Increase fertility naturally

Nutrition, weight and micronutrients

Nutrition is the foundation. In large observational studies, a Mediterranean, largely plant-based diet with plenty of vegetables, legumes, good oil and fish was linked with a lower risk of ovulation disorders and better chances of pregnancy (Chavarro et al., 2007; Gaskins and Chavarro, 2018). Highly processed food with lots of trans fats and sugar, by contrast, fared unfavourably.

Body weight also plays a role. Both being significantly underweight and overweight can disrupt ovulation, and moderate weight loss improved cycle disturbances in studies. It's not about an ideal weight, but about a range in which the cycle runs steadily.

Three micronutrients are particularly well studied. Folate is central when trying to conceive and, according to EFSA, contributes to the growth of maternal tissue during pregnancy. Vitamin D was linked in a meta-analysis with better outcomes in fertility treatments, especially where a deficiency was confirmed (Chu et al., 2018). And zinc, according to EFSA, contributes to normal fertility and reproduction. You can read the details in our overview of nutrients when trying to conceive and specifically on folic acid when trying to conceive.

Stress, sleep, exercise and environment

Chronic stress is more than a feeling. Persistently elevated stress hormones can dampen the control hormones for ovulation via the brain. In studies, a high stress level was linked with a longer time to pregnancy. Relaxation techniques, mindfulness and small daily breaks help to lower the level.

Sleep works in the same direction. Too little or irregular sleep, for example with shift work, can disrupt hormone rhythms. Around seven to eight hours with regular times and little screen light in the evening is sensible. With exercise, the right amount matters: moderate movement such as brisk walking supports the cycle, while very intense training at a low body fat percentage can slow ovulation down.

The environment counts too. Hormone-like substances such as bisphenol A and plasticisers are found in many plastics. You reduce your exposure by not heating food in plastic, choosing glass or stainless steel and airing rooms regularly. And very importantly: smoking brings menopause forward by around two years on average and should be dropped when trying to conceive.

A well-thought-out supplement can be useful for your daily baseline. Our Hormonic Base provides 16 micronutrients, including folate and zinc. Folate contributes to the growth of maternal tissue during pregnancy, and zinc to normal fertility and reproduction. If you want to support your cycle in a more targeted way, you'll find myo-inositol and zinc in the Cycle+ Formula. Both are intended as a supplement, not a treatment, and don't replace a specifically dosed folic acid preparation where that is recommended by a healthcare professional.

If you want to work specifically on egg quality, you'll find more on that in our article on improving egg quality. And if you're unsure, it's best to clarify your questions in a free intro call or with your gynaecologist.

When you should seek medical help

As a rule of thumb: under 35, a check-up makes sense if it hasn't worked after twelve months of regular, unprotected sex. From 35 you should seek advice after six months, and from 40 as soon as possible. An earlier appointment is worthwhile with an irregular cycle, known PCOS or endometriosis, thyroid problems, or if a factor is suspected with the man.

Conclusion

Fertility isn't something you're helplessly at the mercy of. A Mediterranean diet, a healthy weight, enough sleep, a good way of handling stress, moderate exercise and a good supply of folate, vitamin D and zinc create the best natural conditions. This doesn't replace medical guidance, but it strengthens it. And if it takes longer, that's not a failure but a good moment to get support.