When a woman is trying to get pregnant, nutrients are key, and supplements can aid in this. It is important to realize, however, that a solid foundation of nutrition is needed as an anchor before a supplement bridge will be helpful: Think of nutrition as the land and supplements as a bridge. A nutrient-dense diet includes healthy sources of fats, proteins and carbohydrates. The following supplements should then be added to help bolster the nutrients needed to obtain and sustain a healthy pregnancy.

Prenatal Vitamin: Most prenatal vitamins fall short due to their inclusion of synthetic (man-made) vitamins that the body isn’t able to absorb well. A food-based prenatal, or one that is made by a reputable source, should be used. This helps to fill in several nutritional gaps that may be present.

B-Vitamins: B-vitamins are essential for overall health and reproduction. The most common one that is talked about is folate (vitamin B9). Folate is essential; first for ovulation and then for the creation of DNA once fertilization takes place. Women can especially be low in certain B-vitamins if they have ever been on birth control. It is important to note that folic acid is the synthetic form of folate and does not offer the same benefits as folate, according to DrBrighten.com.

CoQ10: Eggs are fragile cells that can be impacted and damaged by oxidative stress in the body. This can keep the egg from being fertilized, or cause a miscarriage because the baby is not developing properly due to poor egg quality. The good news is that women can absolutely improve the quality of their eggs. Taking an antioxidant such as CoQ10 can be beneficial. This antioxidant can help to increase the energy that is available to the egg, helping it to mature—and then, if fertilized, helping it grow properly.

Vitamin C: Vitamin C is commonly taken during illness because of its powerful antioxidant effects, but it is also helpful in ovarian function and ovulation. According to a July 2005 PubMed article, trials done on the role of oxidative stress in fertility suggest that vitamin C can help improve the quality of an embryo. Note that liposomal vitamin C can be more readily absorbed and used than typical vitamin C (ascorbic acid) due to its high bioavailability.

Vitamin D: Vitamin D is a fat-soluble vitamin found in foods that can also be made in the body through sun exposure. Vitamin D receptors are found in the reproductive tissues of both men and women. Deficiency has been linked to such conditions as polycystic ovary syndrome, endometriosis and uterine fibroids. About 40 percent of the population is deficient in vitamin D. To increase levels, eat fatty foods such as salmon, egg yolks or tuna; or spend about 20 minutes a day in the sun whenever possible. To supplement, look for a liquid vitamin D that’s paired with the vitamin K2 for maximum absorption.

Magnesium: Magnesium is the fourth most abundant mineral in the body. It is also easily depleted in times of stress or sickness—or even when someone eats sugar. According to a November 2016 article on the National Center for Biotechnology Information website (ncbi.nlm.nih.gov), roughly 50 percent of the U.S. population is deficient in magnesium. This mineral plays a part in several areas of reproduction, such as assisting in regulating progesterone and blood glucose. Magnesium can be supplemented orally, and because it absorbs well through the skin, a warm bath with epsom salts can also be helpful.

Becca Thomas, RN, FNTP, is a local nurse, fertility specialist and holistic nutritionist who helps couples working toward pregnancy. Thomas trusts and uses Seeking Health and Designs for Health supplements with her fertility clients. For more information, visit TheFertilityNurse.com.