Fertility Supplements: The Ultimate Guide When Trying to Conceive

When you’re trying to conceive, the world of fertility supplements can be overwhelming. This guide will help you navigate the complexities of supplementation, understand which nutrients are crucial, and why professional guidance is essential in your fertility journey.

Key Fertility Supplements: What You Need to Know

Folate: The Natural Powerhouse

While folic acid is widely recommended, as nutritional therapists, we often suggest folate, the natural form of this vital nutrient. Here’s why:

• The primary natural form of folate is called ‘methylfolate’, and it is more readily absorbed and used by the body than folic acid.
• Recent scientific studies have shown that folic acid isn’t actually metabolised very well by many people and, therefore may fail to provide some of the much-needed pre-natal benefits.
• Folate is found naturally in leafy greens, beans, and whole grains.
• NHS recommended dosage: 400 micrograms daily, but your optimal dosage may be more than this. 

Vitamin D: The Sunshine Vitamin

Vitamin D plays a crucial role in fertility and overall health:

• Helps absorb essential nutrients like calcium and phosphate
• Recommended dosage: 10-20 micrograms (400-800 IU) daily. But do get your levels tested as you might need more.
• We get a large portion of our vitamin D from the sun, so it’s essential for those who spend more time indoors and for most people during the winter months

Iron: The Ovulation Supporter

Iron is crucial for reproductive health:

• Essential for healthy ovulation and implantation
• Found in lean meats, beans, and tofu
• Consult a professional for appropriate dosage, as iron supplements can be harmful if taken when not needed

Zinc: The Hormone Regulator

Zinc plays a vital role in fertility for both men and women:

• Important for reproductive hormone regulation and overall fertility
• Rich sources include oysters, pumpkin seeds, dairy products, and whole grains
• A healthcare professional should determine the dosage

Omega-3 Fatty Acids: The Egg Quality Enhancer

Omega-3s are essential for hormone balance and egg quality:

• Support hormone production and may improve egg quality
• Found in fatty fish, chia seeds, and flaxseeds
• Dosage varies, so consult with a nutritionist for personalised advice

The Supplement Dilemma: Quality, Interactions, and Misconceptions

Quality Matters

Not all supplements are created equal. Here’s what to consider:

• Most of what is available in the supermarket or high street chain stores isn’t high-quality
• Independent health food shops often stock higher-quality supplements
• Look for reputable brands with third-party testing

Potential Interactions

Supplements can interact with each other and medications:

• Consult a qualified nutritional therapist, especially if on medication
• Avoid self-prescribing supplements

The “Natural” Misconception

Just because it’s natural doesn’t mean it’s safe:

• Natural supplements can be as potent as synthetic ones
• Proper dosage and professional guidance are crucial

The “Diet First” Approach to Fertility

Before turning to supplements, focus on optimising your diet:

• Eat a variety of nutrient-rich foods
• Include fertility-boosting foods like leafy greens, nuts, and fatty fish
• Remember: You can’t out-supplement a poor diet

Why Professional Guidance is Essential

A registered nutritional therapist can:

• Provide personalised supplement recommendations
• Check for potential interactions
• Guide you towards high-quality supplements
• Help optimise your diet for fertility

Conclusion: Balancing Supplements and Diet for Fertility

While certain supplements like folate and Vitamin D are crucial when trying to conceive, they should complement, not replace, a balanced diet. Seek professional guidance to navigate the complex world of fertility supplements safely and effectively. 

There are several other supplements we may also recommend in addition to or instead of the above on a case by case basis. The quality and formulation of all supplements are key, as it’s important to ensure active forms are included in therapeutic doses and avoid as many additives such as fillers or anti-caking agents as possible.

Remember, your fertility journey is unique so what’s right for another person and what’s right for you may differ. 

Consult with an FNC-certified fertility specialist today and take the first step towards a more comprehensive understanding of the nutrition, lifestyle and supplements right for your fertility health.

This blog post was written by Marika Walker, a fully qualified nutritional therapist with over ten years of clinical experience specializing in fertility and women’s health. Having personally undergone multiple rounds of IVF, Marika is passionate about helping others optimise their bodies for pregnancy. She offers personalised support to both couples and singles, whether preparing for natural conception or IVF. Marika is a graduate of the College of Naturopathic Medicine, a registered member of BANT, and is accredited by the Complementary & Natural Healthcare Council (CNHC).

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