Trying to conceive (TTC) can be a deeply emotional journey, filled with hope but also moments of sadness or frustration when things don’t happen as quickly as expected. Fertility is influenced by many factors, for men and women, including:
- Age
- Lifestyle habits
- Underlying health conditions
While some of these are outside our control, others can be supported through small, practical steps.
The good news is that everyday choices, from nutrition and exercise to stress management and supplements, can make a real difference in your fertility journey.
This guide brings together expert advice on the key lifestyle changes, medical factors, and fertility supplements that can help improve your chances of conception.
Lifestyle factors that support fertility
Fertility isn’t determined by one single habit, but by the cumulative impact of several lifestyle choices.
Nutrition
Miscarriage often brings a wide range of emotions, including grief, guilt, sadness, and anxiety about future pregnancies. These feelings are valid and can A balanced diet is the foundation of reproductive health. The right nutrients help regulate hormones, support egg and sperm, and prepare the body for pregnancy.
Key nutrients in a healthy diet include:
- Folate: essential for DNA synthesis and early fetal development.
- Vitamin D: supports ovulation and sperm motility
- Iron: prevents anaemia, which can affect ovulation
- Antioxidants (vitamin C, vitamin E, selenium): small amounts can protect egg and sperm cells, but strong doses could disrupt metabolic balance.
- Zinc: promotes healthy sperm production and quality
Fertility-friendly foods include:
- Leafy greens such as spinach and kale
- Protein-rich foods like eggs, lean meat, and fish
- Omega-3-rich options such as salmon, walnuts, and chia seeds
- Whole grains, beans, and lentils for steady energy release
- Nuts and seeds for healthy fat and minerals.
Staying hydrated is also vital. Limit alcohol and reduce caffeine to no more than 200mg per day (about two small cups of coffee).
Exercise
Movement plays a crucial role in supporting fertility. Moderate exercise improves circulation, balances hormones (particularly important for women with PCOS), and reduces stress. Strength training combined with light to moderate cardio is ideal. High-intensity workouts, however, can sometimes disrupt ovulation and should be limited.
Simple daily activities also make a difference, such as:
- Brisk walking
- Yoga or pilates
- Cycling
- Stretching routines
Weight management
Both underweight and overweight ranges can interfere with ovulation and sperm production. Body fat influences levels of reproductive hormones such as oestrogen and testosterone.
Gradual, sustainable changes are best:
- Combine balanced meals with consistent activity
- Avoid extreme diets or sudden weight loss
- Aim for a BMI within the healthy range, while focusing on overall wellbeing rather than the number on the scale.
Sleep and stress management
Cortisol, the stress hormone, can disrupt the delicate balance of reproductive hormones. Sleep deprivation has a similar effect, impacting ovulation and sperm quality.
Supportive strategies include:
- Stress reduction: Journaling, yoga, meditation, or gentle breathing exercises
- Better sleep: Keep a consistent bedtime, reduce evening screen time, and create a calming sleep environment
- Relaxation practices: Warm baths, herbal teas, or mindfulness before bed.
Tracking ovulation and timing intercourse
Understanding your fertile window is key to conception. The most fertile days are the two days before ovulation and the day of ovulation itself.
Ways to track ovulation include:
- Basal body temperature (BBT): small rises in temperature indicate ovulation has occurred
- Ovulation predictor kits: detect the luteinising hormone (LH) surge that triggers ovulation
- Cervical mucus changes: Fertile mucus is clear, stretchy, and egg-white like
For the best chances, aim to have intercourse every one to two days during the fertile window. You can learn more about how to naturally increase ovulation in our blog.
Medical factors to consider
- A number of health conditions can affect fertility in both women and men.
Female factors:
- Polycystic ovary syndrome (PCOS), which disrupts ovulation and can make cycles irregular
- Endometriosis, which may impact egg quality and implantation, and interfere with implantation
- Thyroid disorders, which can affect hormone balance and menstrual regularity
- Pelvic inflammatory disease (PID), which can cause scarring or blocked fallopian tubes, preventing the egg and sperm from meeting
- Age, as fertility naturally declines from the mid-30s, with a more marked drop after age 37
Male factors:
- Low sperm count or poor sperm motility can reduce the chances of successful fertilisation
- Hormonal imbalances or genetic conditions may impact sperm production
- Lifestyle factors, such as smoking, excessive alcohol use, obesity, and high stress, can reduce fertility
If you’ve been trying for over a year (or six months if you’re over 35), it’s wise to consult a healthcare professional. They can recommend and arrange tests for both partners, diagnose underlying conditions, and suggest personalised treatment plans.
Male fertility matters too
Male fertility is just as important in conception, and actually contributes to approximately 50% of conception difficulties. Healthy sperm depend on count, motility (movement), and morphology (shape).
Tips to support male fertility include:
- Eating a balanced, antioxidant-rich diet
- Exercising regularly, but avoid overheating from tight clothing or hot tubs
- Limiting alcohol, caffeine, and avoiding smoking
- Maintaining a healthy weight
A couple’s fertility journey is shared, and taking steps together strengthens both health and emotional connection.
Supplements to increase chances of pregnancy
Targeted fertility supplements can fill nutritional gaps and provide concentrated doses of fertility-supporting nutrients. They work best when combined with healthy lifestyle habits, rather than as complete replacements.
Try to start supplements at least three months before TTC, allowing time for eggs and sperm to develop.
Impryl fertility supplement
Impryl is a specialised fertility supplement designed to support both female and male fertility. The formulation works through metabolic pathways that support cellular energy and protect reproductive cells from oxidative stress.
Key features of the benefits of Impryl:
- Supports mitochondrial function, which is vital for egg and sperm energy
- Helps regulate homocysteine levels, which are important for DNA health, methylation, and early embryo development
- Protecting cells from oxidative stress by supporting the bodies natural antioxidant process
- Designed to complement, not replace, a healthy lifestyle and foundational fertility strategies.
- Suitable for both partners, so couples can use it together for mutual support.
Please note alongside Impryl, we would also recommend Vitamin D to be taken for everyone trying to conceive.
Because every fertility journey is individual, combining Impryl with nutrition, lifestyle changes, and medical advice maximises your chances of success.
When to seek professional help
If you’re under 35 and have been trying for 12 months without success, or over 35 and trying for six months, it’s recommended to seek advice from a fertility specialist. Sooner consultation is recommended if you have known conditions such as PCOS, endometriosis, or irregular cycles.
Doctors can carry out fertility assessments / investigations, hormone testing, and semen analysis. Depending on the results, treatments may include lifestyle support, supplements, or assisted reproductive technologies such as IVF. Early intervention often improves outcomes and reduces uncertainty.
Wrapping up
Improving your chances of pregnancy involves a mix of lifestyle choices, medical awareness, and targeted supplements. While conception can take time, small daily actions can make a meaningful difference.
By supporting both partners’ fertility and seeking professional guidance when needed, you give yourself the best possible opportunity for a healthy pregnancy journey.
FAQs: Conception myths vs facts
Does leaving sperm in overnight increase chances of pregnancy?
Myth. Conception depends on sperm quality and timing, not retention. In fact frequent ejaculation in men (every 2-3 days) has been shown to actually improve sperm function so might enhance the chances of conception.
Does a female orgasm increase chances of pregnancy?
Myth. While pleasurable, it has not been shown to significantly boost conception rates.
Does taking folic acid increase chances of pregnancy?
Fact. Folic acid is vital for early fetal development and may improve fertility.
Does having sex twice a day increase chances of pregnancy?
Myth. Too-frequent ejaculation, for example in a day, can lower sperm. Intercourse every 1-2 days in the fertile window is most effective and frequent ejaculation throughout the month is recommended so don’t just wait for that ‘fertile time’.
Does having sex in the morning increase chances of pregnancy?
Myth. Sperm quality does not significantly change depending on the time of day.
Does putting your legs in the air after sex increase chances of pregnancy?
Myth: Putting your legs in the air after sex does not help with conception because sperm swim to the egg and do not need gravity to reach the cervix.
References
BMJ Best Practice. (n.d.). Topic 497. In BMJ Best Practice. Retrieved September 2025, from https://bestpractice.bmj.com/topics/en-gb/497
Vašková, J., Klepcová, Z., Špaková, I., Urdzík, P., Štofilová, J., Bertková, I., Kľoc, M., & Rabajdová, M. (2023). The importance of natural antioxidants in female reproduction. Antioxidants, 12(4), 907
