The 6 Best Fertility Supplements to Help You Get Pregnant

Whether you’re trying to conceive or are starting to think about it, chances are you’ve gone down the Google rabbit hole and found loads of overwhelming info. Though there’s lots to know about planning for pregnancy, it’s helpful to focus on the basics to start: make a few lifestyle changes, learn the basics of ovulation and timing if you’re trying via intercourse, and get your prenatal vitamin routine in check.

While a healthy diet can provide many helpful nutrients, taking targeted egg health supplements can enhance egg quality and keep your hormones running smoothly. Not sure what to take? Read on for the best prenatal supplements to help you get pregnant and support your fertility

The best fertility supplements for women trying to conceive include Folic Acid (400 to 1,000 mcg daily), Vitamin D, CoQ10 (200 to 600 mg), Omega-3 fatty acids (DHA/EPA), N-acetylcysteine (NAC), and melatonin. Together, these nutrients support egg quality, hormone regulation, and ovulation—the core pillars of female reproductive health.
When should you start taking fertility supplements? Ideally, at least 3 months before trying to conceive. Eggs take about 90 days to mature, which means antioxidants like CoQ10 and NAC need that lead time to meaningfully improve egg quality before ovulation.

Those who tend to benefit most from targeted supplementation include people over 30, those with lower ovarian reserve, anyon dealing with male-factor infertility (especially low motility),and anyone preparing for IUI or IVF—though a complete prenatal vitamin is a strong foundation for anyone trying to conceive or in thier reproductive era.

Known as the “sunshine” vitamin, Vitamin D is actually much more than a nutrient. It acts as a hormone with receptors located in almost every tissue in the body. You might know it for its role in preventing seasonal affective disorder (A.K.A. the “winter blues”) and for supporting bone health, but this vitamin-hormone plays a special role in fertility, too.

Vitamin D assists with the development of ovarian follicles (that’s where eggs live before you ovulate) and may improve thickening of the uterine lining. Research has actually seen a seasonal change in pregnancy rates that correspond to when Vitamin D levels are the highest. And studies have found that having concentrations greater than 75 nmol/L led to more positive pregnancy tests and live births.

To reach adequate levels, guidelines recommend supplementing with 800 to 1000 IU daily while trying to conceive and during pregnancy—though recent studies have shown even more (up to 2,500 IU) can be beneficial. (Read even more about the benefits of Vitamin D for fertility here.) Maternal Vitamin D status will also support baby's bone development—our Calcium + Magnesium + Vitamin D Boost makes it easy to hit your daily target.

Coenzyme Q10 is an antioxidant and a key molecule in the pathway that pumps out cellular energy. Known as a “mitochondrial support” supplement, it helps ensure that your eggs are packed with enough energy to help the embryo survive and thrive after it’s been fertilized.

Our natural levels of CoQ10 decline around when we hit 30, so this supplement is key if you’re over that age or have lower ovarian reserve. Common and safe doses range from 100 to 600 mg per day. (P.S. Have a partner with sperm? CoQ10’s antioxidant actions can improve sperm concentration and health as well.)

Every cell in your body needs Omega-3 fatty acids, but most diets don't have enough and supplementing is key—especially when trying to conceive. This nutrient is critical to fetal brain, eye, and neurological development, brain function, blood pressure management, and works as an anti-inflammatory. (It's important for sperm health, too—when males don't get enough sperm motility can be affected.)

NAC is a potent antioxidant that also promotes detoxification. It can protect eggs (and sperm!) from oxidative damage (havoc caused by environmental stressors and more). Meanwhile, its effects can also increase the quality of cervical mucus during the fertile window. This is important as cervical mucus helps the movement of sperm as they journey up towards the egg. It also helps maintain a proper environment for sperm survival. Daily doses that have been used in fertility studies range from 600 to 1,800 mg.

Supplements like CoQ10, NAC, and L-Carnitine are antioxidants that can protect your eggs from oxidative damage and provide cellular energy so they can mature.

This hormone does more than just keep you in a deep sleep cycle. Melatonin has major antioxidant effects and is found in the ovaries as a way of protecting your eggs. Its multiple actions include regulating the production of key hormones such as LH and FSH, overall improving egg development. Researchers have seen positive outcomes in IVF studies as well: Compared to no Melatonin treatment, those who supplemented with 3 mg before bed in an IVF cycle had a greater amount of high quality embryos, and increased pregnancy rates of 19.6% versus 10.2%.

With its anti-inflammatory and DNA-protecting effects, Melatonin supplementation may be well-suited for those trying to conceive in their thirties and beyond to enhance egg quality.

Note: While Melatonin is a powerful antioxidant and has benefits for both fertility and sleep, emerging research shows that overuse or long-term reliance on high doses can have its drawbacks. Make sure to speak to your healthcare provider.

You can already find bioavailable forms and optimal doses of Folate, Vitamin D, Omega-3 Fatty Acids, CoQ10, NAC, and more in Bird&Be prenatal vitamins.

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