Fertility Supplements for Women: 7 Science-Backed Nutrients
- Sandra Wu
- Apr 18
- 2 min read
Even with a healthy diet, most people don’t get everything their body needs to support conception. That’s why fertility doctors often recommend supplementation, not just as a bonus, but as a foundational step when trying to get pregnant.
If you have irregular cycles, are over 30, have PCOS, endometriosis, or just want to give yourself the best shot possible, fertility supplements are a smart move.
They can also help if you're coming off the pill, have low vitamin D or iron levels, or have other factors like being underweight, over-exercising, or following a restrictive diet.
When Should You Start Taking Fertility Supplements?
Most experts recommend starting at least 3 months before trying to conceive. That’s because it takes around 90 days for an egg to mature and the nutrients you take now are helping shape the eggs you’ll ovulate months from now.
Here are the ones with the strongest research behind them. For trusted brands, Thorne and Life Extension are the best of the best.
1. Prenatal Vitamin
Your fertility foundation. A good prenatal includes folate, iron, iodine, B12, and vitamin D, all critical for healthy ovulation and early pregnancy. Make sure you look for methylated folate (not folic acid.
Recommended brand: Thorne Basic Prenatal
2. CoQ10 (Ubiquinol)
Helps fuel the mitochondria in your eggs, basically giving them more energy to mature and divide properly. This is especially helpful for women over 30 or those with low ovarian reserve. Ubiquinol is the more absorbent form, so look for this on the label. If the label doesn’t say ubiquinol, you’re buying ubiquinone, the more basic, cheaper form.
Recommended brand: Life Extension CoQ10
3. Omega-3 Fatty Acids (DHA/EPA)
Found in fish oil, or algae oil for a vegan option. These healthy fats reduce inflammation and support hormone production. Low intake is linked to irregular cycles and poor egg quality.
Recommended brand: Nordic Naturals Prenatal DHA
4. Vitamin D
Supports hormone balance, cycle regulation, and healthy implantation. Most people are deficient, especially in colder climates or those with darker skin tones.
Recommended brand: Thorne Vitamin D + K2 Drops
5. Myo-Inositol
Helps improve insulin sensitivity and regulate ovulation. Particularly helpful for PCOS or anyone with irregular cycles or signs of insulin resistance.
Recommended brand: Life Extension Inositol Caps
6. NAC (N-Acetylcysteine)
A powerful antioxidant that helps reduce oxidative stress in the ovaries. May improve ovulation and egg quality, especially in people with PCOS or inflammation.
Recommended brand: Thorne NAC
7. Iron
Low iron can mess with ovulation and make implantation harder. Many women are mildly anemic, especially after pregnancy or with heavy periods. A ferritin blood test can help confirm if you need it.
Recommended brand: Thorne Iron Bisglycinate
Don’t Want to Take Everything at Once? Start Here:
If you’d rather keep things simple, focus on:
A prenatal
Vitamin D (especially if you haven’t tested your levels)
CoQ10 if you’re 30+ or thinking ahead
These three alone cover a lot of ground.
