Starting a family is an exciting chapter in your life. To maximise your chances of a successful pregnancy, focusing on health is crucial. Achieving the right balance of vitamins and minerals is essential but can be challenging through diet alone. This is where supplements come in.
So, what vitamins help you get pregnant? With numerous options available, choosing the right ones can seem daunting, but don’t worry! In this article, we’ll explore some of the most effective supplements, discuss their importance for fertility, and provide tips on how to seamlessly integrate them into your daily routine.
Should I Take Vitamins to Increase Fertility?
Getting the right nutrients is key while trying to conceive. Many vitamins and minerals play a crucial part in overall health and wellness. Consuming a wide range of them can support your reproductive system and prepare your body for a healthy pregnancy.
For women, taking multivitamins could help reduce the chances of ovulatory infertility.1 This occurs when the body does not ovulate consistently during the monthly menstrual cycle.
Taking vitamins isn’t just helpful for women trying to conceive — they are also beneficial for men. Some vitamins can help improve sperm quality2 to increase the chances of conception.
It’s possible to get these vitamins from a balanced diet, but it’s very challenging. To get all the necessary vitamins from diet alone, you would need to meticulously track your meals.
Taking a vitamin supplement is a much more efficient way to ensure you receive the essential vitamins to take to get pregnant. Vitamin supplements are readily available over the counter and can be taken daily with meals.
Before considering vitamins to get pregnant, consult with your healthcare provider. They can help you find the best supplements for your individual needs and identify any potential interactions with medications.
What Are the 10 Best Vitamins and Supplements to Help You Get Pregnant?
So, what vitamins should I take to get pregnant? How will vitamins affect the conception process? These are two common questions many people wonder when trying to conceive.
Many types of vitamins support a healthy reproductive system and can help with fertility. Taking vitamins can also benefit your overall health. They help your body fight off illness and can make you feel more energetic during the day.
The most efficient way to get all the vitamins you need is to take multivitamin supplements. These supplements contain a blend of vitamins and minerals, so you can get the extra nutritional support you need all at once.
| Vitamin / Nutrient | Primary Fertility Benefit | Recommended Daily Dose | For |
|---|---|---|---|
| Folic Acid / Folate | Ovulation support; prevents neural tube defects | 400 mcg (standard); 5 mg (high-risk) | Both partners |
| CoQ10 | Egg quality; sperm motility and count | 200–600 mg | Both partners |
| Vitamin D | Hormone regulation; implantation support | 1,000–2,000 IU | Both partners |
| Vitamin B12 | Ovulation regularity; sperm DNA integrity | 2.4–1,000 mcg | Both partners |
| Omega-3 (DHA/EPA) | Egg quality; sperm morphology; reduces inflammation | 1,000–2,000 mg | Both partners |
| Zinc | Hormone balance; sperm production and motility | 8–25 mg | Both partners |
| Iron | Ovulation; egg development | 18 mg | Women |
| Selenium | Antioxidant protection; sperm DNA integrity | 55–200 mcg | Both partners |
| Vitamin E | Endometrial health; sperm DNA protection | 200–400 IU | Both partners |
| Inositol (Myo-inositol) | PCOS management; insulin sensitivity; ovulation | 2,000–4,000 mg | Women (especially PCOS) |
1. L-Arginine
L-arginine is an amino acid necessary for healthy blood flow. Once ingested, it is converted into nitric oxide, which dilates the blood vessels, allowing for better circulation. It is found naturally in red meat, poultry, fish, and dairy but can also be made synthetically.
Studies have found that L-arginine can be beneficial for women who are trying to conceive.3 This is because nitric oxide4 plays an important role in keeping the female reproductive system healthy. Researchers theorize that increased blood flow to the uterus and other parts of the reproductive system can help improve egg quality and help the body produce a thick uterine lining, both necessary for a healthy pregnancy.
Because it increases blood flow, L-arginine is also often used to manage erectile dysfunction.5 While not directly related to infertility, erectile dysfunction can make regular intercourse challenging. Taking L-arginine in conjunction with other ED treatments can help men avoid these challenges while trying to conceive.
Finally, L-arginine can help women manage high blood pressure during pregnancy. High blood pressure is very common during pregnancy, with 8 to 16% of women6 experiencing it during this time.
2. Folic Acid
Folic acid, or folate, is an essential vitamin for pregnancy. It is a form of vitamin B9 that helps the foetus grow normally in the womb. Individuals deficient in folic acid may also experience fatigue and weakness.
Consuming folic acid during pregnancy can help prevent congenital disabilities. Most notably, folic acid helps prevent neural tube defects,7 which affect the brain and spine. Many experts recommend taking folic acid before pregnancy to stabilise your folic acid levels and further minimise the chance of congenital disabilities. While folic acid doesn’t necessarily help you get pregnant, it will prepare your body for a successful pregnancy.
3. Vitamin B6
Vitamin B6 is one of many vitamins that is essential for healthy neurological function and a healthy immune system. It is present in many foods, including fish, poultry, bananas, and potatoes. It can also be found in most multivitamin supplements.
Taking vitamin B6 can help the body create progesterone,8 a hormone essential for a healthy menstrual cycle and pregnancy. Increased progesterone levels lengthen the luteal phase of the menstrual cycle. This phase happens after ovulation and before menstruation. Increased progesterone also contributes to a thick uterine lining, which helps the fertilized egg grow safely.
Vitamin B6 also helps the foetus develop during pregnancy. There is evidence that this vitamin helps with the development of the brain9 and central nervous system while humans are still in utero.
Some preliminary research explores the relationship between vitamin B6 and sperm quality, though evidence is mixed and high doses may be counterproductive. Human studies are still needed to confirm direct effects on sperm parameters.10
4. Vitamin B-12
Vitamin B-12 is essential to the development of healthy cells and DNA. Like many other vitamins, it is present in fish and poultry. Vitamin B-12 is critical for red blood cell development, and lacking vitamin B-12 could lead to cardiovascular issues.
Vitamin B-12 deficiencies are rare but possible, especially for people following a vegetarian or vegan diet. This deficiency can lead to a temporary inability to conceive. If you can conceive, a lack of vitamin B-12 could increase your chances of miscarriage.11
Studies have indicated that taking vitamin B-12 can increase your chances of a successful live birth,12 particularly in women using assisted reproductive technologies. For men, taking vitamin B-12 can improve sperm count and quantity.13
5. Vitamin D3
Vitamin D3 is a nutrient associated with healthy bone growth. When exposed to the sun, the human body can actually produce D3 and other forms of vitamin D. Very few foods contain D3 naturally. If you live in an area that doesn’t get much sun exposure, you will likely need a vitamin D supplement to avoid becoming deficient.
Women who struggle with low vitamin D levels may struggle to conceive14 naturally, though some of this effect may be partly explained by overall dietary quality rather than vitamin D in isolation. Vitamin D deficiencies can also increase your chances of complications during pregnancy and even increase your risk of preterm birth.
For men, taking vitamin D can help improve sperm motility.15 Motility is the sperm’s ability to move through the uterus and fertilize the egg quickly. Taking vitamin D3 can also help increase testosterone levels.16 While this won’t necessarily affect fertility, higher testosterone levels can improve libido for a healthier sex life.
6. Vitamin E
Vitamin E is an essential nutrient present in a wide range of foods, including eggs, poultry, fruit, vegetable oils, and more. It functions primarily as an antioxidant and helps prevent cell damage in the body.
Vitamin E is highly beneficial for female fertility for a few reasons. First, it helps prevent oxidative stress on the reproductive system, which can reduce the quality of your eggs.17 Additionally, vitamin E helps regulate hormones like oestrogen18 and progesterone.19 This can improve the regularity of your menstrual cycle, which makes you more likely to conceive.
Men can also benefit from taking vitamin E while trying to conceive. This is because oxidative stress can decrease the quality and quantity of sperm. Vitamin E helps protect the male reproductive system from this oxidative stress.20
7. Vitamin B Complex
B Complex is a mix of eight water soluble vitamins. These vitamins help support healthy cell function and are found naturally in a variety of foods. B Complex supplements help you get all the B vitamins in one convenient tablet.
Taking B Complex vitamins can help you ovulate regularly,21which increases your chances of conception. Regular ovulation also makes it easier to track your menstrual cycle and plan for regular intercourse. Vitamin B12 is particularly helpful for ovulation and healthy pregnancies. B Complex vitamins are also helpful for women struggling with PCOS, as their hormonal imbalances often make it difficult to conceive.
8. Vitamin C
Vitamin C is a nutrient found primarily in fruits and vegetables. It is essential for immune system function and for preventing illness.
Studies on animals have found that a lack of vitamin C can lead to lower fertility levels22 and make conceiving difficult. However, these studies have not been replicated in humans.
Taking vitamin C can also be very beneficial for men looking to conceive. Studies have indicated that vitamin C supplements can improve sperm count and motility,23 particularly in men who have struggled with infertility.
Vitamin C is essential to overall human health and helps prevent damage to the cells as a result of oxidative stress. It is very difficult to conceive when the body is fighting off illness. Adding vitamin C to your diet can help you maintain your overall health as you prepare to start a family.
9. Selenium
Selenium is a mineral that occurs naturally in the earth and is also present in some foods. Humans only need small quantities of selenium as part of a healthy diet, but getting enough is essential for overall fertility levels.
Selenium is a natural antioxidant,24 which helps protect your cells from oxidative stress. This is beneficial for both men and women trying to conceive, as it prevents oxidative stress from damaging sperm and eggs.
Selenium also plays a vital role in the development of follicles.25 These are small sacs of fluid in the ovaries where eggs develop. Follicles secrete oestrogen during a healthy menstrual cycle, which helps the uterus prepare for pregnancy. One follicle will also release an egg during ovulation.
10. Iron
The human body needs small amounts of iron to function properly. Iron helps the body produce haemoglobin and myoglobin,26 which deliver oxygen to various parts of the body. If you don’t get enough iron, you might feel tired and struggle with dizzy spells.
Iron has also been linked to ovulatory infertility27 in women. There are many reasons why an iron deficiency could cause infertility. First, the reproductive system may not be getting enough oxygen to work properly. Additionally, iron can help the body produce certain hormones. Without enough iron, your body could develop a hormonal imbalance, resulting in an inconsistent menstrual cycle.
What Vitamins Help with Male Fertility?
Several vitamins specifically aid in male fertility. These vitamins help the body produce a sufficient quantity of sperm and improve sperm quality. Here are some of the best vitamin supplements for male fertility:
- Vitamin E
- Vitamin C
- Vitamin D
- Vitamin B-12
Incorporating these vitamins into your daily routine can significantly enhance male fertility by improving both the quantity and quality of sperm. A balanced approach, including a healthy diet and these supplements, can increase your chances of successful conception.
What Vitamins Help with Female Fertility?
So, what vitamins help with fertility in women? Many vitamins can help with a regular menstrual cycle. These vitamins nourish the body and help prepare you for a successful pregnancy. The best vitamins for fertility in females are:
- Folic acid
- L-arginine
- Selenium
- B-Complex
- Iron
By ensuring an adequate intake of these essential vitamins, women can support their reproductive health and increase the likelihood of a healthy pregnancy. Combining these supplements with a well-rounded diet can provide the necessary nutrients for fertility and overall well-being.
Frequently Asked Questions
When should I start taking prenatal vitamins before trying to conceive?
Most healthcare providers recommend starting prenatal vitamins at least one to three months before trying to conceive. Folic acid, in particular, should be taken for at least one month before conception to help prevent neural tube defects. This lead time allows nutrient levels to build up in your body so they are available from the earliest stages of embryo development.
Can I get enough fertility-supporting vitamins from food alone?
While a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides many essential nutrients, research suggests it is very difficult to consistently meet the recommended levels of all fertility-supporting vitamins through food alone. Supplements help fill nutritional gaps, particularly for nutrients like folic acid, vitamin D, and CoQ10 that may be difficult to obtain in sufficient quantities from diet.
Is it safe to take multiple fertility supplements at the same time?
Taking multiple fertility supplements is generally safe, and many prenatal multivitamins combine several key nutrients in a single dose. However, some vitamins can interact with medications or with each other at high doses. Always consult your healthcare provider before combining supplements, especially if you are taking prescription medications or undergoing fertility treatment.
Do men need to take fertility vitamins too?
Yes. Research indicates that several vitamins and minerals can improve sperm quality, count, and motility. Vitamins C, D, E, and B12 have all been studied for their benefits to male fertility. Since sperm development takes approximately 74 days, men should begin supplementation at least two to three months before trying to conceive for optimal results.
How long do fertility vitamins take to work?
Most fertility supplements require consistent use over two to three months before measurable effects appear. This timeline aligns with the biological cycles involved: egg maturation takes approximately 90 days, and sperm development takes roughly 74 days. Consistency and patience are important when incorporating supplements into your conception plan.
Can taking too many vitamins harm fertility?
Excessive intake of certain vitamins can be counterproductive or harmful. For example, very high doses of vitamin A (retinol) have been linked to birth defects, while excessive iron can cause gastrointestinal distress. Always follow recommended dosages and consult your healthcare provider, especially when taking individual supplements alongside a multivitamin.
11. Inositol (Myo-Inositol)
Myo-inositol is a naturally occurring compound that plays a crucial role in insulin sensitivity and hormone balance. While not a vitamin, it is often included in comprehensive fertility supplement protocols, particularly for women managing polycystic ovary syndrome (PCOS).
Research indicates that inositol supplementation can support ovulation and improve insulin sensitivity in women with PCOS. Studies have shown that myo-inositol may help regulate hormonal imbalances that affect fertility. The typical evidence-based dose ranges from 2,000 to 4,000 mg daily, often combined with d-chiro-inositol. Women considering inositol supplementation should consult with their healthcare provider to determine the appropriate dose and whether it is suitable for their individual reproductive health needs.
Supporting Your Fertility with FertilitySmart
Achieving the right balance of vitamins and minerals is essential when planning for pregnancy. The research-informed nutrients discussed in this guide support reproductive health for both women and men.
FertilitySmart offers Conceive for Men and Conceive for Women supplements formulated with the nutrients discussed in this guide. Explore our range of research-informed fertility supplements to find products that support your reproductive health journey.
Citations
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2 Ahmadi, Sedigheh, et al. “Antioxidant Supplements and Semen Parameters: An Evidence Based Review.” International Journal of Reproductive Biomedicine (Yazd, Iran), vol. 14, no. 12, (Dec. 2016), pp. 729–736, www.ncbi.nlm.nih.gov/pmc/articles/PMC5203687/.
3 So, Shuhei, et al. “Beneficial Effect of L-Arginine in Women Using Assisted Reproductive Technologies: A Small-Scale Randomized Controlled Trial.” Nutrition Research, vol. 82, (Oct. 2020), pp. 67–73, https://doi.org/10.1016/j.nutres.2020.08.008.
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27 Chavarro, Jorge E, et al. “Iron Intake and Risk of Ovulatory Infertility.” Obstetrics and Gynaecology, vol. 108, no. 5, (2006), pp. 1145–52, www.ncbi.nlm.nih.gov/pubmed/17077236.
Marina Carter
Fertility Health Writer at FertilitySmart
Marina Carter is a specialist health writer with nearly a decade of experience in reproductive health, fertility nutrition, and evidence-based conception support. She has authored over 30 in-depth articles for FertilitySmart, translating peer-reviewed research into clear, practical guidance for individuals and couples on their fertility journey. Read full bio →
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