Supplement Timing for Fertility Optimization
2025-02-15
Most fertility supplements work—but when you take them can impact how well they work. Here’s a practical timing guide for the key compounds in a PCT or fertility stack.
Fat-Soluble vs Water-Soluble
Fat-soluble: CoQ10, vitamin E, zinc (with food for better absorption). Take with a meal that includes fat—breakfast or dinner.
Water-soluble: L-carnitine, B vitamins, vitamin C. These are absorbed quickly. Splitting doses (morning + evening) can keep levels more consistent.
Recommended Schedule
Morning (with breakfast):
- CoQ10 (200mg)
- Zinc (30mg)
- Selenium (200mcg)
Evening (with dinner or before bed):
- L-carnitine (1000mg)
- Ashwagandha (600mg)
Ashwagandha in the evening can support sleep and recovery; some prefer morning for energy. Both work—consistency matters more than exact timing.
How Long Before It Matters?
Sperm take ~74 days to mature. Most studies show 3–6 months of consistent supplementation for meaningful changes in motility and count. Start early if you’re planning for conception or coming off a cycle.