Fertility Supplements Guide
What actually works, what doesn't, and what to take.
The Truth About Fertility Supplements
- Essential: Prenatal with folate—everyone TTC needs this
- Promising: CoQ10 for egg quality, myo-inositol for PCOS
- For men: Antioxidants may improve sperm parameters
- Reality check: Supplements support fertility; they don't cure infertility
Essential for Everyone TTC
Prenatal Vitamin with Folate
The most important supplement for anyone trying to conceive. Folate (vitamin B9) prevents neural tube defects and supports healthy fetal development. Start at least 1-3 months before TTC.
💡 Folic Acid vs. Methylfolate
Standard folic acid works for most people. If you have MTHFR gene variants (affecting ~30-40% of people), methylfolate (the active form) may be better absorbed. When in doubt, methylfolate is a safe choice for everyone.
Vitamin D
Deficiency is common and linked to lower fertility and higher miscarriage risk. Vitamin D receptors exist throughout the reproductive system.
Omega-3 Fatty Acids (DHA/EPA)
Support egg quality, reduce inflammation, and are critical for fetal brain development. Many people don't get enough from diet alone.
For Women: Beyond the Basics
CoQ10 (Ubiquinol)
Supports mitochondrial function in eggs—critical for energy production during cell division. Egg quality declines with age partly due to mitochondrial dysfunction; CoQ10 may help.
Best for: Women 35+ or those with diminished ovarian reserve.
DHEA
A hormone precursor that may improve ovarian response and egg quality in women with diminished ovarian reserve. Only use under medical supervision.
Best for: Low ovarian reserve, poor response to IVF stimulation.
Melatonin
An antioxidant that may protect eggs from oxidative stress. Some IVF protocols include it.
For Men: Sperm Health Supplements
Male fertility supplements have decent evidence for improving sperm parameters (count, motility, morphology). They work best for men with suboptimal results on semen analysis.
Zinc
Essential for testosterone production and sperm development. Deficiency is relatively common.
CoQ10
Improves sperm motility and protects against oxidative damage. Same mitochondrial benefits as for women.
L-Carnitine
Supports sperm energy metabolism and motility. Multiple forms exist; L-carnitine and acetyl-L-carnitine are most studied.
Selenium
Antioxidant that supports sperm structure and motility. Works synergistically with vitamin E.
Vitamin C & Vitamin E
Antioxidants that protect sperm from oxidative DNA damage.
For PCOS
Myo-Inositol + D-Chiro-Inositol
Improves insulin sensitivity, may restore ovulation, and improves egg quality in women with PCOS. One of the most evidence-backed supplements for PCOS fertility.
Key: Use the 40:1 ratio of myo-inositol to d-chiro-inositol, which mirrors the body's natural ratio.
NAC (N-Acetyl Cysteine)
An antioxidant that may improve ovulation and pregnancy rates in PCOS. Also supports liver health.
Berberine
A plant compound that improves insulin sensitivity—similar mechanism to Metformin. May help with ovulation in insulin-resistant PCOS.
What to Skip
These supplements are commonly marketed for fertility but lack solid evidence:
- Vitex (Chasteberry): Mixed evidence; may affect hormones unpredictably. Not recommended without practitioner guidance.
- Maca root: Limited human fertility data; mostly animal studies.
- Royal jelly: Minimal evidence for fertility in humans.
- Most "fertility blend" herbs: Often lack evidence and may interact with other treatments.
- High-dose anything: More is not better. Stick to recommended doses.
⚠️ Be Skeptical of Bold Claims
If a supplement promises to "dramatically boost fertility" or "reverse infertility," be very skeptical. Supplements can support fertility but they're not miracle cures. If something sounds too good to be true, it probably is.
Product Recommendations
Ritual Essential Prenatal
Clean formula with methylfolate, choline, DHA, vitamin D3, and other essentials. No unnecessary additives. Delayed-release capsules are gentle on the stomach.
Qunol Mega Ubiquinol CoQ10
Highly absorbable ubiquinol form (the active form of CoQ10). 100mg softgels—take 2-4 daily for fertility dosing.
Theralogix Ovasitol
Myo-inositol + D-chiro-inositol in the optimal 40:1 ratio. NSF certified, no artificial ingredients. The gold standard for PCOS support.
FertilAid for Men
Comprehensive formula with L-carnitine, CoQ10, zinc, selenium, vitamins C and E, and other sperm-supporting nutrients.
Nordic Naturals Prenatal DHA
High-quality, third-party tested fish oil with optimal DHA levels for pregnancy. Small, easy-to-swallow softgels with no fishy aftertaste.
The Bottom Line
Start with a quality prenatal vitamin—that's non-negotiable. Beyond that, consider CoQ10 if you're 35+ or have diminished ovarian reserve, myo-inositol if you have PCOS, and an antioxidant blend for your male partner if his semen analysis is suboptimal.
Give supplements at least 2-3 months to work (one full egg/sperm cycle). And remember: supplements support, but don't replace, proper medical evaluation and treatment. 💚