Fertility supplements and prenatal vitamins play a key role in supporting fertility. As a dietitian, I always preach the benefits of real food. However, when it comes to getting and staying pregnant, supplements are essential and something I carefully consider with all my clients.
If you’re trying to conceive, a high-quality fertility or prenatal supplement is one of the best investments you can make. Supplements help bridge any nutritional gaps in your diet, giving your body the essential nutrients it needs to support a healthy pregnancy.
Jump to:
- The Role of Fertility Supplements
- Why Take a Prenatal Supplement
- The Initial Three Considerations When Choosing A Fertility Supplement
- What to Look Out for When Choosing a Fertility Supplement
- Essential Nutrients to Look for in Fertility Supplements
- Methyl Folate vs Folic Acid
- Specialized Nutrients for Your Unique Needs
- Functional Ingredients for Fertility Conditions (PCOS, Ovulatory Dysfunction, etc.)
- The Takeaway
- FAQs
The Role of Fertility Supplements
Supplements are not magic pills. A healthy lifestyle—think balanced diet, regular movement, stress management, and good sleep—is the foundation for optimal fertility.
Supplements should complement (not replace!) these habits. Start by adopting a fertility friendly diet plan and then add supplements to your regime. Before starting any new supplements, it’s always a good idea to talk to your doctor or dietitian, especially if you’re trying to conceive.
Why Take a Prenatal Supplement
Research shows that combining a prenatal supplement with a fertility-focused diet can significantly enhance your chances of conception. Here’s how they can help:
- Address Nutrient Gaps: Prenatal supplements provide essential nutrients that may be lacking, reducing deficiencies linked to unexplained infertility and longer time to pregnancy.
- Boost Antioxidant Protection: They help shield eggs and sperm from oxidative stress and potential damage.
- Support Ovulation: Since ovulatory issues are a common cause of infertility, certain supplements can play a role in improving ovulatory function.
- Support AMH Levels: Anti-Müllerian Hormone (AMH) levels, a marker of ovarian reserve, can be supported with the right nutrients.
The Initial Three Considerations When Choosing A Fertility Supplement
- Timing is Key
Try to start taking fertility supplements about 3 months before you plan on conceiving. This gives your body time to build up the nutrients it needs to support a healthy pregnancy. A good prenatal vitamin with the right vitamins and minerals can help set you up for success long before conception. - Safety First
Supplements are poorly regulated in many places, so it’s super important to choose a product from a reputable brand. Look for one that has third-party approval or certification to ensure that you’re getting what you’re paying for and that it’s free from harmful additives. Always go for quality over quantity! - Compliance is Key
Staying consistent with taking your supplements can be tough, especially when you’re juggling a busy schedule. I always recommend prioritizing supplements you know will be easier to take—whether that’s gummies you actually enjoy or powders that you can mix into your drinks. If a brand asks you to take 8 pills a day and that feels unrealistic, look for a different option that works better for you.
What to Look Out for When Choosing a Fertility Supplement
When selecting a fertility supplement, it's key to ensure it aligns with your individual needs. Here’s a quick rundown of the main factors to keep in mind:
1. Essential Nutrients
A high-quality fertility supplement should include key nutrients that support reproductive health, going beyond just basic multivitamins.
2. Specialized Nutrients for Your Unique Needs
If you have specific needs or conditions, choose supplements that target those. For example, low iron or vitamin D levels may require additional support.
3. Functional Ingredients for Specific Issues
For those with specific fertility concerns, certain supplements contain ingredients aimed at addressing issues like ovulatory dysfunction or PCOS. I myself had great success taking myo-inositol for regulating my irregular periods.
Quick Note
Avoid supplements with mega doses - more isn’t always better, especially with fat-soluble vitamins like A, D, E, and K.
Essential Nutrients to Look for in Fertility Supplements
A good prenatal vitamin should include most if not all of the below nutrients. Think of it as your foundational supplement when trying to conceive.
- Folic Acid is crucial for preventing neural tube defects in early pregnancy, but it’s also important for fertility. The recommendation for most women trying to conceive is 400-800 micrograms (mcg) per day and its especially important to be compliant with this in the months before conception.
- Vitamin D: Low levels of vitamin D are linked to infertility, so make sure your supplement provides at least 10mcg (400IU). This nutrient helps regulate hormone production and supports overall reproductive health.
- Antioxidants: Vitamins C, E, and selenium are powerful antioxidants that help protect eggs and sperm from oxidative stress, which can harm their quality. These nutrients support overall reproductive health by neutralizing harmful free radicals.
- Zinc is vital for hormone regulation and egg quality in women, as well as sperm production in men. You can get it from food (think nuts, seeds, and shellfish) or a multivitamin.
- Choline: This is less spoken about and doesn’t appear in many prenatal vitamins but its equally as important for neural tube development as folic acid.
- Iodine: Iodine supports thyroid function, which is critical for regulating reproductive hormones. It’s also important for reducing the risk of unexplained infertility.
- B Vitamins: B12 and B6 are particularly important for fertility. These vitamins help regulate hormone levels, support egg development, and are often found to be insufficient in infertile women. Make sure these are included in your supplement.
- Iron supports ovulation and overall reproductive health. If you’re low in iron, it might be worth supplementing, but always check your levels first. Since iron supplements can cause constipation for some people, it's best to take them only if needed.
- Omega-3 fatty acids are essential fats that your body cannot produce on its own, so they must come from your diet or supplements. These fats play a key role in supporting ovarian health, enhancing egg quality, and boosting IVF success rates. If you’re not eating 1-2 servings of oily fish each week, supplementing with omega-3s becomes even more important. Even if you regularly consume omega-3-rich foods, research suggests that supplementation may still offer additional benefits. For fertility and overall health, aim for 500-1000 mg per day, choosing a supplement that contains EPA and DHA, the two active forms of omega-3s.
Methyl Folate vs Folic Acid
Prenatal supplements may contain folate (vitamin B9) in its natural form (methylfolate) or its synthetic form (folic acid). Both increase blood folate levels correcting the risk factor of folate deficiency, but currently, public health guidance in Ireland, the UK and the US recommends folic acid to reduce the risk of neural tube defects.
However, up to 30-50% of women may have trouble absorbing folic acid due to genetic mutations, such as the MTHFR gene mutation. Because of this, many prenatal supplements now contain activated folate (methylfolate) for better absorption. Activated folate can be labeled as folinic acid, levomefolate, Quatrefolic, or MTHF folate.
But…only folic acid has been tested in clinical trials - not methylfolate—for reducing neural tube defect risks.
If your prenatal supplement contains methylfolate, it's generally safe to add 400 mcg of folic acid if you wish. The safe upper limit for folate supplementation is 1000 mcg per day without a prescription.
There is also some evidence to suggest that methyl folate could be explored in situations of recurrent miscarriage or recurrent implantation failure.
Specialized Nutrients for Your Unique Needs
When it comes to fertility and prenatal supplements, one size often doesn’t fit all. Depending on your unique needs, you may require additional or adjusted nutrients to support your health and fertility.
Treating Deficiencies
If you know you have a deficiency in certain nutrients, like iron, vitamin D, or B12, it’s important to address these before trying to conceive. Deficiencies can affect everything from energy levels to reproductive health, so getting your levels tested is a great first step.
History of Neural Tube Defects
If you or your partner have a family history of neural tube defects, your healthcare provider may recommend a higher dose of folic acid, typically 4-5 mg daily, well above the standard 400 mcg. This ensures the risk is minimized and provides extra support for neural development.
Preexisting Conditions
Certain medical conditions may require adjusted supplementation. For example:
- Diabetes: Women with diabetes may need a higher dose of folic acid and should ensure their supplement contains enough vitamin B12, as deficiency is common in diabetes.
- Epilepsy: Anti-seizure medications can interfere with folate metabolism, meaning a higher dose of folic acid (up to 4 mg) is often recommended.
- Haemochromatosis: This genetic condition causes the body to absorb too much iron. If you have haemochromatosis, avoid supplements with added iron unless directed by your doctor.
Functional Ingredients for Fertility Conditions (PCOS, Ovulatory Dysfunction, etc.)
Fertility challenges like PCOS, ovulatory dysfunction, or hormone imbalances may benefit from supplements with targeted ingredients designed to support these specific issues.
Coenzyme Q10 (CoQ10) - useful for women over 35
CoQ10 is an antioxidant that may improve egg, sperm quality and eproductive outcomes, particularly in people over 35 or those undergoing fertility treatments.
What to look for: Look for ubiquinol, the active form of CoQ10, for better absorption. This is up to 70% more bioavailable than ubiquinone.
N-Acetylcysteine (NAC) - useful in PCOS
NAC is a powerful antioxidant shown to improve ovulation in women with PCOS and reduce oxidative stress, which can impact fertility.
Inositol (Myo-Inositol and D-Chiro-Inositol) - Useful in PCOS
Myoinositol can be particularly beneficial for thoe with PCOS. It is a vitamin-like compound that helps improve insulin sensitivity, regulate menstrual cycles, restore ovulation and enhance clinical pregnancy rates.
Inositol has also been shown to increase clinical pregnancy rate in women undergoing IVF by improving egg and embryo quality and improving response to ovarian stimulation.
What to look for: A dose of 4mg/day of myo-inositol alone or a supplement that combines myo-inositol and d-chiro-inositol in a 40:1 ratio. This reflects their natural balance in the body.
Probiotics
Gut health plays a role in hormone regulation, so taking a high-quality probiotic may support your fertility journey.
L-Arginine
This amino acid improves blood flow to the reproductive organs, which can enhance fertility.
The Takeaway
Choosing the right fertility supplements can play a key role in your conception journey, but they’re not a one-size-fits-all solution. Start with the basics, like a high-quality prenatal vitamin, and consider additional supplements based on your unique needs. A holistic approach that prioritizes overall health and well-being is always best, so be sure to consult a healthcare provider or fertility dietitian for personalized guidance. By making informed choices and getting the right support, you’re setting yourself up for the best possible start on your path to parenthood.
FAQs
Yes, many fertility supplements can be continued throughout pregnancy. However, your nutrient needs will evolve as your pregnancy progresses. For instance, during the third trimester, you may require additional iron to support the increase in blood volume.
It’s important to stay connected with your healthcare provider throughout your pregnancy to ensure your supplements meet your changing nutritional needs. They can guide you on whether adjustments or specific prenatal supplements are necessary for each stage of pregnancy.
While a balanced diet provides essential nutrients, fertility supplements can help fill any gaps and ensure you’re meeting specific needs, like folate for neural tube defect prevention or omega-3s for egg quality.
Absolutely! Male fertility supplements can improve sperm quality, motility, and count. Key nutrients like zinc, selenium, and omega-3s are beneficial for sperm health and may enhance your chances of conception as a couple.
I hope you enjoyed this article and learned something new! If so, I would love to connect. Please leave me a comment below or find me on YouTube and Instagram....I LOVE knowing there’s people out there reading my articles. 🙂 IG: @marialuceyrd_dietitian
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