7 Best Supplements to consider adding to your Fertility routine
Learn what every woman should know about optimizing fertility through a comprehensive nutrition program. This six-module program is designed to give you the information and tools to improve your overall health and provide a foundation for fertility.
So you're "trying to conceive", woohoo! You're probably questioning everything you put into (and on) your body and want to ensure a healthy and optimal home for your little one. You're eating a healthy diet to balance your hormones (read more about how to eat a healthy diet for hormonal imbalances here), eliminating toxins, reducing stress, and now you want to fill in any nutritional gaps.
Unfortunately, getting all the nutrients you need from our food sources nowadays is impossible because our soil is depleted. Even with an immaculate and organic diet, you can have insufficient nutrients like omega-3 fatty acids deficiency.
The best way to get all the critical nutrients into your daily routine is by adding specific supplements in adequate doses to improve your chances of conception.
That’s what supplements are for! To supplement nutrients when you need them the most.
Professional-grade supplements are a great way to boost your nutrients, vitamins, and minerals! Let's dive deeper into what nutrients you should prioritize in your fertility journey and why they are essential.
My first recommendation will always be to start with a whole-food diet. But even with the best diet, our bodies need more dense, essential nutrients, especially when trying to conceive. Remember, you provide nutrients for not only the baby but you too. Sufficient nutrient levels can ensure you aren't left with mal-nutrient side effects during and after your pregnancy (the baby tends to get priority here). Recent studies have shown there are specific vitamins and minerals necessary for optimal fertility.1 We all have unique genetic makeup, so what one person requires will differ. One way to explore your nutrient needs is through functional medicine lab tests, which you can learn more about here. But you can still assume you need to supplement if you cannot complete lab tests. Even the recommended dietary intake (RDI) on food labels is only to prevent deficiency, not to ensure optimal health for the individual – especially one trying to conceive. Additionally, some lifestyle choices deplete nutrients. Birth control pills, smoking, alcohol, and the standard American diet of processed foods have been shown to deplete specific nutrients such as folate (folic acid), B vitamins, magnesium, zinc, and selenium, which are essential nutrients to fertility and pregnancy.2 So between our depleted soils - which leads to poor quality food - and lifestyle choices, it's safe to say that most American women can benefit from natural fertility supplements.
7 Natural Fertility Supplements to Consider Adding to Your Diet
Now that you understand why supplements might benefit your fertility journey, let's dive into my specific recommendations and why they should be considered.
1. Prenatal vitamins: Obviously, the first choice will be a well-rounded prenatal. Yes, a prenatal should be taken before you become pregnant (and while breastfeeding!). Prenatal vitamins are designed to help you meet and exceed the RDI of each nutrient.3* Studies have shown that women who take prenatal supplements at least 28 days before conception through the post-partum period had positive effects on fertility and reduced neural tube defects 4. Prenatal supplements have also been shown to improve pregnancy rates and live birth rates alongside other fertility treatments.5,6
2. B vitamins: These vitamins are some of the essential vitamins for both female and male fertility. They help the form and function of red blood cells and influence nerve function and cell energy.7
Vitamin B9 (Folate) - Folate plays a vital role in healthy cell function critical for fetal development, DNA synthesis, cell division, and embryo quality. It is associated with healthy ovulation for women and for men, there are some studies that suggest supplementation of folate influences sperm health.7 8 . Supplementation with folate has been associated with improved chances of pregnancy and prevention of neural tube defects.1,9. It should be noted that there is a difference between folate (bioavailable) and folic acid (a synthetic form of B9). A significant portion of the population has a gene mutation called MTHFR, which influences how vitamin B9 is absorbed. If you have this gene mutation, your body cannot absorb folic acid; therefore, you must supplement only with folate.3 Since most people don't know if they have this gene mutation (unless they've had genetic testing), it's a good idea to supplement with the active form of folate Levomefolate 5-methyltetrahydrofolate (L-5-MTHF) in place of folic acid to ensure sufficient absorption.
Vitamin B6 - Some studies show that women with higher serum levels of vitamin B6 have an easier time becoming pregnant. Unfortunately, this does not mean that every woman who supplements B6 will get pregnant, but it's one addition that may significantly increase fertility.10
Vitamin B12 - Insufficient levels of folate, B6, and B12 might contribute to disruptions in fertilization and development of the embryo before implantation.1 Following implantation, folate and B12 are required to support cell division for fetal growth.1 B12 supplementation should be taken as methylcobalamin, the natural form of B12 found in foods like fish, meat, and eggs.
3. Vitamin D: Vitamin D is best absorbed and utilized from the sun and is unfortunately not found in food sources. But because our everyday lifestyle is mostly indoors, the second best option is vitamin D supplementation. Research shows that low levels of vitamin D have been linked to infertility, low ovulation rate, and even endometriosis. Proper vitamin D levels positively impact fertility and are extremely important in pregnancy because a pregnant woman requires more for her growing baby. Vitamin D levels influence the growth and development of the baby and may even avoid pregnancy complications in the mother.10, 11 12 *Quick health check* press on your shin bone with your thumb; if it hurts, you may be deficient in vitamin D. We know this because Vitamin D is required for healthy bone growth and development. Think your 25-hydroxy vitamin D levels are "normal"? Take a closer look and make sure you are at least over 40 ng/ml. According to the National Institutes of Health, the optimal vitamin D range for general health should be between 50-80 ng/ml. 13
4. Zinc: is an essential mineral that influences cell development, immune function, wound healing, and DNA synthesis and is necessary for healthy growth and development from puberty to adulthood. It is one nutrient directly shown to influence male sperm production, and women deficient in zinc may take longer to conceive.14
5. Coenzyme q10: CoQ10 is necessary for proper cell functioning and energy production. It is linked to healthy sperm motility in men and increased ovulation rates in women. CoQ10 also improves egg quality and quantity, making this enzyme essential to fertility health.14
6. Selenium: Selenium is a nutrient that can be hard to find in higher doses unless you supplement. It is critical for thyroid function, which regulates hormone levels. It also plays a role in overall reproductive health and DNA synthesis and protects from oxidative damage.14 Low levels of selenium may cause luteal phase defects (the second half of your menstrual cycle after ovulation), which is when implantation occurs if you get pregnant.
7. Omega-3 Fatty Acids: Omega-3s are found most commonly in fatty fish and can be useful in decreasing inflammation. You can read more about how Omega-3s influence hormonal health here. Regarding fertility, omega-3s support the healthy aging of ovaries and influence sperm health by improving sperm motility and concentrations.15
Whenever you consider adding a new supplement, you should always consult your healthcare provider, especially if you are dealing with fertility issues or are pregnant already.
Access Quality Supplements
Do you have access to quality supplements? To ensure quality and reliable products, look for an online dispensary. You will need access through a qualified healthcare provider, but ordering online is just as easy (as Amazon). Even though you can find professional brands online where you are already shopping, you can't guarantee the product has been stored or handled correctly, which can ultimately change the quality of the supplement itself. You will see a shipping fee, which I know is frustrating, but this fee ensures that the shipping and handling of the product is safe according to the specific supplement and will arrive unharmed. For example, some supplements must be shipped with a cold pack, while others must be shielded from light exposure or excessive heat temperatures.
I use the online dispensary Fullscript to customize client recommendations, assuring that the product has been treated with the best care to ensure sustained quality. When you use my link to access your supplements through Fullscript, you receive a discount on every order for life! You will also have access to the entire catalog of over 35,000+ supplements, personal care items (like natural sunscreens and cosmetics), and more. It's an incredible deal and a company I put my trust in. And the best part is you get FREE SHIPPING on orders over $50.00!
Always read the labels of the products and ensure the ingredients listed are the most bioavailable for your body to absorb and that there are no additives or personal allergies.
You have choices when it comes to improving fertility. Why Not Add the best fertility supplements? With all the things we cannot control that may deplete nutrients, make it easy on yourself to improve your fertility with these potent natural supplements.
Head to Fullscript and explore the different brands that may suit your needs. Click on the products above to get immediate access to some of my favorite fertility, pre-natal, pregnancy, and post-partum support. If you have any questions, feel free to contact me! I'd love to hear your thoughts on supplements and your fertility journey.
Please consult your pharmacist or other provider for any prescription drug interactions whenever you consider adding something to your regimen. Additionally, I can run any supplements and prescription medications through the Natural Medicines Database (NatPro), the most authoritative resource on dietary supplements, natural medicines, and complementary alternative and integrative therapies. Contact me and let me know if this is what you are interested in.
