Fertility Supplements for Women and Men – Frida Pre-Conception Set

Description

These fertility supplements for men and women come as a paired 30-day supply — one formula for her with folic acid, inositol and CoQ10, one for him with zinc, CoQ10 and ashwagandha. Frida Fertility developed the set with fertility specialists for couples trying naturally or preparing for IVF or IUI.

The case for a his-and-hers set is not sentimental, it's clinical. Male factor contributes to roughly half of infertility cases, either alone or alongside female factors, yet the preparation burden falls disproportionately on women. A paired supplement doesn't fix that imbalance, but it does make the male side visible and routine.

The male formula centres on zinc and CoQ10, both of which have real evidence. A 2023 meta-analysis of randomized controlled trials found CoQ10 supplementation improved sperm concentration, motility and morphology versus placebo, with the effect strongest for motility, typically at around 300 mg daily over three months. A 2018 systematic review and meta-analysis reported zinc supplementation associated with roughly a 7% increase in total sperm motility alongside a modest concentration improvement. Zinc is among the most concentrated minerals in seminal plasma and is involved in sperm DNA integrity.

There is a timing symmetry here that most couples don't know about. Eggs take roughly 90 days to complete final maturation. Sperm take about 74 days to produce — a full spermatogenesis cycle. Both partners are working on the same rough three-month runway, and a semen analysis taken sooner than that won't reflect any change. If you're planning an IVF cycle or a fertility workup, starting three months out applies to both of you.

The female formula covers folic acid, inositol and CoQ10 — the standard preconception profile. It is lighter on CoQ10 than a standalone ubiquinol product, so if egg quality is your specific concern and you're over 35, you may want to add one.

Why couples love it

• Two formulas, one purchase: removes the "should he be taking something?" conversation entirely
• CoQ10 in both: the one ingredient with meaningful evidence on both egg and sperm quality
• Zinc in the male blend: meta-analysis support for sperm motility and concentration
• Folic acid and inositol for her: the standard preconception foundation
• Developed with fertility specialists: formulated for the preconception window specifically
• 30-day paired supply: easy to sync so you both start and restock together
• Capsule format: no powders to mix, which helps adherence across three months

Best for

• Couples starting to try who want both partners prepared from the beginning
• Anyone three months out from an IVF or IUI cycle — the runway matches both biological cycles
• Couples where a semen analysis showed borderline motility or concentration
• Partners who want to share the load of TTC preparation
• Those wanting one product rather than assembling separate regimens
• Less ideal if you're over 35 and focused on egg quality — consider adding standalone ubiquinol

Related reading

Preparing for pregnancy goes well beyond what's in a capsule. Mindy's essential pre-pregnancy checklist covers nutrition, cycle awareness, and lifestyle changes for the three months before trying — most of which apply to both partners, not just one.

Explore more

This set sits in our egg quality supplements collection alongside standalone CoQ10 options, and in the wider fertility essentials for TTC collection with ovulation tests and IVF support. If you want CoQ10 at the dose used in the egg quality research, Needed. Ubiquinol 200mg is the standalone option worth pairing with this set.

A quiet companion for the wait

Starting a supplement together is a good beginning. The months that follow are the harder part. Our fertility affirmation candles exist for that stretch — not a remedy, just something steadying to come back to.

A note from Mindy on the three-month runway

As a nurse practitioner in OB-GYN, the timing question I get most from couples is some version of "how long before this does anything?" The answer is more specific than most people expect, and it's the same answer for both of you.

Eggs take roughly 90 days to complete final maturation before ovulation. Sperm take about 74 days to produce through a full spermatogenesis cycle. That means the eggs you release next month and the sperm produced next month were already well underway before you started anything. Neither responds inside one cycle.

The practical consequence: if you're booking a semen analysis, run it at least three months after starting, or you're measuring the wrong window. If you're preparing for IVF, three months before retrieval is the standard runway, and the male side of that gets skipped far more often than it should.

I'd also say plainly that supplements are adjuncts, not a workup. If you've been trying for twelve months — or six, if you're over 35 — that warrants evaluation, and a semen analysis is one of the simplest, least invasive tests available. It is often skipped or deferred while the female partner goes through far more. If that's your situation, ask for it.

— Mindy Motta, FNP-C

FAQs

Do men really need fertility supplements?

Male factor contributes to roughly half of infertility cases, and sperm quality responds to nutrition and lifestyle within a single production cycle. Randomized trial evidence supports CoQ10 for motility and zinc for motility and concentration. Supplements are not a substitute for a semen analysis or for addressing treatable causes — but as adjuncts during preconception, they have reasonable support.

How long before supplements affect sperm quality?

About three months. Spermatogenesis takes roughly 74 days, so a semen analysis run earlier than that won't reflect any change. Most studies showing benefit ran three to six months. If you're timing this around a fertility workup, start at least three months before the analysis you care about.

Should we both start at the same time?

It's convenient, and the timing works out well — eggs take roughly 90 days to finish maturing and sperm take about 74 days to produce, so a shared three-month runway covers both. Starting together also makes the routine easier to maintain, which matters more than precision here.

Is this enough CoQ10 for egg quality?

Probably not on its own if that's your main concern. Trials on egg quality generally used 200–600 mg daily, typically as ubiquinol, and a combination formula contains less. If you're over 35 or have diminished ovarian reserve, consider adding a standalone ubiquinol supplement alongside this set — check the combined total with your provider.

Can he take this if he's on other medication?

Check first. The male formula contains ashwagandha, which can interact with thyroid medication, sedatives, and immunosuppressants. Zinc at sustained high intake can interfere with copper absorption. Neither is a reason for alarm, but both are worth a conversation with a provider or pharmacist, especially for ongoing prescriptions.

Do we keep taking it after a positive test?

She should switch to a standard prenatal vitamin — a preconception formula isn't designed for pregnancy. His can generally be finished or discontinued; there's no benefit to continuing once conception has occurred. As always, confirm with your provider.

What is a normal sperm count?

World Health Organization reference values put the lower limit for sperm concentration at around 15 million per millilitre, with total motility around 40%. These are reference ranges from fertile populations, not pass-fail thresholds — plenty of men below them conceive, and results vary meaningfully between samples. A single analysis is rarely conclusive, which is why repeat testing is common.

Can lifestyle changes improve sperm quality as much as supplements?

Often more. Heat exposure, smoking, heavy alcohol use, certain medications, and obesity all affect sperm parameters, and addressing them tends to produce larger changes than supplementation alone. Most research on antioxidant supplements shows benefit when combined with lifestyle change rather than instead of it.