How Can I Boost My Fertility?
Trying to conceive can be an exciting, but sometimes stressful journey. Everyone’s bodies are different, but here are some general steps both women and men can take to naturally boost their fertility and improve their chances of conception.
- Maintain a Healthy Weight
Being underweight or overweight can disrupt hormonal balance and ovulation. We recommend aiming for a balanced BMI through a nutritious diet and regular exercise. For men, a healthy weight also supports better sperm quality.
- Eat Healthy Foods
Include foods rich in antioxidants (e.g. berries, nuts, leafy greens), whole grains, healthy fats (e.g. avocados and olive oil), and lean proteins. Limit processed foods, trans fats, and excessive sugar.
- Track Ovulation
Understanding your menstrual cycle and identifying your fertile window can significantly improve your chances of conceiving. Use over the counter ovulation predictor kits (LH test strips or digital monitors) to help time intercourse effectively.
- Limit Alcohol and Caffeine
Alcohol should be limited, as it can affect hormone levels and sperm quality when consumed in excess. Moderate caffeine may be fine, but excessive intake (more than 300 mg/day) could impact your fertility.
- Quit Smoking and Using Marijuana / Avoid Toxins
Nicotine, tobacco, and marijuana use are linked to lower fertility in women and men. Exposure to environmental toxins (e.g. pesticides, heavy metals, and certain chemicals) can also impact reproductive health.
- Limit Exposure to Endocrine Disruptors
Endocrine disruptors are chemicals found in plastic (e.g. BPA), some cosmetics, and cleaning products that can interfere with hormone function. We recommend reducing your exposure by using glass or stainless-steel containers, choosing natural/organic personal care products, and avoiding microwaving food in plastic.
- Manage Stress
Stress causes emotional and physical changes to occur in the body. Chronic stress can affect hormone levels, ovulation, and sperm quality. Consider incorporating stress-reducing techniques into your routine such as yoga, meditation, or counseling.
- Consider Supplements
For females, we recommend taking a Prenatal Vitamin with Folate/Folic Acid (to help prevent neural tube defects like spina bifida), Vitamin D, Fish Oil, and Coenzyme Q10 to help support fertility. For males, we recommend a daily Men’s Multivitamin.
- Improve Your Sleep
Sleeping less than 6 hours a night has been correlated with reduced fertility. The exact reason that sleep impacts your fertility is still unknown, but reduced sleep and inconsistent sleep/wake cycles have been associated with hormonal imbalances. Be sure to maintain consistent and sufficient sleep cycles to help improve hormonal regulation.
- Get a Preconception Check-Up
It’s important to identify and address any underlying/chronic health issues to ensure you’re on the right path to conception.
Supporting your overall health is important in boosting fertility. Small lifestyle changes can make a big difference. If you’ve been trying to conceive for one year with no success (or six months if you're 35 and older), it is recommended to pursue a fertility consultation.
Schedule a Consultation with Denver Fertility Care
Infertility can be a challenging and emotional journey, but you are not alone. At Denver Fertility Care, our team of highly trained fertility specialists is here to guide you with personalized, compassionate care. Whether you are just beginning your fertility journey or seeking a second opinion, we are committed to helping you navigate your options with expertise and empathy.
Take the first step today—schedule an appointment at Denver Fertility Care.
