Below are the top five research-backed supplements for supporting fertility. Ideally, these should be taken at least three months before conceiving.
1) PRENATAL VITAMIN WITH FOLATE + D3/K2:
A high-quality prenatal vitamin is an important part of preparing for pregnancy by helping fill nutritional gaps and supporting adequate intake of key nutrients for fertility and a healthy pregnancy.
Research has found that adequate folate intake before conception and through early pregnancy is associated with a substantially lower rate of neural tube defects. Adequate folate levels have also been associated with a lower risk of miscarriage in some research.
Some high-quality prenatal vitamins now include 4,000 IU of vitamin D3, which may remove the need for a separate vitamin D3/K2 supplement. Vitamin D3 and K2 work synergistically in the body, and research has linked healthy vitamin D levels to menstrual cycle regulation, implantation, and pregnancy outcomes. A recent study even showed that women with normal vitamin D levels were four times more likely to conceive than those who were vitamin D deficient.
Two prenatal vitamins I like are Seeking Health Optimal Prenatal and Needed Prenatal, both of which provide well-researched levels of these key nutrients, including folate, vitamin D3, and K2.
For best results, consult your doctor or holistic health practitioner to ensure your vitamin D levels are within the ideal range to support fertility and a healthy pregnancy. A personalized plan can help you optimize your nutrient intake.
2) UBIQUINOL
Ubiquinol is the active/more easily absorbed form of the antioxidant CoQ10. Studies show that higher levels of CoQ10 are associated with increased pregnancy rates and better egg quality. As we age, the production of CoQ10 in the body decreases. Lower CoQ10 levels in older women have been associated with reduced egg quality, lower fertilization rates, and early miscarriage.
After about age 30, the body’s ability to convert CoQ10 into its active form gradually declines. As a result, ubiquinol may be a more readily absorbed option for those looking to support their CoQ10 levels. The recommended daily dose of ubiquinol is 200 – 600mg.
3) FISH OIL
Research suggests that increasing the intake of fatty acids found in fish, specifically EPA and DHA, may promote egg quality, improve ovulation, and increase rates of conception. If you don’t eat 2-3 servings a week of coldwater, fatty fish, supplementing with a high-quality fish oil supplement can help prepare your body for a baby.
Before conceiving and throughout my pregnancy, I have been using Nordic Naturals Prenatal DHA (now called ProDHA).
4) NAC
N-acetyl cysteine (NAC) is a powerful antioxidant that helps protect tissues and cells from damage. It increases the production of glutathione, which is one of the most important and naturally occurring antioxidants in the body. Studies have found that NAC supplementation is associated with improvements in egg and embryo quality, lower miscarriage rates, and more regular ovulation and menstrual cycles. In studies involving women with PCOS/PMOS, NAC has been associated with lower markers of inflammation and oxidative stress, improved insulin sensitivity, and reduced testosterone levels. It is recommended to take 600 – 1200 mg of NAC per day.
5) CHOLINE
Choline plays a role in the body’s inflammatory response and may help support healthy inflammation levels. High inflammation is associated with an increased risk of miscarriage and poorer egg and embryo quality.
Choline is also important for the early development of a baby’s nervous system, which occurs during the first few weeks of pregnancy (before we generally even know we are pregnant).
Studies are now revealing that pregnant (or trying to become pregnant) women’s needs for choline are much higher than previously believed. Current research suggests that 550–930mg of choline daily may be an appropriate target during preconception and pregnancy.
High amounts of choline can be found in pasture-raised eggs (160mg choline/egg) and liver (290mg/ounce).
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*As always, the information provided should only be used with the guidance and approval of your physician. Please consult your physician before beginning any nutrition, supplement, or fitness plan.
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