Minerals for fertility: which ones really matter and how to get them
Trying to conceive? A few key minerals can make a real difference for both partners. Some help egg and sperm health, others support hormone balance and a healthy pregnancy. Below are the minerals that matter most, where to get them in food, safe dose ranges, and quick steps you can take today.
Top minerals and practical doses
Zinc: Important for sperm production and hormone function. Aim for the RDA — about 8 mg/day for women and 11 mg/day for men. Don’t exceed 40 mg/day from supplements. Food sources: oysters, beef, pumpkin seeds, chickpeas.
Selenium: Supports sperm motility and antioxidant defenses. RDA is about 55 mcg/day; pregnancy needs are a bit higher. Don’t go above 400 mcg/day. Brazil nuts are very rich (one to two nuts can cover your needs), plus seafood and whole grains.
Iron: Women of reproductive age usually need more iron — ~18 mg/day, while adult men need about 8 mg/day. Low iron or low ferritin can disrupt ovulation. Eat red meat, lentils, spinach, and iron-fortified cereals. Take vitamin C with iron-rich plant foods to boost absorption; avoid taking iron with calcium or tea.
Iodine: Needed for thyroid function, which affects fertility and early pregnancy. Adults need about 150 mcg/day, and pregnant women need ~220–250 mcg/day. Use iodized salt, dairy, eggs, or a prenatal vitamin with iodine if you're planning pregnancy.
Magnesium and Calcium: Magnesium (roughly 310–420 mg/day) supports energy and hormone balance; calcium (about 1,000 mg/day) helps bone health and is often included in prenatal supplements. Eat nuts, seeds, leafy greens, dairy, and fortified plant milks.
How to use this info right now
1) Get simple blood tests: ferritin (iron stores), serum iron, TSH for thyroid, and talk about checking zinc or selenium if you have reasons to suspect low intake. Lab tests let you target supplements instead of guessing.
2) Prioritize whole foods first. A plate with lean meat or beans, leafy greens, nuts, seeds, and dairy or fortified milk covers most needs. One Brazil nut a day gives you selenium; a small handful of pumpkin seeds helps with zinc and magnesium.
3) Use supplements carefully. If you’re pregnant or trying, a prenatal vitamin with iodine and appropriate iron is often recommended. For men thinking about sperm quality, a short course of a zinc + selenium supplement can help — but don’t exceed safe upper limits.
4) Watch out for excess. Too much of a mineral can hurt fertility — high selenium or zinc doses, for example, can backfire. If you take multiple supplements, add up the amounts so you don’t pass the safe limit.
5) Talk to your clinician. If you have heavy periods, veggie-only diet, thyroid issues, or are taking meds that affect absorption, ask your doctor or a fertility specialist for tailored testing and dosing.
Small, targeted changes to diet and testing can improve odds without big cost or complexity. Focus on food first, check labs if needed, and use supplements only to correct real shortfalls.
