Optimizing your reproductive health starts with everyday choices like incorporating fertility-boosting supplements. They can play a helpful role in supporting egg quality, sperm function, and preparing your body for pregnancy. Still, with the flood of products available—each promising big results—it’s easy to feel overwhelmed when trying to choose what’s truly right for you.
Dr. Jennifer Hirshfeld Cytron, reproductive endocrinologist at Fertility Centers of Illinois, offers a simple breakdown of the do’s and don’ts when it comes to fertility supplements so you can make informed choices as you start or grow your family.
DO: Look for the Right Nutrients
Certain vitamins and nutrients play essential roles in reproductive health and fetal development. Here are the big players:
- Folic Acid: One of the most important nutrients before and during early pregnancy. It helps prevent neural tube defects, which develop in the first few weeks of pregnancy, often before you even know you’re pregnant.
- DHA (Docosahexaenoic Acid): An omega-3 fatty acid that supports fetal brain and eye development.
- Choline: Often overlooked, choline supports fetal brain development and enhances DHA absorption. It’s not included in all prenatals, so check the label!
- CoQ10 (Coenzyme Q10): This antioxidant is often recommended to support egg and sperm quality.
- Vitamin D: Essential for calcium absorption, bone health, immune function, and hormone balance.
DON’T: Assume All Supplements Are Created Equal
Not all supplements are formulated with the same quality or care. Watch out for:
- Low ingredient accuracy: What’s on the label isn’t always what’s in the bottle because nutrients can degrade or lose potency, leaving you with less of the active ingredient than promised. Unfortunately, the supplement industry isn’t as tightly regulated as pharmaceuticals, so there’s no guarantee that what you’re taking matches what’s advertised. Look for brands that are third-party tested to ensure what you’re taking is both accurate and safe.
- Poor bioavailability: Some supplements include nutrients in forms that aren’t easily absorbed by the body. Some ingredients, like certain forms of vitamins or minerals, are more bioavailable because they’re easier for the body to process. On the other hand, some supplements may have lower bioavailability due to factors like their chemical form, size, or the presence of other ingredients that interfere with absorption. Therefore, even if a supplement contains a high dose of a nutrient, if your body can’t absorb it efficiently, you won’t get the full benefits.
DO: Choose Supplements That Meet Medical Guidelines
Did you know that most prenatal vitamins don’t meet the American College of Obstetricians and Gynecologists (ACOG) guidelines for key nutrients like choline and iron? It’s always a good idea to cross-reference your supplement’s ingredient list with ACOG’s recommendations—or better yet, ask your doctor for a professional opinion.
DON’T: Overdo It on Dosage
More isn’t always better. High doses of certain vitamins can actually be harmful in pregnancy. Stick with products that offer the Recommended Daily Allowance (RDA) unless directed otherwise by a healthcare provider.
Look for labels that indicate safe, appropriate levels of:
- Folic Acid (400–800 mcg)
- DHA (1000 mg)
- Choline (400-500 mg)
- Vitamin D (600–2000 IU)
- Iron (27 mg)
- CoQ10 (400-600 mg)
DO: Talk to Your Doctor Before Starting a New Supplement
Everyone’s body is different, and so are their nutritional needs. If you have underlying conditions like PCOS, thyroid issues, or a history of infertility, your supplement strategy might need to be tailored to you. Additionally, supplements can impact how you metabolize medications we are prescribing in unpredictable ways. It’s essential to talk to your doctor before starting any new supplements to prevent unwanted interactions with medications and to help you personalize your approach.
Choosing the Right Prenatal
Fertility supplements can be a powerful tool in your conception journey—but only when chosen wisely. Look for quality ingredients, proper dosages, and brands you can trust. And remember, supplements should complement a healthy diet and lifestyle, not replace them.
FCI’s Recommended brands:
- Luminary Vitamins (gummies, vegan, gluten-free)
- Theralogix
- One a Day Prenatal Advanced with Choline
- Nature Made Prenatal with DHA
- Zahler (kosher, gluten-free)
If you’re ever unsure, your care team is your best source for evidence-based guidance. When it comes to starting a family, it’s worth getting it right from the very beginning.
Medical contribution by Jennifer Hirshfeld-Cytron, M.D.
Dr. Hirshfeld-Cytron is board certified in both Obstetrics and Gynecology and Reproductive Endocrinology and Infertility and has been practicing medicine since 2004. She completed her Obstetrics and Gynecology residency at the University of Chicago, and then completed her three-year fellowship in Reproductive Endocrinology and Infertility at Northwestern.
