🌸 5 Supplements to Support Your Body When You’re TTC
Affiliate Disclosure: This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no additional cost to you. I only share products I personally use or recommend in my professional experience as a nurse. Thank you for supporting this site and the resources I create.
When you’re trying to conceive (TTC), it can feel like there’s a new supplement recommendation every time you scroll. The truth? You don’t need a dozen pills to make progress, but the right foundational ones can make a big difference.
As a fertility nurse, I always remind patients that supplements work best on top of a nourished, balanced body not instead of it. So let’s simplify it.
Here are five key supplements I often recommend exploring to support hormone health, egg quality, and overall preconception wellness.
🩺 1. Prenatal Multivitamin
Why it matters:
Think of your prenatal as your nutritional insurance policy. It fills common gaps in folate, iron, iodine, vitamin D, and B12 that are essential for early fetal development and hormonal balance.
What to look for:
Methylated folate (5-MTHF) instead of folic acid which is easier to absorb and utilize.
Iron bisglycinate (gentle on the stomach) or iron free
A comprehensive formula that includes choline, vitamin D, and iodine.
Pro tip: Start your prenatal at least 3 months before trying to conceive to build nutrient stores.
💧 2. Omega-3 Fatty Acids (DHA + EPA)
Why it matters:
Omega-3s support healthy hormone production, reduce inflammation, and improve egg and sperm quality. They’re also crucial for your baby’s brain and eye development once you conceive.
What to look for:
At least 1000 mg combined EPA + DHA per day.
A third-party tested fish oil or algae-based option if you’re plant-based.
Pro tip: Take it with meals that contain fat for better absorption.
🌿 3. CoQ10 (Ubiquinol)
Why it matters:
CoQ10 is an antioxidant that supports mitochondrial energy, basically, the battery power inside your eggs and sperm. It can help protect cells from oxidative stress and support overall reproductive longevity.
What to look for:
Ubiquinol form (active and more absorbable than ubiquinone).
Around 200–300 mg daily, taken with a meal that includes fat.
Pro tip: If you’re over 30 or undergoing fertility treatment, CoQ10 is often one of the first add-ons worth discussing with your provider.
🧠 4. Magnesium
Why it matters:
Magnesium supports over 300 enzyme reactions in the body including those that regulate stress hormones, blood sugar, and muscle relaxation (ahem, including your uterus).
What to look for:
Magnesium glycinate or malate for best absorption and least GI upset.
300 - 400 mg per day, usually in the evening to promote relaxation and sleep.
Links to my favorites: powder and unflavored, and capsule form
Pro tip: If you’re dealing with PMS, anxiety, or sleep issues, magnesium can be a quiet game-changer for both cycle regularity and calm.
☀️ 5. Vitamin D3 + K2
Why it matters:
Vitamin D plays a big role in hormone production, immune function, and egg quality. Low vitamin D levels are linked to irregular cycles and reduced IVF success rates, yet they’re incredibly common.
What to look for:
D3 (cholecalciferol) form with K2 (menaquinone-7) for optimal absorption.
Dosage depends on your blood levels, ask your provider to check before supplementing heavily.
Pro tip: Pair with healthy fats (like avocado or olive oil) for best absorption.
🔬 Personalizing Your Supplement Plan with HTMA
Every body’s fertility journey is unique and so are its nutrient needs. While general supplement recommendations can provide a strong foundation, understanding your individual mineral balance can take your preconception support to the next level.
That’s where HTMA (Hair Tissue Mineral Analysis) comes in.
This simple, non-invasive test measures the mineral and heavy metal levels stored in your body’s tissues, giving a deeper look at how your system is actually functioning, not just what shows up in bloodwork.
By reviewing your HTMA results, we can identify patterns like:
Low magnesium or zinc impacting hormone production
Calcium and copper imbalances affecting ovulation
High stress minerals (like sodium/potassium ratios) that influence adrenal and thyroid health
With that insight, we can customize your supplement plan choosing the right forms, dosages, and timing to support your body’s unique chemistry and fertility goals.
✨ If you’d like to learn more about HTMA testing or work with me one-on-one to review your results, you can book a consultation or reach out via the Fertility Nurse NJ contact form.
💗 Final Thoughts
Remember: supplements should support your foundation, not replace it. The basics (nutrient-dense food, hydration, sleep, and stress management) matter just as much as what’s in your pill organizer.
Your body is incredibly smart. These key nutrients just give it the extra support it needs to do what it’s designed to do.
🩺 Always talk with your provider before starting new supplements, especially if you’re undergoing fertility treatment or taking prescription medications.
Medical Disclaimer: The information provided in this post is for educational and informational purposes only and is not intended as medical advice. It should not replace individualized care or professional guidance from your healthcare provider. Always consult your physician or qualified health professional regarding any questions or concerns about your health, fertility, or medical conditions.
- Lauren Cranmer, RN
