The fertility journey can be both beautiful and challenging, and for many, the path to conception involves making proactive health changes to optimize the body’s natural functions. One way to support fertility is through targeted nutrition and supplementation. Below, are five powerful supplements that are known to enhance reproductive health in both men and women. These nutrients don’t just play a role in conception—they also contribute to overall vitality and well-being.
1. CoQ10 (Coenzyme Q10)
What It Is: Coenzyme Q10, or CoQ10, is a compound that acts as an antioxidant in the body and is essential for cellular energy production. While naturally produced, CoQ10 levels tend to decrease with age, especially in people over 35, a demographic that might also experience fertility challenges.
How It Helps Fertility: CoQ10 supports the health of eggs and sperm by protecting them from oxidative stress and promoting energy production. For women, CoQ10 may improve egg quality, which can be particularly beneficial for those trying to conceive later in life. For men, CoQ10 supports sperm motility (movement) and morphology (structure), both of which are critical for successful fertilization.
Dosage and Use: A typical dose for fertility is between 100-300 mg per day, but it’s best to discuss dosage with a healthcare provider, as this can vary based on individual needs.
2. Vitamin D
What It Is: Known as the “sunshine vitamin,” Vitamin D is produced by the body when skin is exposed to sunlight. It’s also found in some foods and supplements. Vitamin D plays a crucial role in many of the body’s processes, including immune function, hormone production, and cellular health.
How It Helps Fertility: Vitamin D has been linked to hormone regulation, which is key for fertility in both men and women. In women, adequate vitamin D levels can support ovarian function, which includes the release of healthy eggs. For men, vitamin D contributes to testosterone production and may improve sperm quality. Low levels of vitamin D have been associated with conditions such as polycystic ovary syndrome (PCOS) and infertility.
Dosage and Use: Generally, a daily dose of 2000-4000 IU of Vitamin D3 is recommended, though individual needs vary. Blood tests can help determine an optimal dosage.
I love this Vitamin D. It’s made from mushrooms and includes zinc!
3. Selenium
What It Is: Selenium is a trace mineral that serves as a powerful antioxidant, playing a role in DNA synthesis, thyroid function, and immune health. Selenium is commonly found in foods such as Brazil nuts, seafood, and eggs, though supplementation can help ensure adequate levels.
How It Helps Fertility: Selenium’s antioxidant properties protect egg and sperm cells from oxidative stress, which can damage their DNA. This mineral also supports thyroid health, an essential factor in fertility, as thyroid imbalances can interfere with hormone production and menstrual cycles. For men, selenium is crucial for sperm motility and has been shown to improve sperm count and quality.
Dosage and Use: A typical selenium supplement provides 55-100 mcg per day, but it’s best not to exceed 200 mcg to avoid toxicity. Selenium can be an excellent addition to a balanced fertility regimen.
I like this one, because it also contains NAC, which you’ll read about below.
4. Vitamin C
What It Is: Vitamin C, or ascorbic acid, is a well-known antioxidant that plays a vital role in immune support, collagen synthesis, and cellular repair. As a water-soluble vitamin, it’s easy to incorporate through diet and supplementation.
How It Helps Fertility: Vitamin C supports fertility by protecting both eggs and sperm from oxidative damage, which can degrade their quality over time. It also contributes to healthy hormone levels. In men, vitamin C can improve sperm quality by protecting sperm DNA and reducing sperm clumping (agglutination), which can impact sperm motility.
Dosage and Use: The recommended daily dose of Vitamin C for fertility is around 500-1000 mg. While high doses can be effective, be cautious, as excessive vitamin C can sometimes interfere with other nutrients, like copper.
My favorite Vitamin C is from Trader Joe’s, but this chewable one is a great option! You can’t go wrong with Garden of Life.
5. NAC (N-Acetyl Cysteine)
What It Is: NAC is a precursor to glutathione, one of the body’s most powerful antioxidants. Known for its detoxifying properties, NAC helps support liver health and immune function.
How It Helps Fertility: NAC is particularly beneficial for women with PCOS, a common condition affecting fertility. It has been shown to improve insulin sensitivity, which can help regulate hormones and improve ovulation. Additionally, NAC’s antioxidant effects protect eggs from oxidative damage, making it a valuable ally for reproductive health. For men, NAC can improve sperm quality by reducing oxidative stress, promoting better sperm motility, and enhancing overall sperm health.
Dosage and Use: For fertility, a common dose of NAC ranges from 600-1200 mg daily. However, it’s best to speak with a healthcare professional to tailor your dosage to your specific health needs.
This is the one I use. As a bonus, it includes selenium!
Important Notes:
Make sure your vitamins are 3rd-party tested and can be absorbed by your body. More information can be found in this article.
Each of these supplements can benefit fertility, but it’s important to remember that supplements work best when combined with a holistic approach to health. Regular exercise, a nutrient-dense diet, adequate sleep, and stress management are vital for optimizing reproductive health. As always, consult with a healthcare provider before starting any new supplement regimen to ensure that it aligns with your specific health needs and fertility goals.
Taking proactive steps with these targeted nutrients may just be the boost you need on your fertility journey!
