Fertility Supplements: What the Research Actually Says
From CoQ10 to prenatal vitamins, we break down which supplements have real evidence behind them and which are just hype.
The fertility supplement market is enormous — and confusing. Here's an evidence-based look at what's worth taking and what you can skip.
Prenatal Vitamins
Start here. A quality prenatal vitamin covers your bases for folate (or folic acid), iron, iodine, and vitamin D. Begin taking one at least 3 months before trying to conceive. Look for methylfolate rather than folic acid if you have the MTHFR gene variant.
CoQ10 (Coenzyme Q10)
CoQ10 is one of the most studied fertility supplements. It supports mitochondrial function in eggs and sperm. Research suggests 200–600mg daily may improve egg quality, particularly for women over 35. It's also beneficial for male partners.
Vitamin D
Vitamin D deficiency is common and linked to reduced fertility in both men and women. Get your levels tested — many people need 2,000–4,000 IU daily to reach optimal levels (50–80 ng/mL).
Omega-3 Fatty Acids
Omega-3s support hormonal balance, reduce inflammation, and are critical for fetal brain development. Aim for at least 1,000mg of combined EPA/DHA daily from fish oil or algae-based sources.
Myo-Inositol
Particularly beneficial for women with PCOS, myo-inositol improves insulin sensitivity and ovarian function. Standard dosing is 2–4g daily, often combined with D-chiro-inositol in a 40:1 ratio.
What to Skip
Many supplements marketed for fertility have little to no clinical evidence: royal jelly, "fertility teas," and most proprietary blends. Save your money and focus on the evidence-based options above.
Always Consult Your Doctor
Before starting any supplement regimen, discuss it with your OB-GYN or reproductive endocrinologist. Some supplements interact with medications or aren't appropriate for certain conditions.