FERTILITY SUPPLEMENTS THAT REALLY WORK
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Hi everyone, welcome back to the channel.
Today we are talking about fertility supplements. This is one of the most common questions that people ask when they’re trying to conceive, and that question is: “What supplements should I take?”
There are so many recommendations online. People talk about CoQ10, zinc, inositol, vitex, adaptogens, prenatal vitamins, antioxidants, and many others. When you start looking into it, you’ll quickly find long lists of supplements that people recommend for fertility.
But that can be really overwhelming, and it can also be confusing to figure out what is actually necessary or helpful.
So instead of giving you a long list of supplements to take, I want to talk about how to think about supplements and how to approach them in a way that is safe and thoughtful.
Because the reality is that supplements can have real effects in the body, and they’re not automatically harmless just because they’re available over the counter or because they’re labeled as natural.
Supplements Are Not Automatically Safe
A lot of people assume that supplements are completely safe because they’re “natural,” but that’s not always true.
Supplements can absolutely affect the body in meaningful ways. They can influence hormones, metabolism, and many other systems.
They can also interact with medications, and in some cases they can cause side effects or problems when they’re taken in high doses or in certain combinations.
This is one reason why it’s important to be cautious when you see very long supplement lists online.
Sometimes people are taking five, ten, or even more supplements at the same time, and that can create a situation where it’s very difficult to know what’s actually helping and what might be causing problems.
More Is Not Always Better
Another thing to keep in mind is that more is not always better.
There’s a common mindset that if a small amount of something is helpful, then a larger amount must be even better.
But with nutrients and supplements, that isn’t necessarily true.
In fact, very high doses of certain vitamins or minerals can actually cause harm.
Our bodies evolved to function within certain ranges of nutrient intake, and when we go far beyond those ranges with high-dose supplements, it can sometimes disrupt the body’s normal balance.
Food First
Another principle that I think is really important is the idea of food first.
A healthy diet provides a complex mixture of nutrients that work together in ways that supplements can’t fully replicate.
Whole foods provide vitamins, minerals, fiber, antioxidants, and many other compounds that support overall health.
So while supplements can sometimes be helpful in specific situations, they should generally be seen as supplements to a healthy lifestyle, not replacements for good nutrition.
Hormones Are a Delicate System
One of the reasons that fertility supplements can be tricky is that the hormonal system is very complex.
Hormones interact with each other in ways that create a very delicate balance.
If you introduce a supplement that changes one part of that system, it can sometimes create ripple effects elsewhere.
That means a supplement that seems like it should help fertility might actually disrupt hormonal balance in certain situations.
This is why it’s important to think carefully before adding supplements that claim to “boost hormones” or dramatically change the body’s hormonal environment.
Marketing and Fertility Supplements
Another thing to be aware of is that the fertility space is full of marketing.
Trying to conceive can be emotionally difficult, and when people are struggling, they often feel motivated to try anything that might help.
Companies know this, and sometimes supplements are marketed in ways that make them seem like miracle solutions.
But in many cases, the scientific evidence behind those claims may be limited or unclear.
So it’s important to approach these products with a healthy level of skepticism.
Looking at the Evidence
When you’re evaluating supplements, one useful approach is to look at the scientific evidence.
Ask questions like:
Are there human studies supporting this supplement?
What dose was used in the research?
Were the results consistent across multiple studies?
Who funded the research?
Not all studies are created equal, and sometimes the evidence behind popular supplements is much weaker than it initially appears.
Quality Matters
If you do decide to take supplements, quality matters.
Supplements are not regulated in the same way that prescription medications are, which means there can be differences between brands in terms of purity, potency, and contamination.
Looking for supplements that are third-party tested can help provide some reassurance that the product contains what it claims to contain.
Final Thoughts
So when it comes to fertility supplements, my main advice is to approach them thoughtfully.
You don’t necessarily need to take a huge stack of supplements just because you see them recommended online.
Focus first on the foundations of health:
good nutrition
sleep
stress management
overall wellness
And if you’re considering supplements, try to base your decisions on evidence and safety rather than marketing claims or anecdotal recommendations.
Every person’s situation is different, and there’s no universal supplement stack that works for everyone.
Thank you so much for watching, and I hope this helps you think about fertility supplements in a more informed way.
If you found this helpful, feel free to like the video and subscribe to the channel for more content about fertility and reproductive health.
And I’ll see you in the next video.
Let’s get big-picture and holistic about supplements for a second.
I think it's incredibly ethical and absolutely important to drop the silver-bullet, too-good-to-be-true narrative around things like fixing eggs or overhauling hormones. If fixing infertility were as simple as swallowing the right handful of pills, no one would need IVF. And ditto for curing cancer or any other complicated biological condition.
It's true that smart, select, high-quality supplements can give you a nudge in a positive direction -- which can be wonderful. But I always want you to start from an evidence-based and realistic baseline when it comes to making choices about what supplements to take for infertility -- or for anything really.
If you haven't already watched the Which Fertility Supplements Should I Take? video above, please do. It'll save you a lot of headaches (possibly even literally), not to mention money. Plus, it'll make sure any supplements you do take are legit both from a scientific perspective and from a quality-assurance one too!
It's an easy watch under 13 minutes, and here's what I'm going to cover for you:
Dosing considerations
Food vs supplements (and food-based supplements)
Hormonal side effects
Historical times we've gotten it wrong -- a cautionary tale!
Quality control or lack of
Seriously, what's the goal?
Finding evidence-based supplement info
Which brands are legit
Disclaimer: All of this information is for educational purposes and should not replace medical care from your trusted team. Always run your options by your doctor or provider to make sure any supplement is a good fit for you, especially if you take prescription medications or have complicated health issues.
Dosing Notes: Where the research supports a clear, consistent dose, I've included it. Where you don't see a dose listed, it's intentional — either the therapeutic range varies widely, the right amount depends on your baseline levels, or the form and brand matter more than a number. Supplements like iron, zinc, and fish oil fall into that category, and giving you a single number there would actually do you a disservice. As always, run anything new by your doctor or provider before starting — especially if you're already on medications, have a complicated health history, or are in an active treatment cycle.
What supplements do I personally sell for fertility?
A lot of people are surprised that my answer to this is NONE. I don't sell any western supplements at my clinic because I believe healthcare providers -- of any type -- should never make extra money by prescribing supplements or medications. This is the ethical standard in Western mainstream medicine, and I strongly believe it should be the same in holistic healthcare too.
If you have a provider selling you 12 supplements -- typically marked up 100% from their wholesale cost -- it's hard to know what's good for you and what's another revenue stream for them. It's a big faux holistic trap.
Supplements should be available via trusted and tested 3rd-party sellers to ensure there's no conflict of interest. That's why I provide the resources people need to buy their supplements on their own with no affiliate ties to me.
So, with all of the big-picture covered, here are some of the supplements I sometimes suggest that may be helpful when taken correctly.
Iron for fertility.
I recommend iron for fertility for:
People with iron deficient anemia
People with TCM (Traditional Chinese Medicine) blood deficiency patterns (signs include: dizziness and seeing floaters in your vision, hands and feet falling asleep often, difficulty falling asleep, restless sleep, heart palpitations, pale inner eyelids, thin pulse)
Folks with scanty or missing menstrual flows
Regularly menstruating women, but only 1-2 bottles per year
After childbirth, especially with excessive blood loss
When there's low milk supply when breast or chest feeding
People with insomnia
Brands I recommend: Floradix Liquid Iron and Herbs -- liquid and fabulous, but spoils a month from opening and tastes strongly of iron; Barimelts Iron and C -- melt-away, good taste; Renzos Iron Strong -- melt-away, best for kids or those with sensitive stomachs; NOW Iron or Fergon -- consumer lab-tested and budget-friendly options less likely to cause GI upset.
Floradix Iron has been specifically okayed by the MFM perinatologist group in the Twin Cities for pregnant patients to use. It is great for pregnancy or while trying to conceive, especially if you have thin lining concerns.
Just be careful when it comes to iron supplements. Hemochromatosis is a genetic disorder that leads to too-high iron levels. If you aren't sure what your levels actually are, have your clinic run a test to be sure it's safe for you to add iron to your routine.
Fish Oil for fertility.
I recommend fish oil for fertility for:
Decreasing inflammation for immune and pain issues
Thinning the blood for circulation or clotting concerns
Certain recurring pregnancy loss cases
Anyone who doesn't regularly eat fatty fish -- take 2-3 times per week
Brands I recommend: Carlsons, Blue Ice Fermented Cod Oil, Kirkland's Best, and Nordic Naturals. Deva Vegan Omega is vegan and tests high for EPA/DHA without breaking the bank. Nordic Naturals is the brand the American Pregnancy Association endorses.
Vitamin D for fertility.
I recommend Vitamin D for fertility for:
All lower melanin skinned people living in the Midwest from November-April
Breastfed babies and lactating moms
People who test under 20 ng/ml (you don't need high Vitamin D -- prior high-dose recommendations are out of date)
Brands I recommend: Kirkland's Best, NOW, Nature's Made, Garden of Life, and Nordic Naturals. Pure Encapsulation or Carlson brands are good liquid options.
Vitamin D is fat soluble, so taking it in a liquid form like medium chain triglyceride oil can help with absorption if you have weaker digestion -- vs a pill or gummy.
Don't overdo it! If your Vitamin D is over 20 ng/ml, you probably don't need more. If it's over 35 ng/ml, you may be doing more harm than good by adding more. Too-high Vitamin D is linked to bone fractures and cancer -- more is not better.
Folic Acid (aka Folate or B9) for fertility.
I recommend folic acid for fertility for:
People who are trying to conceive or actively pregnant -- take most days of the week
People who have had abnormal pap results -- take at a higher dose
Anyone who has taken methotrexate, but only AFTER they are given the okay to start by their MD
Those with the MTHFR mutation
People who are in their first trimester of pregnancy -- and often beyond
Dosing: Women under 30 should take 400 mcg/day; ages 30-40 should take 800 mcg/day; 40+ or with MTHFR, abnormal paps, or methotrexate history should take 1200+ mcg/day.
Brands I recommend: Jamieson Chewable B Multi is a solid option without super-high doses. Doctor's Best Folate is budget-friendly. New Chapter Fermented B Vitamin Liquid is a good liquid option.
Folate is the naturally occurring form found in food, while folic acid is the synthesized supplement version. Based on the most recent data (and contrary to what social media will say), both are actually equally bioavailable for most people -- you do NOT need to buy expensive 5-methylfolate to get good results.
However, there are two situations where 5-MTHF is worth the upgrade:
Post-methotrexate: Methotrexate works by blocking the enzyme that converts folic acid into its active form, and that pathway can remain compromised even after the medication is discontinued. 5-MTHF bypasses that conversion entirely and arrives already in the active form.
Homozygous MTHFR C677T: This variant can reduce conversion efficiency significantly enough that 5-MTHF is a reasonable preference -- not because folic acid doesn't work, but because you're fighting the conversion inefficiency on top of already needing higher doses. Heterozygous carriers generally do fine with standard folic acid at adequate doses.
Prenatal Vitamins for fertility.
I recommend prenatal vitamins for fertility for:
To take regularly for 3 months prior to trying to conceive
Every other day or even every 3rd day after that, if you eat a varied diet (or most days if you don't)
Brands I recommend: Smarty Pants Gummies (really!), One a Day Prenatal Advanced (Consumer Lab's current top pick), Nature Made Prenatal + DHA and TheraNatal Complete also test well.
My two cents: I'd much rather a person eat well first, but a reputable prenatal vitamin brand can help make sure nothing is missing.
Probiotics for fertility — really!
I’ve got a whole blog post about probiotics for fertility and pregnancy-specific concerns —as probiotics for fertility is one a lot of folks miss.
I recommend probiotics for fertility for:
Anytime you take antibiotics, have a yeast infection, or BV -- Saccharomyces boulardii is your best probiotic option during antibiotics because it's yeast-based and the antibiotic won't kill it OR if you take a more general probiotic take at least 2 hours apart from any antibiotics so they can both work well
Those with digestive or anxiety-related main concerns
Folks with endometriosis or PID (pelvic inflammatory disease)
Everyone every-now-and-then for good measure -- including while pregnant and nursing
Brands I recommend: For vaginal suppositories: VagiBiom (available online and often at CVS, Walmart, Walgreens). For oral options: Align, Culturelle, Jarrow, Swanson, Garden of Life, Nature's Way, RePHresh (for vaginal flora), and Spring Valley all pass quality tests. Rotating various types can be helpful since certain strains address certain issues.
Before taking probiotic supplements, I'd love it if you could also choose unpasteurized fermented foods first. Did you know only one serving of some sauerkrauts has a larger variety and number of beneficial bacteria than an entire bottle of supplements? Try kefir, kombucha, miso soup, sauerkraut, kimchi, fermented vegetables, and yogurt when you can.
Magnesium for fertility.
Magnesium can help with:
Relaxing cramping muscles
Blocking the chemicals that cause cramps (prostaglandins)
Reducing inflammation
Turning down pain signals in the nervous system
Calming the stress response via cortisol regulation
Supporting mood and reducing anxiety
Boosting cellular energy production
Keep in mind that magnesium doesn't exist in supplement form as a pure mineral -- it's always attached to something else (glycine, citrate, oxide, etc.) to make it stable and absorbable. That compound has its own weight. So when a label says "Magnesium Glycinate 1000mg," that 1000mg is the weight of the whole molecule -- magnesium plus glycine. The actual magnesium content is only a fraction of that. A capsule labeled "Magnesium Glycinate 1000mg" typically contains around 140mg of elemental magnesium. So when research says "360mg of magnesium daily reduced painful periods," they mean 360mg of the actual mineral (elemental magnesium) -- which might require 2,500mg+ of magnesium glycinate by label weight to achieve.
I recommend magnesium for:
Migraines: magnesium citrate 600mg/day, divided into 2-3 doses
Bad period cramps: magnesium glycinate, 300-400mg elemental magnesium/day. For best results, start mid-cycle rather than only during your period -- it takes time to build tissue levels.
Pregnancy leg cramps: magnesium bisglycinate chelate
Constipation: higher doses of magnesium citrate or oxide
Long-term PPI (heartburn medication) users: PPIs often deplete magnesium, and sometimes supplementation isn't enough to restore normal levels -- talk to me, I have other suggestions if you're afraid to go off PPIs
Trouble falling asleep: magnesium glycinate or Epsom salt baths before bed
Brands I recommend: NOW Magnesiums, Deva Vegan Mag Bisglycinate, and Natural Vitality Calm.
Epsom salt baths and magnesium sprays seem to get magnesium into the body with less digestive or laxative effect. I recommend 2 cups of Epsom salt in a 15-minute bath as needed. Remember, higher doses of any type of magnesium are more likely to cause loose stools.I think it’s incredibly ethical and absolutely important to drop the silver-bullet, too-good-to-be-true narrative around things like fixing eggs or overhauling hormones. If fixing infertility were as simple as swallowing the right handful of pills, no one would need IVF. And ditto for curing cancer or any other complicated biological condition.
And those are my most frequently suggested fertility supplements with the accompanying situations that make me suggest them!
Now, what about all the It Starts with the Egg supplements or suggestions on fertility forums?!
More targeted supplements -- the "if this, then that" tier
The supplements below are more targeted than the ones above -- they tend to be relevant for specific diagnoses, particular patterns of infertility, or situations where there is a clear deficiency. I would not suggest most of these across the board. Think of the list above as broadly useful, and this list as more specialized and situational -- more worth discussing with your provider before adding.
Of course, there's a huge list of other supplements you'll hear suggested. I'm more than happy to talk about lots more in-depth options in-person, and I'm very familiar with the most common suggestions. Here's a little about my take -- in alphabetical order:
Alpha-Lipoic Acid (ALA)
What the research suggests: A broad antioxidant that helps protect eggs and sperm from oxidative damage. Has been studied for subclinical hemorrhage (SCH -- a type of early pregnancy bleeding) with some promising results. Also supports mitochondrial function, which matters for egg quality.
Note: You do NOT need to pay more for the R-form -- the standard form works well.
Brands: Puritan's Pride Alpha Lipoic Acid 200mg
B-12
What the research suggests: Especially important for ovulation -- B12 deficiency has been linked to anovulation (absence of ovulation). An absolute must for vegans and a strong recommendation for most vegetarians, since B12 is found almost exclusively in animal products.
Brands: Mason Natural, Nature Made
B Vitamins (complex)
What the research suggests: Covers the same ground as B12 above, but also includes folate and other B vitamins that support hormonal metabolism, energy production, and nervous system function. Useful when you want broader B coverage rather than targeting B12 alone.
Brands: Kirkland Signature Super-B Complex
Vitamin C
What the research suggests: A water-soluble antioxidant that supports egg and sperm quality by reducing oxidative damage. Also plays a role in progesterone production -- particularly useful for luteal phase deficiency or low progesterone. The corpus luteum (the structure that produces progesterone after ovulation) has one of the highest concentrations of Vitamin C in the body.
Dose: 500-1000mg/day; higher doses tend to cause GI upset and diarrhea -- more is not better.
Brands: Natures Plus Chewable Orange Juice JR, Solaray Vitamin C Powder, Swanson, Microingredients Organic Acerola Powder
Chromium (Picolinate)
What the research suggests: May help improve insulin sensitivity and blood sugar regulation. Most relevant for people with PCOS, type 2 diabetes, or obesity-related infertility -- conditions where insulin resistance is a driver of hormonal disruption.
Brands: 365, EZmelts, GNC, Puritan's Pride, Spring Valley
CoQ10 (Ubiquinol)
What the research suggests: One of the most well-researched fertility supplements. CoQ10 is essential for mitochondrial energy production -- and eggs are among the most mitochondria-dependent cells in the body. Supports both egg quality and sperm motility. Research is most robust for diminished ovarian reserve and advanced maternal age.
Dose: 200-600mg/day of standard CoQ10; for 40+, ubiquinol 100-200mg/day is preferred (it's the pre-converted form your body can use more directly).
Brands: Doctor's Best with Black Pepper, Swanson Ubiquinol (for 40+), Garden of Life Gummy
Vitamin E
What the research suggests: A fat-soluble antioxidant that supports uterine lining development and implantation. Commonly used -- often alongside low-dose aspirin -- for thin lining that is not responding well to estrogen. Also has mild blood-thinning and anti-inflammatory effects and supports hormonal balance more broadly.
Dose: 400 IU/day. Natural form (d-alpha-tocopherol) is significantly better than the synthetic form (dl-alpha) -- worth checking your label.
Note: This is a blood thinner -- watch for unusual bruising or bleeding. More is not better.
Brands: Natural, GNC, Solgar Liquid
L-Arginine
What the research suggests: A precursor to nitric oxide, which dilates blood vessels and improves circulation. Used to enhance blood flow to the uterus and ovaries, which matters for lining development, response to ovarian stimulation medications, and egg quality. Also studied for male factor (improved sperm parameters). Relevant for cases with poor pelvic blood flow, past placental issues, or high-resistance Doppler scans.
Dose: 2-3g/day
Brands: Swanson, Vitacost
L-Carnitine
What the research suggests: Similar territory to CoQ10 -- supports mitochondrial function and energy production in cells. Also studied as an antioxidant for both egg and sperm quality. Some evidence for improving sperm motility specifically. Often used alongside CoQ10 rather than instead of it.
Brands: Bluebonnet, Doctor's Best, Jarrow Formulas
L-Theanine
What the research suggests: Not a direct fertility supplement, but worth mentioning for people whose primary barrier is stress and anxiety. Supports calm focus without sedation. By reducing cortisol and modulating the stress response, it can address a meaningful upstream driver of hormonal disruption -- particularly for people who can't fall asleep or feel chronically wired and exhausted.
Brands: Doctor's Best, Jarrow, GNC, Nature's Trove, Swanson
Myo-Inositol
What the research suggests: Best studied for PCOS and insulin resistance. Inositol is involved in insulin signaling, and supplementation has been shown to improve egg quality, ovulation regularity, and hormonal profiles in PCOS patients. Often paired with D-chiro-inositol at a 40:1 ratio to mirror the body's natural balance.
Dose: 2-4g/day; often combined with D-chiro-inositol at a 40:1 ratio
Brands: NOW
Pycnogenol
What the research suggests: A pine bark extract with potent anti-inflammatory and circulation-improving effects. Studied for endometriosis (where it appears to reduce lesion size and pain) and male factor infertility (improved sperm quality). One of the more interesting supplements in this space -- not yet widely used clinically, but the research is promising enough to pay attention to.
Dose: 100-200mg/day
Note: Look for Pinus pinaster as the source -- other forms are less expensive but not as well-researched. This is one worth spending a little more on.
Selenium
What the research suggests: An important cofactor for thyroid hormone conversion -- relevant because thyroid dysfunction is one of the more common and underdiagnosed contributors to fertility problems. Also an antioxidant. Most beneficial when there is an actual deficiency; food sources like Brazil nuts (just 1-2 per day) cover it efficiently for many people.
Dose: 100-200mcg/day if supplementing -- but check your prenatal first, and don't stack. Selenium toxicity is a real concern at higher doses.
Brands: Spring Valley, 365, NOW, MegaFood, Nature's Way
Zinc
What the research suggests: Essential for egg maturation, sperm production, and testosterone metabolism. Deficiency is linked to poor sperm parameters and disrupted ovulation. Often already included in prenatals at adequate levels -- so check before adding extra, as too much zinc can interfere with copper absorption and become counterproductive.
Brands: Solgar Zinc Picolinate, Vitacost Chelated Zinc Glycinate 30mg, Cold-Eeze Lozenges, Mary Ruth's Liquid Ionic Zinc
Finding reliable supplement information
If you're a Life Healing Life patient, let me know if you'd like to discuss supplements more in-depth. If you'd like to check out the research and hard data on various supplements, Examine.com is a great resource -- it not only compiles the research, but rates each study's strength and notes how much the various studies agree or contradict one another.
I have and will continue to consult ConsumerLab to suggest brands that are of the best quality, most consistent, and most cost-effective.
No matter where you are in your life -- puberty, periods, fertility, pregnancy, perimenopause, menopause -- I hope this gives you a great foundation for all things supplements. Thanks for reading!
Warmly,
Nicole
Nicole Lange
LICENSED ACUPUNCTURIST
HOLISTIC FERTILITY EDUCATOR
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So this is a subject I know a lot of you are hoping for a magic bullet quick and easy answer on. Which vitamins and supplements actually help infertility.
Now this is a huge topic. I could do entire videos on individual supplements. And maybe I will in the future. But for now I wanna give you the best overview possible. So this is the Which Fertility Supplements Should I Take video and here's what you're about to learn.
Pump the brakes. Before you put anything in your body we have to start out by getting clear about why you need to be smart about potential fertility and other risks so that you can land on the legit best safest options for you.
Finding high quality evidence. Once you're clear about being safer with supplements, I wanna tell you where to research and fact check anything you're considering or that's suggested to you to find out what's truly worth your money and your efforts.
And last, finding quality brands. Here I'll teach you how to find the brands that you can trust to deliver the ingredients they claim they have in 'em. Because spoiler alert, many don't.
Okay. So people tend to think that natural is generally safe and that more might be better. But especially for supplements, too much can be straight up harmful. So my very first warning is about high dosing.
You would not eat a barrel of oranges or 50 pounds of fish a day. So you probably shouldn't take the vitamin C or fish oil equivalent. At least not long term. Vitamin D for example does all sorts of really nifty things if you're deficient. But if you're not, you taking a supplement with a very high dose of it can make you really sick.
Vitamin C can cause diarrhea and stomach upset. High dose CoQ10 can cause nausea and trigger wicked headaches in people. High dose fish oil can cause bleeding and low blood pressure. Melatonin can make depression worse. The list goes on and on.
So more is not better. Especially long term. And by long term for fertility I'd say three months would be my absolute max for taking a relatively high dose of most things.
And let's just explore that vitamin C equivalent to a barrel of oranges idea a bit more here. An orange isn't at all the same thing as a vitamin C pill or supplement. Another thing that might not exactly make supplements dangerous, but definitely makes them pretty flawed, is lack of complexity. There are all sorts of other nutrients and interplay that happen in food that a pill is never gonna replicate.
So it's way better to just eat the food that contains the specific nutrient that you're wanting than to take a bunch of the lab made specific nutrient by itself.
And you might be saying to yourself, "But Nicole, my supplement isn't lab made. It's made out of real food. And it's real ingredients." And to that, I'd say, okay. But that pill that's got three types of mushrooms and beets and licorice and alfalfa in it? How much of that stuff can they get in a pill or even a handful of those pills?
The food is gonna be better. Beyond food being more complex and more complete, and the dose of the nutrients you'll get from food being not bonkers high, supplements can actually hurt you in several other very real ways.
Next on the list is by making bad ripple effects. DHEA and melatonin for example are common fertility supplement suggestions. But they're actual hormones. And if you change one hormone you will make ripples in other hormones. Because hormones are all kicking in and turning off based on interconnected feedback loops. This is why high dose melatonin can make you stop ovulating. And DHEA supplementation can make you start to grow facial hair and develop a deeper voice.
And it's not just the supplements that are hormones themselves. There are loads of other supplements that have known secondary effects on hormones. And then those hormonal changes can make either positive or negative secondary ripples depending on whether they're actually needed by your particular unique body or not.
Chasteberry, otherwise known as Vitex, is a supplement I get asked about all of the time. And it does this sort of secondary hormonal change. People who need the hormonal changes it creates feel good and have better cycles on it. But I've seen plenty of people who don't need these changes take it, and stop cycling for several months.
You really really need to understand what your body is telling you and what your hormones are actually doing. And it is possible to do this and understand this.
If you haven't already done tests, I've got multiple videos and handouts about which tests are helpful. And also about how to interpret your body's signs and symptoms to make an observation-based educated hypothesis.
I have people who do this and then they go in and they ask their doctors for the exact test for what they think they have. And the doctors are always impressed at how much they knew before they even ran the test.
I teach how to do this in the Nursery module in my 90 day program.
Now my third word of supplement warning is just look at history. There is a rich sad history of supplements being touted as cure-alls only to find out that they're straight up toxic.
We used to put lead in food and toothpaste. We used to use mercury as a medicine. More recently, people have taken herbs that have classically been used very safely for specific things and abused them in other ways. And then gotten very sick or even died as a result.
Now these might seem like pretty extreme examples. But too much iron or vitamin A can cause organ damage. And higher dose supplements with vitamin E or calcium seems to increase certain cancer risks in certain people.
The point is, the more immoderate and extreme ways that we start to take vitamins and supplements, the more we risk bad outcomes that people in the future might look back at and say "duh" about.
Consideration number four, quality control.
Vitamins and supplements aren't necessarily tested for purity or even content. So there's always a risk of hazardous accidental substitutions, pesticides and other impurities, especially in herbal formulas.
Now some Chinese herbs that are imported have also been shown to be 'contaminated' with over the counter medications like Sudafed and ibuprofen. And when the New York state attorney general's office conducted an investigation in 2016 on store brand supplements at four big national retailers, GNC, Target, Walgreens, and Walmart, they found that the dietary supplements that they were testing often didn't contain the full dose they were advertising, or sometimes ANY of the main ingredients that they were purportedly selling at all. Instead they were often full of fillers that contained potential allergens that weren't even listed on the ingredients.
Side note. I really do love Chinese herbs. I prescribe Chinese herbs. I take them myself. And when they're given by a skilled provider who is fully trained and who buys their herbs from a company that uses third party purity testing, Chinese herbs can be fantastic for lots of things. But make sure that's what you're taking if you take them.
My final warning is holistic but a huge one. Vitamins and supplements are often crazymaking. This is because supplements are a super slippery slope when it comes to succumbing to something that I call putting on Baby Blinders.
Now, Baby Blinders is basically the mindset that all you care about is if something is technically good for your fertility. Or even if someone says it's good for your fertility and it might not be. And then you go all in without actually noticing what it's doing to your body, your mind, and your quality of life.
Now when you put on the Baby Blinders, before you know it you'll be taking 25 supplements and doing 25 things that are arguably helpful, but you're doing them in a way that makes you feel entirely stressed out and threatened and overwhelmed. Which ironically creates a very real sense of danger that makes your body wanna get pregnant less the harder and harder you try.
So, one supplement alone is definitely not gonna take over your entire life and hurt you in this way. But 15 supplements, plus the worry that you've got 15 things to fix which is why you're taking the supplements, plus the cost, plus the possible side effects and adverse interactions, and the energy you're spending going to see providers who are giving you all these supplements and telling you that you've got all this stuff to fix. At best? That's often one step forward and two or three back.
So be aware. Certain supplements are well-studied and can do cool things if you have specific circumstances and fertility needs. For example, inositol can improve ovulation rates in people with anovulatory PCOS that's been linked to underlying insulin issues. And L-Carnitine seems to pretty reliably improve sperm in cases of low sperm counts and motility.
But, way more often than not, people put way too much energy and effort into taking lots of things that aren't so backed by science. And it's a waste of their resources. If you wanna get savvy on which supplements are actually worth taking you need to look for unbiased and evidence-based sources of supplement research. And that website that's all about fixing your egg quality? Or that provider who has shelves and shelves of supplements to sell you? They might not actually be unbiased or research-backed at all.
Then again, they might be. But the point is you really have to fact check it yourself. And thankfully there's a really great one stop shop that can help a ton. My number one go to easy place, if I had to pick just one, is a website called Examine.com. Now when you go to this site, which I get absolutely no financial kickback from, you will see a ton of free info, and even more if you subscribe. And you can type in the supplement you're thinking of taking and it's gonna pull up an entire page where it breaks down the dosing and background info, as well as the research conclusions from many many many studies. All funneled into one place.
And it's also gonna add notes about possible flaws in these studies. Now, if the results are consistent it's gonna tell you that from study to study, and it's gonna tell you so much more. The people who run Examine.com call themselves 'the neutral Switzerland of dietary and supplement data' which I love.
Now the one downside of this site is that they don't have every possible supplement. But there are a ton and it's constantly expanding.
Some other places you can look include websites of trusted non-fertility medical clinics or colleges, like Mayo or Harvard. Or on the National Institute of Health's Office of Dietary Supplements pages. I'll put some links in the video description.
I already mentioned a whole bunch of big name stores were selling supplements that didn't even contain the main ingredient they claim they were selling. So once you decide that it's a good idea to add a supplement, you also need to know what brand is gonna deliver a quality product. Consumerlab.com is another site with some free and some paid content that's worth checking out. Again, not affiliated.
Much of what they do is compare different brands and give recommendations on what to buy. Now I'll be honest. This is a site where you're probably gonna have to pay a little bit to get what you need. But if you're on a lot of supplements already or you're in the thick of fertility struggles and you really wanna research and be sure what you're taking is legit, it's probably worth the cost of subscribing for a year.
Again, not affiliated with this site. I currently pay for both of these sites myself.
So that's it. When it comes to 'best fertility supplements', now you can see why there's no such thing as a one-size-fits-all. But you've got what you need to dig in and do a little fact-finding and get to the heart of what you need while also staying safe and healthy too.
If you wanna be able to understand more about what your unique body and your symptoms and your menstrual cycle are telling you, I'd love you to check out my program. There's an entire module diving into the nuts and bolts of all things reproductive. From feedback loops to signs of hormonal issues and so much more.
Here's what we just covered. Pump the brakes. I shared five very important things to be aware of. High dosing, ripple effects, history, quality control, and those crazy making Baby Blinders.
Finding high quality evidence. Now you can fact check recommendations and see if they're actually worth taking.
And last, finding quality brands. Now you know where to look to find which brands to trust.
Did this video make you think about fertility supplements differently? Let me know in the comments. And as always, thank you for spending this time with me.
Now get out there, eat the rainbow, and be moderate in what you do. I'll see you again soon.
Beyond the letters after a practitioner’s name.