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 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.
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.
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.
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 is 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.
