Best Fertility Supplements

Dealing with infertility can feel like you’re navigating a maze with no map. But fertility supplements can be a helpful way to reclaim some direction.

Fertility supplements play a crucial role in improving aspects of reproductive health, such as egg quality, energy levels, and overall hormonal balance. They can also help with thyroid, energy, and immune functions.

What are fertility supplements?

Fertility supplements are small pills filled with micronutrients, vitamins, or minerals that can be taken to increase one’s chance of conceiving. Taking fertility supplements isn’t just something only women should consider, it’s also recommended that males do as well to increase their sperm quality and motility.

How to know when to start fertility supplements?

Prior to picking up any supplements from the store, it’s important to consult with your fertility doctor. They can help determine the right dosage and types of supplements for your specific needs. Creating an optimal environment for foetal development involves maintaining healthy levels of essential minerals and vitamins, so professional guidance makes sure you’re making the best choices for your health and fertility at the right time.

Fertility supplement recommendations

There are a variety of nutrients and vitamins involved in fertility, with different uses and purposes.

What are the best fertility supplements for both women and men

Acetyl l-carnitine – This is a form of an amino acid that turns fat into energy. It supports men’s sperm motility and some studies show it helps with polycystic ovarian syndrome (PCOS) for women. It’s recommended to take between 1-3g per day for both individuals.

N-Acetyl Cysteine (NAC): N-Acetyl Cysteine, commonly known as NAC, is an amino acid that has been quietly gaining recognition in the fertility world, particularly for those undergoing IVF. It works by stimulating the production of glutathione, one of the body’s most powerful antioxidants, which helps reduce oxidative stress at a cellular level. For people going through fertility treatment, this matters because oxidative stress is one of the key contributors to egg and embryo quality decline, particularly as we age.

Vitamin B – Vitamin B1, B2, B3, B6, and B12 are all known to lower the risk of infertility. For women, Vitamin B improves egg health and for men, it improves the quality of the sperm. By taking a multivitamin, you can get the amount you need of it.

Calcium – Calcium is needed to help develop the baby’s bones and heart. If both women and men increase their calcium intake, it can help with fertility and the growth of the baby once pregnant. Eating yoghurt and cheese are great sources of calcium.

Coenzyme q10 – This is a natural antioxidant that’s created naturally but decreases as we age. For women with diminished ovarian reserve, it helps to improve pregnancy and for men, it improves sperm motility. When taking this supplement, it can range anywhere from 300-1000 mg for women and 200 mg for men.

Vitamin C – Vitamin C supports reproductive health in both men and women. In women, it helps reduce cellular damage, while in men, it enhances sperm count, motility, and DNA quality. A daily intake of around 90 mg is recommended.

Vitamin D – Vitamin D supports reproductive health and is typically obtained from sunlight. In women, it enhances ovarian stimulation, while in men, it improves semen quality. If deficient, it’s recommended that women take 1,000 IU and men take 2,000 to 4,000 IU.

Vitamin E – Vitamin E is an antioxidant, known to prevent cell membrane damage. For women, this vitamin helps with egg quality and for men, it boosts sperm quality. It’s great for patients who are a bit older (35+) that are trying to become pregnant. It’s recommended to take 15mg per day.

Omega-3’s – Fatty acids play a crucial role in improving embryo implantation and reducing the risk of premature labour. They benefit both men and women by combating inflammation throughout the body, which supports overall health. Omega-3s are especially beneficial for women over 35, and it is recommended to consume them through fish, nuts, or fish oil supplements.

Selenium – This mineral is filled with a lot of antioxidants and is great for the reproductive system. Women should take selenium because it reduces their risk of a miscarriage and helps promote healthy follicles in the ovaries. It’s good for men because of the protein that helps to ensure the viability of the sperm. It’s suggested to take around 50-55 mgs per day.

Zinc – Zinc is essential for both sperm quality and egg development. Since our bodies don’t store zinc, it’s important to take supplements regularly. Zinc deficiency is linked to lower sperm quality, so it’s recommended that women take around 8 mg and men take 11 mg daily.

Fertility supplements for women

Folic Acid/Folate (b9) – This is by far one of the most important supplements. It’s recommended for women to take folic acid around 3 months before starting to conceive to help their baby grow and avoid any birth defects. A woman should take between 400-800 mcg per day.

Iron – An iron supplement prevents iron deficiency anaemia in women. Women should take around 27 mg per day.

Myoinositol – This vitamin regulates menstrual cycles and maintains hormonal balance. It’s recommended to speak to your doctor about taking this one.

L-arginine – If a woman’s diet is low in protein, l-arginine is a natural amino acid that helps uterine health by improving endometrial thickness. Women should take around 1000-2000 mg daily.

Fertility supplements for men

L-citrulline – The best nutrient for sperm motility and sperm structure. It burns fatty acids in the mitochondria to provide energy for the sperm to move and it reduces the amount of cell deaths in the testes. It’s recommended to take 2-3g per day for up to 6 months.

Depending on your choice of supplements, there are a few additional ways to optimise fertility:

• Probiotics: Taking probiotics, whether as a drink or a pill, can help balance gut bacteria, which can ultimately lead to improved digestive health and immunity.
• Multivitamins: A multivitamin offers a convenient way to get a blend of essential nutrients, including iron, folate, choline, iodine, and Vitamin D, all in a single dose. This is an excellent option to get all the necessary nutrients.

By carefully selecting the right combination of nutrients, you can help optimise your body’s natural processes and increase your chances of success. Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your specific needs and health goals.

Best Supplements for IVF preperation

If you’re preparing for an IVF cycle, your supplementation strategy may need to be more targeted than a general fertility protocol.

The goal is to optimise egg quality before retrieval, support your body through the hormonal demands of stimulation, and create the best possible conditions for embryo development and implantation. Here are the supplements most commonly recommended in IVF prep, alongside the evidence for each.

• CoQ10 (Coenzyme Q10): The cornerstone of IVF supplement protocols, particularly for women over 35 or those with diminished ovarian reserve. CoQ10 supports mitochondrial function within the egg, essentially providing the energy cells need to divide properly. Since egg maturation is an energy-intensive process, adequate CoQ10 levels are directly linked to egg quality and fertilisation rates. The ubiquinol form is considered the most bioavailable. Suggested dose: 400–600 mg daily, ideally starting 60–90 days before egg retrieval to allow time to build up in the cells.
• DHEA (Dehydroepiandrosterone): DHEA is a hormone precursor that has gained significant traction in IVF protocols for poor ovarian responders — women who produce fewer eggs than expected during stimulation. Several studies have shown that DHEA supplementation over 6–12 weeks before an IVF cycle can improve ovarian response, egg quality, and pregnancy rates in this group. It is not recommended for all IVF patients — particularly those with PCOS, where androgen levels are already elevated — so it must be taken under specialist supervision. Suggested dose: 25–75 mg daily as directed by your fertility team.
• Melatonin: Follicular fluid is naturally rich in melatonin, which acts as an antioxidant within the follicle to protect developing eggs from oxidative damage. Some fertility specialists recommend low-dose melatonin (typically 3 mg at night) for women going through IVF, particularly those who are poor responders or have elevated oxidative stress. It is usually stopped after egg retrieval. Only take melatonin as part of an IVF protocol if recommended by your specialist.
• Vitamin D: Vitamin D deficiency is strongly associated with poorer IVF outcomes, including lower implantation and pregnancy rates. Testing your vitamin D level before starting a cycle is worthwhile — if you’re deficient, supplementing to reach optimal levels (generally above 50 nmol/L) may meaningfully improve your chances. Suggested dose: 2,000–4,000 IU daily, adjusted based on your blood test result.
• Omega-3 (DHA): DHA supports the structural integrity of the egg cell membrane and has been associated with improved embryo quality in IVF cycles. It also has anti-inflammatory properties that may support implantation. Look for a supplement that specifies DHA content rather than just ‘omega-3,’ as DHA is the most relevant form for reproductive purposes. Suggested dose: 500–1,000 mg DHA daily.
• Prenatal multivitamin with methylfolate: Starting a high-quality prenatal vitamin well before your IVF cycle ensures your foundational nutrient levels are optimal from the outset. Look for one that uses methylfolate (the active form of folate) rather than synthetic folic acid, as a significant portion of the population has a genetic variation (MTHFR) that reduces their ability to convert folic acid into its usable form. Methylfolate bypasses this issue entirely.

For male partners undergoing IVF, sperm quality is just as important as egg quality for fertilisation and embryo development. A targeted male supplement protocol  typically including CoQ10, zinc, selenium, vitamin C, vitamin E, and omega-3, started 60–90 days before the planned retrieval date (reflecting the full sperm production cycle) can make a meaningful difference to sperm DNA fragmentation rates and motility.

Supplements to avoid or approach with caution when trying to conceive

The conversation around fertility supplements tends to focus on what to add — but knowing what to avoid or limit is just as important, particularly when you’re in an IVF cycle where your body’s hormonal environment needs to be as well-regulated as possible. Some supplements that are commonly taken for general health can actually interfere with fertility treatment or hormonal balance.

• High-dose Vitamin A (retinol): While beta-carotene (the plant-based form found in food) is safe, preformed retinol in high doses is teratogenic, meaning it can cause birth defects in early pregnancy. Most prenatal vitamins use beta-carotene for this reason. Avoid standalone retinol supplements, particularly around the time of embryo transfer and early pregnancy.
• Herbal supplements – St John’s Wort, Echinacea, Ginkgo Biloba: These are among the most widely used herbal supplements, but all three have been linked to potential issues with conception and fertility treatment. St John’s Wort can affect the metabolism of fertility medications, Echinacea has shown effects on sperm function in some studies, and Ginkgo Biloba may affect blood clotting, a concern around egg retrieval and transfer procedures. If you’re in an IVF cycle, it’s safest to pause all herbal supplements unless your specialist has specifically approved them.
• Liquorice root: Often taken for digestive or adrenal support, liquorice root can raise cortisol levels and interfere with hormonal balance, which is particularly counterproductive during a stimulation cycle when precise hormone management is critical.
• High-dose antioxidants during stimulation: This may seem counterintuitive given how much of the fertility supplement world is focused on antioxidants  but some research suggests that extremely high doses of antioxidants during the stimulation phase of IVF may interfere with normal follicular signalling. Moderate, evidence-based doses (as listed in this article) are generally considered safe, but megadosing is not recommended without specialist guidance.
• Melatonin in high doses: Low-dose melatonin (3 mg) is sometimes recommended by fertility specialists to support egg quality, particularly for poor responders. However, taking high doses without guidance can disrupt your natural hormonal rhythm, which you’ll want carefully managed during treatment. Only take melatonin if it’s been specifically recommended by your fertility team.

As a general rule: always disclose every supplement, including herbal teas, protein powders with added vitamins, and ‘natural’ remedies, to your fertility specialist before starting an IVF cycle. What’s harmless under normal circumstances can interact with stimulation medications or affect your hormonal response to treatment.

Food sources vs. supplements: which do you actually need?

Before reaching for a supplement, it’s worth understanding that food-first is almost always the better approach where possible. Nutrients obtained through whole foods come packaged with cofactors, fibre, and complementary compounds that improve how your body absorbs and uses them.

A supplement, by contrast, delivers an isolated nutrient in a concentrated dose, useful when dietary intake falls short, but not always superior to the real thing.

That said, there are genuine situations where supplementation makes clear clinical sense — especially when you’re undergoing fertility treatment and your nutritional needs are elevated or time-sensitive. Here’s a practical breakdown of which nutrients you can reasonably get from food, and which ones typically warrant a supplement:

Nutrients you can largely get from a well-planned diet

• Folate: Dark leafy greens (spinach, kale, rocket), lentils, chickpeas, avocado, and fortified cereals are all rich in folate. However, given the critical importance of adequate folate in the earliest days of pregnancy — often before you know you’ve conceived – a supplement is still strongly recommended alongside dietary sources.
• Zinc: Pumpkin seeds, beef, chickpeas, cashews, and eggs are good zinc sources. If your diet regularly includes these, your baseline needs may be met, though IVF prep often benefits from supplemental zinc given its role in egg and sperm quality.
• Calcium: Full-fat dairy, fortified plant milks, broccoli, almonds, and tinned salmon with bones are all excellent sources. Most people eating a varied diet can meet their calcium needs through food.
• Vitamin C: Capsicum, citrus fruits, strawberries, kiwi fruit, and broccoli are among the richest sources. The daily recommended amount for fertility is achievable through food for most people eating a diet that includes fresh fruit and vegetables.

Nutrients that almost always require supplementation

• CoQ10: While CoQ10 is found in organ meats, oily fish, and some nuts, the therapeutic doses used in IVF prep (400–600 mg) are impossible to achieve through diet alone. This is one where supplementation is the only practical option.
• Vitamin D: Very few foods contain meaningful amounts of vitamin D (fatty fish and egg yolks are the main ones), and sunlight synthesis is unreliable depending on where you live, skin type, and time of year. Deficiency is widespread, and the doses needed to correct it are rarely achievable through diet. Testing and supplementing as needed is the most reliable approach.
• Omega-3 DHA: If you eat oily fish (salmon, sardines, mackerel) two to three times a week, your DHA intake may be adequate. If you don’t — or you’re limiting fish due to mercury concerns during fertility treatment — a DHA supplement is the most reliable way to hit your targets.
• DHEA and melatonin: These cannot be meaningfully obtained through food at therapeutic levels and are supplement-only interventions when recommended as part of an IVF protocol.
• Iron: Red meat, lentils, and fortified cereals provide dietary iron, but women with heavy periods, low ferritin, or anaemia often cannot restore adequate iron stores through diet alone in the timeframe needed for fertility treatment. A supplement guided by a blood test ferritin result is often necessary.

A blood test panel before starting fertility treatment is one of the most useful things you can do. Knowing your actual levels of vitamin D, iron (ferritin), and folate takes the guesswork out of supplementation and allows your doctor to make targeted recommendations rather than a blanket approach.

How to boost fertility outside of supplements

Adopting a lifestyle that supports pregnancy can significantly improve your chances of conceiving and provide long-term benefits for your overall health. In addition to fertility supplements, there are a couple lifestyle recommendations we advise you to consider if you’re trying to conceive.

• Eat a nutritious well-rounded diet
• Lower your stress hormones and take part in calming activities
• Get in daily movement to keep your body healthy and happy
• Sleep 7-9 hours a night to avoid sleep deprivation
• Stop smoking

Create Fertility is here to help you

If you are feeling some worry and looking for advice, remember you’re not alone in this process. Nearly 1 in 9 Australian couples of reproductive age have fertility issues, but there is always help available. Our team of experts are dedicated to guiding you through every stage of your fertility journey. While many factors can impact your chances of conceiving, your fertility health remains our top priority. Contact us to schedule a consultation and we’ll support you every step of the way.