarian cysts, are less likely to conceive when they drink caffeinated coffee. The caffeine in coffee, tea, and soft drinks enhances the action of estrogen, and estrogen powers the growth of tissues that can block the release of the egg during ovulation or the implantation of the egg after fertilization. Decaf, however, is safe for women trying to conceive.

One of the first prerequisites for successful conception is having a regular sex. Increasing libido is thus the primary goal. Few supplements such as Maca root powder could be of great help. Maca Root (Lepidium Meyenii) contains significant amounts of amino acids, complex carbohydrates, Vitamins B1, B2, C, E and minerals including calcium, phosphorous, magnesium, zinc and iron. Maca is used traditionally to increase libido in both men and women, also increasing sperm count and mobility in men, and improving menstrual irregularities and hormonal imbalance in women. Maca differs from other supplements because it stimulates the glands in the body to produce the hormones according to the individuals’ unique requirements, rather than introducing hormones from outside.
There are other herbal based supplements that could help increasing your libido, such as Dong Quai or wild jam, but you should consult qualified herbal specialist before taking any of them.

Vitamins and minerals play very important role in conception process, so they should be included in regular diet as a food or in a form of additional supplements.

Vitamin B is one of the most essential supplements for fertility. Vitamin B6 and B12 are particularly important for fertility and hormonal function. This vitamin needs to be replenished all the time, as it’s water soluble, leaving the body with urination. Foods rich in Vitamin B are turkey, liver, tuna, chili peppers, lentils, bananas, potatoes, oats, barley, wheat bran, avocado, salmon, Brazil nuts. In addition, brewer’s yeast is good source of B vitamins. Other meats, dairy products and eggs are high in vitamin B12, which is essential for the production of genetic material in conjunction with Folic Acid.

Folic Acid or Folate is also a member of the Vitamin B family, very important for the fertility. Human body cannot store Folic Acid, so it must be replenished regularly. It can be deficient in people with Celiac disease and Crohn’s disease. Also, alcohol use, the contraceptive pills and other drugs can cause Folic Acid to be excreted out of the body. Folic acid is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast’s.

Vitamin A is an antioxidant essential at conception for the developing embryo. There has been some controversy that high doses of this Vitamin may be harmful to baby development, so smaller amounts of this Vitamin are recommended. Food rich in Vitamin A include carrots, tomatoes, cabbage, spinach and broccoli.

Vitamin C is also an antioxidant, helpful to sperm production and healthy ovulation. Food sources include blackcurrants, red peppers, guavas and citrus fruits such as oranges and grapefruits, strawberries, kiwi, broccoli and Brussel sprouts.

Vitamin E is important as an antioxidant. Low levels of Vitamin E could cause subfertility in men and women. This vitamin is found in wheat germ cereal, dark green leafy vegetables, nuts, sunflower seeds, brown rice, milk, eggs, meat, soya beans and sweet potatoes.

Zinc is an essential component of genetic material and plays an important role in the fertility of women, and especially men, affecting sperm count. Zinc is also vital to healthy cell division, which makes it essential at conception. Zinc occurs naturally in oats, rye, pumpkin seeds, almonds and peas.

Selenium is important antioxidant protecting the body from free radicals. It is especially important for healthy sperm production. However, it should be consumed in small amounts, otherwise it could cause toxicity. It could be found in corn, wheat, rice, Brazil nuts and walnuts, soybeans, animal products such as beef, egg and dairy. Tuna is also important source of selenium.

Iron is important for the production of red blood cells and oxygen transport. Low iron levels can be a factor in subfertility. Great sources of iron are liver, spinach, beans, kale, and broccoli.

Essential Fatty Acids (EFA’s) are, as their name says, essential for healthy hormone production. These acids are crucial for the development of the baby brain, eyes and central nervous system. Great source of EFA’s are fish oils.

L-arginine and L-carnitine are two amino acids essential to healthy sperm production. They are found in dairy products, meat, poultry, walnuts, peanuts, chocolate, seafood and fish, wheat germ and flour.

A woman that wants to become pregnant in the near future should begin taking folic acid supplements now.  Taking a regular dose of folic acid helps prevent many birth defects and particularly neural tube defects during the first trimester.  A woman trying to conceive should take 0.4 mg of folic acid daily, beginning approximately two or three months before trying to become pregnant.

A couple that wants to know how to get pregnant quick should always do their best to keep sexual intercourse fun and spicy.  Keep changing up the time of day and location in order to avoid monotony and to make it fresh and exciting.  Trying to conceive a baby might begin to feel like work if the couple plans sexual intercourse on a schedule and limits it to certain locations or times of the day.

Another thing that may help improve the odds of pregnancy is for a woman to lie flat on her back for a few minutes after intercourse.  After intercourse, lying flat might help the sperm reach the egg more easily and can increase the odds of conception.  It is also important that a woman has frequent sexual intercourse during her fertile period, the five days leading up to ovulation are an opportune time for a woman to get pregnant quickly.

Many couples that have been trying to conceive a baby for a long time wonder if they are doing something wrong.  These couples expect that with good old fashioned trying and teamwork becoming pregnant will happen rather quickly, but sometimes it does not.  How to get pregnant quick,  is as much of a physical as it is a spontaneous occurrence, the female body has a short window of opportunity each month to become pregnant, once the window closes it will not open again for another 28-30 days.

Taking everything into consideration when trying to conceive and making it an adventure is what makes it less stressful for some couples.  Even if conception and pregnancy does not happen easily, does not mean it never will.  By bearing everything in mind and if fertility impairment is the issue, seeking medical help and consulting with a specialist can result in giving many couples hope for their dream of parenthood to come true.

Certain vitamins like folic acid are very important to a healthy conception and can prevent neural tube defects in the first trimester of pregnancy.  It is advised that a female trying to conceive incorporates regular folic acid supplements into the diet before pregnancy to prevent birth defects and improve fertility.  Studies have also shown that folic acid can also be beneficial to men in that the supplement will increase the number and quality of sperm.

Other vitamins to increase fertility also include B6 and B12, which are part of the B-complex family.  All of the B-family vitamins are important and essential to a woman’s reproductive health and can increase the chances of a healthy conception.  Vitamin B6 has been shown to boost fertility in woman and B12 is beneficial to men with a low sperm count.

Vitamin C has been shown to help a woman taking the fertility drug, clomiphene, increase the chances of fertilization.  Citrus fruits are an excellent source of vitamin C and can aid in fertility, and there are many other vitamins to increase fertility as well.  Zinc is a mineral that is important to the production of the male hormone testosterone and in women it assists in how the body uses estrogen and progesterone, important fertility hormones.

Selenium is an antioxidant, which helps and protects both men and women from the damage of cancer-causing free radicals in the body.  Selenium is also important in that the mineral helps prevent birth defects and increases sperm count in men.  The incorporation of selenium into the diet can come from red meat, tuna, chicken, whole grains and enriched whole wheat pastas.

The diet of a woman trying to conceive has a direct impact on whether or not conception will occur.  When trying to conceive and become pregnant, it is important for a woman to watch their diet, eat the right foods and do proactive things to enhance her chances.  Vitamins and minerals not only impact the health of the female, but can also have a direct bearing on the reproductive system and the ability to conceive.

Folic acid foods are rich in vitamin B9 (folacin, folate) and is important to plenty bodily functions. First of all, folic acid helps keeps your body healthy. If you are not getting enough folic acid, it can cause you anemia (having fewer red blood cells than normal), which means it’s hard for your body to carry enough oxygen through.

If you are feeling tired, if you often have headaches, sore mouth, or if you have pale skin, these are all signs you should have your blood tested because it is possible you are anemic. Some experts also believe that consuming enough folic acid could prevent hearing loss as you age, Alzheimer’s disease and even some cancers.

Other studies show folic acid might lower the risks of heart disease and stroke. Folic acid promotes healthy skin, and plays a vital role in preventing food poisoning and protection against intestinal parasites.

Mothers-to-be and folic acid

Folic acid is the vitamin that helps prevent birth defects, especially birth defects that are in connection with baby’s spine and brain, such as spina bifida or anencephaly. Spina bifida is means nerves that control movement of legs and some other functions do not work, which leads to conclusion that children with spina bifida have lifelong disabilities. Anencephaly represents a condition when baby’s brain does not develop.

Recommended daily amount of folic acid when trying to conceive

Since more than half pregnancies aren’t planned, it is very important for every sexually active woman to consume recommended daily amount of folic acid, even if she isn’t trying to conceive. Because birth defects such as spina bifida and anencephaly develop within first 4 weeks of pregnancy, it is essential that women who are trying to conceive have enough folic acid in their system. Pregnant women and women trying to get pregnant should consume 400 micrograms of folic acid per day.

Folic acid and food preparation

Folic acid is a water-soluble B vitamin. Folic acid is also sensitive to heat, oxygen and ultraviolet light. For this reason cooking, preparation, processing, and storage easily destroys it. 400 micrograms of folic acid are found in:

4 enriched 8” wheat tortillas

15 whole 8” wheat tortillas

10 slices of enriched white bread

4 cups of cooked enriched pasta

2 cups of cooked lentils

2 cups of dried or cooked black-eyed peas

2, 5 cups of dry-roasted sunflower seeds

2, 5 cups of cooked chickpeas

4 cups of fresh orange juice

6 cups of raw spinach

15 spears of asparagus

0,25 cup of chicken liver

1 cup of braised beef liver

10 cups of cooked broccoli