Vitamins and supplements to get pregnant

By Dr (TCM) Attilio D'Alberto | Traditional Chinese Medicine Practitioner, Wokingham

On this page

1. Overview
2. For women — the core supplements
3. Additional female supplements
4. For men
5. For both partners
6. When to start — the 90-day rule
7. Combining supplements with TCM
8. What to avoid
9. Frequently asked questions

1. Overview

The supplement market for fertility is enormous and confusing. After 25 years of treating fertility patients and reading the research, this is a clear, honest overview of the supplements with genuine clinical evidence — and those that are less well supported. The right nutritional foundation, combined with acupuncture and Chinese herbal medicine, gives each conception attempt the best possible chance.

2. For women — the core supplements

Methylfolate (400–800 mcg/day)

The most well-established fertility and pregnancy supplement. Folate reduces the risk of neural tube defects and supports cell division in the developing embryo. Women with the MTHFR gene variant absorb folate more efficiently in the active methylfolate form. Start at least 3 months before trying to conceive and continue through the first trimester.

CoQ10 — ubiquinol (200–600 mg/day)

The most important supplement for egg quality. Supports mitochondrial energy production in the developing oocyte, reducing chromosomal errors. Particularly important for women over 35 or those with low AMH. Must be taken for at least 3 months.

Vitamin D (1,000–4,000 IU/day depending on level)

Vitamin D receptors are present throughout the reproductive system. Deficiency impairs follicular development, reduces implantation rates, and increases miscarriage risk. Most women in the UK are deficient. Target blood level of 75–125 nmol/L. Get tested first.

Omega-3 (1,000–2,000 mg combined EPA/DHA)

Improves oocyte membrane quality, reduces inflammation, and supports the development of the embryo. Also beneficial during pregnancy for foetal brain development.

A high-quality prenatal multivitamin

Covers the foundational vitamins and minerals (B-complex, vitamin E, zinc, selenium, iodine) at sensible doses. Choose one with methylfolate rather than synthetic folic acid, and one without iron unless your ferritin is low (high iron impairs absorption of other minerals).

3. Additional female supplements (situation-dependent)

Inositol (myo-inositol 2–4 g/day)

Particularly beneficial for women with PCOS and insulin resistance. Improves insulin sensitivity, supports ovulation, and improves egg quality in PCOS. The combination of myo-inositol and d-chiro-inositol in a 40:1 ratio has the best evidence.

DHEA (25–75 mg/day)

Evidence specifically for women with diminished ovarian reserve undergoing IVF. Improves ovarian response and egg quality. Discuss with your fertility clinic before starting.

NAC (N-acetylcysteine, 600–1200 mg/day)

Supports glutathione production and reduces inflammation. Has specific evidence in PCOS and recurrent miscarriage.

Vitamin E (200–400 IU/day)

Antioxidant protection for developing follicles. Also evidence for improving uterine lining thickness in women with thin endometrium.

Vitex (chasteberry)

Supports luteal phase progesterone, indirectly improving the oestrogen:progesterone ratio and cycle regularity. Not used in pregnancy or PCOS.

Iron / ferritin

Only if blood tests show low ferritin (below 50 ng/mL). Iron deficiency impairs ovulation and is common in women with heavy periods (see heavy menstrual bleeding). Take with vitamin C, away from coffee or tea.

4. For men

The 74-day spermatogenic cycle means men need at least 90 days of supplementation before a semen analysis or conception attempt. Core supplements:

• CoQ10 (ubiquinol) 200–400 mg/day — the most-evidence-backed for sperm quality
• Zinc 15–30 mg/day — essential for testosterone and sperm production
• Selenium 100–200 mcg/day — antioxidant for sperm
• Vitamin C 500–1000 mg/day — antioxidant
• Vitamin E 200–400 IU/day — lipid-soluble antioxidant
• Vitamin D — supports testosterone
• Omega-3 1000–2000 mg/day — sperm membrane quality
• L-carnitine 1–3 g/day — sperm energy metabolism
• Lycopene 10–20 mg/day — specific evidence for sperm morphology
• NAC 600 mg/day — reduces oxidative stress and DFI

Antioxidant combinations addressing sperm DNA fragmentation are particularly important for men with elevated DFI. See also my pages on sperm morphology and sperm volume.

5. For both partners

Some core foundations apply to both:

• Methylfolate (400–800 mcg)
• Vitamin D to a level of 75–125 nmol/L
• Omega-3 (1000+ mg combined EPA/DHA)
• A B-complex covering B6, B12 and methylfolate
• Adequate protein
• A balanced prenatal-grade multivitamin

6. When to start — the 90-day rule

Eggs take approximately 90–120 days to mature; sperm take 74 days plus 2 weeks. Start supplementation at least 3 months before a planned conception attempt or IVF cycle. Starting 4–6 months in advance is preferable for women over 40 or those with low AMH.

7. Combining supplements with TCM

In traditional Chinese medicine, the nutritional deficiencies that supplements address correspond to patterns of Kidney jing deficiency, Kidney yin deficiency and blood deficiency. Chinese herbal medicine addresses these patterns at a deeper level than supplements alone — it is not an either/or choice. The combination of targeted supplementation, acupuncture, and individually prescribed herbal treatment is consistently more effective than any single approach. See also blood-building herbs.

8. What to avoid

• Vitamin A in excess — teratogenic at high doses; do not exceed 3,000 IU/day from supplements (beta-carotene is safer)
• Synthetic folic acid for women with MTHFR variants — methylfolate is better absorbed
• High-dose iron without testing — impairs absorption of other minerals and can cause oxidative stress
• Random Chinese herbs from health food shops — Chinese herbal medicine should be prescribed by a qualified herbalist on a pattern basis, not bought as “fertility tea”
• Adaptogenic herbs in pregnancy — rhodiola, ashwagandha and similar should be stopped on a positive pregnancy test
• Testosterone-boosting supplements in men — tribulus, fenugreek and similar; some impair sperm production

9. Frequently asked questions

What vitamins help you get pregnant?

For women, the core evidence-based supplements are methylfolate (400–800 mcg), CoQ10 (200–600 mg), vitamin D (to a level of 75–125 nmol/L), omega-3 (1000–2000 mg) and a high-quality prenatal multivitamin. Inositol for PCOS, DHEA for low AMH. For men, CoQ10, zinc, selenium, vitamin C and E, L-carnitine and omega-3.

How long before trying to conceive should I start vitamins?

At least 3 months before, because eggs take approximately 90–120 days to mature and sperm take 74 days plus 2 weeks. Starting 4–6 months in advance is preferable for women over 40 or those with low AMH.

What is the best supplement for fertility?

For women: CoQ10 (ubiquinol) for egg quality, methylfolate for embryo development, vitamin D for implantation. For men: CoQ10 for sperm quality. The strongest approach combines these foundations rather than relying on any single supplement.

Should I take fertility multivitamins?

A high-quality prenatal-grade multivitamin is a sensible foundation that covers the foundational vitamins and minerals. Choose one with methylfolate rather than folic acid, and add CoQ10 separately as the doses needed for fertility (200–600 mg) are far higher than any multivitamin contains.

Are there supplements I should avoid when trying to conceive?

Avoid high-dose vitamin A (above 3,000 IU/day from supplements; beta-carotene is safer), random Chinese herbs from health food shops (these should be individually prescribed), testosterone-boosting supplements in men (some impair sperm production), and stop most adaptogenic herbs (rhodiola, ashwagandha) on a positive pregnancy test.

Do fertility vitamins really work?

Specific supplements with strong evidence (methylfolate, CoQ10, vitamin D, omega-3, inositol for PCOS, DHEA for low AMH) make a meaningful difference. Generic “fertility blends” without these specific ingredients at adequate doses are less likely to help.

For a personalised fertility supplement and treatment plan, contact me or book a consultation at my Wokingham, Berkshire clinic.

← Fertility | Back to blog

10. My Fertility Guide