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There are few life experiences more frustrating, draining and heartbreaking than infertility. When getting pregnant is harder than planned, people often search for answers to better understand what they can do to increase their chances of conceiving. What can you do to boost your fertility, and at what point should you see a doctor about it? Here’s everything you need to know.
“Fertility is often defined as the ability to reproduce, or produce offspring,” says Amy Roskin, M.D., board-certified OB-GYN and chief medical officer of Seven Starling, a digital mental health platform. Infertility—the opposite of fertility—is defined by the American College of Obstetricians & Gynecologists (ACOG) as not being able to conceive after one year of regular sexual intercourse without birth control[1]Treating Infertility . American College of Obstetricians and Gynecologists. Accessed 09/02/2022. .
If you’re struggling with infertility, the monthly disappointment of not getting pregnant may have you wanting to take action. Luckily, there’s quite a bit you can do—especially with the help of medical professionals.
There are a handful of lifestyle changes you can try that might give your fertility a boost, a doctor that specializes in fertility will be able to perform testing and intervene medically in a way that can boost fertility and your chances of getting pregnant, whether through IVF, IUI, or through medications that induce ovulation.
Dr. Roskin notes that one of the most commonly used medications to induce ovulation is clomiphene citrate, or Clomid. “Clomiphene is a pill that works by increasing the amount of Follicle Stimulating Hormone (FSH) secreted by the pituitary gland. This can result in more follicles developing in the ovary.”
She adds that other oral medications are called aromatase inhibitors. “These act by temporarily decreasing estrogen levels, which then increases the FSH level and stimulates more follicle development,” she says. “If oral medications are not working, there are also injectable medications that contain FSH and/or LH (Luteinizing Hormone). These can trigger ovulation in people who don’t respond to the oral medications.”
But when it comes to increasing fertility via lifestyle changes, there isn’t one tried-and-true way to go about it. “There is no clear-cut diet or exercise regimen,” says Chenchen Sun, M.D., an OB-GYN at Tufts Medical Center. “However, there are a few tips to maintain and preserve fertility.”
If you’ve been trying to get pregnant for a year or longer (or six months or longer if you’re over 35), Dr. Sun suggests seeing your OB-GYN.
“Oftentimes, there are affordable testing and treatment options that can be pursued in your general OB-GYN’s office prior to referral to a reproductive endocrinologist and infertility specialist (REI),” says Dr. Sun. “Basic fertility treatment includes hormonal labs to check your ovarian reserve and imaging to check your uterus and tubes.” For men, a semen analysis is prudent as male factor infertility is very common, occurring in about 50% of couples experiencing trouble conceiving[2]Male Infertility. Yale Medicine. Accessed 9/6/2022. .
She adds that for people who have irregular menses, their infertility may be treated with medications that induce ovulation. “If more advanced fertility treatment is required, couples may be referred to an REI. Some states, such as Massachusetts, may cover advanced fertility treatment (IUI, IVF).”
Here are some expert-backed ways to boost fertility:
Being overweight or obese can cause someone to produce too much estrogen, which can interfere with ovulation, and being underweight can cause the body to stop making estrogen, which can also impact ovulation.
“You want to maintain a healthy weight through diet and adequate exercise, avoiding both extremes,” says Dr. Sun. “Both obesity and excessive exercise and weight loss can lead to menstrual irregularities that can impact future fertility.”
People can be fertile at many different weights but extremes like low body weight and obesity can increase chances of infertility. Focus on overall health and talk to your doctor about goals for your personal situation.
Participation in moderate exercise has been shown to improve both female and male fertility. One study of over 4,000 women in Norway found that movement for up to three hours per week helped regulate menstrual cycles and improve fertility[3]Warren MP, Perlroth NE. The effects of intense exercise on the female reproductive system. 2001;170(1):3-11. . However, exercising too intensely has been associated with a decrease in fertility.
Both tobacco and alcohol may have a negative impact on fertility, according to Dr. Sun. Overall, clinical studies have found that smoking is associated with decreased fertility, and if you’re hoping to become pregnant, Dr. Sun says it’s wise to limit alcohol[4]Jakubowicz D, Barnea M, Wainstein J, et al. Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome. Clin Sci (Lond). 2013 Nov;125(9):423-32. . Increased levels of alcohol use are associated with decreased fertility in both men and women. Some studies suggest that no amount of alcohol is advisable for younger adults as it carries no health benefits[5]Bryazka D, Reitsma M, Griswold M. Population-level risks of alcohol consumption by amount, geography, age, sex, and year: a systematic analysis for the Global Burden of Disease Study 2020. The Lancet. 2022;400(10347):185-235. .
If you’re deficient in certain vitamins, it may interfere with ovulation. A 2008 study found that involuntary infertility may be avoided 20% of the time if women take a multivitamin at least three times per week[6]Angelis C, Nardone A, Garifalos F, et al. Smoke, alcohol, and drug addiction in female fertility. Reprod Biol Endocrinol. 2020; 18: 21. .
Research has found that B vitamins like vitamin B1, B2, B6, B12, folic acid and niacin are inversely related to ovulatory infertility—so a deficiency could be correlated with infertility. Most multivitamins contain these vitamins, as do prenatal vitamins.[7]Chavarro JE, Rich-Edwards JW, Rosner BA, et al. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. Fertil Steril. 2008;89(3):668-76.
And while there isn’t clear research to indicate that taking a prenatal vitamin could increase your chances of getting pregnant, Dr. Roskin stresses that it’s still a good idea to do so. “Prenatal vitamins have folic acid, which can help prevent a serious type of birth defect called ‘neural tube defects,’” she says. “They involve the developing brain and spinal cord. Prenatal vitamins also contain iron which supports placental and fetal growth, and helps prevent anemia, a low red blood cell count.”
Managing your stress can help boost fertility, says Dr. Sun. “Work on stress management and reduction,” she says.
Dr. Roskin adds that there does appear to be a connection between stress and infertility, but there isn’t a ton of research that indicates why this is. “Infertility is definitely a source of stress, but how stress causes infertility is less clear,” she says. “Cognitive behavioral therapy (CBT) can be effective here and is very underutilized by people with fertility challenges.”
Sometimes, environmental toxins can interfere with fertility, according to Dr. Sun. “Be aware of any environmental toxins that you are exposed to at work or elsewhere that could impact fertility, like heavy metals and pesticides,” says Dr. Sun.
It’s also important to be careful in choosing which household products you use. “Pesticides have been associated with decreased fertility, so try to avoid exposure,” says Dr. Roskin.
She adds that triclosan, which is used in many antibacterial products, has been associated with decreased fertility. “It’s best to avoid products that have this, and it’s usually disclosed on the label. Phthalates are chemicals that are sometimes used in scented laundry detergents. They have been associated with infertility and it’s best to try to avoid them by using a phthalate-free or unscented laundry detergent.”
Studies have also shown that bisphenol A (BPA) may harm fertility. Mounting evidence suggests BPA could be behind a number of fertility problems including testicular dysgenesis syndrome, a decrease in fertility for men and follicle loss in women[7]Chavarro JE, Rich-Edwards JW, Rosner BA, et al. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. Fertil Steril. 2008;89(3):668-76. .
While the ACOG recommends seeing a doctor if you haven’t gotten pregnant after one year of intercourse without using birth control, you should feel comfortable talking to your doctor about your fertility worries at any point—or even when you first start thinking about pregnancy.
“I always advise patients to see a doctor when they are in the stages of preparing for pregnancy or when they are contemplating pregnancy, for a preconception consultation,” says Dr. Sun. “Preconception visits allow us to work together to optimize your health to mitigate some of the factors that may contribute to infertility.”
While there’s no tried-and-true way to boost fertility, there are always medical interventions to consider, so no matter where you are in your fertility journey, remember that you have options.
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Leigh Weingus is a New York-based freelance writer and former senior editor at HuffPost, Elite Daily and Mindbodygreen. Her work has been featured in Well+Good, Glamour, Parade, Bustle, NBC News and more. When she's not writing, Leigh can be found taking a (virtual) yoga class, running in Central Park or whipping up her latest smoothie creation.
Lora Shahine, M.D., F.A.C.O.G., is a reproductive endocrinologist specializing in infertility and recurrent pregnancy loss at Pacific NW Fertility in Seattle. She is board certified in both reproductive endocrinology and infertility as well as obstetrics and gynecology. As a clinical associate professor at the University of Washington and director of the Center of Recurrent Pregnancy Loss at Pacific NW Fertility, she is committed to providing excellence in patient care, teaching the next generation of women’s healthcare providers and continuing research in the fields of fertility and recurrent miscarriage. Dr. Shahine is passionate about changing the conversation surrounding infertility and miscarriage from one of shame and guilt to one of support and empowerment. She lives in Seattle with her family and enjoys travel, skiing, great food and time spent with friends and family.