Fueling your body with the right fertility vitamins and nutrients not only helps you feel your best, but it can also set up for success when trying to conceive. Here are 12 of the best vitamins for fertility.
Fueling your body with the right fertility vitamins and nutrients not only helps you feel your best, but it can also set up for success when trying to conceive. Here are 12 of the best vitamins for fertility.
When you're trying to conceive, nourishing your body with the right nutrients becomes more important than ever. While many foods are promoted as fertility boosters, not all claims are backed by solid research. That doesn't mean certain fertility vitamins won't work for you, it simply means there's no universal formula that guarantees success for everyone.
At Oova, we understand that the best approach to fertility is individualized and holistic. While many fertility-supporting nutrients can be found in everyday foods, women actively trying to conceive often need additional support through targeted supplementation.
Fueling your body with the right fertility vitamins not only helps you feel your best, it also optimizes your body's readiness for conception and healthy pregnancy. Here are 12 of the most research-backed vitamins and minerals for fertility.
1. Folate (Vitamin B9)
Folate is a group of B9 vitamins essential for cell growth and fetal development. Various forms of folate including folic acid, dihydrofolate (DHF), tetrahydrofolate, and 5-methyltetrahydrofolate (5-MTHF) are critical for forming new cells, including those needed to support a viable pregnancy.
Why Folate Matters for Fertility
Folate is absolutely necessary for fetal neural tube development, the structure that eventually becomes your baby's brain and spinal cord. Adequate folate intake before conception dramatically reduces the risk of neural tube defects like spina bifida.
Research also suggests folate positively affects fertility itself. One study found that women with higher folate levels in their blood achieved better outcomes during assisted reproductive technologies (ART) like IVF.
Recommended Dosage
Women trying to conceive should take at least 400 micrograms of folic acid daily, starting at least one month before conception, ideally three months or more.
Food Sources
- Leafy green vegetables (spinach, kale, romaine lettuce)
- Legumes (lentils, black beans, chickpeas, peanuts, lima beans, soybeans)
- Seeds (sunflower and sesame seeds)
- Fortified cereals and breads
2. Iron
Iron is essential for creating red blood cells that transport oxygen to your tissues and organs including your reproductive organs. This oxygen delivery is crucial for optimal ovarian and uterine function.
Iron Deficiency and Fertility
Not getting enough iron can cause fatigue, weakness, and difficulty concentrating. More concerning for fertility, research suggests iron deficiency may make conception more difficult and is associated with anovulatory cycles (cycles without ovulation).
The recommended iron intake is typically higher for women than men due to monthly blood loss during menstruation. Women trying to conceive should pay particular attention to maintaining adequate iron stores.
Food Sources
- Red meat (beef, lamb)
- Poultry (chicken, turkey)
- Fish (especially sardines and anchovies)
- Eggs
- Beans (particularly soybeans and kidney beans)
- Leafy greens (spinach, Swiss chard)
- Dark green vegetables (broccoli, kale)
- Blackstrap molasses (which can be used as a substitute sweetener in baking recipes!)
Pro tip: Vitamin C enhances iron absorption, so pair iron-rich foods with vitamin C sources for maximum benefit.
3. Vitamin C
Vitamin C is a powerful antioxidant that helps your body neutralize free radicals, unstable molecules that can damage cells and DNA, including eggs and sperm.
Benefits for Fertility
Starting vitamin C supplementation before conception offers multiple advantages. It enhances iron absorption, supports healthy immune function, and protects reproductive cells from oxidative stress. Vitamin C also supports collagen production, essential for healthy skin, blood vessels, and reproductive tissue integrity.
Some research suggests vitamin C may improve hormone levels and cycle regularity, though more studies are needed to confirm these effects.
Food Sources
- Citrus fruits (oranges, grapefruits, lemons, limes)
- Bell peppers (especially red peppers)
- Strawberries
- Kiwi fruit
- Tomatoes
- Leafy greens (kale, spinach)
- Broccoli
4. Calcium
Calcium is best known for strengthening bones and teeth, but it also plays crucial roles in fertility and reproductive health.
Calcium and Reproductive Health
Calcium helps regulate the menstrual cycle and maintain healthy estrogen levels. Research indicates that women who consume adequate calcium may experience fewer ovulatory disorders and lower rates of infertility.
During pregnancy, your developing baby requires significant calcium for bone formation. If dietary calcium is insufficient, the fetus draws from calcium stores in your bones, potentially increasing your osteoporosis risk later in life.
Recommended Intake
Adult women should aim for 1,000-1,300 mg of calcium daily, depending on age.
Food Sources
- Dairy products (milk, yogurt, cheese)
- Dark green vegetables (broccoli, kale, collard greens)
- Almonds
- Sardines with bones
- Fortified plant-based milks
- Tofu (calcium-set varieties)
5. Vitamin D
Vitamin D is increasingly recognized as crucial for fertility in both women and men, yet deficiency is remarkably common, especially among women of reproductive age.
Vitamin D's Role in Fertility
Vitamin D regulates the female reproductive system, supporting proper egg development, follicle maturation, and embryo implantation. Research shows connections between adequate vitamin D levels and improved fertility outcomes.
One study found that men with low vitamin D levels were 20% more likely to experience infertility compared to men with optimal levels, highlighting its importance for male fertility as well.
Women are at particularly high risk for vitamin D deficiency during pregnancy, making preconception supplementation especially important for building adequate stores.
The Challenge of Getting Enough Vitamin D
Vitamin D is increasingly recognized as crucial for fertility in both women and men, yet deficiency is remarkably common, especially among women of reproductive age.
Vitamin D's Role in Fertility
Vitamin D regulates the female reproductive system, supporting proper egg development, follicle maturation, and embryo implantation. Research shows connections between adequate vitamin D levels and improved fertility outcomes.
One study found that men with low vitamin D levels were 20% more likely to experience infertility compared to men with optimal levels, highlighting its importance for male fertility as well.
Women are at particularly high risk for vitamin D deficiency during pregnancy, making preconception supplementation especially important for building adequate stores.
The Challenge of Getting Enough Vitamin D
Vitamin D occurs naturally in very few foods, making supplementation necessary for most people to meet daily requirements.
Food Sources
- Fatty fish (salmon, mackerel, tuna, sardines)
- Fortified orange juice
- Fortified dairy and plant-based milks
- Beef liver
- Egg yolks
- Fortified cereals
Bonus source: Spending 10-30 minutes in sunlight several times weekly can boost vitamin D production in your skin.
6. Choline
Choline is an essential nutrient gaining attention for its fertility and pregnancy benefits, yet most women don't consume adequate amounts.
Choline's Fertility Benefits
Research suggests choline offers multiple advantages for women trying to conceive and during pregnancy. It supports healthy fetal brain development, may help mitigate symptoms of PCOS and other endocrine disorders, and even appears to improve ovarian function.
One fascinating study found that choline supplementation could stimulate follicle growth, potentially improving egg quality and ovulation.
Recommended Intake
Pregnant women need approximately 450 mg daily, while breastfeeding women require 550 mg. Women trying to conceive should aim for at least 425 mg daily.
Food Sources
- Liver (beef and chicken)
- Eggs (particularly yolks)
- Red meat
- Chicken breasts
- Fish (salmon, cod, tilapia)
- Legumes (chickpeas, kidney beans)
- Cruciferous vegetables (broccoli, Brussels sprouts)
7. Biotin (Vitamin B7 or Vitamin H)
Biotin, also known as vitamin B7 or vitamin H, supports fertility in both women and men through several mechanisms.
How Biotin Supports Fertility
Biotin improves egg quality by boosting mitochondrial function, the energy-producing centers within eggs. Since eggs require substantial energy for maturation and fertilization, optimal mitochondrial function is crucial.
Biotin also helps maintain hormonal balance, essential for regular menstrual cycles and successful conception. In men, research shows biotin can increase sperm count and improve sperm motility (swimming ability), enhancing fertilization chances.
Food Sources
- Liver (beef and pork)
- Egg yolks
- Nuts and seeds (especially peanuts, almonds, and walnuts)
- Sweet potatoes
- Soybeans
- Bananas
- Mushrooms
- Lentils
- Broccoli
- Avocados
8. Zinc
Zinc is an essential mineral with well-documented importance for both female and male fertility.
Zinc's Role in Female Fertility
Zinc plays critical roles in hormone regulation, egg quality, and ovulation. It helps maintain reproductive system health, including proper ovarian and uterine function.
As a powerful antioxidant, zinc protects eggs from oxidative stress, damage from free radicals that can impair egg quality and reduce fertility. Zinc deficiency has been linked to menstrual irregularities, poor egg development, and increased miscarriage risk.
Why Supplementation Matters
Getting sufficient zinc through diet alone can be challenging, making supplementation often necessary for optimal fertility support.
Food Sources
- Oysters (the richest source)
- Beef and lamb
- Poultry
- Pork
- Beans and legumes
- Nuts (especially cashews and almonds)
- Dairy products
- Whole grains
9. Vitamin E
Vitamin E is one of the most extensively researched vitamins in reproductive health, with scientific interest dating back to 1922 when researchers dubbed it the "anti-sterility factor X."
Vitamin E's Fertility Benefits
As a potent antioxidant, vitamin E protects reproductive cells from oxidative damage. Research has linked adequate vitamin E levels to lower rates of miscarriage, pre-eclampsia, premature birth, and fetal growth restriction.
A 1998 study found that women who had experienced recurrent miscarriages had significantly lower vitamin E levels in their blood compared to women with normal pregnancies. Vitamin E deficiency can also negatively impact cervical mucus production, the fertile fluid that helps sperm reach the egg.
Food Sources
- Nuts (almonds, hazelnuts, peanuts)
- Seeds (sunflower seeds)
- Vegetable oils (sunflower, safflower, soybean oil)
- Green leafy vegetables (spinach, collard greens, beet greens)
- Avocado
- Mango
- Red bell peppers
- Asparagus
- Pumpkin
10. Magnesium
Magnesium is an essential electrolyte involved in over 300 biochemical reactions throughout your body, including processes critical for fertility and reproductive health.
Magnesium's Reproductive Effects
Magnesium influences muscle and nerve function, cardiovascular health, and the metabolism of carbohydrates and proteins, all important for maintaining overall health during the preconception period.
Research shows magnesium plays significant roles throughout women's reproductive lives. Hormonal birth control can deplete magnesium levels, making supplementation particularly important after discontinuing contraception. Adequate magnesium levels support hormonal balance necessary for regular ovulation and menstruation.
Magnesium deficiency makes it difficult for the body to maintain homeostasis, biological balance essential for optimal fertility. Studies have also linked adequate magnesium to increased birth weights and lower pre-eclampsia rates.
Food Sources
- Nuts (almonds, cashews, Brazil nuts)
- Seeds (pumpkin seeds, chia seeds)
- Legumes (black beans, edamame)
- Whole grains (brown rice, quinoa, oats)
- Dark leafy greens (spinach, Swiss chard)
- Bananas
- Dark chocolate
- Avocado
11. Iodine
Iodine is an essential micronutrient frequently recommended for women preparing for pregnancy, yet deficiency remains surprisingly common.
Iodine and Fertility
Iodine supplementation has been found to improve conception rates in women with unexplained infertility. This likely occurs because iodine is essential for thyroid function, and the thyroid produces hormones that regulate metabolism, body temperature, and reproductive function.
Iodine deficiency can impair thyroid function, limiting hormone production necessary for ovulation and maintaining pregnancy. During pregnancy, iodine is crucial for healthy fetal neurological development. Maternal iodine deficiency has been linked to low birth weight, preterm birth, and language development delays in children.
Important Considerations
While iodine is essential, excessive intake can also cause complications. Always consult your healthcare provider before starting iodine supplementation to ensure appropriate dosing.
Food Sources
- Seafood (fish, shrimp, seaweed)
- Seaweed and sea vegetables (kelp, nori)
- Dairy products (milk, yogurt, cheese)
- Eggs
- Iodized salt
12. Manganese
Manganese is a trace mineral that helps your body metabolize carbohydrates, amino acids, and cholesterol while supporting bone health.
Emerging Research on Manganese and Fertility
While research into manganese's role in fertility is still limited, early studies suggest potential benefits.
A 2007 study found that women consuming diets low in manganese had higher rates of anovulatory cycles, cycles without ovulation. Animal research suggests manganese impacts ovulation through its effects on the hypothalamus and pituitary gland. In one study, rats receiving manganese produced higher levels of luteinizing hormone (LH), the hormone surge that triggers ovulation.
More research is needed to fully understand manganese's fertility effects in humans, but ensuring adequate intake appears beneficial.
Food Sources
- Whole grains (brown rice, oats, whole wheat)
- Nuts (pecans, hazelnuts, walnuts)
- Leafy green vegetables (spinach, kale)
- Legumes (chickpeas, lentils)
- Tea (black and green)
- Pineapple
- Sweet potatoes
Should I take a fertility vitamin supplement?
While many fertility-supporting nutrients can be obtained through food, getting optimal amounts through diet alone can be challenging, especially when preparing for conception.
The Case for Preconception Supplementation
Supplements can fill nutritional gaps and prepare your body for pregnancy's increased demands. Although many women only begin prenatal supplementation after becoming pregnant, starting earlier provides significant advantages.
Taking a comprehensive prenatal vitamin 3-6 months before trying to conceive, ideally 6-12 months, gives your body time to build up nutrient stores necessary for healthy fetal development, potentially improving your chances of conception and supporting a healthy pregnancy.
>>RELATED: What Supplements Should I Take When Trying to Conceive?
Important Considerations
Every woman's nutritional needs are unique, and no supplement alone can guarantee pregnancy. However, research consistently shows that adequate levels of certain nutrients improve conception chances and support healthier pregnancies.
Always consult your healthcare provider before starting new supplements, especially if you have underlying health conditions, take medications, or have a history of pregnancy complications.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Supporting Your Fertility Journey Through Nutrition
When you're trying to conceive, establishing a nutrient-rich diet that makes you feel your best is foundational. Getting the right fertility vitamins can potentially increase your conception chances while supporting overall health and preparing your body for pregnancy's demands.
While many of these essential nutrients can be found in everyday foods, targeted supplementation often helps ensure you're meeting increased preconception needs, particularly for nutrients like folate, vitamin D, and iodine that are challenging to obtain in sufficient quantities through diet alone.
Regardless of whether you obtain these nutrients through food, supplements, or both, fueling your body with fertility-supporting vitamins is an excellent way to optimize your conception journey while investing in your long-term health.
At Oova, we believe in empowering women with knowledge and tools to understand their unique fertility. Combined with hormone tracking to identify your fertile window, proper nutrition creates a comprehensive approach to conception success.
Frequently Asked Questions
Which vitamin is most important for fertility?
Folate (folic acid) is considered most critical because it prevents neural tube defects and supports healthy egg development. However, fertility depends on multiple nutrients working together, so a comprehensive approach is best.
When should I start taking fertility vitamins?
Begin taking fertility vitamins at least 3 months before trying to conceive, ideally 6-12 months. This gives your body time to build adequate nutrient stores for conception and early pregnancy.
Can I take too many fertility vitamins?
Yes, excessive amounts of certain vitamins and minerals can be harmful. Fat-soluble vitamins (A, D, E, K) and minerals like iron can accumulate to toxic levels. Always follow recommended dosages and consult your healthcare provider.
Do men need fertility vitamins too?
Absolutely. Male fertility accounts for about 40-50% of infertility cases. Men benefit from vitamins C and E, zinc, selenium, folate, and CoQ10 to improve sperm quality, count, and motility.
Are prenatal vitamins the same as fertility vitamins?
They're similar but not identical. Prenatal vitamins are designed for pregnancy needs, while fertility vitamins may contain different ratios or additional nutrients like CoQ10 or inositol specifically for supporting conception.
How long does it take for fertility vitamins to work?
Because egg development takes about 90 days, you may see benefits after 3 months of consistent supplementation. However, some benefits (like improved energy from iron) may appear sooner.
About the author
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