When it comes to fertility, the conversation tends to focus almost entirely on women. But here’s the truth: conception is a shared journey — and the nutritional health of both partners plays a significant role in the outcome.
Whether you’re just starting to think about trying for a baby or you’ve been on this path for a while, optimising your nutrition is one of the most empowering steps you can take. The right supplements can support hormone balance, egg and sperm quality, and your body’s overall readiness for pregnancy.
For Women: Laying the Nutritional Foundation for Fertility
Folate (Active B9) — Start Before You Conceive
If there’s one supplement every woman should prioritise when trying to conceive, it’s folate. As we covered in our article on folic acid vs. folate, the active form — methylfolate — is the most bioavailable option, especially for women with the MTHFR gene variant.
Folate supports healthy cell division from the very first moments of conception and is critical in preventing neural tube defects in early pregnancy. Start taking it at least three months before you plan to conceive to build optimal levels in your body.
Vitamin D — More Than a Sunshine Vitamin
Low Vitamin D levels have been consistently linked with reduced fertility in women. This essential nutrient supports the reproductive hormones that regulate your menstrual cycle and plays a direct role in egg development.
Given that a large proportion of people in the UK are deficient — especially through the autumn and winter months — supplementing with Vitamin D is a smart move for any woman looking to support her fertility naturally.
Magnesium — Hormonal Harmony From the Inside Out
Magnesium is involved in over 300 enzymatic processes, including those that regulate oestrogen and progesterone. When magnesium levels are low, hormonal balance can suffer — leading to irregular cycles, worsened PMS, and disrupted ovulation.
A quality magnesium supplement helps keep your hormonal environment stable, which is exactly the foundation you want when trying to conceive.
Omega 3 — Supporting Egg Quality and Inflammation
Chronic low-grade inflammation is one of the lesser-known factors that can impact fertility. Omega 3 fatty acids help regulate inflammatory pathways and have been shown to support egg quality — particularly important for women in their late 30s and beyond.
Omega 3s also support a healthy uterine lining, creating the best possible environment for implantation.
Iron — Don’t Overlook This One
Iron deficiency is surprisingly common in women of reproductive age, and low iron levels can interfere with ovulation. Building your iron stores before pregnancy also helps to prevent anaemia during it. If you feel frequently fatigued or are experiencing heavy periods, it’s worth checking your levels and supporting them with a well-absorbed iron supplement.
For Men: Because Sperm Health Matters Just as Much
Around half of all fertility challenges are linked to male factors — yet men’s nutritional health in this context is rarely discussed. The good news is that sperm health responds remarkably well to the right nutritional support. And since sperm takes approximately 74 days to fully develop, starting supplements early makes a genuine difference.
Zinc — The Male Fertility Mineral
Zinc is arguably the most important mineral for male reproductive health. It plays a central role in testosterone production, sperm formation, and sperm motility. Low zinc levels are directly associated with reduced sperm count and quality. A daily zinc supplement is one of the simplest, most evidence-backed steps a man can take to support his fertility.
Vitamin D — Yes, Men Need It Too
Just as with women, Vitamin D supports testosterone levels and sperm quality in men. Research has shown that men with higher Vitamin D levels tend to have better sperm motility — meaning the sperm are better equipped to reach and fertilise an egg.
Omega 3 — Building Better Sperm
Omega 3 fatty acids are found in high concentrations in healthy sperm. They support sperm membrane integrity, motility, and morphology (shape). Men who supplement with Omega 3 regularly have been shown to produce sperm with significantly better structural quality.
Vitamin C and Antioxidants — Protecting Sperm from Damage
Sperm are particularly vulnerable to oxidative stress — damage caused by free radicals in the environment and in the body. Vitamin C is a powerful antioxidant that helps protect sperm DNA from this damage, supporting both count and motility.
A Joint Approach to Fertility
Fertility isn’t just a women’s health issue — it’s a whole-couple conversation. When both partners invest in their nutritional health at the same time, the cumulative benefit is far greater than either could achieve alone.
Start with the essentials, be consistent, give your body time to respond, and — most importantly — be kind to yourselves throughout the process.
Body by Nature Supplements has everything you need to support your fertility journey, naturally and with confidence.
Always speak to your GP or a qualified healthcare professional before starting a new supplement regime, especially when trying to conceive.