Fertility Supplements: What Works, What’s Worth Trying

Trying to conceive? Supplements can help fill nutrient gaps and sometimes improve fertility for both women and men. But not every pill on the shelf works the same, and more isn’t always better. Read on for clear, practical advice so you can choose supplements that make sense for your situation.

Supplements with the best evidence

Folic acid (400–800 mcg daily) is a must before and during early pregnancy to lower the risk of neural tube defects. Vitamin D deficiency links to lower fertility and worse IVF outcomes; check levels and aim for 1,000–2,000 IU daily or follow your doctor’s plan. Myo-inositol (2–4 g daily) shows benefits for women with PCOS — it can improve ovulation and egg quality. Coenzyme Q10 (CoQ10, 100–300 mg daily) may help older women and men by supporting egg and sperm energy and quality. Omega‑3 fish oil (about 1 g combined EPA/DHA) supports hormone balance and sperm health. Zinc (15–30 mg) and selenium (55–100 mcg) help sperm production and motility; men with low levels often see improvements. Iron supplements make sense if you’re iron deficient — low iron can harm ovulation.

Other options like N‑acetylcysteine (NAC) and L‑carnitine show promise in specific cases, but the evidence is mixed. Herbal blends and unregulated “fertility” stacks often lack solid trials and can include unsafe doses or contaminants. Always check the research behind any product you consider.

How to pick and use supplements safely

Start by testing: get bloodwork for vitamin D, iron, thyroid, and basic hormones. That tells you which supplements you truly need. Buy from reputable brands that provide third‑party testing (look for USP, NSF, or independent lab certificates). Stick to standard dosages — more isn’t safer and can be harmful. Take folic acid before conception and through the first trimester. If you’re using CoQ10 or myo‑inositol, expect to try them for at least 2–3 months before judging results because egg and sperm cycles take time.

Be mindful of interactions. For example, high doses of vitamin E, A, or certain herbs can be risky during pregnancy. If you’re on fertility drugs, blood thinners, or other prescriptions, check with your fertility clinic or pharmacist. Men and women may need different supplements or doses, so tailor choices rather than buying couples’ kits automatically.

Finally, focus on basics: a balanced diet, healthy weight, sleep, reduced alcohol and smoking, and managing stress often move the needle more than any single supplement. Use supplements to fill clear gaps or to target diagnosed issues like PCOS or low sperm count. Ask your provider for a plan — targeted use based on tests gives the best chance of benefit while keeping you safe.

If you want quick wins, men can start with a daily multivitamin plus zinc and omega‑3 while women focus on folic acid and vitamin D. Both should avoid high doses of vitamin A. Store supplements in a cool, dry place, toss expired bottles, and review your checklist with a clinic every three months. Regularly.