Essential supplements for fertility support

Want to support your fertility naturally? Ovulation is a key stage in your menstrual cycle, where a mature egg is released, ready for fertilisation. While diet is important, supplements can also play a critical role in helping regulate your cycle and enhance fertility. To help simplify things, we've gathered the most essential supplements that can support ovulation and improve your chances of conceiving—here’s what you need to know and why they matter.

Key vitamins and minerals for supporting ovulation

Folate (Vitamin B9):

Folate is a powerhouse when it comes to reproductive health, playing a key role in cell division and DNA synthesis. Getting enough folate before conception is not just important—it’s essential for supporting your baby’s development right from the start. In fact, one study has shown that good levels of folate and vitamin B12 are linked to higher pregnancy rates in women undergoing IVF. So, if you’re looking to boost your intake, reach for folate-rich foods like leafy greens, beans, egg yolk, and liver.

Vitamin D:

Vitamin D isn’t just great for your bones—it plays a big role in reproductive health too, with receptors in key organs like the ovaries. It’s got some serious anti-inflammatory and immune-boosting powers, and a lack of vitamin D has been linked to conditions like PCOS and endometriosis, which can throw ovulation and fertility out of whack. The good news? Studies show that boosting your vitamin D levels can help improve ovulation rates. While sunshine is the best way to top up, you can also get your fix from oily fish, egg yolks, and dairy.

Zinc:

Zinc is a bit of a superstar when it comes to hormone production and keeping your menstrual cycle on track. It helps with healthy follicle development, making sure a strong, viable egg is released during ovulation. Without enough zinc, ovulation can become irregular, which can affect fertility. Plus, zinc is a great antioxidant, protecting your reproductive system from oxidative stress. To keep your zinc levels up, load up on oysters, pumpkin seeds, lentils, and red meat.

Selenium

Selenium might not get as much attention, but it’s a game-changer for thyroid health, which plays a big role in keeping ovulation regular. It helps convert thyroid hormone T4 into its active form, T3, which is key for a balanced cycle. Without enough selenium, conditions like hypothyroidism can mess with ovulation and affect fertility. Plus, selenium protects your ovaries from oxidative damage, keeping them in top shape. You can boost your selenium by snacking on Brazil nuts or adding more tuna, sardines, and shellfish to your meals.

Antioxidants

Antioxidants like vitamins A, C, and E are fertility superheroes, working tirelessly to neutralise free radicals and reduce oxidative stress that can wreak havoc on your reproductive health. Oxidative stress isn’t just a buzzword—it’s a culprit that can accelerate ovarian ageing, compromise egg quality and maturation, and even contribute to infertility. By enhancing blood flow to your reproductive organs and boosting levels of superoxide dismutase (an enzyme linked to follicle development and ovulation), antioxidants play a crucial role in supporting your fertility journey.

CoQ10

One standout antioxidant, Coenzyme Q10 (CoQ10), is particularly impressive. Research shows that CoQ10 is highly effective at slowing down ovarian ageing and improving fertility, especially for women over 35. Plus, studies reveal that supplementing with CoQ10 before IVF can lead to better pregnancy rates. So, loading up on antioxidant-rich foods like berries, dark chocolate, dark leafy greens, and nuts isn’t just delicious—it’s a smart move for your reproductive health.

Summary

Supporting your fertility goes beyond just a healthy diet—key supplements can provide essential nutrients to help regulate your cycle, support ovulation, and improve your chances of conceiving. By incorporating the right supplements into your routine, you're giving your body the extra support it needs to optimise fertility. Always consult with a healthcare professional before adding new supplements to ensure they’re right for you and your fertility journey.

Related articles:

• Foods for fertility: How your diet can support ovulation
• Epigenetics explained: How lifestyle choices impact your future family

Reviewed by Healthylife health experts December 2024.