11 Natural Fertility Tips Backed by Medical Experts

2. Prioritize folate and essential micronutrients (with medical guidance)

Folate is one of the best-supported nutrients for preconception and early pregnancy health. Medical experts recommend starting folic acid before trying to conceive to reduce the risk of neural tube defects and to support healthy egg development. Many clinicians also check micronutrient status—iron, vitamin B12, vitamin D, zinc and magnesium are common targets—because deficiencies can affect ovulation and sperm quality. Instead of self-prescribing multiple pills, ask your clinician for a blood panel and tailored advice. If a deficiency is found, your provider can advise on dose and form. In practice, that might mean a standard 400–800 mcg folic acid supplement plus adjustments based on your test results and medical history. For couples in mixed diets, think about getting some of these nutrients from food—liver or fortified cereals for iron, leafy greens for folate, and nuts for magnesium—paired with supplements only when recommended.