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- Oct 01, 2026
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You can support your fertility naturally by keeping a healthy weight, not smoking, avoiding alcohol and taking folic acid and iodine before pregnancy. Both partners should start preparing at least three months before trying to conceive, because new sperm take about three months to develop.
How this guide was put together: Reviewed by Yurie Sato (BHSc Naturopathy) against current research, including guidance from the NHMRC, healthdirect and Your Fertility and a Cochrane systematic review, and updated as new evidence emerges. See our editorial policy or meet our practitioners.
This guide covers the nutrients, herbs and lifestyle changes that may support fertility for women and men. It also explains when it is time to see a doctor.
How common are fertility problems in Australia?
About one in six Australian couples have trouble getting pregnant, and a male factor may contribute to around half of these cases. This is why both partners should be part of any preconception plan.
Infertility is usually defined as not falling pregnant after 12 months of regular unprotected sex. Many couples who take longer than this still go on to conceive, with or without help.
When should you see a doctor about fertility?
Talk to your doctor if you are under 35 and have been trying for 12 months or more, or if you are over 35 and have been trying for 6 months. You can also see your doctor straight away if you think you may have a fertility problem.
Your GP can arrange tests for both partners and refer you to a fertility specialist if needed. Australian guidelines recommend that men and women are checked at the same time to avoid delays.
What lifestyle changes can support fertility?
Daily habits can affect egg and sperm health, so these changes matter for both partners. Research shows people are twice as likely to improve their health when their partner does it with them.
- Aim for a healthy weight. Being a healthy weight increases a woman's chance of getting pregnant, and men who are overweight have lower sperm quality on average.
- Stop smoking and avoid recreational drugs. Smoking, heavy drinking and drugs such as anabolic steroids can damage sperm and cause fertility problems.
- Cut out alcohol. Australian guidelines advise that women who are pregnant or planning a pregnancy should not drink alcohol. Men should avoid heavy drinking to protect sperm quality.
- Keep the testes cool. Saunas, spas, hot baths and tight underwear can raise testicle temperature and lower sperm quality.
- Know that age plays a part. Women's fertility falls gradually with age and the drop becomes more noticeable after 35, while men's sperm quality starts to decline from around 45.
Some women also ask whether the body's pH can affect their chance of falling pregnant. We cover this in our guide to fertility, pregnancy and pH levels.
Which nutrients matter most before pregnancy?
A pregnancy multivitamin is a simple starting point for women trying to conceive. Check the label, because not every formula contains the same nutrients or amounts.
For a step-by-step plan, see our guide to pre-conception programs for natural fertility.
Folic acid
Folic acid is a form of folate, a B vitamin your baby needs for brain, spine and nerve development. Australian advice is to take 400 micrograms (mcg) of folic acid daily for at least one month before pregnancy and for the first three months of pregnancy.
Some women need a higher dose, for example if there is a family history of neural tube defects (birth defects of the brain and spine). Your GP can tell you the right dose for you.
Iodine
Iodine helps make thyroid hormones, which support normal brain development in babies. A daily 150 mcg iodine supplement is recommended when you are planning a pregnancy, pregnant or breastfeeding.
If you have a thyroid condition, speak to your doctor before taking iodine.
Choline
Choline is a nutrient the body uses to build cells and send nerve signals. One study found that women with lower choline levels in pregnancy had a higher risk of a baby with a neural tube defect.
Eggs, meat and legumes are good food sources. Check whether your pregnancy multivitamin includes choline.
Omega-3 DHA
DHA (docosahexaenoic acid) is an omega-3 fat found in oily fish. It is a building block of the baby's brain and eyes.
If you take an omega-3 DHA supplement, choose one that is tested for mercury and other contaminants.
Can herbs like vitex support women's reproductive health?
Vitex agnus-castus, also called chaste tree or chasteberry, is traditionally used in Western herbal medicine to support a healthy menstrual cycle. In studies it was usually taken for around three months.
One study often quoted for fertility tested a combination product that contained vitex as well as green tea, L-arginine and vitamins, so the results cannot be linked to vitex alone. There is not yet enough reliable evidence to show vitex helps with fertility on its own.
Paeonia (peony) and licorice are traditionally used together in Chinese and Japanese herbal medicine to support female hormonal balance. These herbs should only be taken with a qualified practitioner, as licorice can raise blood pressure and is not recommended in pregnancy.
Speak to your healthcare professional first. Vitex may interact with medicines that affect hormones or dopamine, including hormonal contraceptives, fertility treatment and hormone therapy.
Vitex may not be safe during pregnancy or breastfeeding, so stop taking it once you are pregnant. If you have polycystic ovary syndrome (PCOS) or another hormonal condition, work with your GP as well as your naturopath.
What nutrients support male fertility?
New sperm take around three months to develop. This means changes men make today may show up in sperm quality a few months from now.
For more practical tips, read our guide on how to support men's fertility naturally.
Zinc
Zinc is a mineral the body needs for normal sperm production and healthy testosterone levels. Low zinc is linked with poorer sperm quality.
Our naturopaths can help you work out whether you are getting enough zinc from your diet, or whether a zinc supplement may suit you.
Selenium
Selenium is a mineral that sperm need to develop and move normally. In one trial, selenium helped improve sperm movement in men who had low selenium levels to begin with.
More is not better, because both low and high selenium levels have been linked with poorer sperm. Stick to the dose on the label or the one advised by your practitioner.
Antioxidants and CoQ10
Oxidative stress happens when unstable molecules called free radicals build up and damage cells, including sperm. Researchers estimate it plays a part in 25% to 87% of male fertility problems.
Coenzyme Q10 (CoQ10) is an antioxidant your body makes to help cells produce energy, and ubiquinol is its active form. A large Cochrane review found antioxidants such as CoQ10 may improve the chance of a live birth for couples at fertility clinics, but the evidence is still very low quality.
CoQ10 may make the blood thinner warfarin work less well. Talk to your doctor before taking it if you use any blood-thinning medicine.
Tribulus
Tribulus terrestris is traditionally used in Ayurvedic medicine as a tonic for male vitality. Evidence for its effect on fertility is limited, so it is best used with practitioner guidance.
Fertility nutrients at a glance
This table sums up the key nutrients and herbs covered above. Always read the label and check with your healthcare professional before starting something new.
| Nutrient or herb | Mainly for | How it may help | Things to know |
|---|---|---|---|
| Folic acid | Women | Needed for baby's brain, spine and nerve development | Start at least one month before trying |
| Iodine | Women | Helps make thyroid hormones for baby's brain development | Check with your doctor if you have a thyroid condition |
| Choline | Women | Used to build cells and send nerve signals | Not in every pregnancy multivitamin, so check the label |
| Omega-3 DHA | Women | A building block of baby's brain and eyes | Choose a contaminant-tested fish oil |
| Vitex (chaste tree) | Women | Traditionally used in Western herbal medicine to support a healthy menstrual cycle | Stop once pregnant, may interact with hormonal medicines |
| Zinc | Men | Needed for normal sperm production and testosterone levels | Ask a naturopath about your zinc intake |
| Selenium | Men | Needed for normal sperm development and movement | Too much can be harmful, follow the label |
| CoQ10 or ubiquinol | Men | Antioxidant that supports cell energy production | May reduce the effect of warfarin |
How can you lower your exposure to everyday chemicals?
Some common chemicals, such as BPA (bisphenol A) in some hard plastics and phthalates in soft plastics and fragrances, may affect reproductive health. Australian advice is for both partners to reduce exposure to harmful chemicals at home and at work.
You do not need a detox program to do this. Simple changes help:
- Do not heat food in plastic containers, and use glass or stainless steel where you can.
- Wash fruit and vegetables well before eating.
- Choose fragrance-free personal care and cleaning products.
- Follow safety advice and wear protective gear if you work with chemicals.
"The most common thing we see in store is couples where only one partner is preparing for pregnancy. We encourage both partners to start a preconception plan together, about three months before trying, and to bring in any supplements they already take so we can check for doubling up."
Yurie Sato, Qualified Naturopath, Mr Vitamins [PRACTITIONER TO CONFIRM]
How do you choose a quality fertility supplement?
In Australia, supplements are regulated by the Therapeutic Goods Administration (TGA). Look for one of these numbers on the label:
- AUST L: a listed, lower-risk medicine made from pre-approved ingredients. The TGA does not assess whether it works before it goes on sale.
- AUST L(A): an assessed listed medicine. The TGA has checked the evidence for its health claims and it may carry a "TGA assessed" symbol.
- AUST R: a registered, higher-risk medicine. These have stricter controls and are assessed by the TGA before sale.
Explore our fertility support supplements and men's supplements and vitamins to compare options.
Not sure where to start? Our qualified naturopaths and nutritionists can help you and your partner build a preconception plan.
Speak with a practitioner for free in any of our eight Mr Vitamins stores.
Find your nearest storeImportant: This article is general information only and is not a substitute for medical advice. Always read the label and follow the directions for use.
If you are pregnant, trying to conceive, taking medicines or managing a health condition, speak to your healthcare professional before taking any supplement or herb.
Frequently asked questions
How long before trying to conceive should I start taking supplements?
Both partners should start preparing at least three months before trying, as new sperm take about three months to develop. Women should start folic acid at least one month before conception.
Should men take supplements when trying to conceive?
Men can benefit from preparing too, and zinc and selenium are both needed for normal sperm. Evidence for male fertility supplements is still limited, so a healthy lifestyle comes first.
Is it safe to take vitex while trying to get pregnant?
Vitex may interact with hormonal medicines and may not be safe during pregnancy. Only take it with advice from a qualified practitioner, and stop once you are pregnant.
How much folic acid do I need before pregnancy?
Australian advice is 400 mcg of folic acid daily for at least one month before and three months after conception. Some women need a higher dose, so check with your GP.
Does CoQ10 help with fertility?
A Cochrane review found antioxidants such as CoQ10 may improve live birth chances for couples at fertility clinics, but the evidence is very low quality. Talk to a practitioner before starting, especially if you take blood thinners.
When should we see a fertility specialist?
See your GP if you are under 35 and have been trying for 12 months, or over 35 and trying for 6 months. You can see your doctor sooner if you think there may be a problem.
References
- Katz DJ, et al. The first Australian evidence-based guidelines on male infertility. Med J Aust. 2025;223(11). mja.com.au
- healthdirect Australia. Infertility. healthdirect.gov.au/infertility
- Your Fertility. Healthy eating and exercise. yourfertility.org.au
- Your Fertility. A weighty matter for men. yourfertility.org.au
- Your Fertility. Pre-conception checklist for men. yourfertility.org.au
- Your Fertility. Women are often told their fertility falls off a cliff at 35. But is that right? yourfertility.org.au
- Your Fertility. Thinking about having a baby? yourfertility.org.au
- National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. 2020. nhmrc.gov.au
- NSW Health. Vitamins and minerals in pregnancy: folate and iodine. health.nsw.gov.au
- National Health and Medical Research Council. Iodine supplementation for pregnant and breastfeeding women. nhmrc.gov.au
- MotherSafe, Royal Hospital for Women. Vitamins and minerals in pregnancy and breastfeeding. 2019. seslhd.health.nsw.gov.au
- Shaw GM, Finnell RH, Blom HJ, et al. Choline and risk of neural tube defects in a folate-fortified population. Epidemiology. 2009;20(5):714-9.
- Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-71.
- Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide. 2nd ed. Sydney: Churchill Livingstone Elsevier; 2010.
- Roemheld-Hamm B. Chasteberry. Am Fam Physician. 2005;72(5):821-4. aafp.org
- Westphal LM, Polan ML, Trant AS. Double-blind, placebo-controlled study of FertilityBlend: a nutritional supplement for improving fertility in women. Clin Exp Obstet Gynecol. 2006;33(4):205-8.
- National Center for Complementary and Integrative Health. Chasteberry. nccih.nih.gov
- Dugoua JJ, Seely D, Perri D, Koren G, Mills E. Safety and efficacy of chastetree (Vitex agnus-castus) during pregnancy and lactation. PubMed 18204102
- Bone K. Clinical applications of Ayurvedic and Chinese herbs: monographs for the Western herbal practitioner. Warwick: Phytotherapy Press; 1996.
- MSD Manual Consumer Version. Licorice. msdmanuals.com
- Healthy Male. Preconception health explained. healthymale.org.au
- Fallah A, Mohammad-Hasani A, Hosseinzadeh Colagar A. Zinc is an essential element for male fertility: a review of Zn roles in men's health, germination, sperm quality, and fertilization. J Reprod Infertil. 2018;19(2):69-81. PubMed 30009140
- Scott R, Macpherson A, Yates RW, Hussain B, Dixon J. The effect of oral selenium supplementation on human sperm motility. Br J Urol. 1998;82(1):76-80. PubMed 9698665
- Selenium and fertility in animals and man: a review. Acta Vet Scand. 1996;37(1):19-30. PubMed 8659343
- de Ligny W, Smits RM, Mackenzie-Proctor R, et al. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2022;5(5):CD007411. PubMed 35506389
- Landbo C, Almdal TP. Interaction between warfarin and coenzyme Q10. Ugeskr Laeger. 1998;160(22):3226-7. PubMed 9621803
- Barrett JR. Fertile grounds of inquiry: environmental effects on human reproduction. Environ Health Perspect. 2006;114(11):A644-9.
- Therapeutic Goods Administration. How we regulate medicines. tga.gov.au
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