Best Fertility Vitamins for Men and Women

By Toni Henning
Edited by Kelli Harris

Published November 19, 2021.

Vitamins to increase fertility

It takes both a man and a woman to create a healthy embryo. With that said, it comes as no surprise that there is an abundance of natural fertility supplements to improve egg quality and quantity in women, and sperm motility and morphology in men. Let's take a look at what's readily available today to assist men and women improve their odds of fertility.

Should You Take Vitamin Supplements for Fertility?

Taking vitamins on a regular basis to boost fertility can help both men and women increase their chances of conception. Women fall pregnant in a shorter period of time by improving egg quality and in men, they can increase sperm motility.

Best Vitamins for Female Fertility

There are a number of prenatal vitamins to increase your chances of getting pregnant. Here are a few that will benefit you the most:

Vitamin B

Folic acid, commonly known as vitamin (B9) is used by pregnant women to lower the chance of neural tube abnormalities in their children. Other vitamin B supplements are also vital in playing a role in your fertility. Vitamin B is found in the following foods: broccoli, brussels sprouts, leafy green vegetables, peas, chickpeas, and kidney beans, and breakfast cereals.

Vitamin E

Vitamin E is an anti-aging antioxidant and works to mend cells. It is also a vital component for the ovaries and to maintain egg quality for improved fertility in women. Vitamin E is found in the following foods: vegetable oils, nuts, sunflower seeds, and green leafy vegetables.

Vitamin D

Vitamin D is necessary for the production of healthy hormones. Vitamin D is found in the following foods: oily fish, red meat, egg yolks, and fortified foods.

Fish Oil

It has the potential to improve egg quality, which is crucial for conception and beneficial for a baby's brain development. Fish oil is found in the following foods: salmon, mackerel, tuna, herring, sardines, nuts, and seeds.

Coenzyme Q10 (CoQ10)

The benefits range from improving egg quality to thickening the uterine lining, especially in women over the age of 40. This can be found in the following foods: pork, beef and chicken, fatty fish, vegetables, oranges, strawberries, soybeans, lentils, peanuts, sesame seeds, and pistachios.


This vitamin has antioxidant properties that may aid in the development and release of healthy uterine follicles. The following are good sources: whole grains and dairy products, including milk and yogurt, pork, beef, turkey, chicken, fish, shellfish, and eggs.

Best Vitamins for Male Fertility

Folic Acid

Folic acid, which will increase the health of the sperm as well as the offspring. The following foods are a good source of folic acid: asparagus, avocado, beef liver, black-eyed peas, broccoli, brussels sprouts, and spinach.

Coenzyme Q10 (CoQ10)

Studies demonstrate that CoQ10 improves morphology, motility and boosts sperm count. CoQ10 combats oxidation and protects sperm from damage. The following are good sources: organ meats like liver, heart, and kidney, fatty fish like herring, sardines and mackerel, spinach, broccoli, cauliflower, strawberries, oranges, lentils, and sesame seeds.

Vitamin C

Vitamin C is a powerful antioxidant that can reduce cellular damage throughout the body and increase iron absorption. It also supports sperm count and mobility. Vitamin C is found in the following foods: citrus fruit, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes.


Low selenium in men might result in infertility by reducing sperm motility and semen quality. These foods are a good source of selenium: brazil nuts, milk, yoghurt, pork, beef, turkey, chicken, salmon, yellowfin tune, shellfish, eggs, lentils, and bananas.


Men with low zinc levels may have poor sperm numbers and low sperm quality. Oysters contain the most zinc, but red meat and poultry provide the majority of zinc in the modern diet. Other good food sources include beans, nuts, crab, lobster, whole grains, and fortified breakfast cereals.

Fish Oil

Fish oil contains omega 3 fatty acids, which make it an excellent source of fertility vitamins for males. These foods are rich in omega 3 fatty acids: tuna, salmon, mackerel, herring, sardines, nuts, seeds, soybean oil, canola oil, eggs, and yogurt,

What Food is Bad for Egg Health?

  • High consumption of red and processed meats, such as beef, bacon, hot dogs, and sausage.
  • Some studies found that high ultra-processed carbs are bad for egg health.
  • Baked foods, like pastries, donuts, and cakes, particularly ones that are fried or contain margarine.
  • High-fat dairy products may have sex-specific fertility effects due to their fat content.

What Food is Bad for Sperm Health?

  • Processed meats and the intake of trans- and saturated fats can decrease sperm count.
  • Soy products contain phytoestrogens, estrogen-like compounds that come from plants. Excessive soy intake might decrease sperm concentration.
  • Both BPA and chemicals within pesticides act as xenoestrogens. These are chemicals that mimic estrogen just like the phytoestrogens in soy products.
  • High-fat milk, cream, and cheese are associated with decreased sperm motility and abnormal sperm shape.

Final Verdict: Vitamin Supplements are Good for Fertility

The above are the best vitamins amongst the many for people trying to conceive. These conception fertility prenatal vitamins are all available in our food, but not necessarily in the concentration that we need. Shop around for the best multivitamin that contains the sufficient amount of vitamins discussed in this article.