Natural ways to boost your fertility

Whether you’re at the start of your fertility journey or have been trying to conceive for a while, there are some lifestyle habits that can help improve your chances – and some that can’t.

In this blog we look at the different factors that can affect your fertility.

We’ll cover:

• How nutrition can support fertility
• Best foods to boost chances of conception
• Can supplements help fertility?
• How does weight and exercise affect fertility?
• Things to avoid when you're trying to conceive
• When to seek fertility testing or medical advice

Can my nutrition improve my fertility?
 

For the best chance at conceiving, experts recommend a healthy, well-balanced diet, but there are a few extra things to consider. Read on to find out more.

Which nutrients support fertility?

When it comes to reproductive health, some nutrients are essential.

These nutrients include:

• Folate
• B vitamins
• Omega-3s
• Vitamin C
• Magnesium

Eating foods rich in these nutrients can help towards regulating hormones, reducing inflammation, and healthy cells.

Additionally, men may want to up their levels of zinc and selenium as they support sperm production, while women could focus on iodine- and calcium-rich foods to prepare their body for pregnancy.

What foods are beneficial for fertility in men and women?

There’s no such thing as a perfect “fertility diet,” but what you eat can support your hormone balance and reproductive health.

We don’t want to focus too much on restriction, but rather what you can add to your diet to nourish your body.

Fertility-friendly foods include:

• Leafy green vegetables - spinach, kale, and broccoli are rich in folate, which supports cell division and hormone function
• Wholegrains - foods like oats, brown rice, and wholemeal bread provide B vitamins and fibre, helping to keep blood sugar and hormones stable
• Healthy fats - olive oil, avocados, nuts, and seeds support hormone production and reduce inflammation
• Oily fish - salmon, sardines, and mackerel provide omega-3 fatty acids, which support egg and sperm health
• Lean protein - eggs, poultry, beans, and lentils provide the amino acids needed for hormone production and tissue repair

These foods form a strong foundation for fertility and overall health.

Should I go on a diet to make me more fertile?

The best diet to consider for supporting your chances of conception is a healthy, balanced diet.

A fad or crash diet during your fertility journey should be avoided since it can increase the risk of missing essential nutrients which keep you and your reproductive fertility optimal. If pregnancy does occur, nutrient deficiencies can harm the baby’s development, so experts recommend that you stick to a varied and nutrient-rich diet, which follow healthy eating guidelines.

A good choice is the Mediterranean diet, which contains high levels of healthy fats, grains, and whole foods.

 

Which supplements can help fertility?
 

Supplements can help fill nutritional gaps, but they should be used sensibly and discussed with a clinician.

Supplements that may be advised include:

• Vitamin D
• Folic acid
• Myo-inositol (for PMOS)

Does vitamin D increase fertility?

If you have a vitamin D deficiency, taking a vitamin D supplement to correct your levels may help your chances of conceiving

Vitamin D supports fertility by:

• Regulating testosterone production
• Improving sperm motility
• Supporting proper immune function
• Influencing egg maturation and womb environment

In the UK, pregnant women are recommended to supplement. You can learn more about vitamin D supplements in our blog.

So, while taking a vitamin D supplement won’t guarantee conception, having healthy levels could help you on your journey. You can check your vitamin D levels with a simple, at-home Vitamin D (OH) Blood Test.

Does folic acid make you more fertile?

Although folic acid doesn’t directly make you more fertile, restoring a folate deficiency can help healthy ovulation and hormonal balance. During pregnancy healthy folate levels help prevent birth defects and support early development. For this reason, women trying to conceive are advised to take 400 micrograms of folic acid daily, even if their diet already includes folate-rich foods such as leafy greens and fortified cereals.

How does myo-inositol help pregnancy chances?

Myo-inositol is a vitamin-like compound that plays a role in insulin signalling and hormone regulation. It’s most commonly used to support fertility in people with polyendocrine metabolic syndrome (PMOS, formerly known as PCOS), but it may also be helpful more broadly.

Myo-inositol may support fertility by:

• Improving ovulation regularity
• Supporting insulin sensitivity, which helps balance reproductive hormones
• Reducing excess androgens (such as testosterone) in PMOS
• Supporting egg quality

For people with PMOS, myo-inositol has been associated with more regular cycles and improved ovulation, which can increase the chances of conception over time. It’s not a fertility drug, but it can help create more favourable conditions for ovulation to occur.

As with any supplement, it’s best used as part of a wider fertility plan and discussed with a healthcare professional, especially if you’re already taking other supplements or medications.

How does weight and exercise affect fertility?
 

If either you or your partner has a high BMI, bringing it down, even by a little, can help you have a healthy pregnancy and baby.

Other than diet, the best way to get closer to a healthy BMI is to become more active. It is recommended that you do a mixture of cardiovascular exercises such as running, and weight training.

You don’t have to exercise for long, and short ten-minute bursts can be beneficial and may be easier to fit into your day.

Exercise is not just for weight loss either. It has other benefits such as boosting your mood, energy levels, and general health [1]. Making small changes like standing up as much as possible can help you lose weight, as staying on your feet uses more calories than sitting and is better for your long-term health.

 

5 things to avoid when you’re trying to conceive
 

You may have heard of things that you need to avoid when pregnant, such as soft cheeses, fish that contains too much mercury, or cured meats. But there’s also some factors that could hinder your attempts.

1. Protect and treat STIs
 

In some cases, untreated sexually transmitted infections (STIs), such as chlamydia or gonorrhoea can damage your reproductive organs and cause infertility [2].

How long until an STI makes you infertile?

There’s no exact timeline, but the longer the condition is left untreated, the bigger your risk of permanent reproductive damage.

STIs are incredibly common, and nothing to be ashamed of. If you think you may have an STI, it’s important to get checked out by your GP or at your local sexual health clinic.

2. Avoid smoking cigarettes
 

Smoking can damage eggs and sperm, affect hormone levels, and reduce overall fertility [3–5].

If you smoke, stopping can feel challenging, but it’s one of the most positive changes you can make for your reproductive health. If you’d like support, your GP or local stop-smoking service can offer help and guidance.

Is vaping better than cigarettes for getting pregnant?

Electronic cigarettes or vapes are often marketed as a ‘safe alternative’ to traditional smoking. The problem is, the vape fluid is highly unregulated and may contain harmful toxins and heavy metals [6,7].

Additionally, we don’t fully understand the effect the long-term effects of vaping on fertility or pregnancy in humans, as it is still relatively new. In studies on animals, vaping has shown to be harmful to reproductive health. So, it’s best to avoid vaping if trying to conceive – just in case. 

3. Limit your alcohol intake
 

We know it’s not safe to drink when pregnant. But drinking excessive amounts of alcohol when trying to conceive may also interfere with your fertility. Alcohol can disrupt your sex hormones and damage reproductive cells. You may find ovulation and sperm quality are affected, as well as your general health [8,9].

But if you’re partial to a tipple don’t worry – cutting back where you can will still have  a positive effect. Try staying within the recommended guidelines of 14 units a week – a drink here or there is likely fine.

How long after stopping drinking does fertility come back?

The answer to this varies from person to person, and you should consider how much you were drinking before. Studies have shown it takes around three months for new sperm to be produced – so this could be when you start seeing an effect.

4. Reduce your caffeine intake
 

Some studies suggest that high caffeine intake may be linked to reduced fertility. You don’t necessarily need to give it up completely, but reducing caffeine from coffee, tea, energy drinks, and cola may be helpful.

5. Manage your stress
 

Stress is a normal part of life, but ongoing or high levels of stress can affect the hormones involved in reproduction. Reducing stress is often easier said than done. But finding small, manageable ways to unwind can make a real difference.

You could try:

• Gentle exercise
• Walks in nature
• Mindfulness practice
• Making time for self-care

 

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References

1. More evidence that exercise can boost mood - Harvard Health. [cited 3 Jun 2026]. 
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3. Omolaoye TS, El Shahawy O, Skosana BT, Boillat T, Loney T, du Plessis SS. The mutagenic effect of tobacco smoke on male fertility. Environ Sci Pollut Res. 2022;29: 62055–62066. doi:10.1007/s11356-021-16331-x
4. Dhage VD, Nagtode N, Kumar D, Bhagat AK. A Narrative Review on the Impact of Smoking on Female Fertility. Cureus. 2024 [cited 3 Jun 2026]. doi:10.7759/cureus.58389
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6. Szumilas K, Szumilas P, Grzywacz A, Wilk A. The Effects of E-Cigarette Vapor Components on the Morphology and Function of the Male and Female Reproductive Systems: A Systematic Review. International Journal of Environmental Research and Public Health. 2020;17: 6152. doi:10.3390/ijerph17176152
7. Montjean D, Godin Pagé M-H, Bélanger M-C, Benkhalifa M, Miron P. An Overview of E-Cigarette Impact on Reproductive Health. Life. 2023;13: 827. doi:10.3390/life13030827
8. Alcohol and fertility | Alcohol Change UK. [cited 3 Jun 2026]. 
9. How does alcohol affect men? | Drinkaware. [cited 7 Jan 2025]. 
10. NICE. CKS [Internet]. 2023 [cited 2026 Jun 9]. Scenario: Management of infertility.