How to Increase Fertility Naturally

If you're trying to conceive, then you'll want to support your reproductive health as much as possible during the process. Good reproductive health can make conception easier and increase your chances of having a healthy baby. While this doesn't guarantee success, both you and your partner can take some simple steps to boost your fertility naturally and support your reproductive systems. If these methods don't work for you, then you can visit a fertility specialist for more treatment options.

Method 1

Method 1 of 4:

Boosting Your Reproductive Health

1
Maintain a healthy body weight to keep your hormones regulated. A healthy BMI has been linked to increased fertility in both men and women. This is because your weight affects your body’s hormone production. Being overweight leads to decreased sperm production and testosterone in men and decreased frequency and consistency of ovulation in women. Talk to your doctor to find a healthy weight for you and your partner, and do your best to reach and maintain it while trying to conceive.^{[1]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- A normal BMI is between 18.5 and 24.9.^{[2]XTrustworthy SourceNational Heart, Lung, and Blood InstituteResearch and education center within the National Institutes of HealthGo to source} You can find a BMI calculator online through the NIH or Mayo Clinic.
- Being underweight can also affect ovulation^{[3]XResearch source} and sperm production^{[4]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}. Talk to your doctor if you need to put on weight in a healthy way.^{[5]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
2
Exercise for at least 30 minutes a day for reproductive health. Exercise helps you maintain a healthy weight and also supports reproductive health for men and women. Daily exercise may help women have regular periods and ovulation, which can help with conception. Additionally, it may help you have a healthier pregnancy. Similarly, exercise can help increase a man’s sperm count and sperm mobility, which can help you conceive.^{[6]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Cardio exercise includes anything that gets your heart pumping, like a brisk walk running, cycling, swimming, or aerobics.
- Note that women should stick to a moderate exercise routine as vigorous exercise reduces progesterone levels, which is an important hormone for ovulation. You should limit vigorous exercise to fewer than 5 hours each week.^{[7]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
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3
Eat a healthy diet by choosing lean protein and fresh produce. While there’s no specific diet for fertility, eating nutritious meals supports your overall reproductive health. Focus on a diet rich in fruits, vegetables, legumes, whole grains, lean protein (such as fish and skinless chicken), and healthy fats. Limit your consumption of processed and sugary foods.^{[8]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- A healthy diet is especially important in men because a poor diet can inhibit sperm function.
- Women trying to get pregnant may have additional needs for protein, vitamins, calcium, iron, and folic acid. Your doctor may recommend supplements to boost your reproductive health and prepare your body to carry a baby.^{[9]XTrustworthy SourceUS Office on Women's HealthU.S. government agency providing resources for women's healthGo to source}
4
Get regular sleep to support your reproductive health. Inconsistent or irregular sleeping patterns can throw your hormones off balance, especially for women. Do your best to go to bed and wake up at the same time every day, even on weekends. This keeps your schedule regulated and prevents your hormones from getting out of balance.^{[10]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- If you work nights, this can cause irregular sleep patterns. Try switching to a day shift temporarily if you're trying to get pregnant.
5
Stay still for 20-30 minutes after sex if you're a woman. This helps the sperm travel up into your uterus and fertilize your egg. After sex, lay on your back and stay in this position for 20-30 minutes before moving. This increases your chances of getting pregnant.^{[11]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Placing a pillow under your hips can help the sperm travel back into your uterus.
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Method 2

Method 2 of 4:

Avoiding Fertility Inhibitors

1
Quit smoking or don't start at all. Using tobacco products is a leading cause of infertility among both men and women. Women who smoke risk aging their ovaries and depleting their eggs prematurely. In men, smoking is associated with reduced sperm counts, decreased sperm mobility, and even misshapen sperm.^{[12]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- Remember that if 1 partner smokes, the other is probably inhaling some smoke. Try to quit as a couple for the best chance of getting pregnant.
- Smoking has all kinds of other health risks, so quitting will have many benefits besides increased fertility.
- Quitting all at once is rarely the most effective way to stop smoking for good. Consult your doctor concerning the best smoking cessation aids that are also safe for a couple trying to conceive.
2
Reduce your alcohol consumption. Heavy drinking can cause ovulation disorders in women, making it more difficult to pinpoint when you are most fertile. In men, heavy drinking is associated with lower levels of testosterone, which can lead to decreased sperm counts and even impotence.^{[13]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source} You should always drink in moderation and consider cutting out alcohol entirely while trying to conceive.
- Moderate drinking is considered 2 drinks per day for men and 1 drink per day for women. Keep your drinking within these ranges for a healthy reproductive system.^{[14]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
3
Try to avoid using lubricant when you have sex. Many lubricants contain chemicals that will kill sperm or make it more difficult for sperm to reach the woman’s egg. If possible, avoid using extra lubricant while you're trying to conceive.^{[15]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- If you do have to use lubricant, make sure it isn't spermicidal, which is designed to kill sperm.
- There are some fertility-friendly lubricants, like Pre-Seed, that are designed to avoid killing or inhibiting sperm. Use 1 of these products for a better chance of conception.
4
Avoid exposure to sexually transmitted infections (STIs). STIs, especially chlamydia and gonorrhea, can cause infertility in both men and women. Both of these STIs can occasionally present asymptomatically (without warning signs), so it’s always a good idea for you and your partner to schedule an STI screening before you stop using condoms when you plan to conceive.^{[16]XResearch source}
- Always practice safe sex and use a condom before you're trying to get pregnant. This is especially important if you have more than 1 partner.
- If you get a bacterial STI, then it should be treatable with antibiotics. As long as you catch it early, it shouldn't cause any lasting damage.
5
Limit your caffeine to 200-300 mg per day if you're a woman. Consuming too much caffeine could cause fertility issues in women. While you’re trying to become pregnant, limit your intake of caffeine to less than 200 or 300 milligrams each day. This translates to about 1-2 cups of coffee per day.^{[17]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Remember that other drinks besides coffee contain caffeine. Tea, soda, and energy drinks can contain high amounts as well.
6
Avoid exposure to chemicals and toxins. Both women and men should limit exposure to chemicals and other toxins, which can lead to menstrual disorders in women and reduced, damaged sperm counts in men. Wear protective clothing and equipment whenever possible if you work with chemicals.^{[18]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} Some of those to avoid include:
- Nitrous oxide if you work as a dentist or dental assistant
- Organic solvents like those found in dry cleaning chemicals
- Agricultural chemicals
- Industrial and manufacturing chemicals
- Salon hair treatment chemicals
7
Reduce stress to regulate your reproductive hormones. Stress is a normal part of life, but too much stress can make it harder for you to conceive. Take time every day to relieve your stress. This can help you keep your stress levels in check. For instance, you might try the following:^{[19]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Meditate for 10 minutes.
- Color in an adult coloring book.
- Talk to a friend.
- Play with your pet.
- Read.
- Go for a nature walk.
Heat around your scrotum can kill sperm and decrease your sperm production. Wear loose, breathable underwear (such as cotton) and avoid hot environments like saunas and hot tubs while you're trying to conceive.^{[20]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
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Method 3

Method 3 of 4:

Finding Out when You Ovulate

Women can track their body temperatures and changes to their cervical mucus to determine when they are most fertile—collectively called the symptothermal method. After the final day of your most recent period, begin recording information about your cervical mucus on a daily calendar.^{[21]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
2
Analyze the mucus when you urinate. One of the easiest ways to check is to wipe using toilet tissue before urinating first thing in the morning. You want to observe the mucus for several things, including:^{[22]XResearch source}
- Color - Is it yellow, white, clear, or cloudy?
- Consistency - Is it thick, sticky, or stretchy?
- Feel - Is it dry, wet, or slippery?
Tip: To avoid confusing standard sexual lubrication for cervical mucus, you should avoid sex during the cycle when you first record the information.^{[23]XTrustworthy SourceAmerican College of Obstetricians and GynecologistsProfessional association of OB/GYNs focused on education and public outreat initiativesGo to source}
3
Take note of changes to the mucus during your cycle. You will notice several distinct changes to your cervical mucus throughout the month. These changes usually include:^{[24]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- No apparent secretions in the first 3 or 4 days after your most recent period ends
- A small amount of cloudy, sticky secretions for 3 to 5 days
- An abundance of clear, wet, and slippery secretions for 3 to 4 days, which corresponds to the time just before as well as during ovulation
- A sharp drop in cervical mucus for the next 11 to 14 days until your next period starts
4
Track your basal body temperature on the calendar with your cervical mucus. Your basal body temperature refers to your temperature when you’re completely at rest. Many women record a slight rise in body temperature—around 0.5°F (0.3°C)—during ovulation, which you can use to help in determining your most fertile days. Start by getting a basal body thermometer, which is highly accurate. Keep the thermometer next to your bed and record your temperature before you get out of bed every morning.^{[25]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Basal body thermometers are available at pharmacies or online.
- Make sure you've gotten at least 3 hours of uninterrupted sleep before taking your temperature. Lack of sleep could affect your temperature.
- You can use the thermometer orally, vaginally, or rectally, but ensure that you always use a consistent method to record accurate results.
- Your most fertile day is approximately 2 days before your basal temperature rises. By tracking both your cervical mucus and your basal temperature, you can pinpoint your most fertile day when your cervical mucus has become abundant and clear but your basal body temperature has not yet risen.
5
Have sex every day in the 2-3 days before and after you ovulate. Once you've pinpointed when you'll be ovulating, then you know the time that you're most fertile. Have sex each day for the 2-3 days leading up to ovulation, and for 2-3 days afterward. This increases your chances of conceiving.^{[26]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Though 2 days before your temperature rises is before you begin ovulating, it’s still ideal because your partner’s sperm can survive for up to 5 days in your reproductive tract.
- You may have to track this period over several months to conceive. Stay patient and plan sex with your partner during this period each month.
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Method 4

Method 4 of 4:

Seeking Medical Care

1
Discuss medications that could lower fertility with your doctor. Some medications, such as calcium channel blockers and tricyclic antidepressants, can lead to reduced fertility. Talk to your doctor about any effects your medications might have. They may be able to switch your medication or reduce your dosage while you’re trying to conceive.^{[27]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Never alter your prescription regimen without first consulting your doctor.
2
See a fertility specialist if you’ve been trying to conceive for a year. While you may be able to improve your fertility with lifestyle changes, you may still struggle to conceive. This is a common problem, and a doctor may be able to help. A fertility specialist can determine why you’re struggling to conceive. Then, they'll offer you and your partner treatment options to help.^{[28]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- Ask your doctor for a referral to a fertility specialist. They can give you more strategies to conceive successfully.
- Your doctor can offer you medications and medical procedures to help you get pregnant. These may include assisted reproductive therapy (ART).
Tip: Talk to your doctor after 6 months of trying if you’re a woman over the age of 35 or before trying to conceive if you’re a woman over the age of 40. While it will likely be harder for you to conceive, your doctor can help you maximize your chances of getting pregnant.
3
Talk to your doctor if your periods are irregular or painful. An irregular cycle can make it harder for you to conceive because you may not ovulate regularly. Your doctor can help you understand your ovulation cycle and may offer treatment to improve your fertility. This can increase your chances of conceiving.^{[29]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Track your cycle to look for a pattern.
4
Visit your doctor if you’ve been treated for reproductive conditions. Some medical conditions can make it harder to get pregnant or may cause infertility. Similarly, certain medical treatments, like chemotherapy, may reduce your fertility. Your doctor can determine if you may be struggling with this problem and may be able to offer treatment options. For example, you may have trouble conceiving if you’ve been diagnosed with or undergone treatment for:^{[30]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Pelvic inflammatory disease
- Endometriosis
- Cancer
- Multiple miscarriages
You may struggle to conceive if your scrotum changes in size or if you experience sexual problems. Similarly, it will likely be hard to conceive if you know your sperm count is low. Your doctor may be able to help you treat these issues so you can increase your fertility. Talk to your doctor to learn your treatment options.^{[31]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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Tips

It is always a good idea to discuss any prolonged fertility problems with your doctor. A complete fertility workup may be necessary to determine if there is an underlying problem preventing you from successfully conceiving.
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Warnings

Although some people believe that certain herbal remedies can enhance fertility, there is no scientific evidence to support this. Most are not effective, and some, like blue cohosh, could cause birth defects. Don't try any herbal remedies without speaking to your doctor first.^{[32]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
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Never use fertility drugs without your doctor's supervision. These treatments are only safe in the proper dosages.^{[33]XResearch source}
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