There are a lot of falsehoods about fertility (FYI: There is zero scientific proof that doing a handstand after sex increases your chances of conceiving). But there are a few things you can do to help you put your most fertile foot forward. Here are our top science-backed tips to help you boost fertility.
10 Tips For Increasing Fertility
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Ditch the birth control.
This one is obvious. If you want to get pregnant, stop doing or taking anything that’s deliberately preventing that from happening. But how far in advance should you stop taking birth control pills 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.
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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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Get to a healthy weight.
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 eating plan full of foods for fertility.3 A Registered Dietitian may also suggest that you consider supplementing your diet with vitamins, which can help fill any nutrient gaps in your diet. Perelel’s Fertility Support Pack 4 is designed to help nourish your body and prepare for pregnancy. It includes a core prenatal vitamin plus omega DHA and EPA, CoQ10 and folate.
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Stop smoking.
Smoking is associated with 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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Avoid alcohol.
Heavy drinking has been linked to an increase in various ovulation disorders. Limiting or abstaining from alcohol is a great move when you’re trying to conceive as well as when you’re pregnant.
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Curb caffeine.
Caffeine can decrease fertility—in a study,5 women who consumed more than the equivalent of one cup of coffee per day were half as likely to become pregnant, per cycle, as those who drank less. Since fertility doesn't seem to be impacted by caffeine intake below 200 milligrams a day, it’s probably okay to limit coffee-drinking to one or two, six- to eight-ounce cups of coffee a day.6 But be mindful of other sources of caffeine in your diet like chocolate, soda and some herbal teas, which count toward consumption.
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Be wary of too much exercise.
Regular exercise has tremendous benefits for your overall health. But if you’re TTC, make sure you’re not doing too much vigorous physical activity since research suggests that it 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.
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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. Opt for organic foods when possible, and minimize your exposure to environmental pollutants.
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.
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
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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 that may need extra support. And don't forget to check out our doctor-backed content on TTC—from finding your fertile window to the best foods to eat for conception.
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.
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.