Natural Ways to Boost Fertility
Evidence-based strategies to optimize your chances.
A Reality Check First
- Lifestyle matters: But it won't overcome medical issues like blocked tubes
- Both partners count: Male factors contribute to 40-50% of infertility
- Consistency wins: Sustained changes beat quick fixes
- Be skeptical: Many "fertility boosters" lack evidence
What Can (and Can't) Natural Methods Do?
Let's be clear: lifestyle optimization can improve your baseline fertility and support overall reproductive health. But it cannot:
- Open blocked fallopian tubes
- Reverse severely diminished ovarian reserve
- Fix severe male factor infertility
- Cure endometriosis or PCOS
If you have underlying medical issues, natural methods are complementary to medical treatment, not a replacement.
That said, for couples with no identified issues—or as support alongside treatment—these evidence-based strategies can make a real difference.
For Women
🍎 Maintain a Healthy Weight
Being significantly underweight or overweight affects hormones and ovulation. A BMI of 18.5-24.9 is ideal for fertility.
The science: Excess fat tissue produces estrogen, which can disrupt ovulation. Being underweight can cause hypothalamic amenorrhea (your body stops ovulating to conserve resources).
Action: If BMI is outside normal range, even modest weight changes (5-10%) can improve ovulation.
🚭 Don't Smoke
Smoking is toxic to eggs, accelerates ovarian aging, and damages the uterine lining.
The science: Smokers have lower ovarian reserve, higher rates of ectopic pregnancy, and earlier menopause. The effects are dose-dependent but even light smoking has impact.
Action: Quit now. Fertility improves within months of stopping.
💊 Take Prenatal Vitamins (Especially Folate)
Folate prevents neural tube defects and may support egg quality. Start at least 3 months before TTC.
Action: 400-800mcg folic acid daily. Consider methylfolate if you have MTHFR variants.
☕ Limit Caffeine
High caffeine intake may be associated with longer time to conception and increased miscarriage risk.
The science: Under 200mg/day (one 12oz coffee) appears safe. Higher amounts show mixed associations with fertility.
Action: Keep to 1-2 cups of coffee daily.
🍷 Minimize Alcohol
Heavy drinking clearly impacts fertility; moderate drinking effects are less certain.
The science: More than 7 drinks/week is associated with reduced fertility. Occasional light drinking probably has minimal effect, but most experts recommend minimizing while TTC.
Action: Limit to a few drinks per week, or abstain entirely.
🥗 Eat a Fertility-Friendly Diet
Mediterranean-style eating patterns are associated with better fertility outcomes.
Key elements: Whole foods, healthy fats (olive oil, fish, nuts), plant proteins, antioxidant-rich fruits and vegetables. Limit trans fats, processed foods, sugar.
Action: See our detailed fertility diet guide.
🏃♀️ Exercise—But Not Too Much
Moderate exercise supports fertility; excessive exercise can suppress ovulation.
The science: 150 minutes/week of moderate activity is beneficial. Very intense or prolonged exercise (marathon training, extreme fitness) can cause hypothalamic amenorrhea.
Action: Aim for regular moderate activity. If you're very athletic and have irregular periods, consider reducing intensity.
😴 Prioritize Sleep
Poor sleep affects hormones and may impact fertility.
The science: Shift workers and those with disrupted sleep patterns may have higher rates of menstrual irregularities. More research needed on direct fertility effects.
Action: Aim for 7-9 hours of quality sleep with consistent timing.
For Men
🚭 Don't Smoke
Smoking damages sperm DNA, reduces count and motility, and increases abnormal morphology.
Action: Quit. Sperm takes ~3 months to regenerate, so changes take time.
🌡️ Avoid Heat Exposure
Heat is the enemy of sperm production. Testes are outside the body for a reason.
The science: Hot tubs, saunas, laptops on lap, tight underwear, prolonged sitting, and fever can all impair sperm production.
Action: Avoid hot tubs/saunas, wear loose boxers, take breaks from sitting, keep laptops off lap.
⚖️ Maintain Healthy Weight
Obesity lowers testosterone, increases estrogen, and reduces sperm quality.
Action: Aim for healthy BMI through diet and exercise.
🍺 Limit Alcohol
Heavy drinking reduces testosterone and impairs sperm production.
The science: More than 14 drinks/week clearly affects sperm. Moderate drinking effects are less certain.
Action: Keep to moderate levels (1-2 drinks/day max).
🥜 Consider Antioxidant Supplements
Antioxidants may protect sperm from oxidative damage.
Best evidence for: CoQ10, zinc, selenium, vitamin C, vitamin E, L-carnitine.
Action: Consider a male fertility supplement or individual antioxidants. See product recommendations below.
📱 Limit Cell Phone in Pocket
Some studies suggest cell phone radiation may affect sperm; evidence is inconclusive.
Action: Easy precaution: keep phone out of front pocket when possible.
For Both Partners
🎯 Time Intercourse Correctly
The most important "natural" fertility factor: sex during the fertile window.
Action: Have sex every 1-2 days during the 5-6 day fertile window around ovulation. Use OPKs or other tracking methods.
🧘 Manage Stress
Chronic severe stress can affect hormones, but normal life stress probably doesn't impact fertility much.
The science: Don't stress about stress. But supporting mental health is always worthwhile.
Action: Practice stress management for your wellbeing, not as a fertility treatment.
☠️ Avoid Environmental Toxins
Endocrine disruptors (BPA, phthalates, pesticides) may affect reproductive health.
Action: Use glass/stainless steel instead of plastic, choose organic when possible, avoid unnecessary chemical exposures. Don't stress about perfection.
Supplement Support
CoQ10 (Ubiquinol)
Supports mitochondrial function in eggs, which is crucial for egg quality and embryo development. Especially helpful for women 35+.
Dose: 200-600mg daily of ubiquinol form.
FertilAid for Men
Comprehensive male fertility supplement with L-carnitine, antioxidants (vitamins C, E, selenium), zinc, and other supportive nutrients.
Ovasitol (Myo-Inositol)
Myo-inositol and D-chiro-inositol in the optimal 40:1 ratio. Improves insulin sensitivity and may restore ovulation in women with PCOS.
What Doesn't Work (Despite Claims)
Be skeptical of expensive products or protocols claiming dramatic fertility improvements. These lack evidence:
- Fertility cleanses or detoxes: No evidence of benefit
- Most "fertility tea" blends: Pleasant, but not proven effective
- Royal jelly, maca, vitex: Limited or no evidence for fertility
- Standing on your head after sex: Does nothing
- Specific sexual positions: Doesn't matter for conception
⚠️ Beware of Expensive "Fertility Programs"
If something costs hundreds or thousands of dollars and promises dramatic fertility improvements through supplements, diet plans, or alternative therapies—be very skeptical. Most lack evidence and prey on desperation.
The Bottom Line
Natural fertility optimization is about creating a healthy foundation: maintain a healthy weight, don't smoke, limit alcohol and caffeine, eat well, exercise moderately, and take your prenatals. For men: avoid heat, don't smoke, and consider antioxidants.
These strategies support fertility but aren't magic. If you've been trying for 6-12 months without success, see a doctor—lifestyle changes alone may not be enough. 💚