If you are trying for a baby, this is a good time to look at your nutrient intake. Both of you: eggs and sperm take around three months to mature, and during this time the body needs certain vitamins and minerals in sufficient amounts. The good news is that there are now promising studies on many nutrients. In this guide, you will learn which vitamins matter for women and men trying to conceive, what research shows and what to look for in fertility supplements.
Key facts about fertility vitamins at a glance
- Folate is the foundation. Women trying to conceive are advised to take 400 µg of folate a day, starting at least four weeks before conception.
- Vitamin D, coenzyme Q10 and omega-3 are among the best-studied nutrients for fertility, and the studies are encouraging.
- Men matter just as much. Zinc contributes to normal fertility and reproduction, and selenium contributes to normal spermatogenesis.
- Quality counts: bioavailable forms such as ubiquinol and active folate, sensible doses and tested purity.
- Three months ahead is ideal, because that is how long eggs and sperm take to mature. But every day counts.
Folate: the most important vitamin when trying to conceive
If there is one vitamin that belongs in every plan to conceive, it is folate. Women who want to become pregnant are advised to take 400 µg of folic acid a day, or an equivalent amount of other folates. Ideally, start at least four weeks before conception and continue until the end of the first trimester (Koletzko et al., 2018).
The reason is well established: supplemental folic acid intake increases maternal folate status, and low maternal folate status is a risk factor in the development of neural tube defects in the developing baby. Folate also has a role in the process of cell division, which is especially active around conception.
Many supplements now contain folate in its active form (5-MTHF). The body can use it directly without converting it first. This is particularly interesting for people with an MTHFR gene variant, as explained in our article on the MTHFR gene mutation and fertility.
Vitamins and nutrients for women
Besides folate, several nutrients are studied especially closely in fertility research. Many studies come from fertility clinics, where eggs, embryos and pregnancies can be observed in detail.
Vitamin D
Vitamin D is one of the most exciting nutrients for fertility. A large review of eleven studies with around 2,700 women in fertility treatment found that women with good vitamin D levels had a clearly higher chance of a live birth than women with a deficiency (Chu et al., 2018). Vitamin D has a role in the process of cell division and contributes to the normal function of the immune system. In Central Europe, levels are often low in winter, so it is worth checking yours. Read more in our article Vitamin D and fertility.
Coenzyme Q10 and ubiquinol
Coenzyme Q10 is involved in energy production in the mitochondria, the power plants of our cells. Eggs contain more mitochondria than almost any other cell, which is why CoQ10 is so interesting for fertility research. In a randomised trial with young women with reduced ovarian reserve, those who took CoQ10 for 60 days before IVF had more retrieved eggs, a higher fertilisation rate and more high-quality embryos (Xu et al., 2018). An analysis of five randomised trials also found a higher clinical pregnancy rate with CoQ10: 28.8% compared with 14.1% without it (Florou et al., 2020).
Ubiquinol is the active form of CoQ10. The body does not need to convert it first, which is why many high-quality fertility supplements use ubiquinol rather than conventional ubiquinone. Read more in our article Ubiquinol and fertility.
Omega-3 fatty acids
The omega-3 fatty acids DHA and EPA are also promising. In a study of women in fertility treatment, the chance of a live birth rose by 8% for every percentage point more long-chain omega-3 fatty acids in the blood (Chiu et al., 2018). DHA also contributes to the maintenance of normal brain function, and during pregnancy to the normal brain and eye development of the baby. Find out how to get enough omega-3 in our article Omega-3 and fertility.
Zinc, selenium and antioxidants
Zinc contributes to normal fertility and reproduction and has a role in the process of cell division. Selenium and vitamin E contribute to the protection of cells from oxidative stress. This matters as eggs mature, because research discusses oxidative stress as one of the factors that influence egg quality. Read more in our guide How to improve egg quality.
Alpha-lipoic acid
Alpha-lipoic acid is a particularly versatile antioxidant, because it works in both the water-soluble and the fat-soluble parts of the cell. A systematic review of 28 studies describes positive effects ranging from egg maturation to fertilisation and embryo development. Women with endometriosis also reported less pelvic pain, and women with cycle and metabolic disorders had more regular cycles (Di Tucci et al., 2021). Read more in our article Alpha-lipoic acid and fertility.
Myo-inositol for PMOS
For women with PMOS (formerly PCOS), myo-inositol is particularly interesting. An analysis of randomised trials showed that myo-inositol improved insulin metabolism in women with PMOS and raised the hormone SHBG after a few months (Unfer et al., 2017). Because a balanced metabolism is important for egg maturation, myo-inositol is being studied intensively in PMOS. Read more in our article Myo-inositol for PMOS and fertility.
Vitamins and nutrients for men
Trying to conceive is teamwork. In up to half of the couples who visit a fertility clinic, male fertility plays a role too (de Ligny et al., 2022). Sperm take around three months to mature, so what a man does for his nutrient intake today benefits the sperm of the coming months.
Zinc and selenium
Zinc and selenium are the classics for men. Zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal spermatogenesis and to the protection of cells from oxidative stress.
Antioxidants: what research shows
Oxidative stress is considered one of the most common factors behind reduced sperm quality, which is why antioxidants for men have been studied so extensively. A Cochrane review of 90 studies with more than 10,000 men reached an encouraging result: couples in which the man took antioxidants had more clinical pregnancies and live births than couples without antioxidants. The authors still rate the evidence as uncertain and call for larger studies (de Ligny et al., 2022).
Coenzyme Q10
CoQ10 is one of the best-studied nutrients for men too. An analysis of randomised trials showed that men taking CoQ10 had a higher sperm concentration and better sperm motility than men taking a placebo (Lafuente et al., 2013).
L-carnitine
L-carnitine and acetyl-L-carnitine are involved in the energy metabolism of sperm, which need a lot of energy to move. In an analysis of several studies, carnitines improved total and progressive sperm motility (Khaw et al., 2020).
Trans-resveratrol
Trans-resveratrol is a plant compound found in grapes and berries that attracts attention in research mainly for its effect on mitochondria. Sperm need a lot of energy from their mitochondria to move. In a first study of men with unexplained infertility, a resveratrol-based supplement improved both sperm motility (from 48% to 59%) and sperm concentration after three to six months (Illiano et al., 2020). Research here is still at an early stage, but the first results are very promising.
Omega-3 fatty acids
In a Danish study of almost 1,700 young men, those who regularly took fish oil had a higher semen volume and larger testes than men who did not (Jensen et al., 2020). You can find more tips for men in our guide Pimp my Sperm.
What to look for in fertility supplements
There are many fertility supplements, and they differ considerably. These four points will help you choose.
Bioavailable forms. It is not just how much of a nutrient is in a capsule that matters, but also its form. Ubiquinol instead of ubiquinone and active folate instead of plain folic acid are examples of forms the body can use directly.
Sensible doses. Good supplements are based on the amounts used in studies and on official recommendations. More is not automatically better, especially with vitamin D, zinc and selenium.
Purity and testing. Look for supplements without unnecessary additives and with testing by independent labs.
One supplement for each partner. Women and men partly need different nutrients. A dedicated supplement for her and for him covers this more precisely than one product for both.
When to start and for how long?
You get the most out of it with around three months of preparation. That is how long the final maturation phase of an egg takes, and sperm also need about three months. Folate should be added at least four weeks before conception. But every day counts, so it is worth starting right away. Once the pregnancy test is positive, the woman switches to a supplement for pregnancy and breastfeeding.
Frequently asked questions about vitamins for fertility
Which vitamins matter most when trying to conceive?
For women, folate comes first, at 400 µg a day from at least four weeks before conception. Vitamin D, coenzyme Q10 in its bioavailable form ubiquinol and omega-3 follow. There are also particularly promising studies on coenzyme Q10. For men, zinc, selenium, CoQ10 and L-carnitine are especially interesting.
Which vitamins do men need when trying to conceive?
Zinc contributes to normal fertility and reproduction, selenium to normal spermatogenesis. Studies on CoQ10, L-carnitine and omega-3 show positive results for sperm concentration, motility and semen volume.
Is folic acid alone enough?
Folic acid is the foundation, but not everything. Vitamin D, coenzyme Q10 and omega-3 are also important around conception and pregnancy, and many women do not get enough of them.
Can you take too many vitamins?
Yes, which is why the right dose matters. Vitamin D, vitamin A, zinc and selenium in particular should not be taken above the recommended amount over long periods. If you combine several supplements, add up the amounts.
Which supplements during IVF?
Many studies on vitamin D, CoQ10 and omega-3 come directly from fertility clinics, with women undergoing IVF. It is best to discuss your supplements with your fertility clinic so that everything fits together with your medication.
How far ahead should you start taking fertility vitamins?
Ideally around three months before trying or before fertility treatment, and folate at least four weeks before. Starting later is still worthwhile.
Fertility vitamins for women and men
VILAVIT Female and VILAVIT Male were developed with doctors and contain selected nutrients from this guide in bioavailable forms, including Kaneka Ubiquinol®. Zinc contributes to normal fertility and reproduction, selenium to normal spermatogenesis. You can find all our supplements in our shop: Fertility supplements for women and men.
