How to Improve Fertility Naturally: Top Preconception Health Tips For Men and Women
- Becky Balmer
- Nov 23, 2023
- 3 min read
Updated: Jul 23
Long before conception occurs, the lifestyle choices, nutrition and emotional health of those intending to become parents can have an effect on their fertility.
Did you know that approximately 1 in 7 couples experience fertility issues at some point?[1]. Most couples conceive within the first 3 cycles of trying, according to a study by Eijkemans et al, published in Fertility and Sterility (2011), and if a couple has not concieved by the 6th cycle the chances of conception with continued trying diminishes. Physical, psychological, and hormonal obsticles can hinder conception, meaning that trying to concieve can take longer than anticipated. That's why, when both partners focus on preparing for pregancy, with correct nutrition and mindset, you can increase the chances of conception, ensuring your reproductive system is healthy and functioning optimally.
It takes roughly three months for an egg to mature. During this period, the follicle - the structure that holds the egg - develops from its early stages until it reaches a point where it can be released for potential fetilisation. It also typically takes around 70 days for sperm to fully mature [2], even though it is being produced every day, the complete cycle from production to maturation takes around 2.5 months.
When both partners prepare for conception, 3 months prior to begining to try, it increases the chances of fertiltiy and reduces the risk of complecations. However, even if you have been trying for over 12 months, it is never too late to learn how to imporve your chances of conciving.
Below, we explore how to improve fertility naturally, covering nutrition, lifestyle, and stress management tips for both men and women.
Why Preconception Health Matters
Your fertility health doesn’t begin when you start trying to conceive—it starts months (or even years) before. Factors like chronic stress, nutritional deficiencies, and exposure to toxins can all affect hormone balance, ovulation, sperm quality, and the likelihood of a successful pregnancy.
How Stress Affects Fertility in Men and Women
One of the biggest barriers to fertility is emotional stress. Stress causes the body to release cortisol, adrenaline, and noradrenaline, which can interfere with reproductive hormones:
In women: Stress reduces GnRH, affecting oestrogen and progesterone levels, and disrupts FSH, which is vital for egg development and ovulation.
In men: Cortisol inhibits Luteinising Hormone, lowering testosterone levels and impairing sperm quality, count, and mobility.
Stress-Reducing Tips:
Practice mindfulness or meditation
Try gentle exercise, such as yoga or walking
Consider speaking with a fertility coach or counselor
The Best Diet for Fertility: What to Eat Before Conception
Nutrition is a powerful fertility booster. Consuming too many refined sugars and carbohydrates (white bread, pastries, pasta, sweets) can spike insulin, cause inflammation, and reduce the absorption of key vitamins and minerals.
Essential Nutrients for Fertility:
Zinc: Crucial for hormone regulation and sperm health
Vitamin C: Protects eggs and sperm from oxidative stress
Omega-3 fatty acids: Critical for fetal brain development and hormonal balance
Fertility-Friendly Foods to Include:
Walnuts, chia seeds, flax seeds, and hemp seeds
Oily fish like salmon, sardines, and mackerel
Leafy greens, berries, eggs, and whole grains
Lifestyle Changes to Boost Fertility Naturally
1. Exercise Moderately
Regular movement boosts circulation, supports hormone balance, and improves emotional well-being. Avoid overtraining, which may reduce fertility in both sexes.
2. Reduce Environmental Toxins
Wash fruit and vegetables thoroughly to reduce pesticide residue
Choose organic produce when possible
Switch to natural, fragrance-free household cleaners
Final Thoughts: Empowering Your Fertility Journey
Becoming a parent is a powerful experience, and while the road to conception isn’t always predictable, making intentional changes to your nutrition, lifestyle, and emotional health can significantly boost your chances of success.
Frequently Asked Questions (FAQ)
What foods increase fertility?
Fertility-friendly foods include leafy greens, berries, oily fish, seeds (chia, flax, hemp), and foods rich in zinc and antioxidants like vitamin C.
How long before trying should you start preparing your body?
Ideally, start making changes at least 3 to 4 months before trying to conceive, as sperm maturation and egg development take time.
Can stress really impact fertility?
Yes, chronic stress affects hormone production and can disrupt ovulation and sperm production, reducing fertility in both men and women.
Are supplements helpful for fertility?
A balanced diet should be the priority, but supplements like folic acid, zinc, and omega-3s can support fertility. Speak with a healthcare professional before starting any supplements.
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