The Fertility Boost: Smart Supplement Tips for TTC & IVF
Supplements play an important role in supporting fertility and preparing your body for pregnancy. While folate often gets the most attention, other nutrients like choline, vitamin B12, vitamin B6, riboflavin (B2), betaine, methionine, vitamin D, iodine, and DHA are equally important for egg quality, fertility, and a healthy pregnancy.
Why choline? It is essential for fetal brain and neural tube development, yet most prenatals do not include enough or any of it, and many people do not get enough through diet alone. Choline works together with folate, vitamin B12, B6, riboflavin, betaine, and methionine in one-carbon metabolism, which is critical for DNA methylation and gene expression during early development. Studies suggest that combining multivitamin B, choline, betaine, and omega-3 PUFAs may protect better against neural tube defects than folate alone.
The Importance of Starting Slow
When introducing any new supplement, start with a quarter of the recommended dose for the first week, then gradually increase. This allows your body to adjust and helps you identify any sensitivities before committing to the full amount.
Signs You May Be Over-Supplementing
Common symptoms include digestive upset (nausea, bloating, constipation), fatigue or feeling "wired but tired," headaches, irritability, skin changes, or metallic taste. Listen to your body as these are signals to reduce your dose.
Food Sources for Key Reproductive Health Nutrients
Choline: Eggs (especially yolks), beef liver, salmon, chicken
Folate: Dark leafy greens, legumes, asparagus, avocado
B Vitamins (B12, B6, B2): Animal proteins (meat, fish, dairy, eggs), nutritional yeast
Vitamin D: Fatty fish, egg yolks, sunlight exposure
Iodine: Seaweed, dairy, eggs
DHA: Fatty fish (salmon, sardines, mackerel), algae
Testing is a Smart First Move
Testing nutrient levels helps personalize supplementation and prevents excess intake that can cause these uncomfortable side effects. For those already eating nutrient-rich diets, a lighter supplement or food-first approach may be a better fit.
Timing is crucial
Since eggs take about 90 days to mature, it is best to start quality prenatal supplements containing methylated folate and choline at least three months (ideally six months) before trying to conceive. Adding antioxidants such as CoQ10 and omega-3s supports mitochondrial health in eggs and sperm.
Not all prenatals are created equal. Look for third-party tested formulas without synthetic fillers or folic acid, with bioavailable forms of nutrients suited to your body.
Supplements are effective only when personalized and balanced. Taking too much does not improve outcomes and may cause harm. Pay attention to your body's signals, get tested if necessary, and seek trusted guidance.
References
Li K, Wahlqvist ML, Li D. Nutrition, One-Carbon Metabolism and Neural Tube Defects: A Review. Nutrients. 2016;8(12):763. doi:10.3390/nu8120763
Fett R. It Starts with the Egg. 2nd ed. 2021.
Zeisel SH. Importance of choline for brain development. J Am Coll Nutr. 2006;25(3 Suppl):237S-245S.
Note: Always consult with your healthcare provider before making significant dietary changes, especially when trying to conceive.
