How to Build Your Zita West Supplement Routine

Choosing fertility supplements should feel straightforward. In practice, it often doesn't. Customers regularly tell us they're unsure where to start, whether they need everything in the range, or why some products are priced differently from others.

The answer lies in understanding how the Zita West range is structured. Every product has a specific role, and not every product is for every person. This guide walks through the four layers of a fertility supplement routine, so you can build something genuinely suited to where you are on your journey, rather than a generic bundle that isn't.

Layer one: your foundation multivitamin

A foundation multivitamin is where every routine begins. These are our comprehensive multivitamin and multimineral formulations, developed specifically for fertility and preconception. They're intended to provide a broad nutritional base for the months you're actively preparing for conception, covering the range of vitamins and minerals generally discussed in relation to egg quality, sperm health, hormonal balance and reproductive function.

Every Zita West foundation formula was developed alongside clinical practice in a leading IVF clinic, using bioavailable forms of key nutrients selected for their relevance to the fertility journey, rather than adapted from a general-purpose multivitamin.

How we think about supplement choice: 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 additional nutrients might help comes after.

That's also why the range is built in layers rather than as one fixed bundle. Building the range this way may take more explaining, but it means you can put together a routine that matches your own diet, stage and circumstances, rather than a routine sized for someone else's.

Vitafem

Vitafem is the core female fertility multivitamin, formulated for women who are actively trying to conceive. It provides 400mcg of active methylfolate as Quatrefolic, a bioavailable form of folate that doesn't need to be converted by the body before use, alongside vitamin D, iron, zinc, selenium, choline, B vitamins and CoQ10.

We use folate rather than synthetic folic acid across the fertility range. Folic acid has to be converted into an active form by an enzyme called MTHFR before the body can use it, and estimates suggest a substantial share of people carry a gene variant that reduces how efficiently they do this. Because there's no simple way to know whether this applies to you without genetic testing, an active folate form such as Quatrefolic is designed to be usable by the body either way.

Our guides on why we use folate rather than folic acid and folate vs folic acid cover this in more depth. Vitafem is a preconception formula; once pregnant, nutritional demands change and a different formulation becomes appropriate.

Vitafem

A fertility multivitamin for women trying to conceive, with methylfolate, vitamin D, iron, zinc, selenium and CoQ10 in one daily formula. A reasonable starting point for most women in preconception.

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Vitamen

Vitamen is formulated for men preparing for conception. It includes zinc, selenium, CoQ10, L-arginine, active methylfolate and antioxidant vitamins C and E. Male nutritional preparation is often overlooked, but sperm quality, motility and DNA integrity are all discussed in relation to nutritional status in the weeks leading up to conception.

Our guide on supplements that may support sperm health goes into this in more detail.

Vitamen

A multivitamin formulated for male fertility, bringing together zinc, selenium, CoQ10 and antioxidants in one daily formula. May suit men reviewing their nutrition ahead of trying to conceive.

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Pregnancy Plan

Pregnancy Plan is a one-a-day multivitamin providing 24 vitamins and minerals, including active methylfolate, vitamin D, iron and antioxidants. It's designed for women who want a single formula that carries them from preconception through pregnancy and breastfeeding without switching products. Where Vitafem is the more fertility-specific formulation, Pregnancy Plan offers practical continuity across the full journey.

Pregnancy Plan

A one-a-day multivitamin covering 24 vitamins and minerals, taken from preconception through pregnancy and breastfeeding. May suit those who want one formula throughout, rather than switching products.

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A note on couples: both partners are preparing for conception, both taking a foundation formula is the approach we'd generally suggest. Nutritional preparation matters for both, and it's worth speaking to a GP or fertility clinic if either of you has a specific health concern.

Layer two: omega-3, vitamin D, and microbiome support

Once a foundation multivitamin is in place, there are three categories of complementary products relevant to a broad range of people trying to conceive. Think of these as the next consideration after your foundation, before moving to more targeted single nutrients.

Omega-3: Vital DHA and Ultra Omega

Zita West offers two omega-3 options, and understanding the difference helps you choose between them.

Vital DHA is a high-purity DHA supplement derived from algae, making it suitable for vegetarians and vegans. DHA is the omega-3 fatty acid most often discussed in relation to foetal brain and eye development, and algae-derived DHA provides this without the fish-sourcing considerations of standard omega-3 supplements.

Vital DHA

A high-purity, algae-derived DHA supplement suitable for vegetarians and vegans. May be relevant for those with low oily fish intake who still want a DHA source.

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Ultra Omega is a fish-sourced omega-3 providing both EPA and DHA. It's formulated for those who eat fish and want a broader omega-3 profile, including EPA's role in supporting a healthy inflammation response, alongside DHA.

Which to choose: For most people, a high quality triglyceride fish oil such as Vital DHA is an effective and appropriate starting point. However, if you have known inflammatory conditions or do not tolerate standard fish oil well, we would recommend Ultra Omega.

Vitamin D

Vitamin D spray is a standalone option for those with confirmed low vitamin D levels, or where a higher-dose supplement is preferred alongside a foundation multivitamin. Vitamin D is already included in Vitafem and Pregnancy Plan, but individual requirements vary, and a dedicated spray allows for more precise dosing where that's relevant, ideally guided by a blood test result or a GP's advice.

Some research suggests that low vitamin D in either partner may be linked to a higher risk of miscarriage, which is why many fertility specialists recommend optimising levels together before trying to conceive. Learn more in our guide here.

Femceive and Menceive

Femceive and Menceive are microbiome supplements formulated specifically for the female and male reproductive environments. Femceive is designed to support vaginal microbiome health during preconception, an area of growing clinical interest in relation to implantation, discussed further in our piece on the research behind Femceive. Menceive is formulated to support gut and reproductive microbiome health in men, with relevance to sperm health. These aren't general probiotic supplements; they're formulated around the bacterial strains considered most relevant to fertility.

Femceive

A microbiome supplement formulated for female preconception, supporting vaginal microbiome health. Designed to complement, not replace, a core foundation routine.

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Menceive

A microbiome supplement formulated for male fertility, supporting gut and reproductive health alongside sperm quality. Designed to complement, not replace, a core foundation routine.

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Layer three: targeted single nutrients

Single nutrients are individual supplements that address a specific nutritional need. They exist because nutritional requirements vary between people, and there are circumstances where focused, higher-dose supplementation is appropriate alongside a foundation routine.

The key distinction: a foundation multivitamin provides broad-spectrum nutritional support. A targeted single nutrient provides a focused, higher dose of one specific nutrient for people whose diet, health picture or circumstances make that relevant. Our guide on core multivitamin or targeted nutrient: which do you need? covers this distinction in more depth.

Whether a single nutrient belongs in your routine depends on factors including your dietary patterns, your health history, your specific fertility circumstances, and any guidance from your GP, fertility specialist or nutritional therapist. It's worth speaking to a healthcare professional before adding any high-dose single nutrient, particularly if you're already taking other supplements or medication.

This is not a checklist to work through. It's a reference for identifying which, if any, of these products are relevant to your individual situation.

Kaneka Ubiquinol CoQ10

A carefully sourced form of CoQ10 (ubiquinol), often reviewed by people focused on egg or sperm quality ahead of an IVF cycle or while trying to conceive. Designed to complement, not replace, a core routine.

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If you're unsure whether any of these apply to you, a free 1:1 fertility product consultation with the Zita West team is the most direct way to get a personalised recommendation.

Expert-curated packs

Each one is curated by our fertility nutritionists to bring together the foundation formula with the complementary products most relevant to a specific journey, condition or stage of fertility treatment. If your situation is more specific than general preconception preparation, a pack can be a considered starting point; if it isn't, layers one to three are usually enough on their own.

Just starting out

• Female Foundation Fertility Support Pack: a structured starting point for women beginning their preconception preparation
• Male Foundation Fertility Support Pack: the equivalent for men at the start of their fertility journey
• Couples Foundation Fertility Support Pack: for couples preparing together, covering both female and male nutritional needs

Couples Foundation Fertility Support Pack

Brings the foundation formulas for both partners together in one pack, for couples preparing for conception at the same time.

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Egg health

• Female Fertility Plus Pack: for women who have been trying for some time and want more comprehensive egg health support than a foundation-level pack alone provides, without moving to the full Ultimate Egg Health Pack
• Ultimate Egg Health Pack: for women with a specific focus on egg quality, bringing together Vitafem, Kaneka Ubiquinol CoQ10 and complementary support nutrients across the 90-day egg maturation window

Female Fertility Plus Pack

A step up from foundation-level support for women focused on egg health who have been trying for some time, sitting between our IVF-specific packs and the full Ultimate Egg Health Pack.

Shop Female Fertility Plus Pack

Ultimate Egg Health Pack

Combines several of the nutrients most often discussed in relation to egg quality into one pack, for women who'd rather not source each one separately.

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Sperm health

• Male Fertility Plus Pack: for men who have been trying for some time and want more comprehensive nutritional support for sperm health than a foundation formula alone provides

Male Fertility Plus Pack

A step up from foundation-level support for men focused on sperm health who have been trying for some time, combining Vitamen with targeted antioxidant and sperm-health nutrients.

Shop Male Fertility Plus Pack

IVF and fertility treatment

• Female IVF Foundation Support Pack: a foundation-level pack for women preparing for IVF
• Ultimate Female IVF Support Pack: a more comprehensive nutritional support pack for women going through IVF
• Ultimate Male IVF Support Pack: targeted nutritional support for men preparing for IVF, addressing sperm quality and DNA integrity
• Frozen Embryo Transfer Pack: formulated around the nutritional considerations relevant to a frozen embryo transfer cycle

Condition-specific support

• PMOS (PCOS) Support Pack: targeted nutritional support for women with polycystic ovary syndrome, including inositol and folate alongside a foundation formula. See also our common questions about PMOS (PCOS)
• Endometriosis Support Pack: formulated around the nutritional considerations relevant to endometriosis, alongside our guide on trying to conceive with endometriosis

Not sure which pack is right for you? A free 1:1 fertility product consultation with the Zita West team is the most direct way to get a personalised recommendation, without having to work it out alone.

Related reading: if you'd rather work through your routine by stage of your journey (just starting, preparing for IVF, focusing on egg or sperm quality, or already taking a prenatal) rather than by product layer, our companion guide on how to build a fertility supplement routine based on your journey takes that approach.

Why consistency over 90 days matters

Nutritional support for fertility works over weeks and months, not days. The biological processes it's intended to support operate on a longer timeline than most people realise.

We generally suggest a minimum of 90 days of consistent supplementation. A human egg takes approximately 90 days to mature through its final developmental stages.^[1] Sperm take somewhere in the region of 74 to 78 days to develop and mature fully, including final maturation in the epididymis.^[2] Nutritional support during this window has the opportunity to influence those processes; a supplement taken for a few weeks is unlikely to have had the same amount of time to do so.

Consistency is the part that most often breaks down in practice, not intention. Running out of a product and waiting a few days to reorder, or pausing mid-cycle because life gets busy, disrupts the continuity that makes nutritional support relevant.

Subscribing to your foundation formula removes some of that friction, since your supplements arrive automatically each month. For most people, a subscription to their foundation formula, with any additional products added where relevant, is a straightforward way to approach the 90-day window with confidence.

New to Zita West? Signing up to the mailing list gives you 15% off your first order, with a unique code sent to your inbox after sign-up.

Frequently asked questions

Where should I start if I've never taken fertility supplements before?

Start with a foundation multivitamin suited to your situation. For women trying to conceive, that's Vitafem or Pregnancy Plan. For men, it's Vitamen. If you'd like a structured starting point that includes complementary products, a foundation pack such as the Female Foundation Fertility Support Pack or Couples Foundation Fertility Support Pack is a sensible first step.

What is the difference between Vitafem and Pregnancy Plan?

Both are female foundation formulas providing broad-spectrum fertility and preconception nutrition. Vitafem is the more fertility-specific formulation, developed for the preconception phase. Pregnancy Plan is designed to be taken from preconception through pregnancy and breastfeeding, making it a practical choice for women who want one formula that doesn't need to change once they conceive.

What is the difference between Vital DHA and Ultra Omega?

Both provide omega-3 fatty acids relevant to fertility and preconception. Vital DHA is an algae-derived DHA supplement, making it suitable for vegetarians and vegans. Ultra Omega is a fish-sourced omega-3 providing both EPA and DHA, for those who eat fish and want a broader profile. If you're unsure which is more appropriate, consider your dietary patterns and whether a plant-based source matters to you.

Do I need single nutrients as well as my foundation formula?

Not necessarily. Single nutrients are optional additions for people with specific dietary patterns, health circumstances or individual requirements that make targeted supplementation relevant. If you're unsure, a free 1:1 fertility product consultation with the Zita West team can help you work out what, if anything, is worth adding.

When does a curated pack make more sense than individual products?

A pack is worth considering when your situation is more specific than general preconception preparation. If you're preparing for IVF, have been trying for some time, have a condition such as PMOS (PCOS) or endometriosis, or are focused specifically on egg health, a curated pack brings together the products most relevant to that situation, rather than requiring you to build the combination yourself.

Is it safe to combine several targeted single nutrients at the same time?

It can be, but it's worth checking for overlap first. Compare the label of any foundation formula you're already taking against what a new single nutrient contains, and speak to a GP, fertility clinic or nutritional practitioner before combining several targeted supplements or adding anything at a high dose, particularly if you have an existing health condition or are undergoing fertility treatment.

How do I know whether Femceive or Menceive is relevant for me?

Femceive is formulated for the female reproductive microbiome and may be relevant during preconception, particularly where vaginal microbiome health is a specific interest. Menceive is formulated for men, supporting gut and reproductive microbiome health alongside sperm quality. Neither is essential for everyone; they sit in the complementary layer of a routine, alongside, not instead of, a foundation formula.

Why does Zita West offer so many individual nutrients separately?

Because individual nutritional needs vary, and we'd rather build a range that reflects that than one that doesn't. A foundation formula provides the broad base that most people need, but there are circumstances where a specific nutrient at a meaningful dose is appropriate for some people and unnecessary for others. Offering nutrients individually means those who need them can access a properly dosed, dedicated product, without asking everyone to take something that may not be relevant to their situation. It's also why the range looks larger, and why individual products sit at different price points, than a single one-size-fits-all multivitamin: each one is doing a specific job, and you only pay for the ones that are actually relevant to you. More products in the range isn't the same as needing more products in your routine.

Why does Zita West recommend 90 days of supplementation?

Because the biological processes that nutritional support is intended to influence operate over a roughly 90-day window. Egg maturation takes approximately 90 days; sperm development and maturation takes somewhere in the region of 74 to 78 days. Consistent supplementation over at least 90 days gives the nutrition you're providing time to be relevant to those processes, where a supplement taken for a few weeks is unlikely to have had the same opportunity.

References

1. Nutritional influences on folliculogenesis (PubMed) ↩
2. How long does it take for sperm to regenerate? (Medical News Today) ↩

Ultimately, the right fertility supplement routine depends on your stage, your diet, what you already take, and sometimes a practitioner's input. Being able to build a routine layer by layer, rather than buying into one fixed combination, is what personalisation actually looks like in practice. A simple, one-layer routine and a more built-out one can both be the right choice, depending on the person.

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.