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How to Increase Fertility: 16 Ways to Improve Fertility

How to Increase Fertility: 16 Ways to Improve Fertility

The ability to conceive is known as fertility. A woman is generally diagnosed with infertility and her doctor will start investigating the potential causes if she is unable to conceive even after at least a year of unprotected sex. Naturally, infertility is not just a female issue. The Centers for Disease Control and Prevention report that factors related to both the male and female sexes account for 35 percent of infertility cases in couples. Additionally, in 8% of cases, a male element is the only explanation.

Here are 16 tips to increase fertility in more detail:


  • 1. Maintain a Healthy Weight: Both being underweight and overweight can affect fertility. Aim for a BMI between 18.5 and 24.9 to optimize fertility.
  • 2. Eat a Balanced Diet: Maintain a well-rounded diet by incorporating ample amounts of fruits, vegetables, whole grains, and lean proteins into your meals.Incorporate foods rich in antioxidants, vitamins, and minerals, which can support reproductive health.
  • 3. Take a Daily Prenatal Vitamin: Ensure you're getting enough essential nutrients, especially folic acid, which is crucial for preventing birth defects.
  • 4. Limit Caffeine Intake: High caffeine intake has been linked to decreased fertility in both men and women. Limit consumption to less than 200 milligrams per day (about one 12-ounce cup of coffee).
  • 5. Avoid Smoking: Smoking can impair fertility in both men and women and increase the risk of miscarriage and birth defects. Cease smoking and steer clear of secondhand smoke.    
  • 6. Limit Alcohol Consumption: Excessive alcohol intake can disrupt hormone levels and decrease fertility. It is advisable to restrict the intake of alcohol to moderate levels, which is characterized as consuming no more than one drink per day for women and no more than two drinks per day for men.
  • 7. Manage Stress: Chronic stress can affect hormone levels and disrupt ovulation and sperm production. Practice relaxation techniques such as meditation, deep breathing exercises, or yoga to reduce stress.
  • 8. Exercise Regularly: Engage in moderate exercise most days of the week. Avoid excessive exercise, as it can disrupt menstrual cycles in women and lower sperm count in men.
  • 9. Avoid Excessive Heat Exposure: High temperatures can negatively impact sperm production. Avoid hot tubs, saunas, and hot baths, especially for prolonged periods.
  • 10. Get Regular Check-ups: Visit your healthcare provider for regular check-ups and screenings to address any underlying health conditions that may affect fertility, such as thyroid disorders or polycystic ovary syndrome (PCOS).
  • 11. Monitor Ovulation: Use ovulation predictor kits or track your menstrual cycles to identify the most fertile days for conception. Timing intercourse during these days can increase the chances of conception.
  • 12. Have Regular, Timed Intercourse: Aim to have intercourse every 1-2 days during the fertile window, which typically occurs around the time of ovulation.
  • 13. Consider Fertility-Friendly Lubricants: Some lubricants can interfere with sperm motility and viability. Consider using fertility-friendly lubricants or try alternatives such as pre-seed lubricant.
  • 14. Limit Exposure to Environmental Toxins: Avoid exposure to pesticides, chemicals, and environmental toxins that may affect reproductive health. Choose organic produce and minimize exposure to harmful substances.
  • 15. Stay Hydrated: Drink plenty of water to stay hydrated, as dehydration can affect cervical mucus production and sperm health.
  • 16. Consider Seeking Help from a Fertility Specialist: If you're unable to conceive after a year of trying (or six months if you're over 35), consider consulting with a fertility specialist for further evaluation and assistance. Tests can be performed to detect any potential problems and suggest suitable treatments.


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