When it comes to fertility, supplements can absolutely play a role—but not all supplements are created equal, and more isn’t always better. At Natural Harmony, we take an individualized approach to reproductive health. That means we don’t throw the whole cabinet at you—we look at your unique body, history, labs, and goals to build a strategy that makes sense for you.
That said, there are a handful of key players that come up again and again in research and real-world results when it comes to supporting egg and sperm quality. Below, we’ve outlined the supplements we most often recommend to support that 90-day preconception window. These aren’t blanket prescriptions—they’re general guidelines to help you understand what may be worth exploring with your provider or care team.
Let’s break it down by egg health and sperm health, and why each of these nutrients might matter in your path to parenthood.
🌱 For Egg Health
Your eggs are with you from birth, but they’re not static. In the ~90 days before ovulation, they go through a critical window of development that’s highly sensitive to your environment, stress levels, and—you guessed it—nutrition.
Here’s what we often recommend as a jumping off place:
1. CoQ10 (Ubiquinol)
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Why: Eggs need a ton of energy to mature and fertilize. CoQ10 supports mitochondrial function, aka the egg’s energy center.
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How much: 200–400 mg/day of ubiquinol (the active form).
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Who it’s best for: Anyone over 35, those with low ovarian reserve, or prepping for IVF.
2. Prenatal Vitamin (with Methylated Folate)
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Why: Folate is essential for egg quality and early embryonic development. Methylated forms are easier to absorb—especially if you have MTHFR mutations.
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Pro tip: Look for choline, iodine, and iron, too—not all prenatals are created equal.
3. Omega-3s (EPA/DHA)
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Why: Anti-inflammatory and crucial for hormone production and cellular health.
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How much: At least 1,000 mg combined EPA/DHA per day.
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Bonus: Great for skin, mood, and pregnancy outcomes too.
4. NAC or NAD+
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Why: These support cellular repair and antioxidant defenses. NAC can also help with insulin sensitivity and detox support—especially useful in PCOS.
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Note: We help patients choose between NAC and NAD+ depending on their history (e.g., oxidative stress, PCOS, age, etc.)
🍒 For Sperm Health
Sperm regenerate every ~72 days, which means they’re more responsive to changes in lifestyle and nutrition. That’s good news.
Here’s our no-fluff, clinically-backed short list:
1. CoQ10
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Why: Just like eggs, sperm need energy. CoQ10 has been shown to improve motility and morphology.
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How much: 200–300 mg/day.
2. L-Carnitine
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Why: Supports motility and mitochondrial function—especially helpful in low motility cases.
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How much: 1,000–2,000 mg/day (acetyl-L-carnitine is a good form to start with).
3. Zinc
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Why: Supports testosterone production, sperm count, and function.
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How much: 15–30 mg/day. Don’t go overboard—more is not better here.
4. Vitamin C + E
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Why: Antioxidant tag team that reduces DNA fragmentation in sperm and supports overall sperm quality.
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How much: C: 500–1,000 mg/day; E: 200–400 IU/day (choose mixed tocopherols).
5. Omega-3s
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Why: Reduce inflammation, support hormone production, and improve motility.
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Same dose as above: 1,000+ mg/day EPA/DHA.
🧬 Optional Boosters (Based on Labs + History)
Depending on your unique situation, we might recommend:
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Vitamin D – especially if levels are low
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Selenium – helpful in sperm morphology support
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Myo-Inositol + D-Chiro Inositol – especially in PCOS cases
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Ashwagandha – for stress + testosterone support (but not for everyone)
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Probiotics – to support gut health, estrogen metabolism, and inflammation
- The list goes on! The truth is, there are many incredible, impactful supplements, but when considering your fertility goals, these are often a great place to start.
⚖️ Quality > Quantity
We get it: you don’t want to be taking a supplement smoothie every morning. That’s why we always focus on what’s actually helpful—nothing trendy, nothing unnecessary. The right protocol should be streamlined, targeted, and tailored to you.
🫶 Let’s Make It Personal
Your fertility journey deserves personalized support—not a supplement guessing game. Whether you’re just starting out or prepping for IVF, we’re here to guide you through the noise and build a plan that makes sense for your body.
📞 Ready to get started? Book a consultation or contact us at 619-512-9783
📍 Or stop by Natural Harmony Reproductive Health in San Diego—we’re always happy to chat supplements, cycles, and everything in between.
A quick note: The information in this post is for educational purposes only and is not intended to replace personalized medical advice. Always consult with your healthcare provider before starting any new supplement—especially when you’re trying to conceive. What works well for one person may not be right for another, and your body deserves a tailored approach.