Natural Ways to Boost Fertility

Natural Ways to Boost Fertility

The information on this page is for general educational purposes only and is not a substitute for professional medical advice.

Couples who are willing to make genuine lifestyle changes are often more likely to conceive and have healthier pregnancies with fewer complications.

Eat well. A balanced, nutrient-rich diet supports hormonal balance and reproductive health for both partners. For men, a healthy diet also helps maintain optimal sperm production and quality.

Maintain a healthy weight. Being either over or underweight can disrupt the menstrual cycle and affect ovulation. Weight-related conditions such as PCOS can impact fertility, and maintaining a stable, healthy weight is key.

Take supplements. Women trying to conceive are advised to take 400 mcg of folic acid (or folate) daily to reduce the risk of pregnancy complications such as spina bifida.

Reduce alcohol. Alcohol affects fertility in both men and women and can increase the risk of miscarriage.

Quit smoking. Smoking is linked to lower fertility in both sexes and increases the risk of premature or low-birth-weight babies.

Avoid recreational drugs. Substances such as cannabis, ecstasy, and cocaine can negatively impact fertility. If you are taking prescribed medication, speak with your GP about safe alternatives while trying to conceive.

Exercise moderately. Around 30 minutes of regular, moderate activity per day helps maintain a healthy weight, improves circulation, and releases endorphins that support emotional wellbeing.

Manage stress. High stress levels can disrupt hormone balance, delay ovulation, and reduce sperm production. Incorporate relaxation techniques or gentle therapies such as acupuncture, breathing exercises, or mindfulness.

Keep cool. Optimal sperm production occurs when the testes are slightly cooler than body temperature. Wearing loose clothing, avoiding saunas and hot baths, and choosing boxer shorts over tight underwear can help.

Keep in mind that sperm take about nine weeks to mature, so men may need to adopt these habits a few months before trying to conceive.

Know Your Fertile Days

The average menstrual cycle lasts about 28 days, though anything between 25 and 32 days is considered normal.

A woman’s most fertile days depend on the length of her cycle:

• 23-day cycle → days 7–10

• 25-day cycle → days 9–12

• 28-day cycle → days 12–15

• 31-day cycle → days 15–18

• 33-day cycle → days 17–20

• 35-day cycle → days 19–22

Women with irregular cycles may find it difficult to predict ovulation and might benefit from using ovulation test kits available at most pharmacies. Very irregular or absent cycles may indicate that ovulation is not occurring regularly.

A simple natural method to check fertility is the Spinnbarkeit test — observing changes in cervical mucus. Around ovulation, the mucus becomes clear, stretchy, and slippery, resembling egg white. This texture helps sperm travel through the reproductive tract and signals the most fertile window.

Since sperm can survive up to five days inside the uterus, conception is most likely to occur within a few days leading up to ovulation — with the highest chance two days before ovulation.