If you are trying to become pregnant, you may encounter countless recommendations about foods, vitamins, sexual positions, herbal remedies and lifestyle changes that supposedly “boost fertility.”
Some advice is useful. Some has little scientific evidence. And some can be misleading.
The most important point is that there is no lifestyle trick that can guarantee pregnancy.
Fertility depends on many factors involving the reproductive health of both partners, including:
- age,
- ovulation,
- egg quantity and quality,
- fallopian-tube function,
- uterine health,
- sperm quantity and quality,
- sexual timing,
- medical conditions,
- and sometimes factors that cannot be identified with routine testing.
Healthy habits can support reproductive and pregnancy health, but genuine infertility sometimes requires medical investigation and treatment.
How Does Pregnancy Happen?
For pregnancy to occur naturally, several processes generally need to happen successfully.
An ovary releases a mature egg during ovulation.
Sperm travel through the female reproductive tract and may fertilize the egg, usually within a fallopian tube.
The resulting embryo then travels toward the uterus and, if development continues successfully, implants in the uterine lining.
A problem at any of these stages can reduce the likelihood of pregnancy.
Understanding Your Fertile Window
Pregnancy is not equally likely on every day of the menstrual cycle.
The fertile window is generally considered the six-day interval ending on the day of ovulation.
This includes approximately:
the five days before ovulation + the day of ovulation.
This window exists because sperm can remain capable of fertilization for several days in the reproductive tract, while the egg has a much shorter period in which fertilization can occur.
The highest probability of conception generally occurs when intercourse takes place during the days immediately before ovulation.
When Does Ovulation Occur?
A common misconception is that every woman ovulates on day 14.
That is not true.
Ovulation timing varies between women and can also vary between cycles in the same woman.
In someone with a 28-day cycle, ovulation may occur around the middle of the cycle, but this should not be treated as a universal rule.
Calendar apps can estimate fertile days, but they cannot precisely predict ovulation for everyone.
How Can You Identify Ovulation?
Several approaches may help estimate the fertile window.
These include:
- tracking menstrual cycles,
- monitoring changes in cervical mucus,
- urine ovulation-predictor kits,
- and other fertility-awareness methods.
Around the fertile period, cervical mucus often becomes clearer, wetter and more slippery.
Urine ovulation-predictor tests detect the rise in luteinizing hormone (LH) that usually occurs shortly before ovulation.
These methods can be helpful, but none is perfect.
How Often Should You Have Sex When Trying to Conceive?
For people trying to conceive through vaginal intercourse, having sex every 1–2 days during the fertile window can maximize the opportunity for sperm and egg to meet.
However, this does not need to become a rigid schedule.
Having intercourse approximately 2–3 times per week throughout the cycle can also provide frequent opportunities for conception and may be less stressful for some couples.
There is generally no need for a couple with normal fertility to deliberately avoid frequent intercourse because of a fear of “using up” sperm.
Is Three Days Before Ovulation the Best Time?
The fertile window extends approximately five days before ovulation through the day of ovulation, and the probability of conception is particularly high during the one or two days before ovulation.
Therefore, couples do not need to identify one perfect day.
Regular intercourse during the fertile period is more practical.
Do Sexual Positions Affect Pregnancy Chances?
There is no convincing evidence that a particular sexual position improves natural fertility.
Sperm can enter the cervical canal very quickly after ejaculation.
There is also no evidence that a woman needs to:
- raise her legs,
- lie still for a long period,
- place a pillow under her hips,
- or remain in a particular position
after intercourse to become pregnant.
Some semen leaking from the vagina after intercourse is normal and does not mean that conception cannot occur.
Does Orgasm Increase Fertility?
There is no established requirement for a woman to have an orgasm for conception to occur.
Pregnancy can occur with or without female orgasm.
Sexual wellbeing and mutual enjoyment are important, but couples should not feel pressured to perform specific sexual routines supposedly required for pregnancy.
What About Lubricants?
Laboratory research has shown that some conventional lubricants can reduce sperm movement under certain conditions.
However, studies of couples trying to conceive have not clearly shown that lubricant use necessarily reduces the chance of pregnancy.
If lubricant is needed, a product specifically marketed as sperm-friendly or fertility-friendly may be considered.
Do not use saliva as a fertility lubricant.
Eat a Balanced, Nutritious Diet
Good nutrition supports general and reproductive health.
A healthy dietary pattern can include:
- vegetables,
- fruits,
- whole grains,
- beans and lentils,
- nuts and seeds,
- fish,
- eggs,
- appropriate dairy products or alternatives,
- lean meat or poultry where desired,
- and healthy sources of unsaturated fats.
There is no single universally proven “fertility diet.”
No food can guarantee ovulation, improve egg quality overnight or cure infertility.
Do You Need Fruit Juice to Become More Fertile?
No.
Fresh juice is not a fertility treatment.
Whole fruit is generally a better everyday choice because it retains its natural fibre and can be more filling.
Fruit juice can be consumed as part of a balanced diet, but there is no good evidence that drinking fresh fruit juice increases fertility or treats infertility.
Take Folic Acid Before Pregnancy
Folic acid is one of the most important supplements for people who may become pregnant.
It is important to understand why.
Folic acid is primarily recommended to reduce the risk of neural-tube defects in the developing baby—not because it is a treatment for infertility.
For many people planning pregnancy, 400 micrograms (mcg) of folic acid daily is recommended beginning before conception and continuing during early pregnancy.
Some people require a higher dose because of particular medical conditions, medicines or previous pregnancy history.
Higher doses should be taken according to professional advice.
Should You Take a Multivitamin?
A prenatal vitamin may help provide nutrients needed before and during pregnancy.
However, taking more vitamins does not necessarily improve fertility.
Excessive amounts of some vitamins and minerals can be harmful.
Be especially cautious with:
- high-dose vitamin A in retinol form,
- herbal fertility supplements,
- hormone-containing products,
- and supplements making claims about “improving egg quality” or “balancing hormones.”
Discuss supplements with a healthcare professional or pharmacist if you are uncertain.
Stop Smoking
Smoking can negatively affect reproductive health in both women and men.
In women, smoking is associated with reduced fertility and earlier reproductive ageing.
In men, smoking may adversely affect sperm health.
Stopping smoking also reduces numerous risks during pregnancy and improves long-term health.
If quitting is difficult, professional smoking-cessation support can help.
Avoid Recreational Drugs
Recreational drugs can affect general and reproductive health.
People planning pregnancy should discuss substance use openly with an appropriate healthcare professional.
The purpose is to receive safe medical support—not judgement.
Do not stop prescribed medicines because you are trying to conceive without first discussing them with the healthcare professional responsible for your treatment.
What About Alcohol?
Heavy alcohol consumption can negatively affect health and may affect fertility.
Because alcohol exposure during pregnancy can harm fetal development and pregnancy may not be recognized immediately, people actively trying to become pregnant may choose to avoid alcohol.
Partners should also avoid harmful alcohol consumption.
What About Caffeine?
Moderate caffeine intake does not appear to prevent most people from becoming pregnant.
However, very high caffeine consumption is not recommended.
Caffeine can come from:
- coffee,
- tea,
- cola,
- energy drinks,
- chocolate,
- and some medicines.
Once pregnancy occurs, follow pregnancy-specific recommendations regarding caffeine intake.
Maintain a Weight That Supports Your Health
Both very low body weight and obesity can affect reproductive function in some people.
Very low energy intake can disrupt the hormones needed for ovulation.
Obesity can also be associated with ovulation problems and conditions such as PCOS.
However, weight is not the only determinant of fertility.
People across the body-weight spectrum can experience infertility.
If weight management is appropriate, gradual and sustainable changes are preferable to extreme dieting.
Exercise Regularly—but Avoid Extremes
Regular physical activity supports:
- cardiovascular health,
- metabolic health,
- sleep,
- mood,
- and overall wellbeing.
Moderate physical activity is generally compatible with trying to conceive.
However, very intense exercise combined with inadequate calorie intake can disrupt menstrual cycles and ovulation in some people.
The goal is balance.
Prioritize Sleep
Sleep supports overall physical and mental health.
There is no specific number of extra hours of sleep that guarantees improved fertility.
However, maintaining a regular sleep pattern and getting adequate sleep are sensible parts of preconception health.
Persistent sleep problems deserve appropriate assessment.
Does Positive Thinking Improve Fertility?
A positive outlook may help someone cope emotionally, but positive thinking does not cure infertility.
Infertility is a medical condition—not a consequence of insufficient optimism.
Someone struggling to conceive should never be told that pregnancy is not happening because they are:
- worrying too much,
- thinking negatively,
- not relaxing,
- or not trying hard enough.
Stress management can support emotional wellbeing, but it should not replace appropriate fertility investigation.
Avoid Vaginal Douching
The vagina is naturally self-cleaning.
Routine vaginal douching with chemicals, antiseptics or fragranced products is unnecessary and can disrupt the normal vaginal environment.
Wash the external vulva gently according to personal needs, but avoid placing cleansing chemicals inside the vagina unless specifically prescribed.
Douching is not necessary for fertility.
Prevent and Treat Sexually Transmitted Infections
Some sexually transmitted infections can affect fertility.
In particular, untreated chlamydia and gonorrhoea can lead to pelvic inflammatory disease.
PID can damage or scar the fallopian tubes and increase the risk of:
- infertility,
- chronic pelvic pain,
- and ectopic pregnancy.
People at risk should seek appropriate STI testing.
Condoms reduce transmission of many sexually transmitted infections, although couples deliberately trying to conceive through intercourse obviously need to consider timing and individual STI status.
Don't Self-Treat Suspected Infections
Do not diagnose or treat a suspected infection yourself using leftover antibiotics or medicines purchased without appropriate professional guidance.
Symptoms such as vaginal discharge, pelvic pain, itching or abnormal bleeding can have many possible causes. Correct diagnosis matters because the appropriate treatment depends on the underlying condition.
If you have persistent, severe or concerning symptoms, seek appropriate healthcare advice.
Review Your Medicines Before Pregnancy
Some medicines are safe during pregnancy while others may require adjustment.
Before trying to conceive, discuss:
- prescription medicines,
- over-the-counter medicines,
- herbal products,
- supplements,
- vitamins,
- and recreational substances
with an appropriate healthcare professional.
Do not abruptly stop an essential medicine because you are worried about pregnancy.
Stopping treatment can sometimes be more dangerous than continuing it.
Check Your Vaccinations
Preconception care is a useful opportunity to review vaccination status.
Protection against certain infections is particularly important before pregnancy.
Some live vaccines may need to be given before pregnancy rather than during it.
Requirements vary between countries, so discuss your vaccination history with an appropriate healthcare professional.
Manage Existing Medical Conditions
Health conditions should ideally be well managed before conception.
These can include:
- diabetes,
- high blood pressure,
- thyroid disease,
- epilepsy,
- kidney disease,
- heart disease,
- autoimmune conditions,
- and mental-health conditions.
Good preconception care can improve the health of the person becoming pregnant and the developing baby.
Age and Fertility
Female fertility changes significantly with age.
Both the number and quality of eggs decline over time.
The decline becomes more important during the 30s, particularly after approximately age 35.
Age is also associated with increasing risks of:
- miscarriage,
- chromosomal abnormalities,
- and some pregnancy complications.
This does not mean women over 35 cannot become pregnant.
Many do.
But age should be considered when deciding how long to try before seeking fertility assessment.
Male Fertility Matters Too
Trying to conceive should not focus entirely on the woman.
Male reproductive factors can also contribute to difficulty becoming pregnant.
Sperm health can be affected by factors including:
- certain medical conditions,
- some medicines,
- smoking,
- recreational drugs,
- anabolic steroids,
- excessive heat exposure,
- infections,
- hormonal disorders,
- and testicular problems.
When infertility is being investigated in a heterosexual couple, both partners should generally be considered.
When Should You Seek Fertility Help?
For a woman under 35, fertility evaluation is generally recommended after approximately 12 months of regular unprotected intercourse without pregnancy.
For women 35 or older, evaluation is generally recommended after approximately 6 months.
Women over 40 may benefit from more immediate evaluation.
You should not necessarily wait six or twelve months if there is already a known reason for concern.
Seek Earlier Advice If You Have:
- absent or very irregular periods,
- known endometriosis,
- previous pelvic inflammatory disease,
- previous reproductive surgery,
- known fallopian-tube problems,
- primary ovarian insufficiency,
- previous chemotherapy or pelvic radiation,
- recurrent pregnancy loss,
- known significant male fertility problems,
- or another condition known to affect fertility.
Earlier assessment can prevent unnecessary delay.
What Happens During a Fertility Evaluation?
A fertility assessment may include:
- medical and reproductive history,
- menstrual-cycle assessment,
- tests for ovulation,
- hormone tests where appropriate,
- pelvic ultrasound,
- evaluation of the uterus and fallopian tubes,
- and semen analysis for the male partner.
Not everyone needs every test.
Investigations should be tailored to the individual.
What If Lifestyle Changes Don't Work?
This is one of the most important differences between evidence-based fertility care and the old idea of simply “turning infertility into fertility.”
Lifestyle changes cannot fix every fertility problem.
Depending on the cause, medical treatment may include:
- treatment of underlying conditions,
- medicines to induce ovulation,
- surgery for selected reproductive disorders,
- intrauterine insemination (IUI),
- in vitro fertilization (IVF),
- intracytoplasmic sperm injection (ICSI),
- or other assisted reproductive technologies.
Treatment should be based on the diagnosed cause, age, test results and personal circumstances.
Be Careful With “Fertility Boosters”
People trying to conceive are frequently targeted by products promising to:
- boost fertility,
- improve egg quality,
- balance hormones,
- cleanse the uterus,
- unblock fallopian tubes,
- or guarantee pregnancy.
Be cautious.
There is no tea, herb, juice or supplement proven to reverse every cause of infertility.
Some products may also interact with medicines or contain ingredients that are unsafe during pregnancy.
Healthy Habits Cannot Guarantee a Healthy Placenta or Prevent Miscarriage
Healthy preconception habits can support general health and may reduce certain pregnancy-related risks, but they cannot guarantee a healthy placenta, healthy eggs, balanced hormones or prevention of miscarriage.
Miscarriage can occur for many reasons, including chromosomal abnormalities and other factors that cannot necessarily be prevented through diet, exercise or positive thinking.
People who experience miscarriage should not be blamed for the loss. Anyone who has concerns about miscarriage, particularly recurrent pregnancy loss, should discuss them with an appropriate healthcare professional.
A Practical Preconception Checklist
If you're planning pregnancy, consider these evidence-based steps:
Take folic acid: generally at least 400 mcg daily unless advised otherwise.
Avoid smoking: seek cessation support if necessary.
Avoid recreational drugs.
Avoid or minimize alcohol while trying to conceive.
Eat a varied, nutritious diet.
Exercise regularly at an appropriate level.
Review your medicines and supplements.
Check your vaccination status.
Manage chronic medical conditions.
Prevent and appropriately treat sexually transmitted infections.
Have regular intercourse, particularly during the fertile window.
Seek fertility assessment at the appropriate time rather than relying indefinitely on home remedies.
The Bottom Line
There is no guaranteed method to “turn infertility into fertility.”
For people without a known fertility problem, understanding ovulation and having intercourse every 1–2 days during the fertile window can help maximize the opportunity for natural conception.
Healthy preconception habits—including nutritious eating, folic acid, avoiding tobacco and recreational drugs, appropriate physical activity and good management of medical conditions—support reproductive and pregnancy health.
But lifestyle changes cannot overcome every cause of infertility.
Blocked fallopian tubes, severe endometriosis, ovulation disorders, diminished ovarian reserve, uterine abnormalities and male reproductive problems may require medical investigation and treatment.
If pregnancy is not occurring, seeking appropriate fertility care is more useful than blaming yourself or repeatedly trying unproven remedies.
Fertility is a medical and biological issue—not a measure of someone's effort, positivity, femininity or worth.
Medical Disclaimer
This article provides general reproductive-health and preconception information for an international audience. It is not a substitute for individualized medical advice, fertility assessment, diagnosis or treatment. Fertility recommendations and access to services vary between countries. Anyone concerned about fertility, menstrual irregularities, reproductive conditions, medications or difficulty becoming pregnant should consult an appropriately qualified healthcare professional.
Sources and Further Reading
World Health Organization — Guideline for the Prevention, Diagnosis and Treatment of Infertility
https://www.who.int/publications/i/item/9789240115774
World Health Organization — Infertility
https://www.who.int/health-topics/infertility
American Society for Reproductive Medicine — Optimizing Natural Fertility
https://www.asrm.org/practice-guidance/practice-committee-documents/optimizing-natural-fertility-a-committee-opinion-2021/
Centers for Disease Control and Prevention — Planning for Pregnancy
https://www.cdc.gov/pregnancy/about/index.html
Centers for Disease Control and Prevention — Folic Acid
https://www.cdc.gov/folic-acid/about/index.html
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