Trying to conceive can make the world of vitamins and supplements feel surprisingly complicated. Which nutrients actually matter, when should you start taking them, and do you need a supplement at all?
For most couples, fertility support starts with the basics: a balanced diet and healthy lifestyle. Folic acid is particularly important for women planning pregnancy, while nutrients such as zinc, CoQ10 and omega-3 are commonly found in fertility and pre-pregnancy supplements.
If you're considering fertility supplements in Ireland, the first step is knowing which nutrients have a clear role before pregnancy and which are simply common ingredients in fertility formulas.
Which Supplements Are Worth Considering When Trying to Conceive?
There is no single fertility supplement that suits every couple. Some nutrients have an established role before pregnancy, while others are commonly included in fertility formulas but have less conclusive evidence for improving conception.
Folic Acid for Women
Folic acid is the key supplement to prioritise when planning a pregnancy. The HSE recommends a daily folic acid supplement for women who can become pregnant because it supports early development and helps reduce the risk of neural tube defects such as spina bifida.
Zinc and Male Reproductive Health
Zinc is an essential mineral involved in many functions in the body, including normal reproductive function. It can be obtained from foods such as meat, shellfish, dairy products, eggs, nuts and seeds. The HSE advises that most people should be able to get enough zinc through a varied diet and cautions against taking high-dose zinc supplements unless advised by a GP.
Zinc is commonly included in men's fertility and pre-pregnancy formulas. If you choose a zinc supplement, follow the recommended daily amount and avoid taking additional zinc unnecessarily.
CoQ10 and Male Fertility Supplements
Coenzyme Q10, or CoQ10, is naturally found in the body and is commonly included in supplements marketed for male fertility. Research has explored whether CoQ10 may improve certain measures of sperm quality, with some studies reporting improvements in semen parameters. However, evidence is still developing, and CoQ10 is not an established treatment for male infertility.
If you're considering a CoQ10-containing supplement, check the recommended daily amount and discuss it with a pharmacist or GP if you take medicines or have an existing health condition.
Omega-3 and Pre-Pregnancy Nutrition
Omega-3 fatty acids are important nutrients found in foods such as oily fish, nuts and seeds, and they are also included in some pre-pregnancy and pregnancy supplements.
Omega-3 is better viewed as part of overall nutrition when preparing for pregnancy rather than as a fertility booster. If you're already taking a prenatal or fertility supplement, check the label before adding another product to avoid unnecessarily duplicating nutrients.
When Should You Start Taking Folic Acid?
If you're planning a pregnancy, start folic acid before you get a positive pregnancy test.
The HSE recommends that women who can become pregnant take 400 micrograms (mcg) of folic acid every day, ideally starting at least three months before becoming pregnant and continuing during pregnancy as advised.
If you become pregnant without having started folic acid, begin taking it as soon as possible and speak with your GP or pharmacist for individual advice.
Some women may be advised to take a higher dose of folic acid because of certain medical conditions, medicines or previous pregnancy history. A higher dose should only be taken when recommended by a GP or other healthcare professional.
Lifestyle Habits That Support Fertility
Diet, weight, physical activity, smoking, alcohol, medicines and existing health conditions can all influence fertility and your health before pregnancy.
Regular sex matters too. The HSE advises having sex every 2 to 3 days when trying to conceive, which gives couples a good chance of becoming pregnant without needing to pinpoint the exact day of ovulation.
Eat a Balanced Diet
A varied diet provides many of the nutrients your body needs before pregnancy. Aim for plenty of fruit and vegetables alongside wholegrains, protein-rich foods and dairy or suitable alternatives.
Supplements can help meet specific nutritional needs, but they should not be used as a substitute for a balanced diet.
Maintain a Healthy Weight
Being significantly underweight or overweight can affect fertility and pregnancy. If you are concerned about your weight, speak with your GP or another healthcare professional rather than following restrictive diets or making major changes without guidance.
Avoid Smoking and Alcohol
Smoking can affect fertility in both men and women. If you are trying to conceive, stopping smoking can be an important step for your health and future pregnancy.
The safest approach is to avoid alcohol when trying to become pregnant and during pregnancy. If you need help stopping smoking or reducing alcohol, your GP or pharmacist can advise you about available support.
Stay Physically Active
Regular physical activity supports general health and can form part of a healthy pre-pregnancy lifestyle. You do not need an intense exercise routine.
Review Medicines and Existing Health Conditions
Some medicines and health conditions can affect fertility or pregnancy. If you take regular medication or have a long-term health condition, speak with your GP before trying to conceive.
Do not stop prescribed medication without medical advice. It is also worth reviewing any vitamins, herbal products or other supplements you take so your GP or pharmacist can check that they are appropriate.
When Should You Talk to Your GP About Fertility?
If you've been trying to conceive without success, it may be time to speak with your GP rather than relying on supplements alone.
The HSE advises women aged 35 or under to speak with their GP after more than one year of trying to conceive without success. For women aged 36 or over, advice is recommended after more than six months.
You may need to seek advice sooner if you or your partner has a health condition that could affect fertility, has previously had fertility treatment or takes medicines that may affect fertility or pregnancy.
Fertility difficulties can involve either partner, so assessment may consider both people. Your GP can discuss your medical history, arrange appropriate tests and refer you for specialist fertility care when needed.
Fertility & Prenatal Supplements at Ballyduff Pharmacy
Once you know which nutrients you're looking for, choosing a suitable product becomes easier. Ballyduff Pharmacy's Fertility & Pregnancy collection includes supplements for different stages, from preparing for pregnancy to pregnancy itself.
Before choosing a product, check the nutrients and amounts provided, whether you're already taking another multivitamin and whether it is intended for pre-pregnancy or pregnancy. If you take regular medication or have an existing health condition, speak with your pharmacist or GP before starting a new supplement.
What Changes Once You Become Pregnant?
Once you become pregnant, review the supplements you're taking rather than assuming they are all suitable throughout pregnancy. Continue folic acid as recommended and speak with your GP, pharmacist or maternity team about any other vitamins, herbal products or medicines you use.
You can also explore Ballyduff Pharmacy's Maternity Care range for products suited to this next stage.