Enhancing fertility naturally: A guide to fertility supplements and foods for women
- Updated
- Published
Created with Nataliia Yermolovych, MD, Obstetrician-Gynecologist
Several fertility supplements may encourage good reproductive health and boost your chances of getting pregnant. You should consult your doctor to determine which supplements are right for you. Not all supplements are alike, so check the dosage for crucial vitamins to ensure you’re getting enough.
Many couples implement lifestyle changes before conception—not only to ensure they are in good health before becoming parents, but to boost their chances of conceiving in the first place. Improving diet, getting more frequent exercise, reducing stress, and taking supplements are all common ways of boosting one’s health. In addition, there are specific fertility supplements that you can take to support your reproductive health and improve your chances of conceiving.
It’s important to consult your healthcare provider before starting any new supplements. Your doctor can recommend supplements and help you avoid ones that aren’t worth your money.
What are fertility supplements?
Fertility supplements contain vitamins and minerals that can boost reproductive health and improve your chances of getting pregnant. Many couples start using fertility supplements while trying to conceive to ensure they are getting all the nutrients they need for their reproductive health.
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While many products claim to be fertility supplements, not all of them will improve your chances of conceiving. It’s best to take supplements for individual fertility-boosting vitamins and minerals thought rather than an all-in-one fertility supplement, as these often contain extra ingredients unnecessary for conception.
Before starting any supplements, it’s important to ask your doctor for a blood test to check your current levels of essential vitamins and minerals. Not only will this ensure you take the right supplements; it will also make sure you take the right dosage.
Coenzyme Q10 (CoQ10), Omega-3 fatty acids, Vitamin D, and Iron are all worth supplementing if you aren’t getting enough from the foods you eat. Finally, make sure the supplement brands you choose clearly label the amount of the target nutrient they contain. A 2020 study published in Nutrients found fertility supplements in Italy contained less than recommended daily allowance (RDA) of some ingredients.
Femia helped 35,000+ couples to optimize their fertility
Benefits of fertility supplements for women
Fertility supplements can play an important role in conception by ensuring your body is ready for pregnancy and healthy all throughout it. Preconception supplements can boost egg quality, regulate hormones, and support reproductive health.
If you do opt for an all-in-one fertility supplement, there are many on the market, and each brand will contain a slightly different mix of vitamins and minerals. Before parting with your money, do some research to check the fertility qualifications of each ingredient and whether the supplement contains enough of the essential ingredients.
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These are some of the vitamins and minerals commonly found in prenatal vitamins and the RDA you should consume before and during pregnancy:
Crucial fertility supplements
Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant in the body and can protect cells from damage. CoQ10 can protect cells from damage. A 2018 study published in Reproductive Biology & Endocrinology found that CoQ10 supplementation was associated with higher egg retrieval rates, better fertilization rates, and a higher number of high-quality embryos in young women with poor ovarian reserves.
Additionally, a 2019 study published in Free Radical Biology & Medicine found that CoQ10 supplementation can prevent postovulatory aging and preserve egg quality, which may improve in-vitro fertilization (IVF) success rates. It is present in foods such as fist, tofu, and nuts.
Omega-3 fatty acids
Omega-3 fatty acids reduce inflammation in the body and boost overall health. Their anti-inflammatory properties may also help balance the hormones necessary for conception. A 2022 study published in Human Reproduction found that omega-3 fatty acid supplementation may increase the chance of conception.
Vitamin D
Vitamin D is an essential vitamin that most people get from spending time outdoors in the sun. If you live in the northern hemisphere or spend a limited amount of time in the sun, you may not be getting enough of this essential vitamin. According to a 2022 study published in Nutrients, vitamin D improves fertility in healthy women and those diagnosed with Polycystic Ovary Syndrome (PCOS).
Iron
Iron deficiency can impact fertility, so ensuring adequate iron levels is essential when trying to conceive. A 2023 study published in Frontiers in Endocrinology found lower iron levels amongst women struggling with infertility.
Folic acid
You may be aware that pregnant women should take folic acid supplements during pregnancy, but did you know that you should start taking this supplement before you are pregnant? While folic acid won’t help you get pregnant, it is so essential during the very early weeks of pregnancy that all women trying to conceive should take a daily supplement.
Folic acid is crucial for the healthy development of the neural tube, which includes the brain and spinal cord. According to the National Institute of Health, most neural tube defects occur so early in pregnancy that the woman may not even realize she is pregnant yet.
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A 2022 study published in Fertility and Sterility found that folic acid supplementation is beneficial for ovarian reserves, but the impact of this was unclear. Regardless, it’s essential you take a folic acid supplement when trying to conceive to aid the healthy development of your baby during the very early weeks of pregnancy.
Folic acid is crucial for the healthy development of the neural tube, which includes the brain and spinal cord. According to the National Institute of Health, most neural tube defects occur so early in pregnancy that the woman may not even realize she is pregnant yet.
A 2022 study published in Fertility and Sterility found that folic acid supplementation is beneficial for ovarian reserves, but the impact of this was unclear. Regardless, it’s essential you take a folic acid supplement when trying to conceive to aid the healthy development of your baby during the very early weeks of pregnancy.
Natural fertility supplements
In addition to supplements that boost targeted vitamins and minerals, there are also natural fertility supplements from herbs and plants that may aid fertility, such as:
Chasteberry
Chasteberry (Vitex) aids in maintaining healthy hormonal function and boosting reproductive health. However, according to a 2022 study published in F & S Reports, chasteberry may be unsafe during pregnancy, so it’s essential to check with your doctor before taking this supplement.
Evening primrose oil
Evening primrose oil contains omega-6 fatty acids. Some believe it can improve cervical mucus and help sperm reach the egg; however, there isn’t much science to back up this claim. Evening primrose oil can have side effects, so you must speak with your doctor before trying this supplement.
Maca root
Maca root is often touted as a must-have fertility aid, but the science is mixed. A 2018 review in the Journal of Ethnopharmacology found limited science to back up the claims that maca root can boost fertility.
Incorporating fertility supplements into your day
If you’re not used to taking supplements or medications daily, you might forget to take your preconception supplements. It’s much easier to remember things if you make it part of your daily routine.
If you are planning to take your fertility supplements first thing, keep them near your cereal bowls to act as a visual reminder. Alternatively, you may prefer to set a digital reminder on your phone. Doing it at the same time each day will make it easier to remember, so be sure to make this a habit.
Fertility foods for women
The best diet you can eat for fertility is a healthy, balanced one. You want to ensure you get a good mix of vitamins and minerals from your food, so your body has everything it needs for conception. Be sure to include the following foods in your diet:
- Leafy greens (e.g., spinach, kale). They are rich in folate, iron, and essential vitamins.
- Berries (e.g., blueberries, strawberries). Berries are packed with antioxidants and essential vitamins. Eat a mix of berries throughout the week.
- Nuts and seeds (e.g., almonds, flaxseeds). These plant-based sources of omega-3 fatty acids are also high in vitamin E.
- Whole grains (e.g., quinoa, brown rice). In addition to providing essential nutrients, whole grains are high in fiber, which is crucial for good health.
Femia helped 35,000+ couples to optimize their fertility
Fertility meal plan
A fertility-friendly meal plan takes the stress out of mealtimes. Planning your week in advance will ensure that you eat a variety of fresh vegetables and fruits. Be sure to include plenty of healthy oils, fiber-rich foods, and fertility-boosting superfoods.
Example:
Daily supplement: CoQ10 with Omega-3 fatty acids and vitamin D.
Breakfast: Fresh berries, nuts, and seeds served with Greek yogurt.
Snack: Apple slices with peanut butter.
Lunch: Quinoa salad with spinach, roasted butternut squash, mixed salad vegetables, and an olive oil dressing.
Snack: Avocado on wholegrain toast or crackers.
Dinner: Salmon with lentil salad and steamed vegetables.
Eating a mix of healthy foods is good for your health, but it’s also important to avoid unhealthy food choices that might be bad for your fertility. Quit smoking, reduce your alcohol consumption, and limit your intake of processed meats and sugary junk food.
Questions from a Femia community
How do I choose the right fertility supplement for my specific needs?
The first thing to do is speak to your doctor. Your gynecologist or fertility doctor can provide personalized advice. Your doctor is best placed to assess your specific health needs, run any necessary blood tests, and advise you on the best fertility supplements for you.
Can fertility supplements interfere with other medications?
Some supplements interfere with other medications, which is why you must speak to your doctor before starting any new supplements. Fertility supplements can interfere with blood thinners, thyroid medications, and blood pressure medications, so you must talk to your doctor to find out which supplements are safe for you to take.
Are there any side effects of taking fertility supplements?
While most people take supplements without issue, there are some potential side effects you should be aware of when starting a new supplement regime. Nausea, bloating, and diarrhea are all possible side effects; some people may also experience allergic and skin reactions. If you notice any side effects, cease taking the supplement immediately, and speak to your doctor for advice. It may be possible to use a different supplement that won’t cause a reaction.
Can men benefit from fertility supplements as well?
Yes, men can benefit from fertility supplements as well. Preconception supplements can boost semen quality and improve sperm morphology. Speak to your doctor before starting any supplements to ensure you are taking the best ones for you.
• Zinc. Low levels of zinc are associated with poor sperm quality and low testosterone. Zinc supplements can help to boost zinc levels and benefit reproductive health.
• Selenium. Selenium protects sperm from oxidative damage and improves motility.
• CoQ10. Just as it can improve female reproductive health, CoQ10 supplementation could boost male fertility. CoQ10 can improve sperm function.
• Omega-3 fatty acids. The anti-inflammatory qualities of Omega-3 fatty acids are great for reproductive health.
• B12. A 2017 article published in Biomolecules found that B12 was associated with better semen quality.
The bottom line
Fertility supplements can play a role in boosting fertility and ensuring good reproductive health. To focus your efforts on the right supplements for your baby, you should ask your doctor for a blood test to identify any deficiencies. While multivitamin fertility supplements may promise the earth, it’s essential to do your homework before parting with your hard-earned cash.
Speak to your doctor for advice about which supplements are worth taking. Your doctor is best placed to advise which supplements can boost your fertility and improve your chances of conception.
Speak to your doctor for advice about which supplements are worth taking. Your doctor is best placed to advise which supplements can boost your fertility and improve your chances of conception.
References
- Vitagliano, Amerigo et al. “Dietary Supplements for Female Infertility: A Critical Review of Their Composition.” Nutrients vol. 13,10 3552. 11 Oct. 2021, doi:10.3390/nu13103552 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8541636/.
- Xu, Yangying et al. “Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial.” Reproductive biology and endocrinology : RB&E vol. 16,1 29. 27 Mar. 2018, doi:10.1186/s12958-018-0343-0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5870379/.
- Zhang, Mianqun et al. “Coenzyme Q10 ameliorates the quality of postovulatory aged oocytes by suppressing DNA damage and apoptosis.” Free radical biology & medicine vol. 143 (2019): 84-94. doi:10.1016/j.freeradbiomed.2019.08.002 https://pubmed.ncbi.nlm.nih.gov/31398498/.
- Stanhiser, J et al. “Omega-3 fatty acid supplementation and fecundability.” Human reproduction (Oxford, England) vol. 37,5 (2022): 1037-1046. doi:10.1093/humrep/deac027 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9308390/.
- Várbíró, Szabolcs et al. “Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome-A Review.” Nutrients vol. 14,8 1649. 15 Apr. 2022, doi:10.3390/nu14081649 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029121/.
- Holzer, Iris et al. “Iron status in women with infertility and controls: a case-control study.” Frontiers in endocrinology vol. 14 1173100. 8 Jun. 2023, doi:10.3389/fendo.2023.1173100 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10285297/.
- About Neural Tube Defects (NTDs) (2024) National Institute of Health https://www.nichd.nih.gov/health/topics/ntds/conditioninfo#:~:text=An%20NTD%20occurs%20when%20this,knows%20that%20she%20is%20pregnant. (Accessed 9 July 2024).
- Kadir, Mumta et al. “Folate intake and ovarian reserve among women attending a fertility center.” Fertility and sterility vol. 117,1 (2022): 171-180. doi:10.1016/j.fertnstert.2021.09.037 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8714696/.
- Friedman, Julie et al. “Herbal supplement use among reproductive-aged women in an academic infertility practice.” F&S reports vol. 4,1 104-111. 17 Dec. 2022, doi:10.1016/j.xfre.2022.12.001 https://pubmed.ncbi.nlm.nih.gov/36959959/.
- Beharry, Shruti, and Michael Heinrich. “Is the hype around the reproductive health claims of maca (Lepidium meyenii Walp.) justified?.” Journal of ethnopharmacology vol. 211 (2018): 126-170. doi:10.1016/j.jep.2017.08.003 https://pubmed.ncbi.nlm.nih.gov/28811221/.
Banihani, Saleem Ali. “Vitamin B12 and Semen Quality.” Biomolecules vol. 7,2 42. 9 Jun. 2017, doi:10.3390/biom7020042 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485731/.
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