Fertility Support Vitamins: Essential Nutrients to Support Your Reproductive Health‡

Fertility Support Vitamins: Essential Nutrients to Support Your Reproductive Health‡

What You’ll Learn: In this blog, you’ll discover essential vitamins and minerals that play a crucial role in supporting reproductive health. We’ll also explore practical lifestyle changes that can promote your fertility journey, empowering you with knowledge to support conception naturally. Join us as we guide you through effective fertility supplements and healthy habits for a maternal future ahead. ‡

Your fertility journey is deeply personal, and whether you’re just starting to think about growing your family or you’re actively trying to conceive, understanding how nutrition impacts your reproductive health may make a powerful difference.

In this blog, we’ll discuss essential vitamins and minerals that support fertility, for both women and men. We’ll also share some practical lifestyle habits to support your health while trying to conceive. Plus, we’ll highlight specific nutrients to help give your body the nutrients it needs during this important time. ‡

Let’s dive in.

Why Nutrition Matters for Fertility

Fertility isn’t just about your reproductive organs. It’s also about your overall health, hormone balance and nutritional status. Our bodies need specific nutrients to produce healthy eggs and sperm, regulate menstrual cycles and support a healthy pregnancy.

Even with a healthy diet, modern life can make it hard to get all the nutrients you need. That’s where fertility-friendly vitamins and supplements come in — they help fill in the gaps, support hormonal function and prepare your body for conception and pregnancy. ‡

Top Fertility Support Vitamins and Nutrients‡

Folic Acid (Folate):
You’ve probably heard Folic Acid mentioned in relation to pregnancy — and with good reason. Folate (the natural form of folic acid) is crucial for cell division and DNA synthesis, making it vital for egg quality and early fetal development.1

  • Recommended amount: 400–800 mcg daily.1‡
  • Why it matters: Folate may help with neuronal health in babies.1‡
  • Food sources: Leafy greens, legumes, citrus fruits and fortified grains.1

Vitamin D
Known as the “sunshine vitamin,” vitamin D3 is involved in many hormonal processes, including those related to fertility.2

  • Why it matters: Adequate levels of vitamin D are important for menstrual cycle regularity and fertility in women, and may impact sperm quality in men.2
  • Recommended amount: 600–800 IU, though some individuals may need more.2
  • Food sources: Fatty fish (like salmon), eggs, fortified milk and sunlight exposure.2

Iron
Iron helps your body produce healthy blood cells, which carry oxygen to your reproductive organs.3‡

  • Why it matters: Iron levels are important for ovulation and adequate levels of iron have been found to promote a healthy full-term pregnancy3‡
  • Recommended amount: 18 mg per day (more if you’re pregnant or in need of supplemental support).3
  • Food sources: Red meat, seafood, egg yolk, spinach, lentils and iron-fortified cereals.3

Coenzyme Q10 (CoQ10)
This powerful antioxidant supports cellular energy production, including in the ovaries. It’s often targeted for women over 35 who may experience age-related changes in egg quality.4‡

  • Why it matters: May help support egg and sperm quality and promote mitochondrial function in cells.4‡
  • Organ meats, fatty fish, spinach and broccoli.5

Zinc
Zinc is a trace mineral that plays a big role in hormone production, especially estrogen and progesterone.6  Zinc contributes to healthy prostatic function and is essential for normal fetal and reproductive development.7‡

  • Why it matters: Zinc supports ovulation in women and testosterone levels and sperm production in men.6,7‡
  • Recommended amount: 8–11 mg daily.8
  • Food sources: Meat, shellfish, legumes, seeds and nuts.8

Omega-3 Fatty Acides
These healthy fats are essential for hormone production and help promote cytokine balance in the body.9‡

  • Why it matters: Omega-3s help regulate menstrual cycles, support egg quality and improve sperm motility.10‡
  • Sources: Fatty fish like salmon and sardines, walnuts, flaxseeds and fish oil supplements.11

Vitamin B12
Vitamin B12 is involved in DNA synthesis and works closely with folate to support reproductive health.‡

  • Why it matters: Vitamin B12 levels is essential for ovulation and the ability to promote a healthy full-term pregnancy.12‡
  • Sources: Meat, dairy, eggs, fortified plant-based milks, cereals and grains.13

Vitamin E
Vitamin E is an antioxidant that helps protect your cells (such as egg and sperm cells)‡

  • Why it matters: Some studies suggest it may support endometrial lining and sperm quality.14
  • Sources: Sunflower seeds, almonds, avocados and spinach.15

Iodine
Iodine is critical for proper thyroid function, which plays a major role in thyroid hormone regulation.‡

  • Why it matters: Adequate iodine levels play a role in conception and ovulation16‡
  • Sources: Iodized salt, seaweed, dairy, fish and seafood.17

Lifestyle Tips to Support Fertility

In addition to taking fertility-friendly vitamins, making healthy lifestyle choices can help support your body and may promote conception.

Eat A fertility-Boosting Diet
A Mediterranean-style diet rich in whole grains, vegetables, fruits, healthy fats and lean proteins has been shown to support fertility in both women and men.18

Avoid too much processed food, added sugars and trans fats, which can negatively impact hormone balance.18

Maintain a Healthy Weight
Being underweight or overweight can disrupt hormone production and ovulation. Aim for a BMI between 18.5 and 24.9 for optimal fertility.19

Exercise Regularly - but Not Excessively
Moderate physical activity, like walking, swimming or yoga, supports blood flow, hormone balance and stress management. Over-exercising may have the opposite effect, so it’s important to find a healthy balance.20

Limit Alcohol and Caffeine
Too much caffeine (over 200-300 mg per day) and excessive alcohol may interfere with fertility. It’s recommended to minimize coffee and opt for herbal teas or decaf alternatives when possible.21, 22

Limit Tobacco Use
Smoking may cause oxidative stress to egg and sperm cells, affecting their quality. This may impact fertility and interfere with healthy conception. If you’re trying to conceive, quitting is one of the best things you can do.23

Manage Occasional Stress
Occasional stress has the potential to impact your hormones and menstrual cycle. Incorporate calming activities like meditation, deep breathing, journaling or talking with a healthcare professional to help manage stress related to fertility concerns.24

PreNatal Nutrients for Fertility Support

Finding the right prenatal vitamin may feel overwhelming. That’s why at Pure Encapsulations®, we offer PreNatal Nutrients a comprehensive multivitamin formula that has been recommended by many healthcare professionals. ‡

Our PreNatal Nutrients offer:

  • Folate in the form of Metafolin® L-5-MTHF – a highly absorbable form that supports fetal development and maternal health.‡
  • Iron to support oxygen delivery.‡
  • Iodine for thyroid and brain development.‡
  • Calcium and vitamin D to support bone health.‡
  • Antioxidants like vitamin C and E for cellular protection.‡
  • Hypoallergenic formula free from GMOs, gluten, dairy and soy protein.

Whether you’re preparing for pregnancy or already expecting, this formula provides targeted support for both you and your baby’s development - with peace of mind about what’s going into your body.‡

When to Start Taking Fertility Vitamins

Ideally, it’s a good idea to start taking fertility-supporting supplements at least three months before trying to conceive or as advised by your healthcare professional. This gives your body time to build up nutrient stores and prepare for pregnancy.‡

Final Thoughts: Nourish Your Body, Nurture Your Future

Fertility can feel like a mystery, but it’s comforting to know that small, consistent changes - like adding the right vitamins and practicing healthy habits - may have a supportive influence.

From folate to omega-3s, each nutrient plays a unique role in supporting reproductive health. By choosing a high-quality prenatal like Pure Encapsulations PreNatal Nutrients, you’re giving yourself a strong foundation for the journey ahead.‡

Tracking your cycle, symptoms, supplements and emotions in a journal help you spot patterns and stay connected to your body. It’s a simple, empowering habit that keeps your fertility journey organized - and personal. Remember: your fertility journey is uniquely yours. Be patient with your body, give it the nourishment it needs and empower yourself with knowledge every step of the way.‡

1. National Institutes of Health, Office of Dietary Supplements. Folate: Fact Sheet for Health Professionals. Updated March 26, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
2. National Institutes of Health, Office of Dietary Supplements. Vitamin D—Health Professional Fact Sheet. Updated March 24, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
3. National Institutes of Health, Office of Dietary Supplements. Iron—Health Professional Fact Sheet. Updated October 9, 2024. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
4. Ben-Meir A, Burstein E, Borrego-Alvarez A, et al. Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging Cell. 2015;14(5):887-895. doi:10.1111/acel.12368
5. Office of Dietary Supplements, National Institutes of Health. Coenzyme Q10—Fact Sheet for Health Professionals. Updated March 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/CoenzymeQ10-HealthProfessional/
6. Sunar F, Gormus ZI, Baltaci AK, Mogulkoc R. The effect of low dose zinc supplementation to serum estrogen and progesterone levels in post-menopausal women. Biol Trace Elem Res. 2008;126(1):11-14. doi:10.1007/s12011-008-8211-y
7. Sur D, et. al. Pediatrics. 2003 Dec;112(6 Pt 1):1327-32.
8. National Institutes of Health, Office of Dietary Supplements. Zinc—Health Professional Fact Sheet. Updated March 26, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
9. Sunar F, Gormus ZI, Baltaci AK, Mogulkoc R. The effect of low dose zinc supplementation to serum estrogen and progesterone levels in post-menopausal women. Biol Trace Elem Res. 2008;126(1):11-14. doi:10.1007/s12011-008-8211-y
10. Lass A, Akagbosu F, Abusheikha N, et al. Omega-3 polyunsaturated fatty acids and IVF treatment. Reprod Biomed Online. 2019;38(1):95-99. doi:10.1016/j.rbmo.2018.09.014
11. National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids—Fact Sheet for Health Professionals. Updated March 24, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
12. Bennett M. Vitamin B12 deficiency, infertility and recurrent fetal loss. J Reprod Med. 2001;46(3):209-212.
13. National Institutes of Health, Office of Dietary Supplements. Vitamin B12—Fact Sheet for Health Professionals. Updated March 22, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
14. Takasaki A, Tamura H, Taniguchi K, et al. Endometrial growth and uterine blood flow: a pilot study for improving endometrial thickness in patients with a thin endometrium. Fertil Steril. 2010;93(6):1851-1858. doi:10.1016/j.fertnstert.2008.12.030
15. National Institutes of Health, Office of Dietary Supplements. Vitamin E—Fact Sheet for Health Professionals. Updated March 22, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
16. Abel MH, Caspersen IH, Sengpiel V, et al. Insufficient maternal iodine intake is associated with subfecundity, reduced fetal growth, and adverse pregnancy outcomes in the Norwegian Mother, Father and Child Cohort Study. BMC Med. 2020;18(1):211. doi:10.1186/s12916-020-01676-w
17. Office of Dietary Supplements, National Institutes of Health. Iodine—Fact Sheet for Health Professionals. Updated March 26, 2021. Accessed June 2, 2025. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
18. Muffone ARMC, de Oliveira Lübke PDP, Rabito EI. Nutr Rev. 2023;81(7):775–789. doi:10.1093/nutrit/nuac087
19. Advanced Fertility Center of Chicago. How BMI Affects Fertility & IVF Success. Published April 2025. Accessed June 2, 2025. https://www.advancedfertility.com/blog/how-bmi-affects-fertility-and-ivf-success
20. Wise LA, Rothman KJ, Mikkelsen EM, et al. A prospective cohort study of physical activity and time to pregnancy. Fertil Steril. 2012;97(5):1136-1142.e1. doi:10.1016/j.fertnstert.2012.01.142
21. Weng X, Odouli R, Li DK. Am J Obstet Gynecol. 2008;198(3):279.e1-279.e8. doi:10.1016/j.ajog.2007.10.803
22. Grodstein F, Goldman MB, Cramer DW. Relation of moderate alcohol intake to fertility in women. N Engl J Med. 1994;331(8):538-542. doi:10.1056/NEJM199408253310803
23. Practice Committee of the American Society for Reproductive Medicine. Fertil Steril. 2018;110(4):611-618. doi:10.1016/j.fertnstert.2018.08.021
24. Mikolajczyk RT, Stanford JB. A longitudinal study of the relationship between stress and fertility in women. Fertil Steril. 2005;83(4):1070-1077. doi:10.1016/j.fertnstert.2004.11.058

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