Supplements and Nutrition for Fertility Wellness

Many people ask me what they can do to support their fertility through nutrition, and supplements. This is a really positive step, and there are some straightforward, evidence-based recommendations that can help you prepare your body for conception and treatment. The most important supplement when trying to conceive is folic acid. Current NHS guidance recommends taking four hundred micrograms daily, ideally for at least three months before conception and throughout pregnancy. Folic acid plays a key role in early development, and helps reduce the risk of neural tube conditions. Vitamin D is also recommended. In the UK, many of us have low vitamin D levels, particularly during autumn and winter when sunlight is limited. The NHS recommends a daily supplement. Vitamin D supports bone health, immune function, and may also play a role in reproductive health. Beyond these two essential supplements - there are other options that some people find helpful. However, it is important to approach additional supplements with balanced expectations, and to discuss them with your clinical team before starting anything new. Coenzyme Q10, often called CoQ10, is an antioxidant that has been studied in the context of fertility treatment. Some research suggests it may support egg quality - particularly for women over thirty-five. Omega-three fatty acids - found in oily fish, may also support reproductive health - so, if you do not regularly eat fish, a supplement may be worth considering. For men - zinc and selenium have been associated with sperm health, though the evidence remains mixed and is an area of ongoing research. There are male specific supplements which may be indicated for certain individuals, such as Proxeed or Impryl - please do ask us about these. Alongside supplements, a balanced and varied diet is one of the most helpful things you can do for your fertility. The recommendation from the data is to try to follow a healthy mediterranean diet and limit ultra processed food. So focus on plenty of fruits and vegetables; lean protein; whole grains; and healthy fats. Try to limit processed foods; excess sugar; and highly refined carbohydrates where you can. We also recommend limiting caffeine to no more than two hundred milligrams per day, which is roughly one coffee or two cups of caffeinated tea. Avoid alcohol and smoking, both of which can negatively affect fertility outcomes for both partners. Also, please avoid vaping and smoky environments. If you are undergoing fertility treatment, or are in the two-week wait, please always seek advice before taking any additional medication or supplements, to ensure they are safe in early pregnancy. Paracetamol is safe to use if needed, but avoid ibuprofen unless advised otherwise by your clinical team. It can be tempting to try many supplements at once, but a simpler, more targeted approach is usually best. A good starting point is folic acid and vitamin D, and you can build from there with clinical guidance. You can also find helpful, independent guidance on the NHS website, and the HFEA treatment add-ons page. If you would like personalised advice on nutrition and supplements during your fertility journey - please speak to our team at Braetha. We have a wide network of fertility experts, and can connect you with someone to help guide your journey.