Fertility Supplements: Why They Matter and How to Choose the Right Ones
Fertility Supplements: Why They Matter and How to Choose the Right Ones
If you're trying to conceive, you've likely wondered about fertility supplements and whether they actually work.
The answer? Yes, they absolutely help.
In fact, research consistently shows that fertility supplements can significantly improve your chances of getting pregnant and staying pregnant. They support hormone balance, egg and sperm quality, and even reduce the risk of miscarriage.
But not all supplements are created equal. And more importantly, taking the wrong ones or skipping them altogether can cost you time and emotional energy.
Here’s what you need to know to get started, step-by-step.
Why Fertility Supplements Are a Game-Changer
Many couples wait until after they conceive to think about vitamins and health habits. But by then, the window for influencing things like egg quality, implantation, and fetal development has already passed.
The truth is: preconception health matters. A lot.
Take this example: A Stanford study tracked 30 women ages 24 to 46 who had struggled with infertility. Among the group taking fertility supplements, 30% became pregnant while not a single woman in the placebo group did.
That’s not a small difference. That’s a game-changer.
And let’s not forget men — sperm quality is just as important as egg quality. Low motility or damaged DNA can lead to poor fertilization or early miscarriage, even if everything else looks fine.
When Should You Start Fertility Supplements?
Ideally, three months before trying to conceive.
That’s because both eggs and sperm take about 90 days to fully mature. What you eat, drink, your sleep, stress and supplement in those 90 days directly impacts the quality of your genetic material.
The sooner you start, the better your chances of a smooth conception and healthy pregnancy.
The Best Fertility Supplements to Take — for Women and Men
There are a lot of fertility suplements on the market today. But do you know which supplements to take?
Here’s a list of research-backed supplements for both women and men that have shown to be the most effective for supporting fertility..
Top Fertility Supplements for Women:
Prenatal with Methylated Folate (not folic acid)
Supports early fetal development and egg quality
Aim for 400–800 mcg of L-5-MTHF
CoQ10 (Ubiquinol)
Improves energy production in eggs (especially for women 35+)
Take 200–400 mg daily
Vitamin D3
Essential for hormone regulation and immune support
2,000–5,000 IU daily depending on blood levels
Omega-3s (EPA/DHA)
Helps reduce inflammation and support hormone production
Aim for 1,000+ mg daily of combined EPA/DHA
Iron (if deficient)
Crucial for oxygenation and ovulation
Choose iron bisglycinate for easy absorption
Myo-Inositol
Improves egg quality and insulin sensitivity
Especially beneficial for women with PCOS
Dose: 2–4 grams/day
Top Fertility Supplements for Men:
A Quality Male Multivitamin
Should include zinc, selenium, vitamin C, E, and B12
CoQ10 (Ubiquinol)
Enhances sperm motility and function
200 mg/day
L-Carnitine
Improves sperm energy and motility
Dose: 1,000–2,000 mg/day
Zinc
Essential for testosterone and sperm formation
15–30 mg/day
Omega-3s (EPA/DHA)
Improves sperm membrane quality and reduces oxidative stress
1,000–2,000 mg/day
Bonus Supplements (For Both Partners)
N-Acetyl Cysteine (NAC): Improves detox and supports egg/sperm health
Selenium: Powerful antioxidant support for reproductive cells
Ashwagandha: Balances cortisol and supports hormone production, especially under stress
Where To Purchase Your Fertility Supplements & It’s from Amazon
Where you get your supplements can be just as important as what supplements you get.
I always try and inform people about the perils of purchasing of Amazon and similar third party sites. You are putting these vitamins and supplements in your body to help engender and support, why risk poor quality, expired, or mislabeled products to only save a few buck?
In my opinion it is not worth it.
Here are a few solid reasons to avoid buying vitamins and supplements from third-party sellers on sites like Amazon:
1. Risk of Counterfeit Products
Supplements from third-party sellers may be fake, repackaged, or adulterated. There have been multiple reports of counterfeit vitamins on Amazon that do not match what's on the label.
2. Poor Storage Conditions
You don’t know how the supplements were stored—excessive heat, humidity, or freezing temperatures during storage or shipping can degrade potency and safety.
3. Expired or Near-Expiry Stock
Some sellers offload nearly expired or even expired products without clear labeling, potentially reducing efficacy or even causing harm.
4. Tampered or Opened Bottles
There have been cases of tampered bottles being resealed and resold. Without proper security seals or direct manufacturer oversight, this risk increases.
5. No Manufacturer Guarantee
Most reputable brands void any guarantee or refund if you purchase from an unauthorized reseller. If you have a bad reaction or issue, you’re on your own.
6. Inaccurate Product Listings
Sometimes listings contain outdated labels, incorrect dosages, or different formulations than what you’re expecting—especially if the product was reformulated.
It is always better to purchase directly from reputable supplement companies than try and save a few dollars and risk the quality and safety of your supplements.
Are all supplement brands created equal?
Unfortunately no. The supplement industry is not heavily regulated, which means that it is easy for companies to be deceptive in their labeling or use inferior ingredients in their products. But don’t worry, here is a list of quality brands I frequently recommend.
Nordic Naturals
Pure Encapsulations
Thorne
Life Extension
This is by no means a complete list of reputable brands, just the top brands that I most often recommend to my patients.
The Step-by-Step Plan for Success
Here’s how to build your fertility supplement routine the right way:
Start 90 days out. Give your eggs and sperm time to benefit.
Choose a quality supplement brand. Like the ones I listed above.
Include both partners. Male fertility matters just as much.
Be consistent. Daily use is key. Skipping days slows your progress.
Support a healthy lifestyle. Eat whole foods, manage stress, and get solid sleep.
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