Fertility Supplements: What Works and What’s Safe

About 1 in 6 couples face fertility challenges. If you're trying to boost fertility, supplements can help — but they’re not magic. Some nutrients have clear benefits, others are unproven or risky. This guide cuts through the noise so you know which supplements are useful, roughly how they're used, and what to avoid.

Supplements that often help

Folic acid (folate): Start at least 1–3 months before trying to conceive. Most doctors recommend 400–800 mcg daily to reduce neural tube risks. If you’ve had a prior neural tube defect or low folate, your doctor may advise a higher dose.

Vitamin D: Low vitamin D links to poorer fertility outcomes in some studies. Get your blood level checked. If low, a common replacement range is 1,000–4,000 IU daily, based on a clinician’s advice.

Omega-3 (DHA/EPA): Important for egg quality, early fetal brain development, and sperm health. Aim for a supplement with at least 200–500 mg combined DHA+EPA or eat fatty fish twice a week. Choose a purified fish oil to reduce contaminants.

Myo-inositol: Often recommended for women with PCOS to help regularize ovulation and improve insulin sensitivity. Clinical trials commonly use 2 g twice daily. Talk to your clinician before starting.

CoQ10: Some small studies show CoQ10 may improve egg quality and sperm motility, especially in older partners. Doses in research usually range 100–300 mg daily.

Zinc, selenium, iron: These trace minerals support reproductive function. Zinc and selenium can help sperm quality; iron is important if you’re deficient. Get blood tests to guide dosing rather than guessing.

How to pick and use supplements safely

Quality matters. Look for brands with third-party testing like USP, NSF, or ConsumerLab. Avoid products that promise miracle results or push high-dose “proprietary blends.”

Watch for danger zones: preformed vitamin A (retinol) in high doses can harm an early pregnancy — choose beta‑carotene if a vitamin A source is needed. Herbal products (black cohosh, green tea extracts, many “fertility herbs”) are less studied and may interact with meds.

Timing: Start key supplements (folate, vitamin D, omega-3) a few months before trying. Sperm development takes about 3 months, so men should consider supplements for at least that long before conception attempts.

Talk to your healthcare provider. Share current meds, medical history, and lab results. A fertility specialist or dietitian can help tailor supplements and doses to your situation.

Finally, remember lifestyle counts: quit smoking, limit alcohol, maintain a healthy weight, and manage stress. Supplements add support — but they work best alongside healthy habits and medical guidance.