Struggling to conceive can be a deeply emotional and challenging experience for many couples. While lifestyle changes and medical interventions can make a difference, incorporating the right fertility supplements into your routine can significantly boost your chances of conception. However, with countless products on the market, it can be overwhelming to know which ones are truly effective.

The good news is that science has identified a range of fertility supplements that can enhance reproductive health for both men and women. This article will explore the best fertility supplements backed by scientific research, providing you with practical information to make informed choices on your fertility journey.

## 1. Folate

[Folate](https://www.conceivio.com/resources/why-taking-folate-3-months-before-conception-is-crucial) is a crucial nutrient for anyone trying to conceive. It's [well-known](https://pubmed.ncbi.nlm.nih.gov/38728462/) for its role in preventing neural tube defects in developing embryos, making it a staple for women who are pregnant or trying to become pregnant. But folate isn't just important for women — it also plays a key role in male fertility by supporting healthy sperm production.

### Impact on women’s fertility

For women, folate is essential for proper fetal development and significantly reduces the risk of birth defects. Studies suggest that women with adequate folate levels are more likely to conceive and maintain a healthy pregnancy. The recommended daily intake for women trying to conceive is 400-800 micrograms. Taking folate before and during pregnancy can help optimise egg quality and prepare the body for conception.

### Impact on men’s fertility

While folate is often associated with pregnancy, it also benefits male fertility. Research has shown that folate, particularly when combined with zinc, can increase sperm count and improve sperm quality. Men trying to conceive should consider a daily intake of 400 micrograms to support healthy sperm production and enhance fertility potential.

## 2. Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil, are essential for overall health and particularly beneficial for fertility. These healthy fats [support](https://pubmed.ncbi.nlm.nih.gov/35779332/) reproductive health by reducing inflammation and promoting optimal hormone function.

### Impact on women’s fertility

For women, omega-3s help regulate menstrual cycles, reduce inflammation in the reproductive organs, and support ovarian function. They may also improve egg quality and reduce the risk of premature ovarian failure. Including omega-3-rich foods like fatty fish, flaxseeds, and walnuts, or taking a high-quality supplement, can provide significant fertility benefits.

### Impact on men’s fertility

Omega-3 fatty acids play a vital role in enhancing sperm motility and morphology, making them more effective at fertilising an egg. [Studies](https://pubmed.ncbi.nlm.nih.gov/31116515/) have shown that men who consume adequate omega-3 levels tend to have higher sperm quality and improved overall reproductive health. A daily dose of 1,000 mg of EPA and DHA combined is often recommended.

## 3. Coenzyme Q10 (CoQ10)

Coenzyme Q10, or [CoQ10](https://www.conceivio.com/resources/co-q10-ubiquinol-or-ubiquinone), is a powerful antioxidant that plays a vital role in cellular energy production and protects cells from oxidative stress. It has shown promising effects in boosting fertility in both women and men.

### Impact on women’s fertility

For women, CoQ10 improves egg quality, particularly in those with diminished ovarian reserve or who are of advanced maternal age. One [study](https://pubmed.ncbi.nlm.nih.gov/30302465/) found that supplementing with CoQ10 before undergoing fertility treatments increased the number of high-quality eggs retrieved. A typical dose of 200-600 mg per day is recommended for those trying to conceive, but always seek professional advice before taking any supplements.

### Impact on men’s fertility

CoQ10 can significantly improve sperm motility and morphology by reducing oxidative stress and enhancing cellular energy production. A [study](https://pubmed.ncbi.nlm.nih.gov/30302465/) demonstrated that men taking CoQ10 supplements experienced better sperm quality and increased chances of successful conception.

## 4. Vitamin D

Vitamin D is essential for maintaining overall health and has been linked to improved fertility outcomes. Unfortunately, deficiency is common, especially in areas with limited sunlight.

### Impact on women’s fertility

Women with adequate vitamin D levels tend to have higher pregnancy success rates, particularly during assisted reproductive treatments like IVF. [Research](https://pubmed.ncbi.nlm.nih.gov/37593349/) has shown that vitamin D can improve ovarian stimulation and support embryo implantation. The recommended daily dose varies from 1,000 to 4,000 IU, depending on individual needs, but always seek professional advice before taking any supplements.

### Impact on men’s fertility

For men, vitamin D helps maintain healthy testosterone levels and improves semen quality. Studies have linked adequate vitamin D levels to better sperm motility and morphology, making it an important supplement for boosting male fertility. Regular testing can help determine the right dosage.

## 5. Vitamin C

Vitamin C is a potent antioxidant that protects reproductive cells from oxidative damage. It’s particularly beneficial for men, as it may improve sperm motility and count.

### Impact on women’s fertility

In women, vitamin C helps maintain hormonal balance and supports a healthy uterine environment, promoting conditions favourable for conception. Adequate vitamin C levels also aid in maintaining optimal blood flow to the reproductive organs, which can enhance endometrial health and support implantation.

### Impact on men’s fertility

According to a study in the [National Library of Medicine](https://pubmed.ncbi.nlm.nih.gov/27085565/), men who took vitamin C supplements saw a significant improvement in sperm quality, including increased motility and concentration. By reducing oxidative stress and protecting sperm from DNA damage, vitamin C plays a crucial role in maintaining male fertility.

## 6. Zinc

Zinc is essential for reproductive health, playing a role in hormone production, ovulation, and sperm development. Men with zinc deficiencies may experience reduced testosterone levels and poor sperm quality.

### Impact on women’s fertility

For women, zinc can support healthy egg maturation and promotes regular ovulation, making it vital for conception. Low zinc levels can disrupt menstrual cycles and negatively impact egg quality, reducing the chances of successful fertilisation. Including zinc-rich foods or supplements in the diet helps maintain reproductive health and balance.

### Impact on men’s fertility

Research published in the [National Library of Medicine](https://pubmed.ncbi.nlm.nih.gov/35668679/) highlighted that zinc supplementation can enhance both sperm count and motility, making it a fundamental component of male fertility supplements. Zinc can also support testosterone production, which is crucial for maintaining libido and sperm production.

## 7. Antioxidant complexes

Combining antioxidants like vitamin E, selenium, and glutathione can improve fertility by reducing oxidative stress in reproductive organs. A carefully selected combination of antioxidants can offer comprehensive protection to reproductive cells, supporting overall fertility in both men and women.

### Impact on women’s fertility

Antioxidant blends help maintain ovarian health by neutralising free radicals that can damage eggs and reduce their viability. [Studies](https://pubmed.ncbi.nlm.nih.gov/39019217/) have shown that women who take antioxidant supplements may experience improved ovarian reserve and better egg quality, which is essential for successful conception. For instance, a study found that antioxidant supplementation improved the number of high-quality oocytes in women undergoing IVF, highlighting their potential to support female fertility.

### Impact on men’s fertility

For men, antioxidant supplementation helps reduce DNA fragmentation in sperm, improving overall sperm quality and enhancing motility. By protecting sperm from oxidative stress, antioxidant blends can boost fertility and increase the likelihood of successful conception. [Research](https://pubmed.ncbi.nlm.nih.gov/37107211/) has shown that antioxidants like vitamin C and E can improve sperm motility and count, with a direct impact on male fertility.

## The science-backed strategy for improving fertility

Taking the right fertility supplements can make a meaningful difference in your chances of conception. From folate and omega-3 fatty acids to CoQ10 and antioxidants, these evidence-backed options provide targeted support for both male and female fertility. However, supplements should be part of a holistic approach that includes a balanced diet, regular exercise, and stress management.

Always consult with a healthcare provider before starting any new supplement regimen to ensure safety and efficacy. By integrating the right nutrients into your routine, you’re not only optimising your fertility but also laying the foundation for a healthy pregnancy journey.

Find out which supplements are scientifically proven to help improve fertility and increase your chances of staying pregnant.

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7 Best Fertility Supplements Backed by Science

7 Best Fertility Supplements Backed by Science