Natural Ways to Boost Fertility

This article will discuss evidence-based natural methods to increase fertility in women.

In women, reducing stress and exercising frequently can boost fertility. In men, fertility-boosting actions include limiting alcohol consumption and quitting smoking.

There are also many fertility treatments available for both men and women.

Methods for Women

There are many things a woman can do to increase the chance of becoming pregnant. Below, we look at some of these methods.

Reducing Stress

Stress can reduce fertility in women.

Alpha-amylase is a biomarker of stress that scientists can measure in saliva samples. A 2011 study found that women with high alpha amylase levels were less likely to conceive naturally.

Engaging in stress-reducing activities can increase fertility in women. For example, people who get help and counseling for depression and anxiety are more likely to get pregnant than those who don't.

Quitting Smoking

Smoking can disrupt hormone levels and cause early menopause.

A systematic review of 11 studies found that smoking has significant associations with early age at menopause. Quitting tobacco can increase fertility in women.

Staying a Healthy Weight

Either being overweight or underweight can reduce fertility in women.

Some research suggests that being overweight can disrupt a range of reproductive processes. This includes the development of the fertilization process and the quality and development of the embryo.

Losing weight can help people overcome some of these problems. A 2014 systematic review suggested that women who are overweight or obese can increase the success of their fertility treatments by losing weight.

However, maintaining a healthy weight is important. Being underweight can also affect fertility. Some research suggests that women who are underweight have a higher risk of uterine abnormalities, infertility, and premature birth.

Increasing Physical Activity

Being physically active can also increase fertility in women.

A study of 50,678 women found that regular, vigorous exercise can lead to later menopause.

Some research has suggested that even moderate exercise has positive effects on fertility. However, excessive exercise without enough calories can cause irregular periods and limit fertility.

Eating a Balanced Diet and Taking Folic Acid

A balanced diet rich in vegetables, fruit, whole grains, legumes, and healthy fats supports reproductive health. Anyone trying to conceive should take a daily supplement containing 400 micrograms of folic acid, ideally starting at least one month before pregnancy, to lower the risk of neural tube defects in the baby. Read about vitamins and minerals women need.

Having a Preconception Checkup

A visit to a doctor before trying to conceive is a good opportunity to check overall health. Some health conditions can affect fertility, including polycystic ovary syndrome (PCOS), thyroid disorders, endometriosis, and poorly controlled diabetes, and treating them can improve the chances of pregnancy. A doctor can also review current medications, make sure vaccinations such as rubella are up to date, and offer screening for sexually transmitted infections, which can affect fertility if left untreated.

Getting Enough Sleep

Regular, good-quality sleep supports the hormones that regulate the menstrual cycle. Shift work and very irregular sleep patterns may disrupt this rhythm, so aiming for a consistent sleep schedule can help.

Limiting Alcohol and Caffeine

There is no known safe amount of alcohol during pregnancy, so it is best to avoid it while trying to conceive. Many experts also advise keeping caffeine below about 200 milligrams a day — roughly one to two cups of coffee.

Tracking Ovulation

A person is most likely to conceive during the fertile window: the five days before ovulation and the day of ovulation. Ways to identify this window include ovulation predictor kits, tracking changes in cervical mucus, and recording basal body temperature. Having sex every one to two days during this time gives the best chance of pregnancy. See 7 tips for getting pregnant faster.

When to See a Doctor

Doctors recommend a fertility evaluation if pregnancy has not happened after:

• 12 months of regular unprotected sex, for people under 35
• 6 months, for people aged 35 or older

Seek advice sooner if periods are irregular or absent, if there is a history of pelvic infection or endometriosis, or if a male partner has known fertility problems. For men, see natural ways to boost fertility in men.