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Spend five minutes on #ttc TikTok and you'll see it: someone holding up a bottle of Mucinex, a "fertility blend" with a discount code, or a row of capsules she credits for her positive test. When you want a baby this much, all of it feels worth a try.
A few fertility supplements do have real evidence behind them. Most of what goes viral doesn't. Here's how to tell them apart, which ones are worth asking your provider about, and which hacks you can skip without a shred of guilt.
The short answer
Most fertility supplements sold online aren't backed by good evidence, but a few are worth knowing about. Folic acid, usually in a prenatal vitamin, is the one every person trying to conceive should take, starting at least a month before trying. CoQ10 has promising research in women with low ovarian reserve, low vitamin D is worth correcting, and myo-inositol is an option mainly for PCOS. You can skip Mucinex, herbal "fertility blends" and progesterone cream you haven't been prescribed.
Products in this article
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Best prenatal to start with
Nature Made Prenatal + DHA at Amazon
Jump to review -
Best CoQ10 if your provider suggests it
Needed CoQ10 Ubiquinol at Amazon
Jump to review -
Best DHA add-on
Nordic Naturals Prenatal DHA at Amazon
Jump to review
What researchers found when they checked #ttc TikTok
In 2024, a team at Maven Clinic took the 100 most popular TikTok videos under #ttc and checked every tip against the medical evidence. More than half (57%) promoted at least one strategy with no scientific evidence base. Only 27% of the videos came from traditional health care professionals, and those were far less likely to include unsupported advice: 18.5%, compared with 75.8% of videos from creators with no health care background.
Nearly one in five videos linked to products the creator could profit from, and 72% of those included unsupported information. With only 18 videos in that group, the gap wasn't statistically significant, so treat it as a warning sign rather than proof.
The strategies that came up most were Mucinex, fertility supplements and probiotics, progesterone, fertility massage, and cutting out caffeine and alcohol completely. Here's what the evidence says about each.
5 viral fertility hacks the evidence doesn't back
1. Mucinex for cervical mucus
The theory goes like this: guaifenesin, the active ingredient in Mucinex, thins the mucus in your chest, so maybe it thins cervical mucus too and helps sperm get through. The evidence behind it is one small study from 1982 of 40 couples, with no comparison group. Without one, there's no way to know whether the medicine made any difference, and no controlled trial has tested it since.
If you're worried about your cervical mucus, mention it at your next appointment. It can be a clue to things your provider can actually check, like whether you're ovulating. Our guide to the signs of ovulation explains what normal changes look like through your cycle.
2. Herbal "fertility blend" supplements
Search for fertility supplements on Amazon and you'll find dozens of capsules promising hormone balance, better eggs and regular cycles in one bottle. Many mix herbs such as vitex (chasteberry), maca, ashwagandha and shatavari, sometimes in a "proprietary blend" that doesn't say how much of each you're getting.
There are two problems with that. The FDA doesn't approve supplements for safety or effectiveness before they're sold, so the company is the only one vouching for what's inside. And some of these herbs aren't a good idea once you're pregnant, which you can be for a couple of weeks before a test turns positive. The NIH says there isn't enough reliable evidence to know whether chasteberry helps with infertility, and that it may be unsafe during pregnancy.
If you're still drawn to a blend, look for one that lists exact amounts, show the label to your provider, and plan to stop the day you get a positive test.
3. Progesterone cream without a diagnosis
Over-the-counter progesterone creams are often sold to women who suspect a short luteal phase. But the American Society for Reproductive Medicine says no test for luteal phase deficiency has proven reliable, and no treatment for it has been shown to improve pregnancy rates in natural, unstimulated cycles.
Prescription progesterone does have real uses, such as supporting IVF cycles. That's exactly why it should come from your provider, at a dose chosen for you. If your tracking shows a luteal phase of 10 days or less, bring that data to your appointment instead of to the supplement aisle.
4. Fertility or "womb" massage
Abdominal massage is marketed as a way to boost blood flow to the uterus and clear blockages. A massage can be a lovely way to relax in a stressful season. The research behind the fertility claims is thin, though: a few small studies, mostly in people going through IVF, and nothing showing that massage opens blocked tubes or helps you conceive on your own. If it helps you unwind, enjoy it. Just don't pay extra for a fertility promise.
5. Cutting out caffeine completely
This one is half right. Going "totally clean" on coffee isn't something the guidelines ask of you. ACOG's view is that moderate caffeine, under 200 mg a day (about one 12-ounce cup of coffee), doesn't appear to be a major factor in miscarriage or preterm birth.
If quitting makes you feel better, go ahead. If you're feeling guilty over one cup, you can let that go. Constant worry takes its own toll, and our guide to whether stress affects fertility covers what the research says about that.
Alcohol is the exception
Caffeine in moderation is fine, but the CDC says there's no known safe amount of alcohol during pregnancy or when you're trying to get pregnant. Since you can be pregnant for a couple of weeks before a test can tell you, the simplest approach while you're trying is to skip it.
Fertility supplements with real evidence behind them
If you're looking for supplements to help you get pregnant, the list of fertility supplements with research worth taking seriously is short, and most of it comes with conditions. Folic acid is the only one meant for everyone.
| Supplement | Who the evidence is for | How strong it is |
|---|---|---|
| Folic acid (in a prenatal) | Everyone trying to conceive | Strong, for preventing neural tube defects |
| CoQ10 | Women with low ovarian reserve, mostly in IVF | Promising, from small trials |
| Vitamin D | People whose levels are low | A link in IVF studies, not proof |
| DHA and omega-3s | Pregnancy, if your prenatal lacks it | Weak for fertility itself |
| Myo-inositol | Women with PCOS | Limited and inconclusive |
| Herbal "fertility blends" | No group in particular | Not enough reliable evidence |
Folic acid: the one everyone needs
Folic acid won't make you more fertile. What it does is protect the pregnancy you're hoping for. Your baby's neural tube, which becomes the brain and spine, forms in the first weeks after conception, often before you know you're pregnant. The U.S. Preventive Services Task Force recommends 400 to 800 mcg of folic acid a day, starting at least one month before you try. A prenatal vitamin is the easiest way to get it, along with iodine, iron and usually DHA.
You may have read that you need methylfolate instead if you have an MTHFR variant. The CDC says people with common MTHFR variants can process folic acid, and that folic acid is the only form of folate shown to prevent neural tube defects. Our guide to prenatal vitamins to get pregnant goes through the label line by line.
Best prenatal to start with
1. Nature Made Prenatal with Folic Acid + DHA
The simplest way to cover folic acid before you conceive. One softgel a day gives you folic acid (the form the CDC and USPSTF recommend), 200 mg of DHA, iron and iodine. It's USP Verified, so an independent lab has checked that the bottle holds what the label says.
Good to know: There's no choline in it, so eggs and other choline-rich foods matter. The DHA comes from fish oil, which some people notice as an aftertaste.
Shop on AmazonCoQ10: promising, mostly for low ovarian reserve
Coenzyme Q10 helps cells make energy, and eggs need a lot of it. Most of the research is in women with diminished ovarian reserve going through IVF. In a 2018 randomized trial of 169 women under 35 with low reserve, those who took CoQ10 for 60 days before IVF had more eggs retrieved and more good-quality embryos. Pregnancy and live birth rates leaned higher too, though the difference wasn't statistically significant. A 2024 meta-analysis of six trials found higher clinical pregnancy rates with CoQ10, while noting the trials were small.
That's encouraging for a specific group. It isn't proof that CoQ10 helps everyone who's trying. If you're over 35, have been told your reserve is low, or are getting ready for IVF, it's a reasonable thing to ask your provider about.
Best CoQ10 if your provider suggests it
2. Needed CoQ10 (200 mg Ubiquinol)
A single-ingredient CoQ10, with nothing extra you'd double up on. Each softgel has 200 mg of ubiquinol, one of the most studied forms, so one a day reaches the low end of the doses used in fertility research. It's labeled for both partners. Our Needed CoQ10 page has the details.
Good to know: CoQ10 isn't routinely recommended for everyone trying to conceive, so check with your provider first, especially if you take blood thinners. Don't stack it with a preconception formula that already contains CoQ10. It also has far fewer reviews than the bigger brands.
Shop on AmazonVitamin D: worth fixing if you're low
Most vitamin D research in fertility comes from women having fertility treatment. A 2018 review of 11 studies, covering about 2,700 women going through IVF or similar treatment, found that those with adequate vitamin D levels were more likely to have a live birth than those who were low. Those were observational studies, so they show a link, not that taking vitamin D changes the outcome.
In practice, that means correcting a deficiency makes sense, while extra vitamin D on top of normal levels has no proven benefit. Your prenatal probably already contains some. Ask your provider whether a blood test is worth doing before you add more.
Omega-3s and DHA: more for pregnancy than for fertility
DHA matters for your baby's brain and eyes, which is why most good prenatals include it. The fertility evidence is weaker. In a study of about 2,400 women trying to conceive in the U.S., Canada and Denmark, eating more omega-3s was linked to getting pregnant faster in the North American group, but taking fish oil supplements wasn't.
So think of DHA as part of a healthy pregnancy rather than a fertility booster. If your prenatal doesn't include it and you don't eat low-mercury fish a couple of times a week, a standalone DHA supplement fills the gap.
Best DHA add-on
3. Nordic Naturals Prenatal DHA
The DHA supplement to pair with a prenatal that doesn't have it. Two softgels give you 830 mg of omega-3s, most of it DHA, plus 400 IU of vitamin D3. It's unflavored, purity tested and one of the most highly rated omega-3s on Amazon.
Good to know: It's fish oil, so it isn't vegetarian. The extra vitamin D adds to whatever your prenatal already has. If your prenatal includes DHA, you probably don't need this.
Shop on AmazonMyo-inositol: for PCOS, and even then not settled
If you have PCOS, your provider may suggest myo-inositol, which has been studied for cycle regularity and ovulation. It isn't a general fertility supplement. Even for PCOS the evidence is still unsettled: the review behind the 2023 international PCOS guideline called it limited and inconclusive. If that's you, our guide to how PCOS affects fertility is a good place to start before your next appointment.
Line up your labels before you add a bottle
Many fertility formulas already combine folate, vitamin D, CoQ10 and inositol. Before you buy a second product, put the labels side by side so you don't double up on anything, and take both to your provider if you're unsure.
What about fertility supplements for men?
His health matters too, but the evidence for male fertility supplements is mixed. A 2022 Cochrane review of 90 trials and more than 10,000 men found that antioxidant supplements may raise live birth rates, but rated that evidence very low certainty, and the men studied were already being seen for subfertility. In the largest single trial, FAZST, about 2,400 couples planning fertility treatment were randomly assigned to have the man take folic acid and zinc or a placebo. Live birth rates were the same in both groups, and semen quality didn't improve.
A few things matter more than any bottle: not smoking, moderating alcohol and getting to a healthy weight. If you've been trying for a year, or six months if you're 35 or older, ask about a semen analysis. And if he takes testosterone, that's worth raising with a doctor first: the American Society for Reproductive Medicine says testosterone treatment lowers sperm production, and that men should avoid it while they're trying to have biological children.
If he still wants a supplement, our Eu Natural Conception for Him page goes through what's in it and what it can't do.
How to check a fertility supplement claim before you buy
Before any fertility supplement from your feed goes in your cart, run it past these five questions.
- Who's saying it? A licensed clinician, or someone with a discount code? Anyone can be wrong, but in the TikTok study, creators with no health care background were about four times as likely to share unsupported advice.
- What's the evidence? Look for randomized trials in people. Testimonials and studies in cells or mice don't count.
- Is the promise specific? "Supports hormone balance" isn't a measurable result. "More eggs retrieved in IVF" is.
- Does the label list exact amounts? A proprietary blend hides how much of each ingredient you're getting. A USP Verified or NSF Certified seal means an independent lab checked the contents.
- Is it standing in for care? If you're under 35 and have been trying for a year, or 35 or older and trying for six months, the next step is a fertility workup, not another bottle.
The bottom line
For most people trying to conceive, the TTC supplements worth taking come down to a short list: a prenatal with folic acid, started a month or more before you try, plus food that covers choline and DHA. CoQ10, vitamin D and inositol each have a place for specific people, after a conversation with your provider.
Everything else on your feed can wait for better evidence. Skipping it doesn't mean you're doing less for the baby you're hoping for. It means your energy goes to the things that work. When you're ready to shop, our fertility supplements collection includes a note on what each product can and can't do.
Fertility supplements FAQ
Do fertility supplements work?
A few have evidence, for specific people. Folic acid protects an early pregnancy and is recommended for everyone trying to conceive. CoQ10 has promising results in women with low ovarian reserve, and correcting low vitamin D may help. Most products marketed as fertility supplements haven't been tested in good trials.
What supplements should I take to get pregnant?
A prenatal vitamin with 400 to 800 mcg of folic acid, started at least one month before you try. Look for iodine, iron and DHA too. Anything beyond that, like CoQ10 or inositol, is worth discussing with your provider first.
What supplements help with fertility?
Folic acid has the strongest evidence and is recommended for everyone trying to conceive. CoQ10 may help women with low ovarian reserve, correcting a vitamin D deficiency may help, and myo-inositol is an option for PCOS. Herbal blends sold for fertility don't have reliable evidence behind them.
Does Mucinex help you get pregnant?
There's no good evidence that it does. The idea rests on one small study from 1982 of 40 couples with no comparison group. No controlled trial has shown that guaifenesin improves pregnancy rates, so it isn't something to take for fertility without talking to your provider.
Should I take CoQ10 when trying to conceive?
It depends on your situation. The best evidence is in women with diminished ovarian reserve preparing for IVF, where CoQ10 was linked to more eggs retrieved and better-quality embryos. It isn't routinely recommended for everyone, so ask your provider first, especially if you take blood thinners.
Is myo-inositol good for fertility if I don't have PCOS?
There's little evidence for it outside PCOS. Most inositol research is in women with PCOS, and even there, the review behind the 2023 international PCOS guideline found the evidence limited and inconclusive. If you don't have PCOS, it isn't considered a general fertility supplement.
Are fertility supplements regulated by the FDA?
Not before they're sold. The FDA doesn't approve dietary supplements for safety or effectiveness, and the company is responsible for what's in the bottle. A USP Verified or NSF Certified seal means an independent lab checked that the contents match the label.
Do fertility supplements for men work?
The evidence is mixed. A 2022 Cochrane review found antioxidants may raise live birth rates in subfertile men, but rated that evidence very low certainty. In the large FAZST trial, folic acid and zinc didn't improve semen quality or live birth rates. Healthy habits and a semen analysis after a year of trying matter more.
References
- Jahnke H, Henrich N, Salem W, Shah N. Evaluating the evidence base for TikTok videos on strategies for becoming pregnant. O&G Open. 2024;1(4):038 PubMed Central
- Check JH, Adelson HG, Wu CH. Improvement of cervical factor with guaifenesin. Fertil Steril. 1982;37(5):707-708 PubMed
- FDA 101: Dietary supplements U.S. Food and Drug Administration
- Chasteberry: usefulness and safety NIH National Center for Complementary and Integrative Health
- Practice Committees of the American Society for Reproductive Medicine and the Society for Reproductive Endocrinology and Infertility. Diagnosis and treatment of luteal phase deficiency: a committee opinion. Fertil Steril. 2021;115(6):1416-1423 PubMed
- ACOG Committee Opinion No. 462: Moderate caffeine consumption during pregnancy. Obstet Gynecol. 2010;116(2):467-468 PubMed
- About alcohol use during pregnancy Centers for Disease Control and Prevention
- Folic acid supplementation to prevent neural tube defects: preventive medication (2023) U.S. Preventive Services Task Force
- MTHFR gene variants and folic acid Centers for Disease Control and Prevention
- Xu Y, et al. Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reprod Biol Endocrinol. 2018;16:29 PubMed Central
- Clinical evidence of coenzyme Q10 pretreatment for women with diminished ovarian reserve undergoing IVF/ICSI: a systematic review and meta-analysis. Ann Med. 2024 PubMed Central
- Chu J, Gallos I, Tobias A, Tan B, Eapen A, Coomarasamy A. Vitamin D and assisted reproductive treatment outcome: a systematic review and meta-analysis. Hum Reprod. 2018;33(1):65-80 Human Reproduction
- Wise LA, et al. Dietary fat intake and fecundability in 2 preconception cohort studies. Am J Epidemiol. 2018;187(1):60-74 PubMed Central
- Fitz V, Graca S, Mahalingaiah S, et al. Inositol for polycystic ovary syndrome: a systematic review and meta-analysis to inform the 2023 update of the international evidence-based PCOS guidelines. J Clin Endocrinol Metab. 2024;109(6):1630-1655 The Journal of Clinical Endocrinology & Metabolism
- Evaluating infertility American College of Obstetricians and Gynecologists
- de Ligny W, Smits RM, Mackenzie-Proctor R, et al. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2022;5:CD007411 PubMed Central
- Schisterman EF, Sjaarda LA, Clemons T, et al. Effect of folic acid and zinc supplementation in men on semen quality and live birth among couples undergoing infertility treatment: a randomized clinical trial. JAMA. 2020;323(1):35-48 PubMed Central
- Testosterone use and male infertility (fact sheet) American Society for Reproductive Medicine (ReproductiveFacts.org)
The content on Awaiting the Stork™ is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified physician or healthcare professional to address your unique health needs and circumstances.
