The single most important thing to take when trying to conceive is folic acid, at 400 micrograms daily. But folic acid alone isn’t enough to fully prepare your body for pregnancy. A combination of key nutrients, started at least one to three months before conception, can improve egg quality, support hormonal balance, and create a healthier environment for implantation and early development.
Folic Acid: The Non-Negotiable
Folic acid prevents neural tube defects, which are serious birth defects of the brain and spine that develop in the earliest weeks of pregnancy, often before you even know you’re pregnant. That’s why timing matters so much. The CDC recommends that all women capable of becoming pregnant get 400 mcg of folic acid every day, ideally from a supplement or fortified foods.
If you’ve had a previous pregnancy affected by a neural tube defect, the recommendation jumps to 4,000 mcg daily. You’ll see some prenatal vitamins marketed with methylfolate instead of folic acid. While methylfolate is another form of vitamin B9, folic acid is the only form that has been shown to prevent neural tube defects. A standard prenatal vitamin with folic acid is the safest starting point for most women.
CoQ10 for Egg Quality
Coenzyme Q10 is an antioxidant your body produces naturally, and it plays a central role in powering the mitochondria inside your cells. Eggs are among the most mitochondria-dense cells in the body, and as you age, mitochondrial activity declines. That decline is thought to be a key driver of the drop in egg quality that happens through your 30s and 40s.
Supplementing with CoQ10 may help counteract this. In one study, CoQ10 increased clinical pregnancy rates by as much as 14 percent in women undergoing fertility treatment. A 2018 study found it improved ovarian response in women with low egg reserves during IVF. Typical dosing ranges from 100 to 600 mg daily. If you’re over 35 or have concerns about egg quality, this is one of the more evidence-backed supplements to consider.
Omega-3 Fatty Acids
Omega-3s, particularly DHA, support fertility in several ways: they help regulate hormones involved in ovulation, increase blood flow to the uterus, reduce inflammation, and may improve embryo implantation. A 2019 study of 900 women between the ages of 30 and 44 found that those who took an omega-3 supplement were nearly twice as likely to conceive naturally in a given cycle compared to those who didn’t, after adjusting for age, weight, and other factors.
A daily dose of 1,000 mg of omega-3 fatty acids is a common recommendation for both partners. You can get this through a fish oil or algae-based supplement. Look for one that lists the DHA and EPA content specifically, since “fish oil” capsules vary widely in how much omega-3 they actually contain.
Iron: Building Your Reserves Early
Pregnancy dramatically increases your body’s demand for iron, and starting with low stores puts you at risk for anemia, fatigue, and complications. The World Health Organization recommends beginning iron supplementation as early as possible, ideally before conception. Most prenatal vitamins include iron, but if you’ve been told your levels are low or you have heavy periods, you may need additional supplementation.
For women who aren’t anemic, even intermittent iron intake (such as the amount in a standard prenatal vitamin) can help build adequate reserves before pregnancy increases the demand. Your body absorbs iron better when paired with vitamin C, so taking your prenatal with a glass of orange juice or alongside a meal with fruits or vegetables can make a difference.
Choline for Early Brain Development
Choline is essential for fetal brain development, but it’s one of the most commonly overlooked nutrients in preconception planning. The adequate intake during pregnancy is 450 mg per day, yet most prenatal vitamins contain little to none of it. Eggs, liver, and salmon are among the richest food sources, but many women don’t get enough through diet alone.
Because the neural tube and brain begin forming so early in pregnancy, having adequate choline levels before conception gives your body a head start. If your prenatal doesn’t include choline, a standalone supplement can fill the gap.
What Your Partner Should Take
Fertility supplements aren’t just for the person carrying the pregnancy. Sperm quality is influenced by nutrition, and it takes roughly three months for new sperm to fully develop, so starting early matters.
Zinc is one of the most studied nutrients for male fertility. Low zinc levels are consistently found in men with poor sperm parameters. Studies have used a wide range of doses, but research involving 30 mg of elemental zinc daily for six months is among the more moderate and well-designed trials. Zinc supports sperm production, motility, and DNA integrity.
Omega-3 fatty acids benefit male fertility as well, helping reduce inflammation and improve sperm cell membranes. The same 1,000 mg daily recommendation applies. A basic men’s fertility stack of zinc, omega-3s, and a multivitamin with folate and antioxidants covers the most well-supported bases.
Inositol for PCOS
If you have polycystic ovary syndrome, inositol is worth knowing about. PCOS is one of the most common causes of irregular ovulation, and it’s closely tied to insulin resistance. Myo-inositol, a naturally occurring compound related to B vitamins, helps improve insulin sensitivity and restore hormonal balance.
The Society of Obstetricians and Gynaecologists of Canada identifies a 40:1 ratio of myo-inositol to D-chiro-inositol as the optimal combination for restoring ovulation in women with PCOS. Many supplements designed for PCOS already use this ratio. For women whose main barrier to conception is irregular or absent ovulation from PCOS, inositol can be a meaningful addition alongside other lifestyle changes like managing blood sugar through diet and exercise.
Medications That Can Work Against You
While you’re adding helpful supplements, it’s equally important to review what you’re already taking. Some common over-the-counter and prescription medications can quietly interfere with conception.
- Ibuprofen and naproxen (NSAIDs) can interfere with ovulation and implantation and have been linked to increased miscarriage risk. Acetaminophen is generally considered a safer alternative for pain relief while trying to conceive.
- Some antidepressants, particularly SSRIs, can raise prolactin levels enough to disrupt ovulation. They can also affect sperm count and motility in men. This doesn’t mean you should stop medication on your own, but it’s worth discussing alternatives with your prescriber.
- Testosterone supplements and performance-enhancing drugs can significantly reduce or shut down sperm production in men, sometimes for months after stopping.
- Certain acne medications, blood pressure drugs, and blood thinners carry risks of birth defects or miscarriage and should be reviewed before conception.
A Practical Starting Point
For most women, the simplest first step is a quality prenatal vitamin that includes at least 400 mcg of folic acid, iron, and vitamin D. From there, consider adding omega-3s (1,000 mg daily), choline if your prenatal lacks it, and CoQ10 if you’re over 35 or concerned about egg quality. Start these at least one to three months before you begin trying, since egg development and nutrient stores take time to build.
For partners, a daily multivitamin with zinc, plus omega-3s, gives the best-supported nutritional foundation. The three-month lead time matters here too, since that’s the full cycle for new sperm to mature. Supplements work best alongside the basics that are easy to overlook: consistent sleep, a diet rich in whole foods, limited alcohol, and regular movement.