Supplements in your preconception care kit

When preparing for pregnancy, we often focus on food and lifestyle—and rightly so. But even with the best diet, many people still fall short on key nutrients that support fertility, hormonal balance, and early fetal development. That’s where preconception supplements come in.

As a naturopath, I believe in a “food first” approach, but also recognize that today’s soil depletion, stress levels, and individual absorption issues often require additional support. If you're planning to conceive in the next 3 to 6 months, here are the top preconception supplements I recommend for preconception health—for both women and men.

1. Prenatal and Preconception Multivitamin

This is the foundation of any preconception protocol. A high-quality prenatal provides a broad range of nutrients needed to support egg health, hormone production, and early fetal development.

What to look for:

• Folinic acid

• Methylated B12 (methylcobalamin)

• Iron (gentle forms like iron bisglycinate)

• Iodine, zinc, selenium, vitamin D, and choline

👉 Tip: Start taking your prenatal at least 3 months before trying to conceive. Eagle Tresos Natal is our favourite.

2. CoQ10 (Ubiquinol Form)

Coenzyme Q10 supports both egg quality and mitochondrial function. It supports mitochondria (the "powerhouse" of the cell), which are critical for the energy-intensive process of egg maturation and embryo development. Supplementing with CoQ10 may improve ovarian response and increase chances of successful fertilization.

👉Tip: Take your coenzyme Q10 supplement with a fat like avocado or nuts to improve its absorption.

3. Omega-3 Fatty Acids (DHA + EPA)

Essential fatty acids help regulate hormones, reduce inflammation, and support brain development in the baby. Many people don't get enough from diet alone.

👉Tip: The overly fishy taste and fishy reflux is often due to the fish oil being a poorer quality. Fresher fish oil should be more palatable even in the pure liquid form. Our favourite brand for quality fish oil thats ethically sourced is Nordic Naturals.

4. Vitamin D3

Vitamin D is essential for the support of healthy hormone balance, It helps regulate estrogen and progesterone and is found in the ovaries, uterus and placenta. Adequate levels my reduce ovulatory disorders and improve IVF success rates. A deficiency is linked to increased risks of miscarriage, gestational diabetes, pre-eclampsia, and preterm birth.

👉Tip: Improve absorption of your Vitamin D supplement by eating with a fat like greek yoghurt in the sun.

5. Choline

Often missing from prenatal vitamins, choline is crucial for fetal brain development and supports healthy methylation, like folate. It Supports Brain and Memory Development and studies suggest higher maternal choline intake is linked to better cognitive outcomes in children, including improved attention and memory. Like folate, choline supports neural tube formation in the first few weeks of pregnancy. A deficiency in choline may increase the risk of spina bifida and other NTDs. Choline also helps maintain the structure and function of the placenta, ensuring proper nutrient delivery to the fetus.

👉 Food sources: eggs, liver, soy lecithin—but supplementation may still be needed.

6. Iron

Iron supports ovulation, energy, and early placenta formation. Many women are low in iron—even without anemia.

👉 Tip: Let your family GP know you are planning for pregnancy so they can run an iron test.

7. Probiotics

A healthy gut microbiome supports nutrient absorption, hormone metabolism, and immune health. Specific strains also help with vaginal flora and sperm motility.

👉 Tip: Look for multi-strain formulas including Lactobacillus rhamnosus, L. reuteri, and Bifidobacterium strains.

9. Antioxidants (for Both Partners)

Oxidative stress can damage egg and sperm DNA. Antioxidants help protect reproductive cells and improve fertility outcomes.

Consider:

• Vitamin C

• Vitamin E (mixed tocopherols)

• Selenium

• N-Acetyl Cysteine (NAC)

• Glutathione

👉 For men: Supplements like zinc, L-carnitine, and CoQ10 are especially important for sperm quality.

Bonus Tip: Work with a Practitioner

Supplements can be powerful, but not all are created equal—and more is not always better. I always recommend working with a naturopath or functional medicine practitioner to create a customized plan based on:

• Your cycle and hormone levels

• Nutrient testing (blood work)

• Health conditions (like thyroid issues, PCOS, or endometriosis)

• Medications or nutrient depletions

Preconception care is an act of self-love—and love for the future life you’re preparing for. The right supplements can help optimize your fertility, balance your hormones, and increase the chances of a healthy pregnancy and baby.

Ready to create your custom preconception supplement plan? Book a consultation today and take the first step toward a well-nourished future.