**Fertility supplements can improve egg and sperm quality, but start 3+ months before trying to conceive.** CoQ10 is particularly valuable for women over 35 (eggs are energy-hungry). Folate is non-negotiable. Here's what research supports for both partners.
For Women
Folate is essential for preventing neural tube defects. Start at least 1 month before conception (ideally 3). Methylfolate is the active form-important for the 40% with MTHFR variants who can't convert folic acid well.
Egg maturation is extremely energy-intensive. CoQ10 supports mitochondrial function. Studies show improved egg quality and IVF outcomes, especially for women over 35 when egg quality naturally declines.
Vitamin D receptors are present in reproductive tissues. Low levels are associated with reduced fertility and IVF success. Multiple studies link adequate D to better pregnancy rates.
For Men
Sperm are energy-demanding cells. CoQ10 improves sperm motility and count in multiple trials. Seminal fluid CoQ10 levels correlate with sperm parameters.
Zinc is concentrated in the prostate and seminal fluid. Deficiency impairs testosterone and sperm production. Supplementation improves sperm quality in deficient men.
Carnitine is essential for sperm energy metabolism. Multiple studies show it improves sperm motility and concentration. Works synergistically with CoQ10.
Female Fertility Stack
Evidence-based support for egg quality and conception.
| Ingredient | Dose | When |
|---|---|---|
| Methylfolate | 400-800mcg | Daily |
| CoQ10 (Ubiquinol) | 400-600mg | With food |
| Vitamin D3 | 2,000-4,000 IU | Morning |
| Omega-3 | 1-2g DHA | With meals |
Beyond Supplements
- •Start supplements 3+ months before trying-eggs and sperm need time to develop
- •Maintain healthy weight-both underweight and overweight impair fertility
- •Limit alcohol and avoid smoking-both significantly impact egg and sperm quality
- •Reduce oxidative stress through antioxidant-rich diet
Note: Fertility issues have many causes. These supplements support but don't replace medical evaluation. If you've been trying for 12+ months (or 6+ if over 35), see a reproductive specialist.