Cholecalciferol, Vitamin D3, is found in the skin and is derived from sunlight, certain foods and supplements. Ergocalciferol (Vitamin D2) is a Vitamin D that doctors prescribe as vitamin D supplementation. Research shows humans metabolise Vitamin D3 better, but people, especially women, don’t get enough sunlight to maintain optimal Vitamin D. Plus, only certain foods have Vitamin D naturally, making it challenging to get enough of it.
● Having dark skin: Melanin makes the skin dark and prevents the skin from making Vitamin D despite sun exposure, causing deficiencies.
● Liver or kidney disease: Kidney or liver diseases decrease enzyme levels that convert Vitamin D and increase the risk of Vitamin D deficiency.
● Conditions that impact Vitamin D absorption: Celiac disease, Crohn’s disease, and cystic fibrosis may cause Vitamin deficiencies.
● Medications: Some medications make the liver break Vitamin D faster and cause deficiency.
● Obesity: Vitamin D dissolves fat as it is a fat-soluble vitamin, and obese people have more Vitamin D in fat cells and less in the bloodstream.
● Weight loss surgery: Surgery to reduce the stomach size or bypass the small intestine, making it hard to absorb nutrients, leading to Vitamin D deficiencies.
The 25-hydroxyvitamin D concentration in the blood is measured to determine the Vitamin D levels. A standard Vitamin D level that suits all is hard to determine as it varies based on the test type ordered, age, ethnicity and race. However, as per experts:
> 50 nanograms/mL (millilitre) is too high and may lead to health issues
> 20 nanograms/mL is optimal for a healthy person to maintain health
< 12 nanograms/mL is deemed deficient
● Mild deficiency if Vitamin D levels < 20 nanograms/mL
● Moderate deficiency if Vitamin D levels < 10 nanograms/mL
● Severe deficiency if Vitamin D < 5 nanograms/mL
Vitamin D is essential for boosting testosterone levels, sperm production and overall health of a male. Low testosterone may not imply that fertility is impacted, but it affects your libido. Research indicates that increasing Vitamin D levels in the body boosts testosterone. Low Vitamin D in men is linked with poor semen quality and low sperm motility. Sperm motility is the ability of the sperm to travel and move through the reproductive tract of a female.
As per a study, low Vitamin D levels are linked with women’s inability to conceive naturally. The stakes are higher if you opt for IVF (in-vitro fertilisation) or other fertility treatments for conception, as ovulation and vitamin D are closely associated. Studies show that women who undergo ART (assisted reproductive technologies) and have optimal Vitamin D levels have a higher rate of getting pregnant and giving birth compared to women with low vitamin D levels.
Pregnant women may develop problems if Vitamin D levels are not in the normal range. Research reported that women with low Vitamin D levels were more prone to hypertension, gestational diabetes and preeclampsia than women with normal levels of Vitamin D. Additionally, it was found that low Vitamin D levels during pregnancy resulted in preterm birth and lower birthweight than women with normal Vitamin D levels.
So, once you conceive, having Vitamin D-rich foods or taking supplements is best for the mother and the baby. Studies show that consuming 2000 to 4000 IU is effective and safe for pregnant women to prevent deficiency in mothers and newborns.
Experts opine that because of the low cost, safety and simplicity of Vitamin D treatment, people should take more Vitamin D if they are trying to conceive, undergoing fertility treatments or are pregnant. The costs and risks are low, and even a small benefit of using Vitamin D is worthwhile.
Healthcare providers recommend that all adults consume 800 to 1000 IU of Vitamin D3 daily. If you are Vitamin D deficient, you may take a higher Vitamin D3 dosage. Here are some ways to boost Vitamin D levels:
● Sunlight exposure: The Sun is the best source of Vitamin D. Get at least 10 to 30 minutes of sunlight exposure daily, and longer if you have dark skin. Remember to apply sunscreen if you stay outside longer than 30 minutes.
● Eat fatty fish and seafood: Only some foods have Vitamin D. These are salmon, oysters, tuna, and mackerel. If possible, go for wild-caught fish rather than farm fish, as they contain more Vitamin D.
● Eat foods with Vitamin D: These foods have high Vitamin D levels naturally or are fortified with it. Some examples are orange juice, plant milk, tofu, yoghurts, and cereals. Check the labels to know the quantity of Vitamin D.
● Supplements: Sometimes: diet and sunshine are not enough, and you may have to opt for vitamin D supplementation. The amount you need depends on your Vitamin D levels. If > 30 ng/mL, take 400 to 800 IU daily. If it is between 20-30 ng/mL, take 1000 IU daily and recheck the level after 3 months. If <= 20 ng/mL, take 50,000 IU once a week for 2 months and 2000 IU daily and recheck after 2 months. If < 10 ng/mL apart from taking 50,000 IU as mentioned above, you should consult an endocrinologist.
Nutritional supplements complement fertility treatment but do not replace it. Get your fertility checked if you are less than 35 years old and are not able to conceive even after a year of unprotected intercourse or 6 months if over 35 years of age.
Vitamin D is crucial for fertility. However, many people are unaware of its importance and struggle with fertility due to Vitamin D deficiency. If you struggle to conceive, check your Vitamin D levels and consult your doctor to learn how to boost them for your fertility health.
