Vitamins for Fertility: What to Take Before Trying to Conceive

Want to boost your chances of getting pregnant without extra tests or fad supplements? Small, targeted changes to your vitamin routine can help. Eggs and sperm take weeks to develop, so what you eat now matters later.

Which vitamins matter most

Start with folate (folic acid). For people with ovaries, 400–800 mcg daily before conception lowers the risk of neural tube defects. Many prenatal vitamins provide this dose. If you have a history of neural tube defects or take certain medications, your doctor may recommend 4,000 mcg — don’t increase the dose on your own.

Vitamin D is linked to better fertility outcomes for both partners. Aim for a blood test to check levels; many clinicians target 30–50 ng/mL and recommend 1,000–2,000 IU daily if you’re low. Too low can affect ovulation and sperm quality.

Iron and B12 matter when periods are heavy or if you follow a vegetarian/vegan diet. Low iron can disrupt ovulation; B12 is important for egg quality and embryo development. A simple blood test tells you if supplements are needed.

Antioxidants — like vitamin E, vitamin C, selenium, and CoQ10 — can protect sperm and egg cells from oxidative damage. Men trying to conceive often see improved sperm motility with CoQ10 or zinc supplements. Typical zinc doses range 15–30 mg daily; higher amounts long-term can cause problems, so stick to recommended ranges.

Omega-3s (DHA/EPA) aren’t vitamins but are worth mentioning. They support sperm health and early fetal brain development. A 200–300 mg DHA daily dose is a common target, or get it from oily fish twice a week if safe for you.

How to take them safely

Take a good-quality prenatal vitamin if you’re trying to conceive. It covers folate, iron, B12, and many basics in one pill. For men, a targeted men’s fertility supplement with zinc, selenium, vitamin D, and CoQ10 can be helpful.

Start supplements at least three months before trying. Sperm maturation takes about 70–90 days and egg health improves with months of consistent nutrient support. Don’t chase megadoses — more isn’t always better. High preconception vitamin A (retinol) can harm a developing fetus; avoid supplements with high retinol levels.

Always check with your doctor. Tests for vitamin D, iron, and B12 let you tailor dosing. Tell your clinician about prescription meds — some interact with supplements. If you’re using fertility treatments, share your supplement list with your care team.

Small, steady changes beat one-time extremes. A daily prenatal, a vitamin D check, and sensible antioxidant support are practical steps that help both partners. Want a quick checklist to start? Get a blood test, pick a prenatal, add vitamin D if low, and consider targeted supplements for men. That simple plan covers most bases without unnecessary risk.