The Ultimate Fertility Dietitian Guide to Choosing Fertility Supplement
Navigating the world of fertility supplements can feel overwhelming. With so many options on the market, how do you know which fertility supplement best supports your journey to conception and early pregnancy?
We’re here to simplify the choices and break down the nutrients that make a real difference. This blog includes a quick fertility supplement guide.
What’s the Difference Between Fertility, Prenatal, Preconception, and Pregnancy Supplements?
With the overwhelming number of fertility supplements on the market, it can be challenging to know which one is right for you, especially when you’re trying to conceive or boost your fertility.
Fertility, prenatal, preconception, and pregnancy supplements all share a common goal: to support reproductive health and provide essential nutrients for a healthy conception and pregnancy. However, each type has unique features tailored to specific stages of the fertility and pregnancy journey.
If you’re actively trying to conceive, a well-rounded multivitamin explicitly designed for fertility health is essential. A quality fertility multivitamin helps bridge nutrient gaps that a busy lifestyle or diet alone may not cover.
At Pristine Fertility, we specialise in creating personalised supplement plans that align with each stage of your fertility journey, from preconception to embryo implantation and through each phase of pregnancy. We go beyond the labels to focus on each supplement’s quality and specific formulation to ensure it meets your needs.
Here’s a Quick Guide to Selecting a Fertility Supplement
1. Folate
Folate is a group of essential compounds that make up vitamin B9, crucial for many bodily functions, including cell growth and DNA production.
Achieving optimal folate levels is essential for women trying to conceive, particularly in the six months leading up to and throughout pregnancy. Adequate folate intake supports healthy fetal development, helps prevent neural tube defects, and is crucial for overall reproductive health.
Folate can also be found in supplement forms, such as folic acid, folinic acid, and methylfolate. Folic acid is the only clinically proven supplement that prevents neural tube defects at least a month before conception till the first trimester.
If you have the MTHFR gene variant or certain health conditions like diabetes or coeliac disease, you may require a higher dose of folate. Considering methylfolate may be beneficial.
It is essential to work with a fertility dietitian to review your needs and get personalised advice on the most appropriate fertility supplement. Check out our previous blog for more information on the effect of MTHFR gene mutations on fertility.
2. Vitamin D
Vitamin D is widely known for its role in bone health. Still, evidence from the last two decades suggests that adequate vitamin D level is crucial for reproductive health, specifically for the development and environment of the oocyte (female egg cells).
Low vitamin D level is associated with reduced live birth rates in women undergoing in vitro fertilisation (IVF), and vitamin D receptors have been identified in reproductive tissues and appear to influence calcium-related and independent cellular pathways. However, their exact role in the development and viability of oocytes remains uncertain.
Another study examined the preconception vitamin D level in 1,191 women and found that those with sufficient level (≥75 nmol/L) was more likely to achieve clinical pregnancy and live birth than those with insufficient levels. Sufficient preconception of vitamin D also correlates with a reduced pregnancy loss risk.
Not all fertility supplements contain vitamin D; some may include only a lower amount.
If you have vitamin D deficiency, choosing a fertility supplement that offers a higher vitamin D may help improve your level. Always consult your medical doctor and fertility dietitian before commencing vitamin D supplementation.
3. Choline
A startling statistic reveals that around 90%–95% of pregnant women consume less choline than the average intake from diet alone. Choline and folate serve as methyl donors essential for neural tube closure during fetal development and are linked to brain and cognitive development in children.
Surprisingly, many fertility and pregnancy multivitamins do not contain choline or include only minimal amounts. Women of reproductive age require 425 mg of choline daily, increasing to 450 mg during pregnancy and 550 mg during lactation.
Choosing a fertility supplement with adequate choline can support fetal brain development and essential DNA pathways, helping to establish a strong foundation for a healthy pregnancy.
4. Iron
Iron is vital for transporting oxygen throughout the body, including to reproductive organs, and plays a crucial role in hormone and enzyme regulation.
Iron deficiency, common in anaemia, can lead to hormonal imbalances that disrupt progesterone production, menstrual cycles, and the regulation of prolactin and testosterone in women with ovarian dysfunction, potentially leading to infertility.
In animal studies, low iron may also reduce blood flow to the ovaries, impacting egg quality and ovulation regularity.
The iron requirement increases from 18 mg/day to 27 mg/day to support the higher blood volume and fetal development during pregnancy. Many fertility supplements contain sufficient iron to complement the iron intake from the diet. However, those with low iron levels may require additional high-dose supplements for a short period.
Regular iron screenings, ideally once a year for women of reproductive age, and consultation with a fertility dietitian can help to source the ideal fertility supplement.
5. Iodine
Iodine is an essential micronutrient vital for reproductive health and fetal development. Both iodine deficiency and excess can increase maternal and perinatal health risks during pregnancy, highlighting the importance of balanced intake.
As a trace element found in soil and water, iodine enters our diet in various forms, primarily through seaweed, fish, seafood, iodised salt, and fortified bread.
The daily recommended intake for women of reproductive age is around 150 µg, which increases to 220 µg during pregnancy and 290 µg during breastfeeding.
In addition to supporting a healthy pregnancy, the thyroid-stimulating hormone (TSH), influenced by iodine, indirectly promotes ovulation by enhancing follicular growth through its action on follicle-stimulating hormone (FSH) receptors.
Studies also found a higher iodine uptake, especially in small and developing follicles, which supports essential granulosa egg cell activities.
When choosing the best fertility supplement multivitamins, looking for a formulation that contains 150 µg of iodine daily per the current health guidelines for women trying to conceive is essential. Women with pre-existing thyroid conditions should talk to their doctor before taking a supplement.
6. Vitamin B6
Vitamin B6 is widely recognised for its role in hormone balance and fertility support. This essential vitamin is naturally present in many foods and is crucial for over 100 enzyme reactions involved in metabolism. It also helps maintain normal homocysteine levels, which is essential for fertility and pregnancy health.
Vitamin B6 is commonly included in fertility and pregnancy multivitamins. However, concerns have emerged over chronic use, as prolonged high doses of B6 (in the form of pyridoxine) may lead to severe and progressive sensory neuropathy, a condition marked by loss of bodily movement control (ataxia).
Although isolated case reports have raised concerns about potential birth defects linked to high-dose pyridoxine in early pregnancy, a more recent observational study found no evidence of such risks, even at doses averaging 132 mg daily in early pregnancy.
In response to safety concerns, Australia has capped the upper limit for vitamin B6 at 50 mg daily. European guidelines are even more conservative, recommending a maximum intake of 12 mg daily for all adults, including pregnant and lactating women.
For personalised guidance, a certified fertility dietitian can help assess different supplement options and find the best formulation for your needs.
Bottom Line
- With so many brands and formulations available, choosing the right fertility supplement can feel overwhelming, and there is no “one-size-fits-all”.
- A fertility dietitian can be invaluable in this journey, offering personalised fertility supplement recommendations that align with your unique fertility needs and pregnancy stages
