Short summary:
Some supplements can support fertility by contributing to normal hormone function, reducing oxidative stress, and filling common nutritional deficiencies – but no supplement can promise pregnancy. The substances most often discussed in research and popular science around egg quality and fertility include folic acid, vitamin D, omega-3, CoQ10 (preferably as ubiquinol), antioxidants, and certain forms of myo-inositol and probiotics.
Here we go through what the research suggests, how this relates to the book It Starts with the Egg – and what a well-thought-out plan with dietary supplements might look like for those of you who want to optimize your conditions.
Note: The information here is general. If you have any diagnoses, are taking medication, or are undergoing fertility treatment (such as IVF), you should always consult a doctor or clinic before changing your diet or adding supplements.
What is meant by “fertility supplements”?
When talking about “fertility supplements,” people usually refer to vitamins, minerals, fatty acids, and other bioactive substances that can support the bodily functions needed for fertilization and pregnancy – such as hormone balance, egg maturation, sperm quality, and a functioning uterine lining.
In practice, it often involves trying to:
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prevent or correct deficiencies (for example, vitamin D, folate, B12, iron)
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reduce oxidative stress (antioxidants such as vitamins C, E and CoQ10)
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support cellular energy production (CoQ10/ubiquinol)
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promote stable blood sugar and hormone communication (for example, myo-inositol in some women)
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contribute to general health and inflammation balance (for example, omega-3).
The body prioritizes survival over reproduction, so a stable nutritional status is a logical part of a fertility plan – especially in the months leading up to IVF, egg retrieval or a planned pregnancy.
What does the research say about dietary supplements and fertility?
In summary, research suggests that some nutrients have a clear association with fertility, while others are more promising but not yet as well established. Among the most studied groups are folic acid, vitamin D, certain B vitamins, omega-3s, antioxidants (including CoQ10) and – in specific situations – inositol.
Which areas have the strongest support?
Here are examples of areas where the evidence is relatively robust:
Folic acid
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Necessary for normal cell division and early fetal development.
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Recommended by authorities for anyone planning a pregnancy.
Vitamin D
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Participates in hormone regulation and immune function.
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Low levels have been linked in several studies to poorer fertility parameters and sometimes a lower chance of pregnancy or successful IVF (association - not proven cause).
Omega-3 fatty acids (EPA/DHA)
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Affects cell membranes, inflammation and certain hormonal systems.
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Studies suggest a connection between a better omega-3 status and favorable fertility parameters in both women and men.
Which areas are promising but not entirely certain?
CoQ10 (especially ubiquinol)
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Important part in the cells' energy production and antioxidant defense.
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Several studies suggest that CoQ10 may improve certain markers of egg quality and response to hormonal stimulation, especially in women with reduced ovarian reserve or older age.
Antioxidant combinations
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Has been studied extensively in men with reduced sperm quality.
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Some studies show improved sperm parameters (count, motility, DNA fragmentation).
Myo-inositol
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Particularly studied in PCOS, where improved ovulation and more regular cycles have been seen in some women.
Where is the research still uncertain?
Some “superfoods”, herbs and more speculative supplements are heavily marketed, but often lack sufficient evidence from larger, well-conducted studies. Here you need to be extra careful – especially in combination with fertility drugs or IVF protocols.
What types of supplements are most often discussed in fertility?
Below are the groups of supplements that most often come up when we talk about fertility, egg quality, and preparation for IVF.
1. How can a fertility multivitamin help?
A well-thought-out pre-pregnancy multivitamin can help cover the most important vitamins and minerals – especially folate, B vitamins, iodine, iron (if needed) and vitamin D.
Many people of childbearing age have:
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low vitamin D levels, especially in the Nordic countries
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periods of one-sided diet
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increased need in connection with stress, hard exercise or weight changes.
A fertility-friendly multivitamin:
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provides broad-based micronutrient support
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may be in line with recommended doses before pregnancy (especially folate).
How is Fay Hepper doing?
A fertility-adapted multivitamin from Fay Hepper is intended as the basis of a plan: balanced doses of folic acid, B vitamins, vitamin D, iodine and other key micronutrients that support normal fertility.
[internal link: multivitamin product page]
2. Why is folic acid so important before pregnancy?
Folic acid is one of the most established dietary supplements before pregnancy. It is most important for reducing the risk of certain birth defects, but also plays a central role in cell division, DNA synthesis and thus both egg and sperm quality.
Folate is needed for, among other things:
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normal cell division
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methylation processes (important for DNA and epigenetic regulation)
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neural tube development of the embryo in early pregnancy.
In some people, genetic variations (such as MTHFR) can affect how folic acid is converted in the body, which is why many fertility multivitamins today use more “active” forms of folate, such as 5-MTHF.
In a fertility multivitamin, the dosage is usually slightly higher than government recommendations for pregnancy. Folic acid is one of the key components in Fay Hepper's fertility multivitamin.
3. How does vitamin D affect fertility?
Vitamin D deficiency is common among most people, especially in the Nordic countries. It can affect both general health and reproductive function. Therefore, vitamin D is a logical supplement for both men and women who want to optimize their conditions.
Vitamin D receptors are found in the ovaries, testicles and endometrium, among other places. Studies have shown a link between low vitamin D levels and poorer fertility parameters in both women and men. Some IVF studies have seen lower pregnancy or implantation rates in women with vitamin D deficiency.
This does not mean that vitamin D “cures” infertility, but that a good vitamin D status is part of a favorable hormonal and immunological environment.
Vitamin D supplements may be especially relevant if you:
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lives in the Nordic countries
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rarely stays in the sun
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has dark skin
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Cover your skin a lot or use high sun protection.
4. Why are we talking about omega-3 in fertility?
The omega-3 fatty acids EPA and DHA are important for cell membranes, hormone production, and inflammation balance. Research suggests that good omega-3 status may be linked to better fertility parameters and overall reproductive health.
EPA and DHA are incorporated into cell membranes throughout the body, including in:
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ovaries and testicles
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endometrium
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blood vessels that supply the reproductive organs.
They can affect:
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formation of eicosanoids (signaling substances that control inflammation)
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blood flow and vascular function
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the development of the brain and nervous system in the fetus later in pregnancy.
Some studies have found a link between higher intake of omega-3 and:
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better sperm quality
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more favorable hormone parameters
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in some cases improved fertility outcomes (more research needed).
How is Fay Hepper doing?
A highly concentrated omega-3 with a clearly stated EPA/DHA content, purity analyses (for example for heavy metals) and a mild taste is a natural complement for many who are preparing for pregnancy or IVF.
[internal link: omega-3 product page]
5. What is CoQ10 – and why is ubiquinol elevated in egg quality?
CoQ10 is central to cellular energy production and also functions as an antioxidant. The ubiquinol form is the reduced, more bioavailable variant often used in egg quality studies.
Egg cells are extremely energy-intensive and contain many mitochondria. CoQ10 is needed for:
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the electron transport chain in the mitochondria (ATP production)
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protection against oxidative stress in cell membranes.
As we age, the body's own production of CoQ10 decreases. Several studies in recent years have:
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investigated CoQ10 in women with reduced ovarian reserve
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showed improved markers such as number of mature eggs or embryo quality in some groups (however, the results are not completely consistent).
CoQ10 comes in two forms:
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ubiquinone (oxidized form)
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ubiquinol (reduced form).
Ubiquinol:
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is the form that predominates in the blood of healthy people
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has shown better absorption in several studies
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is therefore often used in more premium-oriented fertility plans.
How is Fay Hepper doing?
A ubiquinol supplement at doses close to those used in fertility studies may be a logical addition for people with reduced egg reserve or older age – especially during the 2–3 months before egg retrieval or pregnancy, when the eggs are undergoing their final maturation phase.
[internal link: ubiquinol product page]
6. What role can antioxidants play in egg and sperm quality?
Oxidative stress can impair both egg and sperm quality. Antioxidants such as vitamins C, E, selenium and zinc are therefore often discussed in the context of fertility, especially for men with reduced sperm parameters.
Sperm are particularly sensitive to oxidative damage. Several studies have investigated combinations of:
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vitamins C and E
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selenium
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zinc
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sometimes also L-carnitine, N-acetylcysteine and others.
In some groups, we have seen:
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improved mobility
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higher sperm count
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lower degree of DNA fragmentation.
The evidence that this always increases the chance of pregnancy is more mixed, but the data is interesting enough that antioxidants are often included in fertility supplements for men.
For women, antioxidants are also important, but here it is especially important to avoid extreme megadoses and instead aim for balanced levels through diet and possible supplements.
7. Can probiotics and gut health affect fertility?
The gut flora influences hormone metabolism, immune defense, and nutrient absorption. Probiotics are therefore a growing area of research in both fertility and pregnancy – although the field is still developing.
The intestinal flora can affect, among other things:
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how estrogen and other hormones are broken down and recirculated
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low-grade inflammation
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absorption of micronutrients.
Early studies suggest that a more balanced gut flora may be linked to:
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better metabolic health
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more favorable hormone profiles.
Research is also ongoing into the connection between vaginal flora, uterine environment, and IVF outcomes.
How is Fay Hepper doing?
A probiotic product with documented bacterial strains, clear CFU content and a focus on gut health can be seen as part of the foundation – not as a “fertility miracle”, but as a way to give hormones and nutrient absorption a stable base.
[internal link: probiotics product page]
8. When can myo-inositol be used for fertility?
Myo-inositol is often used in research and clinical trials for PCOS-related infertility. Several studies have shown improvements in ovulation, cycles, and insulin resistance in some women.
Myo-inositol is particularly relevant for:
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PCOS diagnosis
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insulin resistance
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irregular cycle linked to missed ovulation.
Studies have shown that myo-inositol can:
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increase ovulation frequency
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improve certain hormone parameters
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in some cases, improve the response to IVF stimulation.
Inositol is not a general "must" for everyone, but something that should be discussed with a doctor or fertility doctor, especially if you have PCOS or another hormonal diagnosis.
What does the book It Starts with the Egg say about supplements and lifestyle?
It Starts with the Egg by Rebecca Fett is a popular science review of research on how lifestyle and certain supplements can affect egg quality. The book emphasizes both nutritional status and reduced exposure to oxidative stress and environmental toxins.
The book highlights, among other things:
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the importance of antioxidants (including CoQ10), vitamin D, certain B vitamins, and folate
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how environmental toxins and plastic chemicals can affect fertility
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the connection between blood sugar balance, insulin and egg quality
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how dietary patterns and lifestyle can affect fertility in the long term.
Fett points out that there are never any guarantees, but that by optimizing nutritional status and reducing oxidative stress, you can give the body better conditions – especially in the months before IVF or pregnancy attempts.
We at Fay Hepper share this basic view: dietary supplements should not replace medical treatment, but can be a strategic tool to provide both eggs and sperm with the most favorable environment possible.
[internal link: article about egg quality]
What might a well-thought-out dietary supplement plan look like?
A good plan for pregnancy attempts or IVF is based on the whole: diet, lifestyle and a careful selection of supplements. The goal is not “as much as possible”, but the right building blocks in reasonable doses.
A typical plan 2–3 months before trying could include, for example:
Base:
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fertility-friendly multivitamin (including folic acid, vitamin D, iodine, B vitamins)
Complement:
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highly concentrated omega-3
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ubiquinol (CoQ10), especially in older age or with reduced egg reserve
Support for the gut and “basic health”:
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probiotics with documented strains
Individual supplements in consultation with healthcare:
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myo-inositol in PCOS/insulin resistance
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specific antioxidants or iron in case of documented deficiency.
The most important thing is always the whole picture: sleep, stress level, smoking/alcohol, weight stability, blood sugar and physical activity are at least as important as the supplements themselves.
Frequently Asked Questions about Supplements and Fertility (FAQ)
1. Can supplements make me pregnant if I have infertility?
No. Dietary supplements cannot “cure” infertility, but in some cases they can improve the conditions – for example by correcting deficiencies or reducing oxidative stress. If pregnancy does not occur after 1 year (or 6 months if you are 35+), you should be investigated through healthcare.
2. How far before IVF should I start taking supplements?
Often people talk about at least 2–3 months, as the eggs are then in their final phase of maturation. Some choose 3–6 months to allow time to adjust both lifestyle and nutritional status, but this is individual.
3. Is a higher dose always better – for example of antioxidants?
No. More is not always better. Very high doses of some antioxidants can in some cases have the opposite effect. The goal is balanced levels in line with what studies and expert groups recommend, not “maximum amount.”
4. Do I need both a multivitamin and individual supplements?
For many, a good multivitamin + omega-3 is enough as a base. CoQ10/ubiquinol and other individual supplements are added based on age, lab values, and medical situation – preferably in dialogue with a fertility doctor or gynecologist.
5. Is it safe to take supplements during fertility treatment?
It depends on the supplements. Some can interfere with medication or clotting (for example, high doses of vitamin E or certain herbs). Always inform the clinic about any supplements you are taking and check with them before adding anything new.
6. Does it matter which brand I choose?
Yes. Quality, purity, dosages, and transparency vary widely. Look for supplements:
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with clearly declared content
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which are manufactured under good quality systems (for example within the EU)
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where raw materials and purity are tested regularly.
7. Does my partner also need supplements?
It may be relevant, especially if:
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The semen sample showed abnormalities
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the diet is unbalanced
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the partner smokes, drinks a lot of alcohol or is under a lot of stress.
Antioxidants, zinc, selenium, vitamin D, and omega-3 are often mentioned in studies on sperm quality.
8. Can I continue taking fertility supplements after a positive pregnancy test?
It depends on the dosage and content. Some supplements overlap with prenatal vitamins, others should be paused. Always review your supplements with your midwife or doctor when you become pregnant.
9. Is it enough to eat “healthy” foods instead of supplements?
A nutrient-dense, varied diet is always the foundation. But many people still have deficiencies, especially in vitamin D, iodine and sometimes folate. A well-thought-out dietary supplement can therefore act as a practical “insurance” on top of good food.
10. How do I know which supplements are right for me?
It depends on your age, medical history, lab values, fertility history, and any diagnoses such as PCOS or endometriosis. Combine general knowledge (like the one in this article) with individual advice from your healthcare provider.
What is the next step if I want to use supplements wisely?
Dietary supplements cannot guarantee pregnancy – but when used thoughtfully and evidence-based, they can be a way to give the body better conditions for pregnancy attempts or IVF.
Do you want to delve deeper into egg quality, lifestyle and supplements?
Then It Starts with the Egg is a good popular science introduction that is overall in line with much of what we have described here.
[internal link: article about egg quality]
Do you want to see what a well-thought-out plan can look like in practice?
Read more about Fay Hepper's multivitamin for fertility, omega-3, ubiquinol and probiotics, and consider which combinations might suit your situation.
[internal link: fertility range overview page]
And most importantly:
If you have diagnoses, are over 35 years old or are undergoing fertility treatment – always include your doctor or clinic in decisions about diet, supplements and lifestyle changes.