While supplements cannot replace a healthy diet and lifestyle, certain vitamins and minerals can support reproductive health and improve fertility outcomes. This guide covers evidence-based supplements recommended for couples trying to conceive.
Female Fertility Supplements
Folic Acid (Folate)
Recommended Dose: 400-800 micrograms daily (higher doses of 5mg for certain conditions)
Why it's important: Folic acid is essential for preventing neural tube defects like spina bifida. It should be started at least one month before conception and continued through the first trimester. Women with diabetes, epilepsy, or a family history of neural tube defects may require higher doses (5mg daily).
Food sources: Leafy greens, fortified cereals, legumes, citrus fruits
Coenzyme Q10 (CoQ10)
Recommended Dose: 100-300mg daily
Why it's important: CoQ10 acts as a powerful antioxidant that supports egg quality and mitochondrial function in eggs. Studies suggest it may improve ovarian response and embryo quality, particularly beneficial for women over 35 or those undergoing IVF.
Food sources: Fatty fish, organ meats, whole grains
Vitamin D
Recommended Dose: 1000-2000 IU daily (based on blood test results)
Why it's important: Vitamin D plays a crucial role in hormonal balance, ovulation, and implantation. Deficiency has been linked to PCOS, endometriosis, and reduced IVF success rates. Particularly important for those with limited sun exposure or darker skin tones.
Food sources: Fatty fish, egg yolks, fortified dairy, sunlight exposure
Omega-3 Fatty Acids (DHA & EPA)
Recommended Dose: 500-1000mg combined DHA/EPA daily
Why it's important: Omega-3s reduce inflammation, support hormonal balance, and improve egg quality. DHA is particularly important for fetal brain and eye development during pregnancy.
Food sources: Salmon, sardines, mackerel, walnuts, flaxseeds
Iron
Recommended Dose: Based on blood test results (typically 18-27mg daily)
Why it's important: Iron deficiency can affect ovulation and egg quality. However, excessive iron can cause constipation and other side effects. It's best to have iron levels tested before supplementing.
Food sources: Red meat, spinach, lentils, fortified cereals
Male Fertility Supplements
Zinc
Recommended Dose: 15-30mg daily
Why it's important: Zinc is essential for testosterone production, sperm formation, and sperm motility. Deficiency has been linked to low sperm count and poor sperm quality. It also plays a role in DNA synthesis and cell division during spermatogenesis.
Food sources: Oysters, beef, pumpkin seeds, chickpeas
Selenium
Recommended Dose: 50-200 micrograms daily
Why it's important: Selenium acts as an antioxidant that protects sperm from oxidative damage and improves sperm motility. It's a key component of proteins that help form the structure of sperm tails, which is crucial for movement.
Food sources: Brazil nuts, fish, eggs, brown rice
Vitamin C & E
Recommended Dose: Vitamin C: 500-1000mg daily | Vitamin E: 200-400 IU daily
Why it's important: Both vitamins are powerful antioxidants that protect sperm DNA from oxidative stress and free radical damage. Studies show they can improve sperm count, motility, and morphology. Vitamin C also helps regenerate vitamin E.
Food sources: Vitamin C: Citrus fruits, berries, bell peppers | Vitamin E: Nuts, seeds, vegetable oils
Coenzyme Q10 (CoQ10)
Recommended Dose: 200-300mg daily
Why it's important: CoQ10 improves sperm concentration, motility, and morphology by providing energy to sperm cells and protecting them from oxidative damage. Particularly beneficial for men with unexplained infertility or poor semen parameters.
Food sources: Fatty fish, organ meats, whole grains
L-Carnitine
Recommended Dose: 1000-3000mg daily
Why it's important: L-Carnitine plays a crucial role in sperm energy metabolism and maturation. Studies show it can improve sperm concentration, motility, and morphology. It's particularly effective when combined with other antioxidants.
Food sources: Red meat, dairy products, fish
Folic Acid
Recommended Dose: 400-800 micrograms daily
Why it's important: Folic acid isn't just for women - it's important for sperm DNA synthesis and can reduce the risk of chromosomal abnormalities in sperm. Studies show men with higher folate intake have better sperm quality.
Food sources: Leafy greens, fortified cereals, legumes
Important Considerations
Timing Matters
Sperm take approximately 74 days to mature, so men should start taking fertility supplements at least 2-3 months before trying to conceive for optimal results. For women, starting supplements 1-3 months before conception is recommended.
Quality Over Quantity
Choose high-quality supplements from reputable brands. Look for products that have been third-party tested and contain bioavailable forms of nutrients. More expensive doesn't always mean better, but very cheap supplements may have poor absorption.
Consult Your Doctor
Always consult with your doctor or fertility specialist before starting any supplement regimen, especially if you have existing medical conditions or are taking medications. Some supplements can interact with medications or may not be suitable for certain conditions.
Lifestyle Matters Too
Supplements work best when combined with a healthy lifestyle: balanced diet, regular exercise, stress management, adequate sleep, avoiding smoking and excessive alcohol, and maintaining a healthy weight all contribute to fertility.
Need Personalized Fertility Advice?
Our AHPRA-registered fertility doctors can provide personalized supplement recommendations based on your specific needs and health history.
Medical Disclaimer: This information is for educational purposes and should not replace professional medical advice. Always consult your healthcare provider before starting any supplement regimen, especially if you have existing medical conditions or are taking medications.
Sources: Evidence-based recommendations from fertility research, RANZCOG guidelines, and international reproductive health standards.