on October 22, 2025

Supporting Fertility Naturally: How the Right Supplements Can Help Women Conceive

Why Supplements Matter for Women's Fertility

Women's fertility is complex. There is a delicate balance of hormones in females that is finely orchestrated, and any hormonal imbalances can have a knock-on effect on other hormones. Fertility can be influenced by many factors, including age, lifestyle factors, and nutritional status. While fertility naturally declines with age, the role of nutrition in supporting reproductive health is increasingly recognised. Just like men, women can face challenges with fertility due to nutrient deficiencies, oxidative stress, hormonal imbalances, and metabolic issues.

Optimising nutrient status through diet alone is challenging. Modern lifestyles, soil nutrient depletion, excessive food processing, and genetic mutations mean it's often difficult to get all the nutrients needed from diet alone. High-quality supplements help women to fill nutritional gaps, support reproductive hormones, and create the best environment for conception.

Magnesium: Magnesium plays a large role in over 300 enzymatic reactions in the body, including those related to hormone synthesis and balance (1). Magnesium influences the function of the hypothalamic-pituitary-ovarian axis, an axis essential for ovulation and regular menstrual cycles.

Low intakes of magnesium are common and can cause an increase in stress hormones, negatively impacting fertility (2). Magnesium supplementation can improve magnesium status and therefore hormonal regulation, leading to an improvement in hormone-related conditions. Magnesium losses are increased by sugar consumption, stress, caffeine and smoking, and the majority of individuals do not get enough through diet alone.

Shatavari: Shatavari is a well-known Ayurvedic herb traditionally used for female reproductive health. It contains phytoestrogens that may help balance female hormones and support ovarian function (3). Clinical research indicates Shatavari may enhance fertility by improving luteal phase length and modulating estrogen and progesterone levels (4).

Maca Root: Maca root is a vegetable native to Peru and has been traditionally used for centuries. Research shows that maca influences the hypothalamus and pituitary glands, which regulate hormones, and thereby regulates oestrogen and progesterone levels (5).

Studies show that maca may enhance fertility markers, partly through its antioxidant effects and fatty acid content (6).

Vitamin C: Vitamin C protects reproductive cells from oxidative damage, which is a major factor in infertility. Vitamin C is a major player in collagen formation. Collagen is one of the main protein structures in the body. Collagen is required for normal follicle development and implantation (7). There are several genetic mutations that dramatically increase the amount of vitamin C needed each day. Vitamin C also increases the rate of iron absorption in the gut by preventing it from turning into an insoluble form. Iron, of course, is needed for the prevention of anaemia, which is linked to impaired ovulation. Some women, especially those with heavy menstruation, require iron supplementation each day.

Moringa Leaf Powder: Moringa leaves are incredibly rich in antioxidant nutrients, including beta carotene, vitamin C, and E, along with other non-vitamin antioxidants. Antioxidants are essential for the protection of the reproductive tissues from oxidative stress.

The iron content of moringa is in the form of non-haem iron. This means it will only be absorbed if the body requires it, allowing women with all their iron requirements to benefit from it in the morning. As previously mentioned, iron supports healthy blood production, reducing the risk of anemia-related fertility issues (8). Moringa may also support hormonal balance through its rich micronutrient profile.

Myo-Inositol: Myo-inositol is a key sugar alcohol involved in insulin signalling and ovarian function. It is especially relevant for women with polycystic ovary syndrome (PCOS), a common cause of infertility (9). Research shows that myo-inositol increases the ease of ovulation, reduces insulin resistance, and improves egg quality (10).

N-Acetyl L-Cysteine (NAC): NAC is a precursor to glutathione, the body's major internal antioxidant. Glutathione helps to protect eggs from oxidative damage and improves mitochondrial function and energy production needed for ovulation (11).

There has been some interesting research on NAC supplementation and ovulation rates, especially when combined with myo-inositol in women with PCOS (12).

Zinc Citrate: Zinc is a trace mineral that is needed each day. The body doesn't store zinc, so its continued intake is essential. Zinc is required for normal cell division and DNA formation, an essential step in fertility and growing an embryo and fetus. Zinc is also needed for hormone regulation and immune function, all of which are important for conception and embryo development (13). Zinc deficiency can impair the development of the follicles and interfere with ovulation.

Coenzyme Q10: CoQ10 is a vitamin-like substance that is naturally produced in the body. It is used for energy production and antioxidant protection in eggs. After the age of 30, the body's production of CoQ10 declines. This decline can impair egg quality (14).

CoQ10 supplementation improves the levels of coQ10 in the body, which may be beneficial for IVF success rates (15).

Ferrous Bisglycinate: Iron is essential for oxygen transport and energy metabolism. Iron deficiency anemia is linked to ovulatory dysfunction and poor pregnancy outcomes (16). Ferrous bisglycinate is a well-absorbed, gentle form of iron supplementation, supporting healthy menstruation and reducing fertility-impairing anemia risks.

L-Choline: Choline supports cell membrane integrity and is critical during early pregnancy for fetal brain and spinal cord development (17).

Choline supplementation is recommended before conception and throughout pregnancy as it has been shown to reduce the risks associated with neural tube defects.

Vitamin B3: Nicotinamide is essential for NAD+ synthesis, a coenzyme in cellular energy production and the repair of DNA (18).

Adequate Vitamin B3 levels support healthy follicular development as well as egg quality, reducing oxidative stress impacts on reproductive cells.

Vitamin E:Vitamin E is a fat-soluble antioxidant that protects eggs and reproductive tissues from oxidative damage. It supports blood flow to reproductive organs and promotes healthy ovulation (19). Research suggests that higher levels of vitamin E improve fertility markers and reduce oxidative stress in the reproductive tract.

Manganese: Manganese plays a role in the creation of sex hormones and antioxidant enzymes. It supports reproductive tissue health and the regulation of the menstrual cycle (20).

While required in small amounts, adequate manganese supports the enzymatic processes that underpin fertility.

Vitamin D3: Vitamin D receptors are present throughout the female reproductive system, including the ovaries and uterus (21).

Sufficient vitamin D supports ovarian follicle development, implantation, and immune tolerance during early pregnancy. Deficiency is linked to infertility and poor IVF outcomes.

Vitamin B2: Riboflavin is necessary for energy production and maintaining antioxidant balance. Studies show that vitamin B2 supports the synthesis of steroid hormones and protects eggs from oxidative stress (22). Supplementation helps maintain the optimal metabolic function necessary for reproductive health.

Vitamin B1:Vitamin B1 is involved in carbohydrate metabolism and nerve function. It supports the hypothalamic-pituitary-ovarian axis and hormone signalling (23). Vitamin B1 supplementation may improve energy availability in reproductive tissues.

Vitamin B5: Pantothenic acid is a precursor for coenzyme A, involved in steroid hormone production. It helps support adrenal health and hormone balance, which is essential for fertility (24).

Copper Citrate: Copper is a cofactor for many enzymes in the body, including antioxidant enzymes that help to protect the body from oxidative damage. Copper is also needed for the formation of connective tissue in the uterus (25). Adequate copper levels support the health of the uterine lining and implantation.

Selenium: Selenium supports glutathione peroxidase activity, protecting eggs from oxidative damage (26). It is also essential for thyroid hormone metabolism, and optimal thyroid function is crucial for fertility.

Vitamin B6:Vitamin B6 is needed for the creation of neurotransmitters and helps to regulate hormones, including oestrogen and progesterone levels. The regulation of these hormones supports the luteal phase, an important phase in achieving pregnancy (27).

Black Pepper Extract: Piperine enhances the bioavailability of various nutrients, including curcumin, CoQ10, and vitamins, making supplementation more effective (28).

Folate: Folate is essential for DNA synthesis and repair during cell division. Every woman of reproductive age is recommended to take a daily folate supplement. Active folate forms, such as L-methylfolate, are essential for women with MTHFR mutations to support healthy conception (29).

Vitamin B12: Vitamin B12 supports methylation pathways important for DNA synthesis and neurological health, vital for egg quality and embryo development (30).

Potassium Iodide: Iodine is required for thyroid hormone production, which regulates metabolism and reproductive hormone balance (31).

Biotin: Biotin is a coenzyme for carboxylase enzymes involved in fatty acid synthesis and energy metabolism, supporting healthy reproductive function (32).

What else can affect fertility in women?

Body weight and body mass: Carrying excess fat mass can impair hormone balance and negatively affect fertility. If you are overweight, losing some additional weight may improve fertility status.

Stop Smoking: Smoking has been shown to increase the rate of miscarriage and is linked to lower IVF success rates.

Reduce alcohol consumption: Even moderate alcohol consumption can reduce ovulatory function and increase the risk of miscarriage.

Reduce caffeine intake: Caffeine intake increases the risk of miscarriage, so avoid it where possible.

Get checked for STIs: Not all STIs have symptoms. Some of them interfere with the fallopian tubes and inhibit ovulation.

A gluten-free diet if indicated: Coeliac disease is associated with extra-intestinal symptoms, such as infertility, so if you are experiencing infertility, it's worth asking for an investigation into coeliac disease, or trialling a gluten-free diet to see if it makes a difference.

Conclusion

Fertility is reliant on a vast number of factors; however, optimal nutrition lays the foundation for reproductive health. The modern diet and genetic variations often require women to supplement with fertility-supporting nutrients in their bioavailable forms. Well-formulated supplements, and balanced diet, and a healthy lifestyle can enhance hormonal balance, egg quality, and reproductive tissue health, helping more women achieve their goal of conception.

References

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