Fertility Nutrients
Fertility Nutrients
Nutritional status has a significant impact on fertility for both women and men. The right nutrients support egg quality, hormonal balance, ovulation, and uterine health. This guide covers the most evidence-backed nutrients for optimising fertility in the preconception period.
Key nutrients for female fertility
Methylfolate (5-MTHF)
Folate is essential for DNA synthesis and cell division — critical for egg maturation and early embryo development. The active form, methylfolate, is better absorbed than synthetic folic acid, particularly for women with the MTHFR gene variant.
Recommended: 400–800mcg daily, starting at least 3 months before trying to conceive.
Coenzyme Q10 (CoQ10)
CoQ10 is a powerful antioxidant that supports mitochondrial energy production in eggs. Egg quality declines with age partly due to reduced mitochondrial function. CoQ10 supplementation has evidence for improving egg quality, particularly in women over 35 or with diminished ovarian reserve.
Recommended: 200–600mg daily (ubiquinol form is better absorbed). Start 3–6 months before trying to conceive for maximum benefit.
Vitamin D
Vitamin D receptors are present in ovarian tissue and the uterus. Deficiency is associated with reduced fertility, impaired implantation, and increased risk of miscarriage. Most UK women are deficient, particularly in winter.
Recommended: Test levels and supplement to achieve 75–150 nmol/L. Typically 1,000–2,000 IU daily.
Omega-3 (DHA & EPA)
Omega-3 fatty acids support hormonal balance, reduce inflammation, and improve blood flow to the uterus. DHA is incorporated into egg cell membranes, supporting egg quality.
Recommended: 500–1,000mg combined EPA+DHA daily.
Iron
Iron deficiency is associated with anovulation (failure to ovulate). Adequate iron stores support ovulation and reduce the risk of early pregnancy loss.
Recommended: Test ferritin. Aim for ferritin above 50 mcg/L preconception. Supplement if deficient.
Inositol (Myo-inositol)
Myo-inositol improves insulin sensitivity and supports ovarian function. It has particularly strong evidence in women with PCOS, where it can restore ovulation and improve egg quality. Often combined with D-chiro-inositol in a 40:1 ratio.
Recommended: 2–4g myo-inositol daily for women with PCOS or insulin resistance.
N-Acetyl Cysteine (NAC)
A precursor to glutathione (the body's master antioxidant). NAC has evidence for improving ovulation in women with PCOS and may support implantation.
Vitamin E
A fat-soluble antioxidant that protects egg cells from oxidative damage. May improve uterine lining thickness.
Zinc
Essential for ovulation, cell division, and progesterone production. Deficiency is associated with hormonal imbalance and reduced fertility.
Selenium
Supports thyroid function (critical for fertility) and protects eggs from oxidative damage. Brazil nuts are the richest food source (1–2 per day provides adequate selenium).
Nutrients for male fertility
Male factor infertility accounts for approximately 50% of fertility challenges. Key nutrients for sperm quality include:
- CoQ10: Improves sperm motility and count
- Zinc: Essential for testosterone production and sperm development
- Selenium: Supports sperm motility and morphology
- Vitamin C: Protects sperm DNA from oxidative damage
- Omega-3: Improves sperm membrane integrity
- Folate: Reduces sperm DNA fragmentation
- Vitamin D: Associated with improved sperm motility
Frequently asked questions
How long before trying to conceive should I start fertility supplements?
Ideally 3–6 months before trying to conceive. Egg maturation takes approximately 90 days, so nutrients taken now affect the eggs that will be released in 3 months' time.
Can supplements replace a healthy diet?
No — supplements fill nutritional gaps but cannot replace the benefits of a whole-food diet rich in vegetables, lean protein, healthy fats, and complex carbohydrates. A Mediterranean-style diet has the strongest evidence for fertility.