Trying to Get Pregnant? These Supplements That Can Help

by jake kaiser
Apr 17, 2025
7 min read
Trying to Get Pregnant? These Supplements That Can Help

A comprehensive guide to fertility-boosting supplements for men and women, based on the latest research.

Trying to conceive can be an exciting journey, but it can also be challenging. While factors like diet and exercise are crucial for fertility, certain supplements can provide an added boost to increase your chances of conception. This blog post explores the world of fertility supplements, delving into the best options for both men and women, all backed by scientific evidence.

Supplements they can be beneficial but sleep, diet, exercise, and stress management are the core pillars of health and where you should spend your most energy. 

As always this is not medical advice and it's best to work with your doctor on adding supplements, especially ones that impact hormones.

Understanding the Role of Supplements in Fertility

It's important to understand how supplements can contribute to fertility before we explore specific options. Conception is a complex process that requires healthy sperm, eggs, and a receptive reproductive system. Supplements can help by:

  • Filling nutritional gaps: Many people have inadequate levels of essential vitamins and minerals crucial for reproductive health. Supplements can help bridge these gaps1.
  • Improving egg and sperm quality: Certain supplements have antioxidant properties that protect eggs and sperm from damage caused by free radicals2. As women age, the quality of their eggs declines, making it more difficult to conceive. Supplements can help improve egg quality and potentially delay ovarian aging3.
  • Regulating hormones: Hormonal imbalances can disrupt ovulation and sperm production. Some supplements help balance hormone levels, which are essential for conception2.
  • Supporting overall health: A healthy body is more likely to conceive and maintain a pregnancy2.

It's important to start taking supplements early, ideally a few months before trying to conceive, to allow your body time to build up sufficient nutrient levels4.

Essential Supplements for Both Men and Women

Several supplements have shown promising results in improving fertility for both men and women:

1. Folic Acid (Vitamin B9)

Folic acid is crucial for DNA synthesis and cell division, playing a vital role in healthy sperm formation and preventing neural tube defects in babies1. Studies have shown that women taking folic acid have higher pregnancy rates and a lower risk of anovulation (the inability to release eggs)1. For men, adequate folic acid levels are linked to improved sperm quality2.

  • Recommended dosage: 400-1,000 micrograms for women, 400 micrograms for men 2
  • Best form: Methylated folate
  • Recommended Brand: Jarrow

2. Vitamin D

Vitamin D is essential for various bodily functions, including reproductive health. Studies suggest that vitamin D supplementation may improve fertility in both men and women1. It supports egg quality, hormonal health, and pregnancy outcomes in women, while promoting sperm development and testosterone production in men3.

3. Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that helps protect cells from damage. It has been found to improve egg quality and ovulation in women, especially those with diminished ovarian reserve or over 402. In men, CoQ10 may enhance sperm health and quality, increasing the chances of fertilization3.

4. Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and are crucial for hormone production and overall health. They may improve ovulation and egg quality in women, while also supporting pregnancy and fetal and infant development3. For men, omega-3s may benefit sperm health and function3. They can also boost men's sperm motility and help women over 35 achieve pregnancy2.

5. Zinc

Zinc is an essential mineral that plays a vital role in sperm production and quality2. Low zinc levels can lead to reduced sperm count and motility. In women, zinc may help with fertilization and egg development2.

  • Recommended dosage: 30 milligrams daily 2
  • Recommended Brands: Thorne, Jarrow

6. Vitamin E

Vitamin E is another powerful antioxidant that can protect egg and sperm quality2. It supports overall reproductive health in women and boosts sperm quality in men. When taken with vitamin C, vitamin E has been shown to reduce DNA fragmentation in sperm, further enhancing its quality2.

  • Recommended dosage: 200-400 IU daily in mixed tocopherol form 2
  • Recommended Brands: Life Extensions, Solgar

7. N-acetyl-cysteine (NAC)

NAC is an amino acid with antioxidant effects that helps reduce oxidative stress, which can damage cells and hinder fertility2. It may improve egg and embryo quality in women and potentially increase ovulation rates in those with PCOS. In men, NAC supplementation is associated with improvements in sperm count and quality2.

Supplements Specifically for Women

In addition to the supplements mentioned above, certain options are particularly beneficial for female fertility:

1. Myo-inositol

Myo-inositol is a naturally occurring sugar that plays a role in insulin signaling and hormonal balance. It has shown promise in improving egg and embryo quality, particularly for women with polycystic ovary syndrome (PCOS)3.

2. Iron

Iron is essential for oxygen transport and energy production. Iron deficiency can lead to ovulatory deficiency and poor egg health5.

  • Recommended dosage: 27 mg per day 5
  • Recommended Brands: Thorne, Solgar

3. L-arginine

L-arginine is an amino acid that can improve blood flow to the uterus and ovaries, which is essential for a healthy reproductive system. It also aids in the production of cervical mucus, which plays an important role in egg fertilization and during pregnancy6.

Supplements Specifically for Men

While many supplements benefit both sexes, some are particularly helpful for male fertility:

1. Vitamin C

Vitamin C is a potent antioxidant that may improve sperm count, motility (movement), and morphology (shape)7. When taken with vitamin E, it may also reduce DNA fragmentation in sperm2.

2. Selenium

Selenium is a trace mineral that plays a crucial role in sperm production and motility2.

  • Recommended dosage: 55 micrograms daily 2
  • Recommended Brands: Thorne, Solaray

Lifestyle Factors and Supplements: A Synergistic Approach

While supplements can be beneficial, they are most effective when combined with a healthy lifestyle. Here are some key lifestyle factors that can impact fertility:

  • Maintain a healthy weight: Obesity and being underweight can both negatively affect fertility9.
  • Eat a balanced diet: Focus on whole foods, including fruits, vegetables, lean protein, and healthy fats4.
  • Exercise regularly: Moderate exercise can improve reproductive health, but excessive exercise may have negative effects9.
  • Limit alcohol and caffeine: Excessive alcohol consumption and high caffeine intake can reduce fertility9.
  • Manage stress: Stress can disrupt hormone balance and affect reproductive function10.
  • Minimize exposure to environmental toxins: Exposure to certain pollutants and chemicals can negatively impact fertility. Try to limit your exposure to pesticides, heavy metals, and other harmful substances11.

Conclusion

Supplements can be a valuable tool for improving fertility in both men and women. By addressing nutritional deficiencies, protecting egg and sperm quality, and supporting overall health, supplements can increase the chances of conception. However, it's crucial to remember that supplements are not a magic bullet and work best when combined with a healthy lifestyle and personalized guidance from a healthcare professional. What works for one person may not work for another, so it's essential to consider your individual needs and consult with your doctor for personalized recommendations1.

If you're trying to conceive, taking a proactive approach to your health, including incorporating beneficial supplements and making positive lifestyle changes, can significantly improve your chances of success. Don't hesitate to reach out to a fertility specialist for support and guidance on your journey to parenthood.

Related Articles:

  1. Peter Attia Supplement Guide
  2. Andrew Huberman Supplement Guide
  3. Rhonda Patrick's Supplement Guide
  4. Andy Galpin's Supplement Guide
  5. Bryan Johnson's Supplement Guide
  6. 7 Supplements Worth you Money

Sources 

1. Supplements for Fertility: What to Take When Trying to Get Pregnant - Verywell Health, accessed February 2, 2025, https://www.verywellhealth.com/supplements-for-fertility-8401444

2. The Best Vitamins and Supplements to Boost Your Fertility | Progyny, accessed February 2, 2025, https://progyny.com/education/best-vitamins-and-supplements-fertility/

3. The Best Fertility Supplements of 2023 | Prelude Blog, accessed February 2, 2025, https://www.preludefertility.com/blog/the-best-fertility-supplements-of-2023

4. Lifestyle Changes to Improve Fertility | Ohio Reproductive Medicine, accessed February 2, 2025, https://www.ohioreproductivemedicine.com/fertility-treatments/lifestyle-changes-to-improve-fertility/

5. Best Fertility Supplements | The Evewell London, accessed February 2, 2025, https://www.evewell.com/support/fertility-supplements/

6. Nutritional Supplements & Fertility - Loma Linda University Center for Fertility & IVF, accessed February 2, 2025, https://lomalindafertility.com/treatments/holistic-fertility/nutritional-supplements-fertility/

7. Fertility Supplements & Vitamins: An Evidence Based Review, accessed February 2, 2025, https://www.cnyfertility.com/fertility-supplements/

8. How Supplements Can Enhance the Reproductive Health of Men and Women, accessed February 2, 2025, https://www.rockymountainfertility.com/blog/how-supplements-can-enhance-the-reproductive-health-of-men-and-women

9. Infertility - Symptoms and causes - Mayo Clinic, accessed February 2, 2025, https://www.mayoclinic.org/diseases-conditions/infertility/symptoms-causes/syc-20354317

10. Female fertility: Why lifestyle choices count - Mayo Clinic, accessed February 2, 2025, https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/female-fertility/art-20045887

11. What lifestyle and environmental factors may be involved with infertility in females and males? - National Institute of Child Health and Human Development, accessed February 2, 2025, https://www.nichd.nih.gov/health/topics/infertility/conditioninfo/causes/lifestyle

12. Infertility - NHS, accessed February 2, 2025, https://www.nhs.uk/conditions/infertility/