Quick answer: Fertility reflects whole-body health: blood sugar, thyroid, stress hormones, inflammation and toxin exposure all affect ovulation, egg and sperm quality and implantation. A prenatal with folate, plus nutrients such as CoQ10, myo-inositol (especially in PCOS), omega-3s, vitamin D, zinc and selenium, can support both partners, together with sleep, steady blood sugar and fewer endocrine disruptors.
Key takeaways
Fertility reflects whole-body health, including blood sugar, thyroid, stress hormones and inflammation.
A prenatal with folate is the starting point, and nutrients such as CoQ10, myo-inositol and omega-3s can support both partners.
Sleep, steady blood sugar and fewer endocrine disruptors form the lifestyle foundation for conception.
What affects fertility
Fertility is affected by blood sugar and insulin resistance, especially in PCOS, thyroid function, and chronic stress with high cortisol. Inflammation and oxidative stress, endocrine-disrupting chemicals, and age, which affects egg and sperm quality, also matter.
Nutrients commonly used
A prenatal with folate should be started before conception, because adequate folate helps prevent neural tube defects. CoQ10 has been studied for mitochondrial energy in eggs and sperm, and myo-inositol has been studied for ovulation in PCOS (see PCOS management). Omega-3s support hormone signaling and sperm membranes.
Vitamin D is guided by testing, and zinc and selenium are needed for egg and sperm development. Antioxidants such as vitamin C, vitamin E and NAC are used with guidance, and traditional herbs such as maca or shatavari are sometimes used, though herbs should be avoided once pregnant unless approved.
Amounts should be individualized and coordinated with your fertility team. For partners, see male fertility nutrition.
Lifestyle foundations
Keep blood sugar steady with balanced meals, sleep seven to nine hours in a dark room, and use fewer plastics, parabens and phthalates. Choose moderate exercise, since very intense training can affect ovulation, and limit alcohol and avoid smoking.
Fertility and healthy aging
Eggs and sperm are especially sensitive to aging processes: mitochondrial decline, oxidative damage to DNA, chronic inflammation and changes in epigenetic tags. Many of the same habits that support healthy aging also support fertility. Related: how toxins disrupt hormones.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you are planning a pregnancy and want to prepare your body, or if you have irregular cycles, PCOS or thyroid concerns. The same is true if you are working with a fertility clinic and want complementary support, or if you have been trying to conceive without success.
See a medical provider promptly for severe pelvic pain, heavy bleeding, or a positive pregnancy test with pain or bleeding. See a fertility specialist after 12 months of trying (6 months if 35 or older).
What the research shows
The clearest nutrient evidence around conception is for folic acid. In the 1991 Medical Research Council Vitamin Study, 1,817 women who had a previous pregnancy affected by a neural tube defect were randomly assigned to folic acid, other vitamins, both or neither around conception. Among 1,195 completed pregnancies, the folic acid groups had 72% fewer neural tube defects (6 versus 21 cases), while the other vitamins showed no clear effect. These were women at high risk, but the findings shaped folic acid advice for all women planning pregnancy.
For getting pregnant in the first place, the evidence is observational. In a 2007 Nurses Health Study analysis by Chavarro and colleagues, 17,544 women trying to conceive were followed for 8 years. Those who most closely followed a pattern with more plant protein, healthy fats, low-glycemic carbohydrates and a multivitamin had a 66% lower risk of ovulation-related infertility than those who followed it least. Because diet was self-reported and not assigned, this shows an association rather than proof.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which labs, such as thyroid or blood sugar markers, should my partner and I check before trying to conceive?
Which labs or assessments would help us understand fertility in my case?
Which daily habits are most likely to make a difference for fertility for me?
How long would it be reasonable to try these steps for fertility before we review them together?
Frequently asked questions
When should I start a prenatal vitamin?
Ideally at least a few months before trying to conceive, so folate and other nutrients are adequate early.
Does CoQ10 help egg quality?
Animal and early clinical research suggest CoQ10 may support egg quality with age; larger human trials are still limited.
Can diet affect fertility?
Yes. Blood sugar balance, healthy fats, protein, and enough vitamins and minerals all support reproductive health.
Can I take supplements during IVF?
Some are commonly used, but always coordinate with your fertility clinic.
Sources
- . Prevention of neural tube defects: results of the Medical Research Council Vitamin Study. MRC Vitamin Study Research Group. Lancet 1991. PMID: 1677062. https://pubmed.ncbi.nlm.nih.gov/1677062/
- Chavarro JE, Rich-Edwards JW, Rosner BA, et al. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol 2007. PMID: 17978119. https://pubmed.ncbi.nlm.nih.gov/17978119/
- Ben-Meir A, et al. Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging Cell 2015. PMID: 26111777. https://pmc.ncbi.nlm.nih.gov/articles/PMC4568976/
- Teede HJ, et al. Recommendations From the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. J Clin Endocrinol Metab 2023. PMID: 37580314. https://pmc.ncbi.nlm.nih.gov/articles/PMC10505534/
- MedlinePlus: Infertility
- NIH Office of Dietary Supplements: Folate (Consumer Fact Sheet)
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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