What the Research Actually Says
The internet is full of TTC advice. Some of it is backed by solid research. Most of it isn't. Here's what evidence-based medicine actually tells us about optimizing your chances of conceiving.
Timing & Frequency
Have sex every 1–2 days during your fertile window. The ASRM recommends this as the optimal approach. Daily intercourse is fine but doesn't significantly improve rates over every-other-day.
Don't save it up. Older advice about abstaining to "build up" sperm counts is outdated. Research shows that daily ejaculation doesn't decrease sperm quality in men with normal counts; prolonged abstinence (more than 5 days) may actually reduce sperm motility.
Position doesn't matter. No sexual position has been shown to improve conception rates. Gravity isn't a significant factor when it comes to sperm reaching the egg.
You don't need to lie still afterward. The common advice to elevate your hips or lie down for 15 minutes post-intercourse has no strong evidence behind it. Sperm reach the cervical canal within seconds of ejaculation.
Lifestyle Factors That Matter
Prenatal vitamins: Start folic acid (400+ mcg) at least one month before trying. This is the single most universally recommended supplement for TTC.
Moderate exercise: Regular, moderate physical activity supports fertility. Extreme endurance training or excessive exercise may negatively impact ovulation.
Healthy weight: Both significantly underweight and significantly overweight BMI can affect ovulation and conception rates. But weight is not destiny—many people outside "ideal" BMI ranges conceive without difficulty.
Alcohol: Most research suggests that moderate alcohol consumption (1–2 drinks per week) has minimal impact on fertility, but heavy drinking is associated with reduced fertility in both partners.
Caffeine: ASRM guidelines say moderate caffeine intake (less than 200–300 mg/day, roughly 1–2 cups of coffee) does not appear to negatively affect fertility.
Things to Stop Worrying About
"Just relax." While chronic stress isn't great for anyone, the idea that stress alone prevents pregnancy is not well-supported by research. Telling someone to "just relax" is unhelpful and dismissive.
Specific foods. No single food or superfood has been proven to boost fertility. A generally healthy diet (plenty of vegetables, whole grains, lean protein, healthy fats) supports overall health, which supports fertility.
Perfect timing. Having sex within your fertile window is important, but obsessing over pinpointing the exact hour of ovulation adds stress without meaningfully improving your odds.
Want the Deep Dive on Supplements & Lifestyle?
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This guide was last reviewed on January 18, 2026.