Natural Ways to Boost Your Fertility

Supporting your fertility naturally is about building small, sustainable habits that improve egg and sperm health, improving female cycles and overall reproductive wellbeing. Here are the key evidence-based ways to do it:

1. Eat Antioxidant-Rich Foods

Antioxidants protect reproductive cells from oxidative stress, which cause damage to your delicate egg cells and sperm cells. One they are damaged it can result in an abnormal embryo or pregnancy. 

Focus on colourful fruits, vegetables, nuts and whole grains rich in vitamins C, E, folate, beta-carotene and lutein, like tomatoes, berries, spinach, carrots and sweet potatoes.

2. Know Your Fertile Window

Your most fertile days are the five days before ovulation and the day of ovulation.
Track your cycle using a combination of these methods (rather than just one): 

• Basal Body Temperature (BBT)
• Ovulation predictor kits (LH surge)
• Cervical mucus changes (look for egg-white consistency).

Staying well hydrated (aim for 2 litres a day) can also improve cervical mucus quality and sperm movement.

3. Eat a Fertility-Friendly Diet

A Mediterranean-style diet supports fertility in both men and women.
It’s rich in antioxidants, healthy fats, and fibre - all of which help regulate hormones and protect reproductive cells.

Best fertility foods:
 Leafy greens, berries, oily fish, nuts, seeds, whole grain and eggs (rich in choline for your baby’s brain development).

4. Eat a Balanced Breakfast

For women with PCOS, a larger breakfast and lighter evening meal may improve insulin sensitivity, reduce androgens and improve ovulation.
Choose high-protein, slow-release foods like oats, eggs and yoghurt with fruit and granola.

5. Prioritise Omega-3 Fats

Omega-3s from salmon, chia, flaxseed and walnuts and improve egg and sperm cell membranes. Just 5 walnuts a day will get your daily requirement of omega 3!

6. Include Protein

Choose lean proteins such as fish, poultry, legumes and eggs.

Plant-based and Mediterranean diets are linked to improved fertility outcomes compared with diets high in red or processed meat.

7. Keep Dairy in Your Diet

Moderate dairy intake (especially yoghurt and full-fat milk) provides calcium and vitamin D - important for bone development for your baby and low vitamin D levels have been associated with risk of miscarriage. 

8. Stay Active

Moderate exercise supports metabolism, hormone regulation, and fertility — especially in those with higher BMI.
Focus on balance: gentle strength training, yoga, walking, or moderate cardio.
Avoid overtraining, which can increase cortisol and disrupt ovulation.

9. Manage Stress

High, chronic stress can delay ovulation and lengthen time to conception.
Incorporate relaxation - yoga, mindfulness, journaling or time in nature.
Women with high stress levels take ~20% longer to conceive compared to those with lower stress levels.

10. Maintain a Healthy Weight

Being overweight or underweight can affect ovulation and sperm quality. Losing as little as 5–10% of body weight can improve hormonal regulation and fertility markers.

11. Avoid Smoking and Excess Alcohol

Both smoking and heavy alcohol intake reduce egg quality, sperm motility and fertility rates. If trying to conceive, limit alcohol and avoid smoking or vaping,

12. Prioritise Sleep

Aim for 7–9 hours of sleep nightly. Consistent, high-quality sleep supports ovulation  and testosterone levels. It has been proven to improve ovulation, IVF chances and the chances of a healthy embryo. 

13. Have Regular Sex

Regular, relaxed intimacy (every 2–3 days) maximises your chances of conception. 90% will get pregnant naturally within 1 year of trying.
Sperm quality and motility improve with consistent ejaculation and frequent sex reduces stress hormones.

In a nutshell:

There’s no single formula for fertility -  but small, consistent lifestyle changes can create a big impact on your reproductive health and future pregnancy outcomes.

References

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3. Karayiannis D et al. The effect of the Mediterranean diet on fertility outcomes: a systematic review. Nutrients. 2021;13(9):2944. [PMID: 34501242]
4. Moran LJ et al. Dietary composition in PCOS: effects on reproductive outcomes. Nutrients. 2022;14(8):1655. [PMID: 35454418]
5. Silvestris E et al. Role of oxidative stress and antioxidants in female fertility. Reprod Biol Endocrinol. 2020;18(1):80. [PMID: 32605654]
6. Ricci E et al. Physical activity and fertility in women: review and meta-analysis. Hum Reprod Update. 2021;27(6):1346–1363. [PMID: 34448964]
7. Gurunath S et al. Stress and fertility: systematic review of human data. Hum Reprod Update. 2022;28(2):190–208. [PMID: 35060462]
8. Sermondade N et al. BMI and fertility: meta-analysis of reproductive outcomes. Hum Reprod Update. 2019;25(4):439–451. [PMID: 30877712]
9. Ricci E et al. Alcohol intake and semen parameters: systematic review. Andrology. 2021;9(5):1399–1412. [PMID: 34051036]
10. Besedovsky L et al. Sleep and immune-endocrine regulation in fertility. J Sleep Res. 2020;29(5):e12961. [PMID: 32436284]