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 targeted supplementation comes 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 supplements I recommend for preconception health—for both women and men.
🌸 1. Prenatal 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:
Activated folate (5-MTHF) instead of folic 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.
🧬 2. CoQ10 (Ubiquinol Form)
Coenzyme Q10 is a powerful antioxidant that helps support mitochondrial function—which is vital for egg and sperm quality. It's particularly important for women over 30 or anyone experiencing fertility challenges.
💊 Dosage: 100–300 mg daily of ubiquinol, the active, more absorbable form.
🧠 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.
💊 Dosage: 1000–2000 mg daily, ideally from a clean, third-party tested fish oil. Algae-based DHA is a good plant-based option.
🌞 4. Vitamin D3
Vitamin D is essential for hormone production, immune function, and healthy implantation. Deficiencies are common and linked to reduced fertility.
💊 Dosage: Depends on blood levels—often 2000–5000 IU daily is appropriate. Always test first!
💛 5. Choline
Often missing from prenatal vitamins, choline is crucial for fetal brain development and supports healthy methylation, like folate. It’s especially important if you follow a plant-based diet.
💊 Dosage: Aim for 450–600 mg/day from food and/or supplements.
👉 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.
💊 Dosage: Only supplement if needed; excess iron can be harmful. Use gentle forms like iron bisglycinate.
👉 Tip: Have your ferritin levels checked before supplementing.
🦠 7. Probiotics
A healthy gut microbiome supports nutrient absorption, hormone metabolism, and immune health. Specific strains also help with vaginal flora and sperm motility.
💊 Look for multi-strain formulas including Lactobacillus rhamnosus, L. reuteri, and Bifidobacterium strains.
🌿 8. Myo-Inositol
Especially helpful for women with PCOS or irregular cycles, myo-inositol helps with insulin sensitivity, ovulation, and egg quality.
💊 Dosage: 2000–4000 mg per day, often combined with D-chiro-inositol in a 40:1 ratio.
💙 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
Final Thoughts
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 body, and increase the chances of a healthy pregnancy and baby.
Ready to create your custom preconception supplement plan? I’d be honored to help guide you. Book a consultation today and take the first step toward a well-nourished future.