The world of fertility supplements can feel overwhelming when conception takes longer than expected. Social media offers endless promises about boosting egg quality, balancing hormones, or supercharging fertility overnight. Yet fertility is rooted in biology, not trends. The most helpful approach is to look at supplements through a scientific lens and focus on what is genuinely supported by research.
This guide examines fertility supplements for women using high-quality studies, clinical insight, and practical understanding. While supplements alone cannot replace medical care or lifestyle foundations, several nutrients show measurable benefits for ovulation, egg development, hormonal function, and reproductive health.
Quick answer: Some supplements have strong evidence for supporting fertility, including folate, omega-3 fatty acids, vitamin D, CoQ10, myo-inositol, NAC, and melatonin. These nutrients can support ovulation, egg quality, embryo development, and hormonal balance when used consistently for at least three months. Supplements work best alongside healthy lifestyle habits and personalised medical advice.
Supplements are not magic. They do not cure infertility or guarantee pregnancy. What they can do is support biological processes that influence reproductive outcomes. A woman’s egg development cycle takes about 90 days, which means nutrients, hormones, and oxidative stress during this period play a significant role in egg maturation and chromosomal stability.
Supplements are often most effective when combined with:
Women also use supplements to prepare for treatments such as IVF or egg freezing, where optimising egg quality becomes particularly important.
Many women start supplement routines when they are also navigating related concerns such as how to know if they have PCOS or understanding whether hormonal issues like hypothyroidism could be affecting their cycles. A clear fertility plan benefits greatly from addressing these foundation factors alongside supplementation.
This is why a science-guided, balanced approach is essential. Below are the supplements with the strongest evidence for female fertility support.
Folate is the single most important supplement for women preparing for pregnancy. It drives DNA synthesis, cell division, and early embryonic development, making it essential long before conception occurs.
Low folate levels are linked to impaired ovulation, higher miscarriage risk, and congenital anomalies. Most fertility specialists recommend beginning supplementation at least three months before trying to conceive.
Women who are exploring why conception is taking longer may also encounter conditions such as uterine fibroids, which can influence fertility depending on their size and location. To understand this connection, see can uterine fibroids affect fertility.
Recommended intake:
400–800 µg/day (folic acid or 5-MTHF).
Evidence:
Strong evidence across decades of research.
References: Czeizel AE et al., BMJ 1992; de Regt RH et al., Reprod Biomed Online 2023; WHO Preconception Guidelines 2022; Greenberg JA et al., Am J Clin Nutr 2011.
Omega-3 fatty acids, especially EPA and DHA, support hormonal communication and reduce systemic inflammation. These actions benefit ovarian function, menstrual regularity, and endometrial health.
Omega-3s may be particularly helpful for women with conditions like endometriosis, where inflammation is a major driver of symptoms and fertility challenges. Those seeking treatment guidance may refer to fertility treatments for PCOS for more context on the condition itself and its management.
Omega-3 supplementation has been associated with:
Recommended intake:
1,000 mg/day of combined EPA + DHA.
Evidence:
Strong general health data; moderate fertility evidence with consistent positive trends.
References: Gaskins AJ et al., J Clin Endocrinol Metab 2023; Duan J et al., Nutrients 2022; Shahedur R et al., Front Nutr 2023; Yang X et al., Reprod Sci 2023; Skoracka K et al., Int J Environ Res Public Health 2021.
CoQ10 fuels mitochondrial energy within every cell. Because eggs rely heavily on mitochondrial function for maturation and chromosome division, CoQ10 offers valuable support.
As women age, mitochondria become less efficient. This decline affects egg quality, embryo development, and fertilisation potential. CoQ10 helps counteract this decline by improving cellular energy and reducing oxidative stress.
For women over 35 or those preparing for IVF, CoQ10 may support:
Recommended intake:
200–400 mg/day of ubiquinol.
Evidence:
Moderate but consistent across multiple RCTs and meta-analyses.
References: Xu Y et al., Front Endocrinol 2023; Akbari A et al., Int J Mol Sci 2022; Nikouee A et al., Reprod Biomed Online 2022; Ben-Meir A et al., Aging Cell 2015; Gvozdjáková A et al., Reprod Biol Endocrinol 2020.
Vitamin D deficiency is extremely common, especially in northern climates. Vitamin D receptors are found in the ovaries, endometrium, and placenta, where they influence ovulation, embryo implantation, and immune balance.
Vitamin D correction has been associated with:
Women with suspected thyroid imbalances may wish to read about how hypothyroidism affects female hormones as thyroid disorders frequently coincide with vitamin D deficiencies and menstrual irregularity.
Recommended intake:
1,000–4,000 IU/day depending on test results.
Evidence:
Strong for reproductive health; moderate for specific fertility outcomes.
References: Cai Z et al., Front Endocrinol 2024; Pal L et al., Fertil Steril 2021; Garolla A et al., Hum Reprod Update 2023; Abbas S et al., J Endocrinol Invest 2020.
Myo-inositol is one of the most evidence-based supplements for women with PCOS, especially those experiencing irregular cycles or anovulation. It supports insulin sensitivity, balances hormone signalling, and improves follicular development.
It is particularly useful for women with:
Recommended intake:
2 g myo-inositol twice daily + folate (40:1 MI/DCI ratio).
Evidence:
Strong for PCOS; moderate for general fertility.
References: Fitz V et al., JCEM 2024; Mohammadi S et al., Reprod Biol Endocrinol 2021; Unfer V et al., Nutrients 2023; Pizzo A et al., Gynecol Endocrinol 2020.
NAC is a precursor to glutathione, the body’s key antioxidant. Oxidative stress plays a significant role in diminished ovarian function, endometriosis, and PCOS. NAC helps restore antioxidant capacity while supporting insulin sensitivity and cervical mucus quality.
Research suggests NAC may:
Women with inflammatory or metabolic conditions may benefit from NAC as part of a broader preconception plan.
Recommended intake:
1,200–1,800 mg/day.
Evidence:
Moderate, with strong biological rationale.
References: Ebrahimi FA et al., Fertil Steril 2023; Ranneh Y et al., Reprod Sci 2025; Thakur S et al., Front Reprod Health 2023; Li X et al., BMC Womens Health 2022.
Melatonin is widely known as a sleep hormone, but it also acts as a powerful antioxidant within the follicular fluid surrounding the egg. As a result, melatonin may support egg maturation, embryo quality, and stress resilience.
For women undergoing IVF or egg retrieval, melatonin supplementation has shown improvements in:
Women weighing treatment options later in life or exploring donor pathways may find guidance in egg donation explained which offers insight into an alternative route to parenthood if egg quality is significantly affected.
Recommended intake:
2–3 mg before bed.
Evidence:
Emerging but promising.
References: Tamura H et al., Reprod Med Biol 2023; Li C et al., Front Endocrinol 2025; Pacchiarotti A et al., Gynecol Endocrinol 2016; Mousavi S et al., Nutrients 2023.
Not all supplements are appropriate for all women. Safe use starts with testing, personalisation, and medical guidance.
Egg development takes time, and consistency always beats high doses.
While individual needs vary, many Conceivio clinicians use a foundation that includes:
This creates a balanced, biology-friendly foundation that supports long-term reproductive health.
There is no single supplement that guarantees pregnancy, but folate is considered essential for all women trying to conceive. Omega-3 fatty acids, vitamin D, CoQ10, myo-inositol, NAC, and melatonin also have evidence supporting different aspects of fertility such as ovulation, egg quality, and hormonal balance. The best choice depends on individual needs, health history, and test results.
You can support fertility by taking folate, correcting vitamin D deficiency, and using supplements that target your specific needs. A balanced diet, regular exercise, good sleep, stress reduction, and avoiding smoking and excessive alcohol also help. Women with PCOS or thyroid conditions may need tailored support based on blood tests and medical guidance.
Egg quality can be supported through consistent use of antioxidants such as CoQ10, omega-3 fatty acids, melatonin, and NAC. These nutrients help protect eggs from oxidative stress and support mitochondrial energy. Lifestyle foundations, including stable blood sugar, adequate sleep, and reduced inflammation, also play important roles.
Egg quality can be negatively affected by oxidative stress, smoking, heavy alcohol use, chronic inflammation, uncontrolled PCOS, nutrient deficiencies, pollution, and ageing. Poor sleep, extreme stress, and unbalanced blood sugar can also disrupt the processes involved in egg development.
Yes. Eggs take about 90 days to mature before ovulation, which means any supplement or lifestyle change needs at least three months to influence egg development. Most fertility specialists recommend planning for a full three-month preconception period to see measurable improvements.
Egg quality is highest in a woman’s twenties and early thirties. Decline begins gradually after about 32 and becomes more noticeable after 35, mainly due to reduced mitochondrial energy and increased chromosomal errors. Healthy lifestyle habits and targeted supplements can help support egg function at any age, but they cannot reverse the natural ageing process.
Some supplements, such as folate and omega-3 fatty acids, support fertility even without a clear deficiency because they play universal roles in reproductive biology. Others, like vitamin D or inositol, are most effective when a deficiency or underlying condition exists. Testing helps determine what will genuinely benefit you.
Certain supplements such as CoQ10, omega-3 fatty acids, vitamin D, and melatonin have been associated with improved egg quality, embryo development, or implantation in IVF settings. They support the biological processes involved but cannot guarantee specific outcomes. Clinics often recommend starting supplements at least three months before an IVF cycle.
Many fertility supplements can be combined safely, especially when they appear in regulated prenatal vitamins. However, taking multiple separate products can lead to unnecessary overlap or excessive doses. It is best to review your supplement list with a clinician to ensure safe combinations and avoid duplication.
Most fertility supplements can be continued until a confirmed pregnancy and then adjusted based on prenatal needs. Some, like folate, remain essential during early pregnancy.
Supplements can support fertility, but they are not shortcuts. They work by reinforcing the biological systems involved in ovulation, egg development, and implantation. The most successful preconception plans combine supplements with restorative lifestyle patterns, steady nutrition, emotional wellbeing, and timely medical care.
At Conceivio, we believe in a balanced approach. Science, compassion, and informed personal choices form the foundation of healthy conception and reproductive vitality.
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