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What supplements should you be taking to support your fertility?

There are so many supplements on the market these days, offering different benefits, it can be quite a confusing topic. So it's no surprise that I'm often asked what the best supplements are for supporting fertility. A lot of people I speak to find themselves going down a google rabbit hole trying to find that magic supplement. Or they read a fertility book and then take every supplement mentioned, which can end up being quite costly and is definitely not the right strategy!

While a healthy diet lays the foundation for reproductive wellness, supplements can be powerful tools to fill in the gaps and help optimise fertility. However, it's crucial to recognise that not all supplements are created equal, and individual needs vary. Here, I explore the world of fertility supplements, their benefits, and why personalised advice is key.

Understanding the Benefits

Firstly, let's explore why supplements can be beneficial for fertility. Even the healthiest diet may not always provide all the essential nutrients our bodies need for optimal reproductive function. Our soils are becoming increasingly depleted of vitamins and minerals which means we may not be able to get everything we need for optimum fertility from our diet. This is where supplements come in. Supplements can help bridge this gap by providing specific vitamins, minerals, and other nutrients that are crucial for fertility.

Key Nutrients

Here are some of the key nutrients that you may want to think about supplementing:

  • Folic Acid or Folate: Perhaps one of the most well-known fertility supplements, folate is essential for foetal development. Adequate folate before conception and during early pregnancy can significantly reduce the risk of neural tube defects.

  • Omega-3 Fatty Acids: Found in fish oil supplements, Omega-3s are crucial for hormone regulation and may improve egg and sperm quality, support progesterone production and uterine health.

  • Coenzyme Q10 (CoQ10): This antioxidant is known to support cell function and egg and sperm quality, particularly in older individuals.

  • Vitamin D: Low levels of Vitamin D have been linked to infertility and pregnancy complications. Supplementing may improve reproductive outcomes.

  • Iron: Especially important for women with heavy periods, iron supports healthy ovulation and thyroid function.

The Importance of Personalised Advice

While these supplements offer promising benefits, it's essential to remember that everyone's body is unique. What works for one person may not work for another. This is where personalised advice from a fertility nutritionist comes in.

  • Tailored Recommendations: A fertility nutritionist can assess your individual needs based on factors such as age, health conditions, diet, medications, and lifestyle. This personalised approach ensures you're taking the right supplements for you, in the right doses.

  • Avoiding Potential Risks: Taking supplements without guidance can lead to unintended consequences. For example, excess of certain vitamins can be harmful, and may interact with medications or certain health conditions.

  • Monitoring Progress: Regular check-ins with a professional allow for adjustments as needed. Your body's needs may change over time, and what was beneficial at one stage may not be necessary later on.

Supplementing Wisely

When considering fertility supplements, here are some steps to take:

  • Consult a Professional: Before starting any new supplement regimen, speak with a fertility nutritionist. They can recommend specific supplements based on your unique situation.

  • Quality Matters: Not all supplements are created equal. Look for reputable brands that undergo third-party testing for quality and purity. Also watch out for fillers and other unnecessary excipients which are often added.

  • More does not = better: Taking more of a supplement does not mean increased fertility or health benefits. Your liver has to process every supplement you take, so sometimes less is more, and certainly safer.

  • You Can’t Out Supplement A Bad Diet: Supplements should complement, not replace, a nutritious diet. Whole foods offer a wide array of nutrients and should form the basis of your fertility nutrition plan.

  • Be Patient: Supplements often take time to show effects. Consistency is key, so stick to your regimen and give it time to work.

Supplements can be powerful allies on your fertility journey, but they are not a one-size-fits-all solution. Working with a fertility nutritionist ensures you're making informed choices that align with your body's needs. With personalised guidance, you can harness the true potential of supplements for improved fertility and overall well-being.

Remember, it's not just about taking supplements—it's about taking the right ones for you.


If you would like some personalised support reviewing what the best supplements are for you, book a Fertility Supplement Review with me. Find out more here.

Julia Young Nutrition T: 0771 589 0894

Disclaimer: Nutritional Therapy is not a replacement for medical advice, practitioners always refer any client with ‘red flag’ signs or symptoms to their medical professional. The information provided here is general and is not intended to treat, diagnose, prevent or cure any diseases or conditions.

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