Can Supplements Fix Your Fertility?
If you’ve ever Googled “how to improve egg quality,” chances are you’ve ended up staring at a long, expensive list of supplements you’re supposedly meant to take. CoQ10, DHEA, myo-inositol, omega-3s, prenatals, NAC, vitamin D, magnesium… it goes on.
And if you’re anything like I was when preparing for egg freezing, you’ve probably wondered: Can supplements actually fix my fertility? Or am I just throwing money into a very well-branded void?
Let’s talk about it.
What Supplements Can Do
First, the good news: some supplements can absolutely support your fertility. Research shows certain nutrients play a direct role in reproductive health, especially egg quality, hormone balance, and mitochondrial function.
For example:
CoQ10 (especially the ubiquinol form) helps fuel the mitochondria in your eggs, which are key for energy and development.
Omega-3 fatty acids support hormone production, reduce inflammation, and may improve egg and embryo quality.
Vitamin D is essential for hormone regulation, egg maturation, and implantation.
Folate (the active form, not folic acid) supports early cell division and is crucial for preventing chromosomal abnormalities.
Supplements can help fill nutritional gaps, especially if you’re not getting enough from your diet—or if your body has increased needs due to age, stress, or medications.
They’re also useful if you’ve had a deficiency identified in bloodwork. For example, low vitamin D, iron, or B12 can absolutely impact your fertility and energy levels.
What Supplements Can’t Do
Here’s where it gets tricky: supplements aren’t magic pills. They can support fertility, but they can’t fix deeper root causes, or override the effects of age, medical conditions, or lifestyle factors on their own.
They also:
Won’t cancel out chronic stress or burnout
Can’t undo the impact of poor sleep or poor diet
Won’t dramatically change your AMH or follicle count
Won’t guarantee a pregnancy or successful egg retrieval
And most importantly, they aren’t regulated in the same way medications are—so the quality can vary widely between brands.
If a supplement promises to “cure infertility” or “reverse your age”—run.
The Real Power of Supplements
The truth is, supplements are tools. Useful, sometimes powerful, tools—but only when they’re used intentionally, consistently, and in the context of a bigger picture that includes:
A nourishing diet
Blood sugar balance
Sleep and circadian rhythm support
Movement (not too much, not too little)
Stress management
Reducing exposure to hormone disruptors (like plastics and harsh chemicals)
When used in this more holistic, informed way, supplements can absolutely help shift your body into a more fertile, regulated, and receptive state. But they’re not the foundation—they’re the support beams.
How I Used Supplements During Egg Freezing
Before freezing my eggs, I had bloodwork done to check nutrient levels—and I highly recommend this if it’s accessible to you. I found I was low in vitamin D and iron, and had a slightly underactive thyroid.
Here’s what I ended up taking consistently:
CoQ10 (ubiquinol) – 200–400 mg per day - To this day, I still do the Solgar tablets. They’re reliable withour breaking the bank. You can also try Thorne’s CoQ10. I trust Thorne with every fibre of my being given their third party testing and high standards. Yes, they’re pricy, but you also know that you won’t actually be taking a sugar pill.
Omega-3 (high EPA/DHA) – 1000 mg per day. I like to take it in cod liver form. Moller’s is surprisingly palatable. One spoonful a day is better than nothing, and these come in fun flavours (bubblegum anyone?!)
Prenatal with methylfolate and choline - A MUST MUST MUST. Again, I turned to Thorne’s prenatal, which accounts for everything.
Vitamin D3 + K2 – 2000–4000 IU depending on the season. I quite like BetterYou sprays. They just make it easy to remember. Plus, they’re minty! Pro Tip: Spray well before or after coffee - caffeine interferes with Vit D absorption!
Magnesium glycinate – for sleep and stress. I’m weirdly obsessed with this powder. I swear it makes me instantly fall asleep.
Iron (with vitamin C) – only after confirming deficiency. Again, I did the sprays, but honestly, I try to just rely on food. A burger once in a while doesn’t hurt.
NAC - Probably unecessary if you are already doing Ubiquinol, but if you want to give your cells an extra little oomph, I again did Thorne’s NAC, because I don’t like messing around with antioxiants.
Myo-Inositol - I took this because my blood sugar tends to run high (thanks, Indian genetics). In Spain (where I froze my eggs), I picked up some combo vit D + myo inositol powder, which was super easy to incorporate into my routine. I just poured a bit of the sachet in my water and - voila! If you can’t find this, a simple powder works a charm. I use this one from Healf.
I didn’t take DHEA because it wasn’t relevant to my specific situation. That being said, I do recommend getting your DHEA tested. Controversial perhaps, but there’s mounting evidence that low DHEA can compromise fertility. Just check out my girl, Rebecca Fett for all things on that. Bottom line? Your supplement routine should reflect your body—not a generic list from Instagram.
Tips for Building a Supplement Routine (That Won’t Deplete Your Wallet)
1. Start with a quality prenatal
Even if you’re not actively trying to conceive, a good prenatal lays the groundwork with essentials like folate, iodine, and B vitamins. Look for one with methylated forms of folate (like 5-MTHF) rather than synthetic folic acid. Fun fact: A lot of us (including myself) can’t absorb regular folate, so as a rule of thumb, always do MTHF!
2. Prioritise based on lab tests
If possible, get your vitamin D, B12, iron/ferritin, and omega-3 levels checked. That way, you’re supplementing based on your actual needs—not guessing.
3. Go for quality over quantity
More is not better. Stick to reputable brands that use bioavailable forms of nutrients. If a product seems too cheap to be true, it probably is.
4. Space them out
Taking everything all at once can cause nausea or gut issues. I took some in the morning with breakfast, some with lunch, and magnesium at night.
5. Reassess every few months
Your needs might change over time—especially after stimulation or egg retrieval. Don’t keep taking something just because you saw it on a list once.
When to Be Cautious
Be especially mindful with:
DHEA – helpful in specific cases, but can cause side effects and may not be suitable for everyone
Herbal blends – some can interfere with your cycle or meds
Mega-dosing – more isn’t always better, and some nutrients can be harmful in high doses (especially vitamin A, iron, and selenium)
Always check with a doctor or fertility nutritionist if you’re unsure.
Final Thoughts
Supplements aren’t a fix-all. But they can be incredibly helpful when used thoughtfully and paired with a lifestyle that supports your hormones and fertility from the ground up.
If you’re preparing for egg freezing or TTC, try not to obsess over taking everything at once. Focus on the foundations, get guidance when you can, and choose supplements that support your unique body and goals.
Fertility is about more than just pills—it’s about feeling resourced, nourished, and connected to yourself. And sometimes, the most powerful “supplement” of all is permission to rest.
