10 Fertility Supplements To Take If You're Trying to Get Pregnant

In the journey of conceiving a child is a profound and exciting time in anyone’s life. Whether you’re just starting or have been trying for a while, optimizing your fertility is crucial. While a balanced diet and a healthy lifestyle are key components, sometimes our bodies need a little extra support. That’s where supplements come in. In this comprehensive guide, we’ll delve into the top 10 best fertility supplements you should consider if you’re trying to get pregnant. From enhancing male fertility to supporting hormonal balance in women, we’ve got you covered.

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Why Take Fertility Supplements?

Considering fertility supplements but wondering if they’re worth the investment? You’re not alone. Many couples are curious about the efficacy of these supplements and whether they can truly make a difference in their fertility journey. According to recent research, the answer may be a resounding yes. A study published in the Journal of Human Reproductive Sciences found that women who supplemented with a combination of fertility-enhancing nutrients, including folic acid, CoQ10, omega-3 fatty acids, and vitamin D, experienced a significant improvement in fertility outcomes. Specifically, the study reported higher rates of ovulation, improved egg quality, and increased pregnancy rates among women who took these supplements compared to those who did not. These findings underscore the potential benefits of fertility supplements in supporting reproductive health and increasing the likelihood of conception.

The 10 Best Fertility Supplements for Women

Now that we understand the importance of fertility supplements let’s take a closer look at the top 10 supplements for women looking to boost their fertility. These supplements have been carefully selected based on their ability to support hormone balance, improve egg quality, and enhance overall reproductive health. Whether you’re just starting your fertility journey or have been trying for a while, incorporating these supplements into your regimen may help increase your chances of conceiving. Let’s explore each one in detail.

Folic Acid

Folic acid is a cornerstone of prenatal care, but its benefits extend far beyond pregnancy. This essential B vitamin plays a vital role in DNA synthesis and cell division, making it indispensable for reproductive health.

For women, adequate folic acid intake is crucial for preventing neural tube defects and supporting early fetal development. But did you know that folic acid is equally important for men? Studies suggest that it may improve sperm quality, reducing the risk of chromosomal abnormalities in offspring.

When to take: It’s recommended to start taking folic acid at least one month before conception and continue throughout the first trimester.
Tips: Pair folic acid with foods rich in folate such as leafy greens, citrus fruits, and legumes for better absorption.

How It Helps: Folic acid supports the formation of healthy eggs and sperm, reducing the risk of birth defects and chromosomal abnormalities. It also plays a role in regulating ovulation and menstrual cycles in women.

Coenzyme Q10 (CoQ10): Energize Your Eggs and Sperm

Coenzyme Q10, or CoQ10, is a powerful antioxidant that’s naturally produced by the body. However, levels decline with age, which can negatively impact fertility. CoQ10 supplementation has been shown to improve egg quality in women and sperm motility in men, making it a valuable ally in the quest for conception.

It’s the active ingredient, Ubiquinol, in CoQ10 that helps most with fertility.

When to take: Start supplementing with CoQ10 several months before trying to conceive.
Tips: Take CoQ10 with a meal containing healthy fats for optimal absorption.

How It Helps: CoQ10 supports cellular energy production, vital for healthy egg and sperm development. It also combats oxidative stress, which can impair fertility.

Omega-3 Fatty Acids: Nourish Your Reproductive System

Omega-3 fatty acids, particularly EPA and DHA found in fish oil, offer a myriad of benefits for fertility. These essential fats play a crucial role in regulating hormone production, reducing inflammation, and supporting overall reproductive health.

How It Helps: Omega-3s support hormone balance, menstrual regularity, and ovulation in women. In men, they enhance sperm quality, motility, and morphology, improving fertility outcomes.

When to take: Begin taking omega-3 supplements as part of your preconception regimen.
Tips: Choose high-quality fish oil supplements derived from wild-caught fish to avoid contaminants like mercury.

Vitamin D: The Sunshine Vitamin of Fertility Supplements

Vitamin D is often referred to as the “sunshine vitamin” due to its synthesis in the skin in response to sunlight exposure. However, many people—especially those living in northern latitudes—fall short of optimal levels. Vitamin D is essential for reproductive health, playing a role in hormone regulation, immune function, and overall fertility.

When to take: Get your vitamin D levels checked and supplement accordingly, especially if you live in areas with limited sunlight.
Tips: Pair vitamin D supplements with magnesium for enhanced absorption.

How It Helps: Vitamin D regulates hormone levels, including testosterone and estrogen, crucial for fertility. It also enhances sperm motility and egg quality, improving the chances of conception.

Zinc: Fuel for Fertility

Zinc is a trace mineral that’s involved in countless physiological processes, including reproductive health. It plays a crucial role in DNA synthesis, cell division, and hormone regulation, making it indispensable for fertility.

When to take: Start supplementing with zinc several months before trying to conceive.
Tips: Take zinc with a meal to minimize stomach upset and avoid taking it with calcium-rich foods, as they may interfere with absorption.

How It Helps: Zinc supports sperm production, improves sperm quality, and enhances egg maturation in women. It also plays a role in maintaining a healthy menstrual cycle and ovulation.

L-arginine: Boost Blood Flow, Boost Fertility

L-arginine is an amino acid that promotes vasodilation, or the widening of blood vessels. This increased blood flow is beneficial for both male and female reproductive health, supporting optimal fertility.

When to take: Begin taking L-arginine supplements as part of your preconception regimen.
Tips: Avoid taking L-arginine if you have herpes, as it may exacerbate outbreaks.

How It Helps: L-arginine enhances circulation to the uterus, ovaries, and testes, supporting overall reproductive function. It also improves erectile function in men, enhancing sperm delivery during intercourse.

Vitex (Chaste Tree Berry): Hormone Harmony for Women

Vitex, also known as chaste tree berry, is an herb revered for its ability to balance hormones, particularly in women with irregular menstrual cycles or hormonal imbalances.

When to take: Start taking vitex several months before trying to conceive, but discontinue use once pregnancy is confirmed.
Tips: Consult with a healthcare provider before taking vitex, especially if you’re on hormonal medications.

How It Helps: Vitex regulates menstrual cycles, supports ovulation, and addresses hormonal imbalances that may hinder conception. It also reduces symptoms of premenstrual syndrome (PMS) and supports overall reproductive health.

DHEA (Dehydroepiandrosterone): Rescuing Ovarian Reserve

DHEA is a hormone precursor that has garnered attention for its potential to improve egg quality and ovarian function in women with diminished ovarian reserve.

When to take: Consider supplementing with DHEA under the guidance of a fertility specialist.
Tips: DHEA supplementation should be closely monitored due to potential side effects and interactions with other medications.

How It Helps: DHEA supplementation may increase ovarian response to fertility treatments and improve pregnancy outcomes in women with diminished ovarian reserve. It also supports hormone balance and may reduce the risk of miscarriage.

Myo-Inositol: A PCOS Powerhouse

Myo-inositol is a naturally occurring compound that has shown promise in managing polycystic ovary syndrome (PCOS) and improving fertility outcomes in women with this condition.

When to take: Start taking myo-inositol several months before trying to conceive, especially if you have PCOS.
Tips: Pair myo-inositol with a balanced diet and regular exercise for maximum benefits

How It Helps: Myo-inositol improves insulin sensitivity, regulates menstrual cycles, and promotes ovulation in women with PCOS, increasing their chances of conception. It also reduces androgens, improves egg quality, and may enhance response to fertility treatments.

Maca Root: Nature’s Libido Booster

Maca root is an adaptogenic herb prized for its ability to enhance libido and fertility in both men and women.

When to take: Consider incorporating maca root into your preconception regimen.
Tips: Start with a low dose of maca root and gradually increase as tolerated. Avoid taking maca if you have thyroid issues.

How It Helps: Maca root balances hormone levels, increases libido, and improves sperm quality and motility, making it an excellent supplement for couples trying to conceive. It also reduces symptoms of sexual dysfunction and may enhance sexual satisfaction.

Read more about the best gummy vitamins for women here.

Optimizing your fertility requires a holistic approach that includes proper nutrition, lifestyle modifications, and, in some cases, supplementation. By incorporating these 10 supplements into your preconception regimen, you can support reproductive health and increase your chances of conceiving. However, it’s essential to remember that supplements should complement a healthy diet and lifestyle, not replace them. Before starting any new supplement regimen, consult with a healthcare provider, especially if you have underlying health conditions or are taking medications. With the right support, you can embark on your journey to parenthood with confidence and optimism.