A 2023 study found that “Over 90% of the trial participants had marginal or low concentrations of one or more of folate, riboflavin, vitamin B12, or vitamin D during preconception… over-the-counter supplements substantially reduce the prevalence of vitamin deficiency and depletion markers before and during pregnancy.” So, taking a good multi-vitamin and multi-mineral supplement is an absolute must if you are trying to conceive. Here are some of the main vitamins and minerals that support fertility:

• Methylfolate (Vitamin B9): Folate is crucial for fetal development and can help prevent neural tube defects (spina bifida). Methylfolate is the biologically active form of folic acid, so taking methylfolate instead of folic acid means the body can use right away. Also, a third of women can’t convert folic acid into methylfolate, so folic acid is useless to them.
• Methylcobalamin (Vitamin B12): Cobalamin regulates hormone balance, contributes to healthy sperm production, and aids egg development and ovulation. Please avoid cyanocobalamin, which is a synthetic, inactive form of cobalamin that contains cyanide. Methylcobalamine is the safe, active, bioavailable form of cobalamin that you should look for in a multivitamin supplement.
• Vitamin C: Vitamin C is an antioxidant that can reduce oxidative stress and improve sperm quality.
• Vitamin D3: Vitamin D plays a role in hormone regulation so can influence fertility. Studies suggest that women with sufficient vitamin D levels have a better chance of conceiving.
• Vitamin E: Vitamin E is an antioxidant that can protect sperm and eggs from oxidative damage, potentially improving fertility.
• Iron: Iron is essential for overall reproductive health. It helps to regulate menstrual cycles and support healthy ovulation. Low levels can lead to anaemia, which can adversely affect fertility.
• Selenium: Selenium is an essential mineral that can improve sperm quality and motility.
• Zinc: Zinc is essential for both male and female fertility. It plays a role in hormone regulation and the development of healthy eggs and sperm.

Myo-inositol, or Vitamin B8, is a naturally occurring compound that has gained attention in recent years for its benefits on hormone balance and fertility, particularly in relation to polycystic ovary syndrome (PCOS) and assisted reproductive techniques. Here are some of the potential benefits of myo-inositol:

• Ovulation Regulation: Ovulatory dysfunction is a key factor in infertility, and myo-inositol may help restore more regular ovulation patterns.
• Improved Egg Quality: Some studies suggest that myo-inositol supplementation may improve the quality of eggs, which is especially relevant for women undergoing fertility treatments like in vitro fertilisation (IVF).
• Reduction in Ovarian Cysts: Myo-inositol supplementation may contribute to the reduction in the number and size of ovarian cysts.
• Enhanced Insulin Sensitivity: Insulin resistance can disrupt normal ovarian function and cause hormone imbalances. Myo-inositol helps to regulate insulin levels and reduce hormone disruptions.
• Reduced Androgen Levels: PCOS is often associated with elevated levels of androgens (male hormones), such as testosterone. Myo-inositol may help lower androgen levels to improve fertility.
• Decreased Risk of Gestational Diabetes: In women with PCOS who become pregnant, myo-inositol supplementation can reduce the risk of gestational diabetes.

The healthy development of eggs and sperm requires lots of cellular energy, and Co-enzyme Q10 (CoQ10 or Ubiquinol) is a key ingredient in cellular energy production. It is also a powerful antioxidant that counteracts free-radicals to reduce oxidative damage to DNA, which can improve egg and sperm quality.

“CoQ10 monotherapy was shown to enhance sperm motility and concentration as well as improving sperm DNA fragmentation in infertile men. Moreover, the results also suggest that CoQ10 may itself be effective in improving conception rates.” Scientific Research Quote

Liposomal CoQ10 is more effective than regular CoQ10 because liposomal supplements are more bioavailable, which means they are more easily absorbed into the cells where they can “work their magic”.

CoQ10 supplementation is especially beneficial for older couples, because aging reduces the body’s natural CoQ10 levels.

Omega-3 fatty acids are essential fats that are crucial for health and fertility. DHA (docosahexaenoic acid) in particular, is well-known for its benefits in supporting female and male fertility:

Benefits of DHA for Female Fertility:

• Regulation of Hormones: DHA can help regulate hormone production and balance in women. Balanced hormones are essential for regular menstrual cycles, ovulation, and overall reproductive health.
• Ovulatory Function: DHA can contribute to better ovulatory function, helping to ensure that women release healthy eggs during their menstrual cycles.
• Cervical Mucus Quality: DHA can improve the quality of cervical mucus, making it more conducive to sperm survival and transport. This can increase the chances of sperm reaching and fertilising the egg.
• Reduced Inflammation: DHA has anti-inflammatory properties, and chronic inflammation can negatively affect fertility. By reducing inflammation, DHA can create a more favourable environment for conception.
• Improved Egg Quality: Some studies suggest that DHA contributes to improved egg quality, which is important for successful fertilisation and embryo development.

Benefits of DHA for Male Fertility:

• Sperm Health: DHA support sperm motility (movement) and morphology (shape), both of which are crucial for successful fertilisation.
• Sperm Count: DHA has been associated with higher sperm counts in some studies, potentially improving the chances of successful fertilisation.
• Reduction in Oxidative Stress: DHA’s antioxidant properties can help reduce oxidative stress in the male reproductive system. High levels of oxidative stress can damage sperm DNA and impair fertility.
• Enhanced Blood Flow: DHA supports healthy circulation, including blood flow to the reproductive organs, which can benefit male fertility.

R-Alpha-Lipoic Acid (ALA) is an antioxidant that has been shown to benefit fertility in both men and women, including improving sperm quality in men and IVF outcomes for older women.

• Male Fertility: ALA can improve sperm quality, increase testosterone levels, reduce oxidative stress, support mitochondrial function and reduce inflammation.
• Female Fertility: ALA can improve egg quality, support ovulation, regulate hormones, support endometrial health, manage PCOS, reduce inflammation and improve IVF outcomes for older women.

However, food alone can’t provide high enough concentrations of R-Alpha Lipoic Acid to reap the benefits, so supplementation is required.

Here are some ways that probiotics can influence fertility:

• Hormone Regulation: The gut microbiome plays a role in metabolising and regulating hormones, and hormonal imbalances can adversely affect fertility.
• Immune System Support: Probiotics support a healthy immune system, which is essential for overall well-being, including reproductive health.
• Inflammation Reduction: An imbalance in gut bacteria can lead to inflammation, which can negatively impact fertility. Probiotics can help to reduce inflammation in the body.
• Nutrient Absorption: A healthy gut microbiome is necessary for efficient nutrient absorption. Proper nutrient intake is crucial for reproductive health, so improved nutrient absorption can benefit fertility.

If you have ever taken antibiotics, there is a good chance your gut microbiome won’t be as healthy or balanced as it was before. So, even if you just take good broad-spectrum probiotic supplement for a month or two, it can have improve your general wellbeing and hopefully your fertility too.

The following fertility issues can be helped with these nutritional supplements:

• Endometriosis is a condition where tissues similar to the lining of the womb grow in other places, such as the ovaries and fallopian tubes. In addition to the supplements previously listed on this page, NAC (N-Acetyl Cystiene) can help, due to its anti-inflammatory, antioxidant and hormone regulating properties.
• Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that can lead to irregular menstrual cycles, ovarian cysts, insulin resistance, and hormonal imbalances. Myo-Inositol, Omega 3 DHA and NAC can all be beneficial for women with PCOS.
• Low Ovarian Reserve (LOR) and Premature Ovarian Failure (POF) are issues related the number and quality of eggs woman has left in her ovaries. Both conditions can be helped with DHEA and Co-Enzyme Q10.
• Fibroids are small growths (benign tomours) of smooth muscle and fibrous connective tissue in or on the uterus. They cause abnormal periods, pain and can affect fertility. Vitamin D3 (in the multivitamins suggested earlier), and diet low in sugar and refined carbohydrates, can slowly shrink fibroids naturally. Castor oil, which is known for its anti-inflammatory properties, is believed to shrink fibroids when regularly massaged into the lower belly.
• Morning Sickness is an unpleasant side-effect that afflicts many women during pregnancy, and some find relief from taking a Magnesium supplement. One capsule, 3 or 4 times a day seems to work best. Ginger can also help, as can Vitamin B6, which is in the women’s Multivitamin suggested previously.
• Older Couples: Poor DNA quality in eggs and sperm can be an issue for older prospective parents. An anti-aging supplement called Spermidine (derived from buckwheat) has been scientifically proven to improve egg quality and increase fertility in aging mice. The study, published in the journal Nature, does not prove the same effect in humans, but there is little reason to believe it won’t.
• Bush Flower Remedies: She Oak and Flannel Flower essences are believed to improve womb health, balance fertility hormones, and ease the emotional challenges of infertility. In Sweden and Brazil, She Oak is also used as an alternative to HRT, and to relieve the symptoms of peri-monopause.
• Botanicals to Avoid: Echinacea, Ginkgo Biloba and St John’s Wort should be avoided by men because they affect sperm quality and their ability to penetrate the egg.