After two decades of working with women navigating their fertility journeys, I’ve been asked countless times: “Which supplements should I be taking?” While a healthy diet and lifestyle form the foundation of fertility, supplements can be a powerful way to optimize hormone balance, support egg quality, and prepare the body for pregnancy.

I want to share my go-to list of six essential supplements that I recommend for most women trying to conceive. These are not meant to replace a nourishing diet—they are a complement, a way to fill in gaps and give your body extra support.

1. Prenatal Vitamins

Prenatal vitamins are the cornerstone of any fertility supplement plan. They provide a baseline coverage of essential vitamins and minerals, ensuring that no nutritional gaps interfere with your fertility. Beyond supporting conception, prenatals provide critical nutrients for a healthy pregnancy and baby.

Food sources of key prenatal nutrients:

• Folate: leafy greens (spinach, kale), lentils, chickpeas
  
• Iron: red meat, poultry, lentils, beans
  
• Calcium: dairy, fortified plant milks, tofu
  
• Iodine: seafood, iodized salt
• B vitamins: eggs, whole grains, nuts, seeds

In Traditional Chinese Medicine (TCM) terms, prenatal vitamins help nourish Qi (life force energy) and blood, which are essential for reproductive health and overall vitality.

You can find my best prenatal vitamin on Amazon. 

2. Omega-3 Essential Fatty Acids

Omega-3 fatty acids are crucial for hormone balance, reducing inflammation, and improving egg quality. Unfortunately, many women do not get enough omega-3s through diet alone.

Food sources:

• Fatty fish: salmon, mackerel, herring, sardines, anchovies
  
• Eggs (especially omega-3 enriched), grass-fed meats, and dairy products
  
• Seeds: flaxseeds, chia seeds, hemp seeds
  
• Algal oil (a plant-based DHA/EPA source)
  

For vegetarians or vegans, supplementation is especially important because they may not get enough from their diets. 

In TCM terms, omega-3 nourishes yin and blood, supporting the body’s reserves and overall reproductive health. You can find my favorite Omega-3 supplement on Amazon. 

3. Vitamin D

Vitamin D is often overlooked, because women assume they are getting enough if they are taking a prenatal or multivitamin. Many women are deficient, and not just in northern climates or with limited sun exposure. Adequate vitamin D supports healthy ovulation, regulates menstrual cycles, boosts immunity, and may improve IVF outcomes.

Food sources:

• Fatty fish: salmon, mackerel, sardines
  
• Eggs
• Fortified foods: milk, plant-based milks, orange juice, cereals

In TCM terms, vitamin D supports Yang energy, the body’s warming, vital force, which helps maintain overall vitality and reproductive function. You can find my best Vitamin D supplement on Amazon. 

4. Probiotics

A healthy gut is key to a healthy reproductive system. Probiotics support the gut microbiome, improve nutrient absorption, aid implantation, and may reduce the risk of miscarriage.

Food sources:

• Yogurt and kefir with live cultures
  
• Sauerkraut, kimchi, miso
  
• Tempeh
  
• Kombucha
  

From a TCM perspective, probiotics strengthen the spleen and digestive function, which forms the foundation for generating Qi and blood—essential for fertility and a nourishing uterine environment. You can find my best probiotic supplement on Amazon. 

5. Iron

Iron deficiency is common among women, whether due to heavy periods, inadequate dietary intake, or genetic predisposition. Adequate iron is vital for oxygen transport, preventing anemia, supporting ovulation, and maintaining energy levels.

Food sources:

• Heme iron (easily absorbed): red meat, poultry, fish
  
• Non-heme iron: lentils, beans, spinach, pumpkin seeds, tofu
  
• Pair non-heme iron with vitamin C-rich foods (oranges, peppers, strawberries) to improve absorption
  

In TCM terms, iron replenishes blood, which is crucial for a healthy uterine lining and optimal embryo growth. You can find my favorite Iron Supplement on Amazon. 

6. Coenzyme Q10 (CoQ10)

CoQ10 supports egg quality, mitochondrial function, energy production, and embryo development. It is especially important for women over 35 or those with diminished ovarian reserve.

Food sources:

• Organ meats: heart, liver, kidney
  
• Fatty fish: sardines, mackerel, salmon
  
• Whole grains, spinach, broccoli, cauliflower
  

In TCM terms, CoQ10 boosts Qi and vitality, giving eggs the energy they need for successful conception. You can find coenzyme Q10 on Amazon. 

Bringing It All Together

Supplements are most effective when combined with a personalized plan, which includes:

• Customized dietary and lifestyle adjustments
• A daily Chinese herbal formula tailored to your unique Chinese medicine pattern(s)
• Regular acupuncture sessions to support reproductive health, especially during the follicular and ovulation phases of your menstrual cycle

A holistic, personalized approach ensures that every aspect of your fertility is supported, giving you the best chance of a healthy conception and pregnancy.

Please reach out to me if you have any questions about your fertility journey – I am here to support you in any way that I can! 

With Warmth & Compassion, 

Dr. Maryam