By Hilary Metcalfe
When I was preparing for IVF, my kitchen cupboard turned into a mini-pharmacy.
CoQ10. Inositol. Melatonin. Vitamin D. Omega-3. A prenatal. DHEA. Probiotics.
Each bottle felt like a tiny promise. A quiet hope that maybe this one would tip the odds.
In fertility forums, women compared supplement stacks like secret recipes for conception. There was always someone taking more. Always someone adding something new. And underneath it all was the same fear:
What if I’m missing the one thing that would have made the difference?
My IVF journey wasn’t long. One cycle. But the preparation (the 90 days before) changed me more than the treatment itself.
Years later, after research, conversations with doctors, and looking back with clearer eyes, I know this:
Supplements can be powerful allies.
But they are not magic.
And more is not better.
They work best when layered onto solid foundations: metabolic health, sleep, nervous system regulation, gut health, and cycle rhythm.
Here’s what has the strongest evidence, and what I wish someone had told me.
With you on this journey,
Hil - Co-founder of The Sabi
CoQ10: Energy for Your Eggs
Eggs are extraordinary cells — the largest in the body and among the most energy-demanding. Their maturation relies on mitochondria, the tiny energy factories inside each cell.
As we age, mitochondrial efficiency declines. That affects egg quality.
Coenzyme Q10 supports mitochondrial ATP production — the energy currency eggs need to divide properly and fertilise.
Randomised trials in women with diminished ovarian reserve have shown improved ovarian response and embryo quality with CoQ10 supplementation.
This isn’t a quick fix. It’s cellular support. It needs time. Ideally three months.
If I were starting again, this is one I would absolutely include.
DHEA: Powerful BUT Not for Everyone
DHEA is a precursor hormone that can convert into both oestrogen and testosterone. In women with low ovarian reserve, it may improve follicular recruitment and IVF response.
Meta-analyses suggest benefit in “poor responders.”
But this is not a gentle supplement.
When I tried DHEA, I felt… off.
Floaty. Unsettled. Not anchored in my own baseline.
It reminded me of being on the wrong birth control pill — moods not quite mine, reactions amplified, a strange emotional static under the surface.
That doesn’t mean it’s wrong for everyone. But it is potent.
If you consider DHEA, do it under medical supervision, with proper dosing and monitoring. And listen to your body. If your mental state shifts, that matters.
Fertility support should not cost you your psychological stability.
Omega-3s: Calming Inflammation at the Root
Chronic low-grade inflammation is one of fertility’s quiet disruptors.
Modern diets skew heavily toward omega-6 fats (pro-inflammatory) and away from omega-3s (anti-inflammatory).
Data from the EARTH study found higher omega-3 intake was associated with better embryo morphology and higher live birth rates in IVF.
But beyond the statistics — omega-3s support:
• Egg membrane integrity
• Sperm quality
• Uterine receptivity
• Immune tolerance
They are foundational. Not flashy. Just biologically sound.
Vitamin D: The Hormone We Mislabel as a Vitamin
Vitamin D acts more like a hormone than a vitamin.
It influences immune tolerance, endometrial receptivity, and implantation. Deficiency is common, especially in northern climates.
Multiple IVF studies show women with sufficient vitamin D levels have higher pregnancy and live birth rates compared to those deficient.
Testing matters. Overshooting isn’t helpful either.
Myo-Inositol: Especially for PCOS
If insulin resistance is part of your picture (and in PCOS it often is), myo-inositol can be transformative.
It improves insulin signalling, ovulatory function, and egg quality. Some trials show reduced medication needs during IVF stimulation.
But here’s what I’ve learned over time:
You can’t supplement your way out of unstable blood sugar.
Inositol works best alongside metabolic shifts — protein-forward breakfasts, strength training, less refined sugar, more fibre, better sleep.
It’s a support tool. Not a replacement for metabolic work.
Melatonin: More Than Sleep
Melatonin acts as a powerful antioxidant inside ovarian follicles. During IVF stimulation — when oxidative stress rises — this protection matters.
Some studies show improved fertilisation and embryo quality with supplementation.
But here’s the piece we don’t talk about enough:
Sleep itself is fertility medicine.
Poor sleep elevates cortisol. Elevated cortisol disrupts ovulation, implantation, and progesterone signalling.
During my prep, reducing cortisol became a bigger priority than adding another capsule.
This is where herbs entered for me.
The Nervous System Matters More Than We Admit
IVF is clinical. Technical. Precise.
But your body is still biological. It reads stress.
Chronic cortisol elevation can interfere with ovulation, implantation, thyroid function, and blood sugar regulation.
For me, using calming herbs nightly wasn’t about “boosting fertility.” It was about signalling safety.
Calming blends — nervine botanicals that support sleep and parasympathetic tone — helped me come down from the constant mental looping.
Better sleep. Lower cortisol. More stable mood.
And that changed everything.
The Gut: Quiet but Foundational
The microbiome is emerging as one of fertility’s most exciting frontiers.
Gut bacteria influence:
• Oestrogen metabolism (the estrobolome)
• Nutrient absorption
• Inflammation
• Immune tolerance
Some IVF clinics now routinely prescribe probiotics. Mine did.
But I also focused on digestive support more broadly — fibre, prebiotic herbs, whole foods.
Supporting digestion isn’t glamorous. But if you can’t absorb nutrients properly, your supplement stack won’t land.
That’s where adaptogenic herbal infusions became part of my rhythm — not as a fertility “hack,” but as daily groundwork.
Gentle Cycle Regulation
Before IVF, my cycle wasn’t chaotic — but it wasn’t truly optimal either.
Three months of consistent herbal cycle support helped regulate my flow, reduce pain, and bring more predictability.
I began ovulating again during that period.
Was it the herbs alone?
No. And I won’t pretend it was.
It was the combination:
• Blood sugar stability
• Strength training
• Better sleep
• Reduced cortisol
• Digestive support
• Targeted supplementation
Fertility is systemic. It responds to cumulative shifts.
Herbs didn’t override biology. They supported it.
And that distinction builds trust.
Prenatal, B12 & Iron: The Foundation
If I stripped everything back, I would prioritise:
• A high-quality prenatal (methylated folate, B12, iron, iodine, choline)
• Vitamin D
• Omega-3
• CoQ10
B12 is especially important for methylation and DNA synthesis. Deficiency is linked to infertility and recurrent pregnancy loss.
Iron matters too — even low ferritin without anaemia can affect ovulation and energy.
I leaned heavily into nutrient-dense whole foods during prep. Grass-fed red meat. Beef liver. Sardines.
For plant-based women, iron absorption requires more intentional pairing with vitamin C and regular lab monitoring.
This is about cellular oxygen delivery and follicle development — not just “avoiding anaemia.”
Antioxidants: Food First
Eggs and sperm are vulnerable to oxidative damage. Diets rich in colourful plants clearly support fertility.
Supplement antioxidants are more complicated. Evidence is mixed, and high doses can backfire.
If I were advising myself now:
Eat the rainbow.
Add supplements strategically.
Avoid megadoses without testing.
Bonus: Where Targeted Herbs Fit
Alongside supplements, I used specific herbal blends with defined physiological actions, not as alternatives to medical care, but as structured support.
The Gentle Period
This blend focuses on cycle regulation and uterine tone through traditionally used botanicals such as:
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Red clover – contains phytoestrogenic compounds that may support oestrogen receptor modulation and cycle balance
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Raspberry leaf – traditionally used to support uterine tone and reduce menstrual discomfort
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Nettles – rich in iron and minerals, supportive during heavier cycles
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Holy Basil – historically used to help regulate menstrual flow
Consistent use over three months coincided with more regular cycles, reduced pain, and improved flow quality. I also resumed ovulation during that period — likely the result of cumulative systemic changes (metabolic, sleep, stress, nutrient status), not herbs alone.
But cycle regulation is often a signal that upstream systems are stabilising.
The Digestive
Digestive integrity directly influences nutrient absorption, inflammation levels, and oestrogen metabolism (via the estrobolome).
Key botanicals included:
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Cardamom – supports liver clearance pathways
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Cinnamon – reduces bloating and smooth muscle tension
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Nettles – anti-inflammatory and pro-motility
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Moringa – calms digestive spasm
Improved digestion isn’t cosmetic in fertility prep. It affects iron absorption, B vitamin status, fat-soluble vitamin uptake (including vitamin D), and hormonal clearance.
In IVF preparation, the goal isn’t stimulation, it’s stability. These blends supported that foundation.
What I Wish I’d Known
When I look back at that cupboard full of bottles, I see a woman trying to control what felt uncontrollable.
And I understand her.
But if I could sit beside her now, I’d say:
Build foundations first.
Stabilise blood sugar.
Lower cortisol.
Sleep deeply.
Support digestion.
Then layer supplements carefully.
You don’t need everything.
You need coherence.
Supplements are not silver bullets. They are tools that support the extraordinary biology already happening in your body.
Used wisely, they don’t just shift statistics.
They give you back agency.
And in IVF, that matters.
With love,
Hil
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ABOUT HILARY Hilary Metcalfe is a Certified Holistic Nutritionist, whole foods chef, and women’s health product developer whose work is grounded in both science and lived experience. Before co-founding The SABI, she worked in sustainability and corporate strategy—experience that now informs the brand’s commitment to ethical sourcing, transparency, and long-term impact. |
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HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life, the SABI aims to change the narrative around our hormones from one of taboo, embarrassment and loneliness, to awareness and even pride. Much more than a wellness brand, SABI offers a carefully crafted line of products to carry you through your hormonal journey; a set of rituals, supportive tools, and ancient herbal remedies that have been tested time and again by women and now, backed by medicine. SABI is a blend of science and nature conceived by women who have experienced the joys and deep implications of bringing a child into the world, the pains of a heavy and difficult period, miscarriage and difficulty conceiving
Here is an invitation to get to know your body and its cycles better and to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can always support and balance your hormone levels. Look for the right sources of information, know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
REFERENCES
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Bentov Y, et al. (2014). The use of Coenzyme Q10 in women with diminished ovarian reserve undergoing IVF. Fertility and Sterility.
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Nagels HE, et al. (2015). The role of melatonin in the female reproductive system: a systematic review. Human Reproduction Update.
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Palomba S, et al. (2015). Myo-inositol in women with PCOS undergoing IVF. Human Reproduction Update.
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Chiu YH, et al. (EARTH Study Team). (2018). Omega-3 fatty acid intake and IVF outcomes. Human Reproduction.
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Lerchbaum E & Obermayer-Pietsch B. (2012). Vitamin D and fertility: a systematic review. European Journal of Endocrinology.
