Which supplements positively influence fertility?

Updated: 28-10-2025

The road to pregnancy can be a bit more intricate than you might think. Before an egg can be fertilised, implant well, and develop into a healthy baby, the conditions must be right. And although the woman is often automatically looked at when pregnancy does not occur, the man plays an equally significant role in this. Fortunately, there is good news: you can actively prepare together for a healthy conception. With small lifestyle adjustments and the right supplements, you can support your fertility.

Your overall health and fertility

The health of your future child begins with your own health. In fact, even the health of grandparents plays a role in the genetic foundation you pass on. By starting with the basics, you take good care of yourself, each other - and what is to come. Our modern lifestyle presents challenges: stress, lack of sleep, processed foods, and little exercise can affect fertility. Increasingly, couples seek medical help in fulfilling their desire to have children, while lifestyle changes can make a significant difference in some cases.

In addition to general health advice such as reducing stress, improving sleep, eating healthier, exercising more, and reducing medication, it may also be worthwhile to look at targeted supplementation. Together with a doctor or orthomolecular therapist, you can investigate what your body needs. And should there be a medical cause, a doctor is, of course, the one who can determine this and guide you to the right next step.

Fertility in women

For women, age plays an important role in fertility. As a woman gets older, unfortunately, the quantity and quality of eggs decrease. From the age of 30, women become less fertile, and the risk of miscarriage gradually increases. Fortunately, with a healthy lifestyle, you can support your fertility as best as possible, provided there are no clear medical reasons for the absence of ovulation or pregnancy.

What is important, in any case, is to start taking folic acid before pregnancy. Preferably in the biologically active form folate for optimal absorption. Folate reduces the risk of neural tube defects in your unborn child. There should already be a stock of folate before pregnancy occurs. A special pregnancy multivitamin provides the optimal ratio of vitamins and minerals important for this period in your life, and thus the right amount of folate.

Below you will find some general lifestyle tips to improve fertility. Other general supplements for women include vitamins D and C to support the immune system, with vitamin C also acting as an antioxidant, protecting cells from oxidative damage from free radicals. Vitamin E and zinc also work as antioxidants and contribute to maintaining healthy cells and tissues. Zinc contributes to the normal fertility of women.

Poor quality sperm or "weak sperm" can result from an unhealthy lifestyle involving alcohol consumption, smoking, and being overweight, but the cause can also lie in medical issues.

Fertility in men

Men's fertility decreases less rapidly (than women's) with age, but like women, men's fertility does decrease as they get older. The most important criterion for male fertility is the quality of the sperm, or sperm cells. The criteria for healthy sperm are:

• the number of sperm cells
• the motility of the sperm
• the shape of the sperm

Poor quality sperm or "weak sperm" can result from an unhealthy lifestyle involving alcohol consumption, smoking, and being overweight, but the cause can also lie in medical issues. To support sperm quality, it is advisable, in addition to a healthy lifestyle, to take extra selenium and zinc. Both minerals contribute to the production of sperm, and selenium also contributes to the motility of sperm cells.

What can you do together for a fertile foundation?

• Maintain a healthy day and night rhythm (sleep at least 7 to 8 hours)
• Try to avoid stress as much as possible
• Engage in relaxation activities such as meditation, yoga, listening to music, walking
• Eat enough vegetables (350-500 grams per day), proteins, and healthy fats (omega 3)
• Exercise daily for at least half an hour to an hour (walking, gardening, cleaning)
• Engage in sports weekly
• Drink enough water
• Reduce caffeine (preferably no more than one cup of coffee per day) and avoid alcohol
• Perhaps needless to say: stop smoking
• Maintain a healthy weight

Does pregnancy not occur despite lifestyle adjustments? Then it is wise to seek medical advice. This may involve examining the quality of the man's sperm cells and checking for causes in the woman for the absence of pregnancy. Consider hormonal disruptions such as PCOS or endometriosis, blocked fallopian tubes, the absence of ovulation, or problems with the uterine lining. Do you want advice on supplements to support fertility or a desire to have children? Our orthomolecularly trained health coaches are ready on the chat or are happy to help you further in the store.

Note: this article is informative and does not replace medical advice. Always consult your treating physician or another medical expert.