Fertility is such an intricate dance between body, mind, hormones, and the swirl of everyday life. While supplements alone cannot guarantee conception, they often play a supportive role, filling nutritional gaps, nurturing cellular health, and supporting hormonal balance for both men and women. And, let’s be honest—navigating supplements can feel overwhelming: so many options, so many promises.
It’s helpful to remember: the best choices for your unique body are grounded in both evidence and gentle self-awareness. No two journeys are alike, but understanding which nutrients are commonly recommended (and why) is the first step toward empowered, compassionate choices.
Folate is almost always the first supplement recommended for anyone trying to conceive, for good reason. It plays a crucial role not just in preventing neural tube defects like spina bifida, but also in supporting DNA synthesis, cell division, and egg maturation. You’ll often hear two terms: folate (the natural form found in foods and some supplements), and folic acid (the synthetic version found in most prenatals).
There is growing awareness of how vitamin D receptors are present throughout the reproductive system. Adequate levels support ovarian function, endometrial lining, and hormone regulation. Low vitamin D is linked to subfertility, and even outcomes in IVF seem to improve with normal vitamin D levels.
Omega-3s, especially EPA and DHA, support everything from hormone production to reducing inflammation throughout the body. They’re linked to improved egg quality, healthy ovulation, and may even help decrease the risk of endometriosis and preterm birth. For men, omega-3s are associated with better sperm motility and morphology.
With age or oxidative stress, both eggs and sperm may lose their cellular energy spark. That’s where CoQ10 comes in—a powerful antioxidant that supports mitochondrial function, literally fueling cells for healthy development. Some studies suggest that supplementing with CoQ10 may improve egg quality, ovarian response in IVF, and sperm parameters.
Iron deficiency is shockingly common in women of reproductive age, given monthly cycles and dietary preferences. Yet iron is essential for transporting oxygen, supporting healthy ovulation, and preparing the lining of the uterus. Low iron may be linked to anovulation (lack of ovulation).
Zinc is a trace mineral with outsized importance. It helps form DNA, supports the menstrual cycle, impacts egg and sperm quality, and is vital for hormone production. Both partners need adequate zinc for healthy conception.
These naturally occurring vitamins B-like compounds have gained enthusiastic support for women with polycystic ovary syndrome (PCOS). They help improve insulin sensitivity, encourage regular cycles, and may boost ovulation in PCOS-related infertility.
B12 is intimately involved in DNA synthesis, red blood cell formation, and homocysteine metabolism—all relevant to reproductive health. Low B12 can contribute to ovulation problems and increased miscarriage rates.
Emerging research highlights the role of selenium, vitamin E, and other antioxidants in reducing oxidative stress—one of the silent saboteurs of both female and male fertility. In men, selenium supplementation has been linked to improved sperm motility.
A healthy, diverse gut microbiome influences absorption of nutrients, hormone metabolism, and the immune system—foundational for fertility, though research is still new. Certain probiotic strains may also support vaginal health, reducing risks of infections linked to fertility challenges.
Supplements can be powerful allies, but they work best as complements to wholesome food, movement, stress management, and gentle self-compassion. Real food is still the foundation for nourishing not just fertility, but all of you.
For further reading: reliable sources such as the CDC, NIH Office of Dietary Supplements, the Endocrine Society, Mayo Clinic, and peer-reviewed journals offer in-depth information.
Fertility is an unfolding story, and every positive, mindful step counts. Whether you choose to start with one gentle supplement, or simply focus on food and self-care, you’re already doing something wonderful for your well-being.