A good prenatal vitamin with at least 400 micrograms of folic acid is the single most important thing to start taking before you try to conceive, ideally at least one month before. But folic acid is just the starting point. Several other nutrients have strong evidence behind them for improving egg quality, supporting ovulation, and boosting sperm health if your partner is also optimizing.
Folic Acid: The Non-Negotiable Starting Point
Folic acid prevents neural tube defects in early pregnancy, often before you even know you’re pregnant. The CDC recommends 400 micrograms daily for all women capable of becoming pregnant, and you should begin at least one month before conception. Most prenatal vitamins contain this amount, so a daily prenatal covers it.
If you’ve previously had a pregnancy affected by a neural tube defect, the recommendation jumps to 4,000 micrograms daily, starting at least three months before trying again. That higher dose comes as a separate supplement and is something to discuss with your provider.
Prenatal Vitamins Beyond Folic Acid
A prenatal vitamin does more than deliver folic acid. It builds up stores of iron, iodine, vitamin B12, and other nutrients your body will need in early pregnancy, when demand spikes before most people adjust their diet. ACOG recommends starting a daily prenatal before pregnancy and continuing it once you conceive.
Iron deserves special attention. Research from a large Harvard-affiliated study found that women who took iron supplements had a 40% lower risk of ovulatory infertility compared to women who didn’t. Interestingly, only non-heme iron (the kind found in supplements and plant foods) showed this benefit. Iron from red meat didn’t have the same protective effect on ovulation.
Vitamin D and Pregnancy Rates
Vitamin D levels play a measurable role in conception. A meta-analysis of 11 studies covering 2,700 women found that those with sufficient vitamin D levels were 46% more likely to achieve a clinical pregnancy than women who were deficient. “Sufficient” means a blood level above 30 ng/mL, while anything below 20 ng/mL is considered deficient.
Many people are low without knowing it, especially those who live in northern climates, have darker skin, or spend most of their time indoors. A simple blood test can check your level. If you’re below 30 ng/mL, supplementation with vitamin D3 can bring you into range over a few months.
CoQ10 for Egg Quality
Coenzyme Q10 is an antioxidant your cells use to produce energy. Eggs are among the most energy-demanding cells in your body, and their mitochondria (the cellular power generators) need to function well for healthy development. This becomes especially relevant after 35, when mitochondrial efficiency in eggs naturally declines.
Eggs take roughly 90 days to mature before ovulation, so timing matters. Most fertility-focused studies use 200 to 600 mg per day, with many reproductive endocrinologists recommending 300 to 600 mg daily for women over 35. You’ll want to start at least 8 to 12 weeks before trying to conceive or beginning IVF to give the supplement time to support that full maturation window. The ubiquinol form is more easily absorbed than standard ubiquinone.
Omega-3 Fatty Acids
Omega-3s, particularly the EPA and DHA found in fish oil, support fertility in a few ways: they help regulate the hormones that drive ovulation and increase blood flow to the uterus, which matters for implantation. A daily dose of 1,000 mg of omega-3s is a common recommendation for both partners who are trying to conceive.
This tracks with dietary research showing that couples who eat more seafood get pregnant sooner than those who rarely eat it. If you don’t eat fish regularly, a fish oil or algae-based supplement can fill the gap.
Inositol for Irregular Cycles and PCOS
If you have polycystic ovary syndrome or irregular ovulation, myo-inositol is worth knowing about. It improves insulin signaling, which in PCOS is often the upstream problem disrupting ovulation. The typical dose is 2 grams of myo-inositol with 400 micrograms of folic acid, taken twice daily. A blend of myo-inositol and D-chiro-inositol in a 40:1 ratio appears to be the most effective form.
Inositol isn’t a magic fix for every fertility challenge, but for women whose cycles are irregular due to insulin resistance, it can help restore more predictable ovulation over two to three months of consistent use.
What Your Partner Should Take
Fertility is a two-person equation, and sperm quality responds well to targeted nutrients. A systematic review and meta-analysis of randomized trials found clear improvements across multiple sperm parameters with specific supplements.
- Zinc increased sperm concentration and boosted total motility (how well sperm swim) by about 7%.
- Selenium improved sperm concentration, motility, and morphology (the percentage of normally shaped sperm).
- Carnitine had the largest effect on motility, increasing it by nearly 8%, and improved morphology by about 5%. It was the only supplement that also significantly improved progressive motility, which is the type of forward movement sperm need to reach an egg.
Sperm take about 74 days to develop, so your partner should start supplements at least two to three months before you plan to conceive. A men’s fertility multivitamin often bundles zinc, selenium, and carnitine together.
Dietary Patterns That Matter
Supplements work best on top of a solid dietary foundation. Research from the Harvard Nurses’ Health Study identified specific eating patterns linked to better fertility outcomes. A Mediterranean-style diet rich in vegetables, whole grains, fish, and healthy fats was associated with positive effects on fertility. Vitamin B12, folic acid, and omega-3s from food sources all contributed.
On the flip side, diets high in red and processed meats, potatoes, sweets, and sugary drinks were linked to worse outcomes. Sugar-sweetened sodas and energy drinks stood out as particularly harmful to fertility for both men and women. Women who ate a lot of fast food and little fruit took longer to get pregnant than those with healthier diets. Diet soda and fruit juice didn’t show the same negative effect.
What to Avoid While Trying
Some common over-the-counter medications may interfere with conception. NSAIDs like ibuprofen and naproxen have been studied for their potential to disrupt ovulation by affecting prostaglandins, chemicals your body needs to release an egg from the follicle and move it into the fallopian tube. The evidence isn’t definitive, but if you’re actively trying, acetaminophen is a safer choice for pain relief.
Alcohol, smoking, and excessive caffeine all reduce fertility in both partners. Keeping caffeine under 200 mg per day (roughly one 12-ounce coffee) is a widely recommended threshold during the preconception period.
Timing and Realistic Expectations
The common thread across nearly every supplement on this list is lead time. Eggs need about 90 days to mature. Sperm take roughly 74 days to develop. Nutrient stores like iron, vitamin D, and B12 take weeks to build up. Starting a comprehensive supplement plan three months before you begin trying gives everything the best chance to make a difference.
A practical starting stack for most women includes a prenatal vitamin (with 400 mcg folic acid and iron), vitamin D3 if your levels are low, omega-3s, and CoQ10 if you’re over 35 or have concerns about egg quality. For partners, a fertility multivitamin with zinc, selenium, and carnitine covers the major bases. Layer these on top of a whole-foods diet, and you’re giving your body the best nutritional environment for conception.