Best Supplements to Support Fertility Naturally

Are you thinking about starting a family? Then now is the perfect time to look at the best supplements to support fertility naturally. From folate and zinc to omega-3 and magnesium, we’ve pulled together the top vitamins, minerals, and natural nutrients for female and male fertility, so you can both optimise your health ready for pregnancy.  

Why nutrient support matters for fertility

The idea that a balanced diet provides all the nutrients we need at every life stage no longer holds true. Intensive farming practices, longer food miles, and environmental pollutants have reshaped the nutrient quality of our diets. Add in the fact that stress and illness can increase your need for certain nutrients, and you start to see why supplements have their place.

Using nutritional supplements to support fertility isn’t a replacement for eating well. It’s a way of sourcing optimum levels of key nutrients for reproductive health that can be hard to achieve through foods alone - especially when you have a busy, active lifestyle. 

5 key nutrients for female fertility

Let’s start with our top 5 nutrients to support female fertility.

First up is magnesium, an essential co-factor for many different enzymes involved in hormone regulation and reproductive processes [1]. 
Cheap forms of magnesium like magnesium oxide are poorly absorbed and prone to causing digestive side effects, which is why it’s important to opt for chelated magnesium instead. You can read more about the benefits of this in What is Chelated Magnesium?

Secondly, we’ve got Vitamin D aka “the sunshine vitamin”. Manufactured in the skin via the action of UVB sunlight, people in the UK and other northern countries commonly have low vitamin D levels. When it comes to fertility, epidemiological data and animal studies show that vitamin D3 plays a central role in supporting ovarian function and maintaining ovarian reserve [2]. 

Omega-3 fats ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can support fertility by enhancing egg quality and embryo implantation and influencing the synthesis of anti-inflammatory prostaglandins [3]. 

Most omega-3 supplements on the market are derived from fish oil extracted from fish harvested in polluted oceans. To avoid such concerns, we use omega-3 from marine algae, sustainably grown in a controlled environment free from oceanic contamination and pollution.

Zinc is a trace mineral with a major role in male and female fertility. It influences hormone production and works with selenium to protect the oocyte (immature egg) against inflammation and oxidative damage [1].

Like magnesium, zinc comes in different forms. We prefer Zinc Picolinate as it has a higher rate of absorption compared to other forms of zinc [4].

Folate/folic acid is probably the most well-known fertility vitamin. Also known as vitamin B9, folate contributes to normal DNA replication, protein synthesis, and the development of the nervous system [5]. 

During conception and pregnancy, folate helps prevent maternal anaemia and peripheral neuropathy, and neural tube defects like spina bifida in the developing foetus [6]. 

It's recommended to start taking folate every day for 3 months before actively trying to conceive, and to continue throughout the first trimester when a baby’s brain and spinal cord are developing.

Our Folic Acid supplement provides 400mcg of methylfolate, which is the recommended dose to support healthy foetal development and maternal health.

Is folic acid the same as folate?

There’s an important difference between folic acid and folate. Most folic acid supplements contain synthetic folic acid which your body has to convert to methylfolate before it can be used. 

Many people carry a genetic variation that affects the enzyme performing this conversion. As a result, they’re slower at converting folic acid to methylfolate, which means much of their folic acid supplement remains unusable.

Swapping folic acid for a methylfolate supplement side steps this issue. Unlike folic acid, methylfolate is ready to use and can cross cell membranes and the blood-brain barrier, making it a more effective option.

Testosterone support for male fertility

If you are planning to start a family or are experiencing difficulties conceiving, it’s important to support both partners health. When it comes to male fertility, specific nutrients are needed for healthy sperm development, sperm motility, and testosterone production.

Testosterone is the male sex hormone that influences mood, libido, and sperm production [7]. Levels decline by approximately 1% a year from age 40, which can contribute to lower energy and a drop in sexual drive. 

To support testosterone levels and provide key nutrients for male fertility, our Testosterone Complex includes:

 - Nettle root: nettle root competitively displaces testosterone from sex hormone-binding globulin (SHBG) to keep it in free circulation [8].

 - Zinc: found in sperm and seminal fluid (which contains more zinc than any other bodily fluid [9]), zinc contributes to normal DNA synthesis, normal fertility and reproduction, and the maintenance of normal blood testosterone levels [5].

 - Selenium: this antioxidant mineral contributes to normal sperm formation [5].

- Ashwagandha: shown to increase testosterone concentrations in men [10], ashwagandha has a long history of traditional medicine for supporting energy, vitality, and resilience to stress [11].

 - Maca: another botanical highly valued in traditional medicine, maca root is known to support male fertility by enhancing libido, stamina, and sperm count [12].

 - L-Arginine: this amino acid plays a key role in sperm formation and quality and is essential for the synthesis of nitric oxide (NO), a vasodilator that supports healthy blood flow to the penis [13].

Used in combination, these herbs and nutrients offer comprehensive support for testosterone levels and male fertility.

FAQs

What are the best natural supplements for fertility?

It takes two to make a baby so it’s important to for both partners to consider their nutrition and supplement needs when planning for a baby. Key vitamins and minerals to support fertility include magnesium, zinc, vitamin D3, omega-3, selenium, and folate. 

When should I start taking fertility supplements?

It’s a good idea for both partners to start taking fertility nutrients 3 months before actively trying to conceive. This allows time for your body to build up optimum levels of vitamins and minerals like folate and zinc that are needed for healthy conception and normal foetal development.

Can testosterone boosters help with fertility?

Natural nutrients like the nettle root, zinc, selenium, maca, and l-arginine in our Testosterone Complex can help maintain normal testosterone levels, enhance libido, and contribute towards normal sperm formation, which may help with fertility.

Preparing to start a family is one of the most exciting times in life. Optimising your own health is a vital first step on the journey to pregnancy and we hope this guide helps you choose the right products for you and your partner. 

Remember to take our free quiz to discover your ideal supplements and meal plan and shop for your fertility favourites in our online store.

 

You may also like to read:

Key Nutrients for Neurodiversity

8 Ingredients to Avoid in Your Supplements

Natural Support for Thyroid Health

The Evidence

1. Kapper, C., Oppelt, P., Ganhör, C., Gyunesh, A.A., Arbeithuber, B., Stelzl, P., Rezk-Füreder, M. 2024. Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients. Mar 29;16(7):1008. doi:10.3390/nu16071008  

2.  Grzesiak M. 2020. Vitamin D3 action within the ovary - an updated review. Physiology Research Jul 16;69(3):371-378. doi: 10.33549/physiolres.934266. Epub May 29. PMID: 32469224; PMCID: PMC8648308.

3. Trop-Steinberg, S., Gal, M., Azar, Y., Kilav-Levin, R., Heifetz, E.M. 2024. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. Apr 6;10(8):e29324. doi: 10.1016/j.heliyon.2024.e29324. PMID: 38628754; PMCID: PMC11019195.

4. Barrie, S.A., Wright, J.V., Pizzorno, J.E., Kutter, E., Barron, P.C. 1987. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions. Jun;21(1-2):223-8.

5. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 28 Aug 2025].

6. Greenberg, J. A., Bell, S. J., & Guan, Y. 2011. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention. Reviews in Obstetrics and Gynecology, 4(2), 52. https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/

7. National Institutes of Health, 2013. Understanding How Testosterone Affects Men [online] Available at https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men  Accessed 29 Aug 2025].

8. Round, P., Das, S., Wu, T. S., Wähälä, K., Van Petegem, F., & Hammond, G. L. 2020. Molecular interactions between sex hormone-binding globulin and nonsteroidal ligands that enhance androgen activity. The Journal of Biological Chemistry, 295(5), 1202–1211. https://doi.org/10.1074/jbc.RA119.011051 

9. Allouche-Fitoussi, D., & Breitbart, H. 2020. The Role of Zinc in Male Fertility. International Journal of Molecular Sciences, 21(20), 7796. doi.org/10.3390/ijms21207796

10. Smith, S. J., Lopresti, A. L., M Teo, S. Y., & Fairchild, T. J. 2020. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in Nutrition, 12(3), 744. https://doi.org/10.1093/advances/nmaa134 

11. Lopresti, A. L., & Smith, S. J. 2021. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine, 28, 100434. https://doi.org/10.1016/j.hermed.2021.100434 

12. da Silva Leitão Peres, N., Cabrera Parra Bortoluzzi, L., Medeiros Marques, L. L., Formigoni, M., Fuchs, R. H. B., Droval, A. A., & Reitz Cardoso, F. A. 2020. Medicinal effects of Peruvian maca (Lepidium meyenii): a review. Food & Function, 11(1), 83–92. https://doi.org/10.1039/c9fo02732g

13. Wu, G., Meininger, C. J., McNeal, C. J., Bazer, F. W., & Rhoads, J. M. 2021. Role of L-Arginine in Nitric Oxide Synthesis and Health in Humans. Advances in Experimental Medicine and Biology, 1332, 167–187. https://doi.org/10.1007/978-3-030-74180-8_10