The Best Supplements for Female Fertility: Evidence-Based Recommendations for Natural Conception
What Every Woman Should Know About Fertility Supplements
If you’re trying to conceive (TTC) and leaning toward a more natural approach, you’ve probably found yourself going deep down the supplement rabbit hole. I’m talking about Googling into the night, comparing labels, and wondering if that influencer’s fertility stack is actually legitimate. If this is you — trust me, I get it and you’re not alone.
Here’s the truth: the right supplements can absolutely support your fertility. They can help correct nutrient deficiencies, support hormone balance, and create a healthier environment for conception; BUT (and this is a big but), they work best as part of a broader strategy — one that also includes diet, lifestyle and care that’s tailored to you.
With that said, this guide focuses on foundational fertility supplements: the ones that are well-researched, widely applicable, and safe for most women trying to conceive. But if you’re struggling with irregular cycles, hormonal symptoms, or a diagnosed condition like PCOS or endometriosis, know that a more individualized approach is often needed, which is where personalized testing and support can make all the difference.
As a naturopathic physician, I work with women who are trying to conceive naturally or alongside fertility treatments and they want a plan that’s not only gentle and realistic. That’s what this guide is here to offer.
So let’s walk through the supplements I recommend most often and learn about why they matter.
1. A High-Quality Prenatal: Your Fertility Foundation
You don’t have to wait until you’re pregnant to start a prenatal vitamin. In fact, it’s ideal to start several months beforehand. Important early processes like egg maturation, implantation, and neural tube development happen before you even get a positive pregnancy test.
A well-formulated prenatal helps build a nutrient foundation to support those early stages of conception and pregnancy. It’s also a simple way to ensure you’re covering key micronutrient needs that are commonly low in women of reproductive age.
In fact, research shows that women supplementing with multiple micronutrients, including folate and iron, have better fertility and pregnancy outcomes than those taking folic acid alone (Baer et al., 2014).
Look for a prenatal that includes:
Methylated folate: Supports early pregnancy development and helps prevent neural tube defects.
Iron: Ensures optimal blood flow and oxygen transport to your reproductive organs.
Iodine: Essential for thyroid function, which plays a critical role in fertility
Zinc: Concentrates in the placenta and is essential for cell division and fetal growth.
Magnesium: Involved in estrogen and progesterone synthesis. Deficiency has been linked to female infertility.
If you’re overwhelmed by all of the prenatal vitamins on the market, which, let’s be real: there are A LOT, you can find my favorites here.
2. Vitamin D: The Sunshine Vitamin
Vitamin D is often overlooked in fertility discussions, but it plays a crucial role that goes well beyond bone health. Technically a hormone, vitamin D influences several aspects of reproductive function, making it an essential nutrient to consider on your fertility journey.
Here’s what vitamin D supports:
Ovulation and egg quality: Adequate levels help regulate the menstrual cycle and support healthy eggs.
Immune function: A balanced immune system is critical for successful implantation and early pregnancy maintenance.
Thyroid health: Since thyroid function impacts hormone balance and ovulation, vitamin D’s role here indirectly supports fertility.
Why deficiency matters:
Vitamin D deficiency is widespread, especially among people who live in northern climates, regularly use sunscreen, or spend much of their time indoors. Low vitamin D has been associated with longer time to conceive naturally, reduced success rates in IVF treatments and hormonal imbalances such as those seen in PCOS (Hernandez et al., 2015; Kazerouni et al., 2019)
How much should you take?
A common supplementation dose is around 2,000 IU per day, but because individual needs vary, the best approach is to test your serum vitamin D levels and adjust accordingly under professional guidance.
3. Omega-3 Fatty Acids: Fertility Friendly Fats
Omega-3 fatty acids—particularly EPA and DHA—are among the most important nutrients for supporting hormonal health and reproductive function. Their anti-inflammatory properties help regulate hormones, enhance cervical mucus quality, and create a nourishing environment in the uterus that supports conception and implantation. In fact, research indicates that omega-3 supplementation can improve IVF success rates, enhance egg quality, and promote cycle regularity (Chavarro et al., 2008).
Omega-3s are especially beneficial for women with:
PCOS or insulin resistance
Endometriosis or chronic inflammatory conditions
Poor egg quality or irregular menstrual cycles
Top sources include:
Marine-based: Wild-caught salmon, sardines, mackerel, or a high-quality fish oil supplement
Plant-based: Flaxseeds, chia seeds, walnuts, or algae-derived omega-3 supplements for vegan and vegetarian options
Beyond their benefits for egg health and hormone regulation, omega-3s also support male fertility by improving sperm quality—making them a great addition for partners trying to conceive together.
4. Probiotics: Gut Health = Hormone Health
Your gut plays a pivotal role beyond digestion—it directly influences your hormones, immune function, and inflammation levels, all of which are critical for fertility. Studies show that women with a healthy gut microbiome tend to have better hormonal profiles and improved fertility outcomes (Lerner et al., 2015).
A balanced gut microbiome helps:
Metabolize and clear excess estrogen
Enhance nutrient absorption
Regulate inflammation and immune responses
Support vaginal microbiome health, which may impact implantation success
Choose a high-quality, broad-spectrum probiotic that includes clinically studied strains like Lactobacillus and Bifidobacterium. These strains are well-supported by research and promote both gut and reproductive health.
5. Myo-Inositol: Targeted Support for PCOS and Hormone Balance
Myo-inositol, often combined with D-chiro-inositol, is one of the most researched supplements for supporting ovarian function and insulin sensitivity, making it particularly effective for women with PCOS or irregular cycles. Clinical studies support myo-inositol’s ability to increase ovulation and pregnancy rates in women with PCOS (Genazzani et al., 2014).
It helps by:
Improving insulin sensitivity
Lowering elevated androgen levels like testosterone
Encouraging regular ovulation
Enhancing egg quality
The therapeutic dose is 2,000 mg myo-inositol with 50 mg D-chiro-inositol, taken twice daily. It is generally well-tolerated and often recommended as a first-line natural treatment for PCOS-related infertility.
6. CoQ10: Egg Quality Support
Eggs require significant cellular energy to mature properly, and Coenzyme Q10 (CoQ10) is crucial for supporting mitochondrial energy production in egg cells. Research indicates that CoQ10 supplementation can improve egg quality and fertility outcomes, particularly in older women (Bentov et al., 2015). Beyond energy support, CoQ10 acts as an antioxidant, protecting eggs from oxidative damage and potentially improving response to fertility treatments.
CoQ10 supplementation is especially beneficial for women who are:
Over 35 years old
Experiencing poor egg quality or diminished ovarian reserve
Preparing for IVF or egg retrieval procedures
The recommended dosage is 100–300 mg daily of the ubiquinol form, which is the most absorbable and active version.
Putting It All Together
These supplements are foundational—meaning they can offer broad support for most women trying to conceive. But if you’re dealing with a diagnosed condition such as PCOS, endometriosis, or hypothyroidism or you’re struggling to get pregnant, a more personalized plan is often needed.
In those cases, targeted nutrition, hormone testing, and individualized strategies can make all the difference.
If you're feeling unsure of where to start or overwhelmed by the options, I’m here to help. Book a free discovery call to get personalized guidance and start your fertility plan with confidence.
References
Baer, A. R., et al. (2014). Folic acid supplementation and pregnancy outcomes: A systematic review. Human Reproduction, 29(10), 2023–2027.
Chavarro, J. E., et al. (2008). A prospective study of dietary fat intake and the risk of ovulatory infertility. Fertility and Sterility, 90(4), 1198-1203.
Genazzani, A. R., et al. (2014). Inositol and metabolic syndrome: A critical review. Gynecological Endocrinology, 30(3), 161-168.
Hernandez, E., et al. (2015). Vitamin D deficiency and reproductive outcomes in women undergoing infertility treatment. American Journal of Epidemiology, 181(7), 497–504.
Kazerouni, F., et al. (2019). Vitamin D deficiency and reproductive health in women with polycystic ovary syndrome (PCOS). Journal of Clinical Endocrinology & Metabolism, 104(3), 1026–1035.
Lerner, A., et al. (2015). Gut microbiome modulation for improving fertility: A novel therapeutic strategy. Fertility and Sterility, 103(2), 274-280.
Bentov, Y., et al. (2015). Coenzyme Q10 supplementation improves oocyte and embryo quality in women undergoing IVF. Fertility and Sterility, 103(6), 1460-1466.
