How to build a fertility supplement routine based on your journey

Walk into any fertility supplement aisle, online or in-store, and it's easy to feel like you need to take everything on the shelf. In practice, the right routine depends on your stage, your diet, what you already take, and sometimes a practitioner's guidance.

This guide walks through the main stages people are usually at when they start thinking about fertility nutrition — from just starting to try, through IVF preparation, to already taking a prenatal — and what's generally worth reviewing at each one.

Start with your stage, not the supplement shelf

Fertility nutrition isn't one-size-fits-all. Someone who has just started trying naturally is usually in a different position to someone about to start an IVF cycle, and both are different again from someone who has taken a prenatal multivitamin for years.

Before looking at any specific nutrient, it's worth placing yourself roughly within one of these stages:

• Just starting to try
• Trying for several months without success yet
• Over 35
• Preparing for IVF or egg collection
• Focusing specifically on egg quality
• Supporting sperm health
• Pregnant or breastfeeding

Many people sit across more than one of these at once, for example, over 35 and preparing for IVF. That's fine. The stages below are starting points, not strict boxes, and a practitioner can help you weigh them against each other.

How we think about routine-building: our starting point is always the person, not the product. Someone's diet, stage of their journey, and current supplement use come first, the question of which, if any, additional nutrients might help comes after.

That's also why our range includes both broad daily formulas and more targeted, single-nutrient products. Needs differ between people and between stages, so a range that only offered one type of product would leave gaps for some people and unnecessary overlap for others.

The aim throughout is to help people choose support that fits their own diet, stage and goals - not to encourage anyone to take more than they need.

If you're just starting to try

For most people in the very early stages of trying to conceive, the priority is foundational: a generally balanced diet, appropriate folate intake, and adequate vitamin D.

NHS guidance recommends taking a folic acid supplement from when you start trying to conceive until the end of the 12th week of pregnancy, alongside a daily vitamin D supplement.^[1] Some people choose an active folate form, but this should be understood alongside, not instead of, established NHS guidance.

Many people choose to start preconception nutrition around three months before trying, because this gives time to review diet, folate, vitamin D and wider lifestyle factors.

A simple, well-formulated multivitamin that covers these bases can be entirely appropriate at this stage - it doesn't need to be complicated to be useful. If you'd like to understand why the specific form a nutrient comes in (such as folate versus folic acid) can matter for absorption, our guide to supplement form in fertility and pregnancy nutrition covers this in more depth.

For some people, an all-in-one option such as Pregnancy Plan or a fertility-specific multivitamin such as Vitafem may be a good fit here - but that depends on your diet and preferences, not a rule that everyone starting out needs a named product.

Vitafem

A fertility-focused multivitamin for women trying to conceive, formulated with methylfolate, B12, B6, zinc and selenium. May be relevant for people wanting a single foundational formula to start with.

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If you're preparing for IVF or egg collection

The three months before an IVF cycle or egg collection are often described as a useful preparation window. The eggs due to be collected in an upcoming cycle began their final stretch of development some months earlier, and this period is thought to be sensitive to nutrient status and oxidative stress.^[2]

This is why many practitioners suggest reviewing nutrition and supplement routines roughly three months ahead of a planned cycle, rather than only in the final few weeks.

CoQ10 is one of the more researched nutrients in this context. Small trials in women with diminished ovarian reserve have found that CoQ10 pretreatment before IVF was associated with improved ovarian response and embryo quality measures, though it isn't a guaranteed route to any particular outcome and research is still developing.^[3]

CoQ10 should be viewed as one supportive nutrient within a wider preparation plan, not as a standalone solution.

Alongside CoQ10, some people also review antioxidant support, vitamin D status and DHA intake during this window. For more detail on dosing and timing, see our guides on how much CoQ10 to take when trying to conceive and timing your CoQ10 supplementation for fertility.

Kaneka Ubiquinol CoQ10

A carefully selected form of CoQ10 (ubiquinol), which may be relevant for people reviewing egg or sperm quality support ahead of an IVF cycle or while trying to conceive. Designed to complement, not replace, a core routine.

Shop Kaneka Ubiquinol CoQ10

For women who'd rather bring the main foundations together in one pack ahead of an IVF cycle, the Female IVF Foundation Support Pack combines Vitafem, Vital DHA, Kaneka Ubiquinol CoQ10 and Femceive, the range of nutrients discussed above, without ordering each one separately.

Female IVF Foundation Support Pack

Brings together Vitafem, Vital DHA, Kaneka Ubiquinol CoQ10 and Femceive in one foundation pack for women preparing for IVF. May suit people who want this window's core nutrients covered without managing several separate products.

Shop Female IVF Foundation Support Pack

If you're focusing on egg quality

Egg quality is influenced by several overlapping biological pathways, and nutrition is only one part of a bigger picture that also includes age, underlying health conditions and lifestyle.

The pathways most often discussed include:

• Mitochondrial energy production within the developing egg
• Oxidative stress and antioxidant status
• Methylation, which relies on nutrients like folate and choline
• Hormone activity through the menstrual cycle
• Low-grade inflammation
• Overall nutrient status, including vitamin D and omega-3s

Nutritional influences on the developing follicle are an active area of research, and no single nutrient addresses every pathway.^[2] Our full guide on how to improve egg quality naturally goes into each of these in more detail, including lifestyle factors alongside nutrition.

For people who want to review several of these pathways together rather than choosing nutrients one at a time, a combined option such as the Ultimate Egg Health Pack may be worth reviewing, though it's one option among several, not a requirement.

If you're supporting sperm health

Sperm develop over a cycle of roughly three months, which is one reason many practitioners suggest that men consider dietary and lifestyle changes at least three months before trying to conceive, rather than only in the final few weeks.

Micronutrients including zinc, selenium and various antioxidants have been studied for their relationship with sperm quality markers such as motility, morphology and DNA fragmentation, alongside DHA, CoQ10 and folate.^[4] Evidence varies in strength between nutrients, and results are not uniform across all studies.

How much support is worth reviewing tends to depend on what's behind the question. For many men, a foundational multivitamin is a reasonable starting point. Where a specific concern has come up, such as male factor infertility flagged on a semen analysis, some men review more targeted support alongside that foundation, rather than instead of it.

Where a man's diet is already varied and includes oily fish, seafood, nuts and vegetables, a foundational multivitamin may cover much of this ground. Where diet is more limited, or there's no specific concern identified, a male-focused formulation such as Vitamen may be a good starting point.

Vitamen

A multivitamin formulated for male fertility, bringing together nutrients such as zinc, selenium and antioxidants in one daily formula. May be relevant for men reviewing their nutrition ahead of trying to conceive.

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Where male factor infertility has been identified, or a semen analysis has flagged something specific, some men review additional, more targeted support alongside their foundational multivitamin, rather than instead of it.

Depending on what's been flagged, this might include an antioxidant formula such as Vitaseed Pro, a probiotic formulated for male fertility such as Menceive, a CoQ10 supplement such as Kaneka Ubiquinol given CoQ10's relevance to sperm mitochondrial energy and oxidative stress, or an omega-3 supplement such as Vital DHA. Which of these, if any, is relevant depends on individual circumstances and is best discussed with a GP, fertility clinic or nutritional practitioner rather than added speculatively.

Vitaseed Pro

An antioxidant powder providing N-acetyl L-carnitine and selenium, which may be relevant for men reviewing energy and oxidative stress markers alongside sperm health. Designed to complement, not replace, a core routine.

Shop Vitaseed Pro

Menceive

A probiotic formulated for male fertility, supporting gut and immune health alongside sperm quality. May be relevant alongside a foundational multivitamin rather than in place of one.

Shop Menceive

If you already take a prenatal

If you're already taking a prenatal or fertility multivitamin, the most useful first step before adding anything else is to check what it already contains.

Many core formulas already include folate, vitamin D and some choline or DHA. Adding a separate supplement for a nutrient your prenatal already covers well can mean unnecessary overlap, rather than added benefit.

Choline is a nutrient worth checking specifically, as some standard prenatals contain relatively little of it relative to intakes discussed in recent research, and dietary intake (from eggs, meat and fish) varies widely between people.^[5] Our guide to choline for fertility and why some people choose folate over folic acid both cover this kind of label-checking in more detail.

Choline

A standalone choline supplement, which may be relevant for people whose current prenatal contains little choline or whose diet includes limited eggs, meat or fish. Designed to complement, not replace, a core routine.

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Foundation support versus targeted support: what's the difference?

These two terms come up often in fertility nutrition, so it's worth defining them clearly.

Foundation support generally means a broad daily formula, such as a prenatal or fertility multivitamin, that covers a range of nutrients (folate, vitamin D, iron, iodine and others) at levels suited to preconception or pregnancy. It's designed to cover general bases in one product.

Targeted support generally means a single nutrient, such as CoQ10 or choline, taken at a specific dose to address a particular need, a gap in diet, a specific stage of preparation, or a need identified with a practitioner.

Neither is inherently "better." Foundation support suits people who want simple, broad coverage. Targeted support suits people with a specific, identified reason to focus on one nutrient. Many people only ever need the first; some benefit from adding the second for a defined period.

If you want to go deeper on this exact question, our guide on core multivitamin or targeted nutrient: which do you need? covers it in more detail.

When might targeted single nutrients make sense?

A targeted, single-nutrient supplement is generally worth considering when one or more of the following applies, ideally discussed with a practitioner rather than decided alone:

• Dietary intake of that nutrient is low (for example, limited oily fish, eggs or leafy greens)
• Your current multivitamin or prenatal contains very little of that specific nutrient
• Physiological demands are higher at a particular stage (such as the months before IVF)
• A specific clinical context applies (such as diminished ovarian reserve, or a known nutrient deficiency)
• A GP, fertility clinic or nutritional practitioner has specifically recommended it

Outside of these situations, adding extra single nutrients on top of an already-complete formula is unlikely to add meaningful benefit, and in a few cases (such as very high-dose antioxidants or fat-soluble vitamins) may not be appropriate without guidance.

When is it best to keep your routine simple?

For many people, a simple routine is the most appropriate one, and it's worth saying that plainly.

If your diet is varied, you're not undergoing fertility treatment, and you don't have a specific nutrient concern flagged by a practitioner, a single well-formulated foundational multivitamin covering folate, vitamin D and the other core preconception nutrients may be all that's needed.

Adding several targeted supplements without a specific reason doesn't automatically improve outcomes, and can make a routine harder to stick to, harder to track, and more expensive than it needs to be. Simplicity is a legitimate choice, not a compromise.

A simple decision framework

If you're not sure where to start, this rough order of questions can help:

• What stage am I at? (Just starting, several months in, over 35, preparing for IVF, focused on egg or sperm quality, or already pregnant)
• Am I already taking a prenatal or multivitamin? If yes, check what it contains before adding anything.
• Does my diet cover the key nutrients for my stage? (Oily fish, eggs, leafy greens, dairy or fortified alternatives)
• Is there a specific gap, clinical context or practitioner recommendation? If not, a foundational formula is likely sufficient.
• If there is a gap, is it better addressed with food, a single nutrient, or a practitioner-guided change?

Working through these questions in order, stage, current routine, diet, then specific gaps, is generally more useful than starting from a list of individual supplements.

How we help you personalise your routine

Because the right routine depends on so many individual factors, we offer a free 1:1 fertility product consultation for people who want help working through their own situation rather than guessing from a product page.

A consultation can help you look at your current diet, any supplements you already take, your stage of trying, and whether a foundational formula, a targeted addition, or simply some diet changes make the most sense for you.

You can book your fertility product consultation at any stage of your journey, whether you're just starting to think about fertility nutrition or already deep into IVF preparation.

Frequently asked questions

What fertility supplements should I start with?

For most people just starting to try, the priority is a foundational routine: adequate folate, vitamin D, and a generally balanced diet. A single well-formulated prenatal or fertility multivitamin often covers this without needing several separate products.

Do I need multiple fertility supplements?

Not necessarily. Many people do well with one core formula that covers the main preconception nutrients. Additional, targeted supplements tend to make sense only when there's a specific dietary gap, stage-related need, or practitioner recommendation behind them.

How long should I take supplements before trying to conceive?

NHS guidance suggests starting a folic acid supplement as soon as you begin trying. Many people also choose to start wider preconception nutrition changes around three months beforehand, which reflects the roughly three-month development window for both eggs and sperm.

What supplements are most relevant before IVF?

People preparing for IVF often review CoQ10, vitamin D status and DHA alongside their existing routine, generally in the three months before a planned cycle. Some choose to cover the main foundations with a combined pack rather than sourcing each nutrient separately. What's relevant varies by individual circumstances, so it's worth discussing your specific protocol with your clinic.

Can I take CoQ10 with a prenatal?

CoQ10 is a targeted nutrient that's typically taken alongside, not instead of a core prenatal multivitamin during the preconception phase. It's often reviewed by people over 35 or preparing for IVF, though whether it's relevant to you will depend on your individual circumstances. During pregnancy we do not recommend CoQ10 alongside your prenatal multivitamin, as there are not enough studies to confirm its safety.

Does every man need more than a foundational multivitamin?

No. For most men with a varied diet and no specific concern, a foundational multivitamin such as Vitamen is a reasonable starting point. Additional, more targeted support tends to become relevant only where male factor infertility has been identified, or a semen analysis has flagged something specific worth reviewing with a practitioner.

How do I avoid doubling up on nutrients?

Check the label of any prenatal or multivitamin you already take before adding a new supplement, and compare it against what the new product contains. If both provide meaningful amounts of the same nutrient, it's worth asking a practitioner whether you need both.

When should I speak to a practitioner before adding supplements?

It's worth speaking to a GP, fertility clinic or nutritional practitioner before adding any high-dose single nutrient, before combining several targeted supplements, or if you have an existing health condition, are on medication, or are undergoing fertility treatment.

Is a simple supplement routine sometimes enough?

Yes. For many people with a varied diet and no specific clinical need, a single foundational multivitamin covering folate, vitamin D and other core nutrients is an entirely appropriate and sufficient routine.

Do more targeted supplements mean better support?

Not always. Targeted nutrients are most useful when they meet a specific need, fill a known gap in diet or an existing formula, or fit a particular stage of the journey. For many people, a simple core multivitamin remains the most appropriate starting point.

Why does Zita West offer both core formulas and targeted nutrients?

Because fertility and pregnancy needs vary between people and between stages of the journey, some people want simple foundational support, while others may need to review specific nutrients more closely. Our aim is to help people choose support that fits their diet, stage, goals and current routine — not to suggest everyone needs everything.

Ultimately, the right fertility supplement routine depends on your stage, your diet, what you already take, and sometimes a practitioner's input — not on how many products are in it or how much they cost. A simple routine and a more targeted one can both be the right choice, depending on the person.

References

1. Pregnancy vitamins and supplements (NHS) ↩
2. Nutritional influences on folliculogenesis (PubMed) ↩
3. Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial (PubMed) ↩
4. Micronutrient supplements as antioxidants in improving sperm quality and reducing DNA fragmentation (PubMed Central) ↩
5. Choline During Pregnancy and Child Neurodevelopment: A Systematic Review of Randomized Controlled Trials and Observational Studies (PubMed Central) ↩

Medical disclaimer: this article is for general information and does not replace personal advice from a GP, midwife, fertility clinic or qualified healthcare practitioner, especially if you are pregnant, breastfeeding, taking medication or undergoing fertility treatment.