Supplements I'm Taking to Prepare for Pregnancy, As A Dietitian

Prenatal Multivitamin

I spent a lot of time researching prenatal vitamins, and I actually started taking them about three months before my wedding. That’s because our eggs develop over roughly a three-month window, so what we eat and the nutrients we take in during that time really matter. Starting prenatals a few months before trying to conceive helps build up nutrient stores so your body is ready when it’s time to grow a baby.

Being a dietitian, I know how important it is to eat a whole-food based and nutritious diet. But I also know that there are some gaps that even the best diet can't fill, especially when we’re looking at preparing for pregnancy.

At first I was overwhelmed by the sheer volume of supplements marketed for preconception, but I quickly became frustrated by how many of these supposed supplements to aid fertility were underdosed or missing key nutrients.

My Prenatal Choice

I then came across the brand Fullwell, which was founded by a dietitian, and I was very impressed with all the research, the formulations, the dosing. It ticked all the boxes. You can use my link to save $$ on their site. They also have other supplements like a Men's Fertility Trio, fish oil, Iron Bump and more. I have my husband on the men's supplement.

One thing I particularly liked about Fullwell is it didn't include iron. As someone whose body tends to be high in iron (I have a condition called haemochromatosis), iron isn't something I want to routinely take. This is also convenient for a lot of women as iron can cause constipation and other GI side effects.

FullWell is designed as an easy-to-tolerate formula, but because the nutrients are included in evidence-based doses, it does mean taking eight capsules per day. I know that sounds like a lot, but those amounts are there for a reason. They support fertility, pregnancy, and breastfeeding, and many of these nutrients are really hard to get consistently from food alone.

I split the dose taking half with breakfast and half with dinner. If capsules are really not your thing, the Needed powder prenatal is another fantastic option that I have also tried.

I really love that the brand includes essential nutrients many other prenatals skip out on (or don't provide enough of), like choline, magnesium and calcium. They also third-party test for contaminants, allergens, and heavy metals via an independent lab for every lot. It's formulated by Registered Dietitians, supported by MDs and OBGYNs. I personally would definitely recommend it as a dietitian myself.

Click here to shop both women's and men's essential vitamins around fertility and healthy pregnancy. *This is not sponsored, but I do get an affiliate commission, so thank you for using my link!

Fish Oil

Omega 3s play a really important role in our health, and they’re often included among supplements to aid fertility thanks to their role in inflammation and cell health. I try to get most of mine from food first, usually by aiming for two servings of oily fish like salmon or sardines each week. But realistically, there are definitely weeks when I don’t quite get there, so I like having an omega 3 supplement as a bit of a safety net.

The essential fatty acids DHA and EPA found in fish oil help support heart, brain, eye, and immune health, and they also have anti inflammatory effects. For the past few years I’ve been using Nordic Naturals, as they use fresh, wild caught fish and their products are non GMO, gluten free, and dairy free, with no artificial colors, flavors, or preservatives. I also love that I’ve never had fishy burps with them. If that ever happens with any brand, keeping the bottle in the fridge can really help.

Click here to shop the Omega-3 I use.

Choline Supplement

Choline is a really important nutrient during pregnancy. It helps with neural tube development, supports the placenta, and plays a role in brain development from infancy right through childhood. The tricky part is that most women don’t get enough, estimates suggest around 90 to 95 percent fall short.

You’ll find choline in foods like liver, egg yolks, chicken, beef, and dairy, but it’s also one of the most valuable supplements to aid fertility because so many women fall short. Even with a balanced diet though, it can still be hard to consistently meet the recommended amounts. The prenatal I take includes about 55 percent of the Daily Value for pregnancy and breastfeeding.

I'm trying to top this up by eating 2 eggs most days at breakfast. But life happens, and some days that just doesn’t go to plan, so on those days when I’m not getting as much through food, I like to add an extra choline supplement.

Click to shop the choline supplement I take.

Probiotics

This is one I only recently started taking, because the research on probiotics for fertility and preconception is still emerging. It isn’t conclusive yet, but there’s growing interest in how certain strains may support both the gut and vaginal microbiome. If you’re choosing a supplement, look for Lactobacillus strains such as L. rhamnosus or L. reuteri, as these are the most commonly studied.

Alongside supplements, I also like to get probiotics from food where I can. Yogurt, kefir, and fermented foods like sauerkraut or kimchi are great everyday options to help support overall gut and vaginal health.

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Coq10 Supplements For Fertility

When it comes to egg health, CoQ10 may help protect eggs from oxidative stress and support the mitochondria (the “energy centers” of the cell). Healthier mitochondria can mean better egg quality and potentially better embryo development. Some early research suggests CoQ10 may be especially helpful for people in their mid-30s and beyond, or for those with reduced ovarian reserve. That said it’s not a magic pill, and results can vary.

Click to shop the Coq10 supplement I take.

Always look for the form ubiquinol as this is more easily absorbed.

Inositol

Inositol is a vitamin-like compound found naturally in foods such as fruit, beans, grains, and nuts. It plays a role in insulin signaling and cell communication, which is why it has gained a lot of attention in women’s health.
For me and many of my PCOS clients it has helped regulate menstrual cycles.

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Melatonin

Emerging research suggests that when the circadian rhythm is disrupted and melatonin levels are low, implantation rates may be reduced and early pregnancy can be harder to maintain. Melatonin also acts as an antioxidant so has the ability to combat oxidative stress and improve egg quality.

Thankfully I sleep quite well but melatonin is something I have decided to add to my supplement regimen at a low dose.

In some countries, such as the UK, melatonin is prescription-only, so it won’t be accessible to everyone.

Click to shop the melatonin supplement I take.