There are a lot of falsehoods about fertility (Putting your legs up after sex? Sorry, but there's no evidence that it makes a difference for conception.) In a life chapter that often leaves more questions than answers, it can be frustrating to wade through the myths to learn what can actually support your body during this time.
So allow us to do the heavy lifting for you. After thumbing through the research (and consulting with our panel of experts), these are our 10 science-backed tips for supporting your fertility—whether you're just thinking about starting a family or you're ready to start trying.
10 Tips For Increasing Fertility
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Ditch the birth control.
This one is fairly obvious—but you might be wondering how far in advance you should stop hormonal birth control if you want to get pregnant. Do you need to wait to TTC (try to conceive) until the drugs are officially out of your system? According to the Cleveland Clinic,1 nope. Since the hormones will be out of your system in a matter of days, you can begin TTC right away.
One caveat is that because hormonal birth control disrupts your menstrual cycle, going off of it provides the opportunity to get better acquainted with your body—specifically, your ovulation window.
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Know your window.
Ovulation refers to the process in which a mature egg is released from your ovary. Tracking when you're ovulating is a great way to set yourself up for conception success. In an average 28-day menstrual cycle, ovulation typically occurs about 14 days before the start of the next menstrual period.2 But this isn’t the case with all woman—you may not have regular cycles, or you may ovulate earlier or later in the cycle. To help you pinpoint your fertile window, consider purchasing an over-the-counter ovulation kit, which can help you identify when you're most likely to ovulate. Many operate just like pregnancy tests.
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Get busy when it counts.
Once you’ve identified when ovulation occurs in your menstrual cycle, have sex regularly five days beforehand—sperm can live inside the female reproductive tract as long as five days after sexual intercourse under the right conditions, as well as on the day of ovulation. This pattern of intercourse will help increase your chances of pregnancy.
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Prioritize a balanced diet.
Research suggests that being overweight or significantly underweight can negatively impact normal ovulation. Ask your healthcare provider if your body mass index (BMI) is within a healthy range. If not, and you need help losing or gaining weight, she may suggest you work with a Registered Dietitian who can help you map out a healthy diet full of foods for fertility. (Think: protein, healthy fats, organic vegetables and unrefined whole grains.)3
A registered dietitian may also suggest that you consider supplements or vitamins with nutrients to support your fertility. Perelel’s Conception Support Pack is designed by leading fertility doctors to help nourish your body and prepare it for pregnancy. In addition to a core prenatal vitamin and nutrients like methylated folate (the bioavailable form of folic acid), which is essential for early pregnancy, it also contains CoQ10: an ingredient that may support egg health and healthy ovulation.*
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Stop smoking.
Smoking is associated with inflammation, premature aging of the ovaries and depletion of eggs. If you smoke and are having trouble quitting on your own, talk to your doctor. She can recommend interventions or experts that can help.
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Enjoy alcohol in moderation.
Heavy alcohol consumption has been linked to an increase in various ovulation disorders, as well as pregnancy risks. Limiting or abstaining from alcohol is a great move when you’re trying to conceive—and of course, it's best to avoid when you’re pregnant. 4
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Focus on reducing stress.
Research has linked biomarkers for stress—like heightened cortisol levels and salivary α-amylase—with fertility challenges. As reproductive endocrinologist and Perelel Panelist Dr. Andy Huang notes: "What you put into the body is what you get out of the body. And stress can negatively affect the body because it’s all connected." 5
After all, chronic stress can be a contributor to irregular menstrual cycles. That said, we know that curbing stress while TTC can be easier said than done. Consider habits that can help keep your stress levels balanced, like low-impact exercise and quality sleep.
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Be wary of too much exercise.
Regular exercise has tremendous benefits for your overall health. But if you’re TTC, research suggests that overdoing it on vigorous activity can actually inhibit ovulation and reduce the production of an important conception hormone called progesterone. Talk to your healthcare provider for guidance on exercise. If you’re planning to become pregnant soon and you’re at a healthy weight already, she may advise you to limit vigorous physical activity to less than five hours a week. 6
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Prevent sexually transmitted infections (STIs).
STIs like chlamydia and gonorrhea are leading causes of female infertility. If you suspect that you may have one of these infections, it’s a good idea to get tested.
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Minimize exposure to…
Pesticides, dry-cleaning solvents, lead—these are just some of the toxins that can negatively impact fertility, and should certainly be avoided in early pregnancy. If you want a head start on a cleaner routine, check out our list of 30+ ingredients to avoid.
When To Seek Out Professional Help
If you and your partner have been unsuccessful in your attempts to get pregnant despite having frequent, unprotected sex for at least one year (or at least six months if you're older than 35), you should speak with your healthcare provider. She may want to have you evaluated for female infertility, or have your partner’s sperm quality assessed since fertility in men isn’t always a guarantee either. (In fact, TTC is about 50/50—and factors like sperm count and sperm motility play a key role in conception.)
Your provider may also want to rule out the possibility of certain conditions like polycystic ovary syndrome (PCOS), which affects one in 10 women of childbearing age and is characterized by hormonal imbalances and issues with metabolism.7 Some women with PCOS struggle to get pregnant, but fortunately, PCOS is a common and treatable cause of female infertility.8
Another condition your doctor may want to evaluate you for is called endometriosis. Endometriosis occurs when the cells that line the uterus begin growing in other places, like the ovaries or fallopian tubes. In some cases, these cells grow into masses large enough to block the eggs from traveling to the uterus, which means conception is not possible. Having endometriosis does not necessarily mean that you won’t be able to get pregnant, though. Your ability to conceive with endometriosis depends upon the extent of the condition.9
Want more support on your fertility journey? Check out our Conception Support Pack*, formulated by leading fertility doctors to support pre-pregnancy, and Fertility+ Support, made by two of the country's leading fertility doctors for those who may need extra support.
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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
4. Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi: 10.1186/s40738-017-0037-x. PMID: 28702207; PMCID: PMC5504800.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
