11 Tips to Increase Fertility

If you're trying to conceive, you might be curious about how to naturally boost your fertility. Getting pregnant can sometimes feel like a bit of a puzzle, but the good news is there are science-backed steps you can take to improve your chances. 

How to increase fertility

While some things might be out of your control and may need medical assistance — such as health issues that can affect fertility — your everyday lifestyle can really make a difference too. 

Track your cycle

Understanding your menstrual cycle is key. Ovulation — the time when your ovaries release an egg — is your most fertile window. Typically, ovulation occurs halfway through your cycle, about 14 days from the day you get your period. That said, the menstrual cycle isn’t a Swiss watch, and it’s normal for it to last anywhere from 21 to 35 days long (with 28 days being just an average). 

Tracking your cycle can help you understand whether or not your period is regular, and help you better estimate when you might be ovulating.  

You can use period tracking apps, ovulation predictor kits, or monitoring cervical mucus changes can help pinpoint your most fertile days.

Manage stress levels

Both acute and chronic stress can have a significant impact on women's reproductive health. Research has shown that high stress levels can lead to changes in important reproductive hormones. For example, women might see lower levels of estradiol and luteinizing hormone (LH), along with increased follicle-stimulating hormone (FSH). This can sometimes result in issues like anovulation and lower chances of becoming pregnant.

Chronic stress can also affect the ovaries in noticeable ways. It might cause more follicles to undergo atresia (which means they don't develop properly) and reduce the ovarian reserve. This has been measured by decreases in anti-Müllerian hormone (AMH) levels and a lower count of antral follicles (the small fluid-filled sacs in the ovary that contain an immature egg).

Additionally, stress biomarkers, such as salivary alpha-amylase, have been linked with longer times to conceive and a higher risk of infertility. So, overall, it seems that stress can disrupt ovulation, hormone balance, and even the health of the ovaries, which can make it more challenging for women to get pregnant. 

Get enough sleep

Sleep plays an important role in your overall health, including your fertility. It can impact your chances of conceiving in a few ways:

• Hormonal balance: Poor sleep can disrupt hormone production, including the ones responsible for ovulation. This includes hormones like FSH, LH, and estradiol, all of which are crucial for a healthy menstrual cycle. Factors such as shift work or inconsistent sleep patterns can mess with your body's natural rhythms, leading to changes in these hormone levels and potentially impacting fertility.
• Ovarian health: Getting enough quality sleep is linked to better ovarian function. Research shows that women who don’t sleep well may have a diminished ovarian reserve. For instance, those with poor sleep quality tend to have lower levels of AMH and fewer antral follicles, which are indicators of ovarian health. Additionally, sleep issues can raise FSH levels, hinting at possible challenges in ovarian function.
• Reproductive outcomes: Sleep troubles can also contribute to menstrual irregularities and may lead to difficulties in conceiving. For women undergoing assisted reproductive technologies (ART) like in vitro fertilization (IVF), poor sleep can lower the chances of success, especially if the quality of sleep is lacking before embryo transfer. This can result in lower rates of clinical pregnancies and live births.

In a nutshell, getting good sleep is vital for female fertility. By maintaining healthy sleep patterns, women might enhance their hormonal balance, support ovarian health, and improve their chances for successful pregnancies. Addressing any sleep issues can be a positive step toward boosting fertility and reproductive health.

Maintain a healthy weight

Maintaining a healthy body weight is really important for women who want to boost their chances of getting pregnant. Both being underweight and being overweight can affect fertility by affecting hormone levels and ovulation. This doesn't mean you can't get pregnant if you have a certain body mass index (BMI)*, rather studies have found a link between body weight and fertility. 

Research shows that women who are overweight or obese may experience longer times to get pregnant and have an increased risk of fertility issues. One systematic review found that women with obesity had a lower chance of conceiving compared to those with a "normal" (take that label with a pinch of salt) weight — specifically, a 24% decrease in their odds of becoming pregnant.

Another study highlighted that as BMI increases, the likelihood of fertility problems also goes up. Women with obesity were found to have a 36% higher risk of fertility problems compared to women with a lower BMI.

It's believed that obesity can affect fertility through various factors. It can disrupt the hormone levels needed for ovulation, affect the way hormones are produced, and even impact how well the lining of the uterus is prepared for a pregnancy. Unfortunately, women who are obese also often face more challenges with assisted reproductive technologies.

On the flip side, being underweight can equally lead to fertility struggles. Women in this category may find that it takes longer to get pregnant and face higher risks of having difficulty conceiving as well. 

If you have a very low body weight, particularly if your BMI is under 18.5, you might notice some changes in your periods, like having irregular cycles or missing ovulation. This happens because your hormone levels can get a bit out of balance. Your body needs a certain amount of fat to make estrogen, which is super important for keeping your menstrual cycle regular. When your body fat is too low, estrogen production can drop, which might lead to irregular cycles or even missed periods. Studies show that the risk of infertility caused by ovulation problems increases in women with a BMI below 17. 

Finding that balance and maintaining a healthy weight is key to improving fertility. Both extremes — being underweight or overweight — can create challenges when it comes to reproductive health. That said, a healthy weight looks different for everyone, and it's far from the only factor that affects your chances of getting pregnant. 

*BMI is often used in scientific studies on fertility, but more and more healthcare experts are agreeing that it’s an outdated and unreliable measure of health. It doesn’t account for muscle mass, body composition, or overall well-being — just a simple height-to-weight ratio. While research links BMI to reproductive health, your weight alone does not define your health or fertility. 

Exercise in moderation

Exercise plays a complex role in female fertility, and it really depends on how much and how often you’re working out, as well as your BMI.

Generally, getting some moderate physical activity is great for your fertility. Research shows that doing vigorous exercise for about 30 to 60 minutes a day is associated with a reduced risk of anovulatory infertility. Plus, a study focusing on a large group of women found that those who are physically active — either at moderate or high levels — tend to have better fertility. 

Equally, however, exercising too much can be counterproductive. If you're going all out and exercising for more than 60 minutes a day, you might be putting yourself at a higher risk of not ovulating. This might happen because your body is dealing with energy deficits and hormonal imbalances that affect your reproductive system. High-intensity, frequent workouts can even lead to issues like irregular periods and anovulation.

For women with obesity, the good news is that exercise can help improve fertility by lowering BMI and balancing hormones. Specifically, exercise programs for overweight or obese women — especially those dealing with polycystic ovary syndrome (PCOS) — have shown encouraging results, such as restoring ovulation and enhancing fertility.

Limit alcohol consumption

If you're trying to conceive, it’s good to be mindful of your alcohol intake. Heavy drinking (more than six drinks a week), can also harm fertility, particularly during certain phases of your cycle. Plus, if you're undergoing treatments like IVF or ICSI, consuming more than 84 grams of alcohol weekly could lower your chances of success.

So, cutting back on alcohol could be a great step for anyone looking to boost their fertility and improve reproductive health. 

Quit smoking

Listen, you don't need us to remind you that smoking is bad for your health, but if you're trying to conceive, it's important to recognize how smoking affects reproductive health. 

The American Society for Reproductive Medicine has pointed out that smoking can harm various aspects of a woman's fertility, including how the ovaries function and the quality of eggs produced. Essentially, the more you smoke, the greater the potential impact on your ability to conceive.

There are a few reasons for this. When you smoke, you introduce harmful substances like nicotine and other toxins into your body. These substances can end up in the ovaries and the fluid surrounding the eggs, disrupting important processes needed for reproduction. Plus, smoking is linked to shorter menstrual cycles and even an earlier onset of menopause, which can further decrease fertility.

Research has shown that women who smoke ten or more cigarettes a day for at least ten years tend to have a significantly harder time getting pregnant compared to those who have never smoked. The good news, though, is that quitting smoking can help turn things around. Many ex-smokers notice a return to normal fertility levels after they stop.

If you're looking to support your fertility, quitting smoking can significantly improve your chances of conception.

Eat a balanced diet

Your diet can play a role in influencing fertility, but the connection isn’t completely straightforward. While researchers are still figuring out how diet affects reproductive health, it’s clear that many factors come into play.

Some studies suggest that certain foods and nutrients might help support hormone balance, promote ovulation, and improve egg quality. However, there isn’t a one-size-fits-all “fertility diet” that promises conception. That said, eating a well-balanced diet is vital for overall health, which in turn can help your body’s natural reproductive processes.

There’s evidence that women who include more monounsaturated fats ("healthy" fats like those found in avocados, nuts, and olive oil) in their diets tend to have higher fertility rates. Plus, research shows that focusing on plant-based proteins instead of animal protein may help reduce the risk of ovulatory infertility. One large study of over 18,500 women found that women who ate more plant protein had a 50% lower risk of ovulatory infertility.

A systematic review also highlighted that a healthy diet, like the Mediterranean diet (which is low in trans fats and high in fiber, lean protein, and complex carbohydrates), could positively influence fertility. The review also found that diets high in trans fats and processed foods — like processed meat and sugary soft drinks — were linked to negative effects on fertility.

Eating a variety of nutrient-rich foods can help keep your hormones balanced, boost energy levels, and reduce inflammation. All these factors create a healthier environment for conception. So, while your diet isn’t the only thing that determines fertility, nourishing your body with wholesome foods can support your overall well-being, laying a strong foundation for reproductive health.

Check your vitamin intake

Certain vitamins and minerals play a key role in fertility. Here’s how specific vitamins can help:

• Folic acid: Folic acid is super important for DNA synthesis and cell division, especially during the early stages of pregnancy. Getting enough folic acid may increase your chances of conceiving and can even boost outcomes for assisted reproductive technology. Some studies suggest that taking higher doses of folic acid (in combination with vitamin B12) might do wonders for your fertility. Adequate levels of folic acid can prevent birth defects that can arise in the first few weeks of pregnancy. So it is important to start taking these vitamins before you even know you are pregnant.
• Vitamin B12: This vitamin teams up with folic acid to help with DNA synthesis and keep your nerve cells healthy. If you don’t get enough vitamin B12, it can interfere with ovulation, potentially leading to fertility issues. Research shows that having healthy levels of B12, alongside folic acid, is key for improving fertility.
• Vitamin D: Vitamin D is essential for reproductive health — it’s found in ovarian tissue and the endometrium. Low levels of vitamin D are linked to infertility and complications during pregnancy. Studies reveal that women with sufficient vitamin D are more likely to conceive compared to those with lower levels, so make sure you get enough sunshine or consider dietary sources if you have a vitamin D deficiency.
• Antioxidants: Oxidative stress can take a toll on fertility by harming reproductive cells. Antioxidant vitamins like C and E step in to neutralize those pesky free radicals, helping to reduce oxidative stress. One study found that women with a BMI under 25 who took vitamin C supplements had a shorter time to pregnancy.

Test your vaginal microbiome

One crucial factor that often goes overlooked is the vaginal microbiome. This ecosystem of bacteria, fungi, and viruses plays a vital role in reproductive health, and emerging research highlights its strong connection to fertility outcomes.

A balanced vaginal microbiome, particularly one rich in beneficial bacteria like Lactobacillus crispatus, supports implantation and can promote a healthy pregnancy. On the other hand, an imbalance — characterized by an overgrowth of disruptive bacteria such as Fannyhessea, Gardnerella, and Prevotella — can increase the risk of infections, inflammation, and even infertility. 

‍Testing your vaginal microbiome could help identify key microbial factors affecting fertility. Evvy’s Vaginal Health Test can provide insights into protective bacteria levels, overall microbiome diversity, and the presence of bacteria linked to negative fertility outcomes. You also have the option to include STI screening, as untreated infections can significantly impact conception and pregnancy health.

Schedule a preconception checkup

Visiting your doctor before trying to conceive can help identify any underlying health issues that might affect fertility. They can offer personalized advice and run tests to check hormone levels, ovulation patterns, and overall reproductive health.

Fertility is a complex and deeply personal journey, influenced by a variety of factors—some within your control and others that simply aren’t. While healthy lifestyle choices like good nutrition, stress management, and proper sleep can support reproductive health, fertility is also shaped by genetics, medical issues, age, and sometimes just unexplained circumstances. Struggling to conceive can be frustrating and emotional, but it’s important to remember that it’s never your fault. If you’ve been trying for a year (or six months if you're over 35) without success, consider consulting a fertility specialist. You're not alone in this journey — take it one step at a time, and be kind to yourself along the way.

FAQ

How can I increase my chances of getting pregnant?

If you're trying to get pregnant, there are a few key things you can do to support your fertility and improve your chances of conception. First, understanding your menstrual cycle is essential. Tracking ovulation — whether through an app, ovulation predictor kits, or changes in cervical mucus — can help you pinpoint your most fertile days and time intercourse accordingly. Staying active is beneficial too, but moderation is key. Intense exercise can sometimes interfere with ovulation, so a balanced routine is best. Sleep and stress management matter more than you might think as well. Poor sleep and high stress levels can throw off hormone balance, so making time for rest is important. Other factors to consider include maintaining a healthy weight, as being significantly underweight or overweight can affect ovulation. Cutting back on alcohol and quitting smoking can also have a positive impact on fertility. Taking prenatal vitamins, particularly folic acid and vitamin D, may further support your reproductive health. And if you’ve been trying for a while without success — typically a year if you're under 35, or six months if you're over — seeing a doctor or fertility specialist can provide clarity and guidance. Fertility is complex, and while lifestyle changes can help, struggling to conceive is never your fault. Be patient with yourself and remember that every journey is different.