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Eat foods rich in antioxidants

Antioxidants may help neutralize free radicals in the body, which can potentially damage sperm and egg cells. While evidence is limited, some studies suggest they may support both male and female fertility.

If you want to increase your antioxidant intake, consider adding more fruits, vegetables, nuts, and whole grains to your diet. These foods tend to be higher in antioxidants like:

• vitamins C and E
• folate
• beta carotene
• lutein

While you can also get antioxidants from supplements, be sure to research the brand. The Food and Drug Administration (FDA) does not strictly regulate supplements for quality and safety as it does for medications.

Eating a substantial breakfast may help with female fertility, particularly if you have polycystic ovary syndrome (PCOS), a major cause of infertility.

A 2013 study found that eating a larger breakfast may improve some of the hormonal effects of PCOS that affect fertility.

More recently, a 2021 review of studies found that higher calorie intake earlier in the day may improve PCOS symptoms.

When choosing breakfast foods, consider eating something with fewer carbs.

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 Prioritize omega-3 fatty acids : Boost Your Fertility Naturally

Eating healthy fats every day is important for boosting fertility and overall health.

Omega-3 fatty acids may be particularly beneficial for increasing fertility. You can find this healthy fat in many foods, including:

• fatty fish
• flax seeds and flaxseed oil
• chia seeds
• walnuts

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Minimize refined carbs

When it comes to carbohydrates, both the quantity and type matter.

Refined carbs, in particular, deserve attention. These are commonly found in sugary foods, drinks, and processed grains like white pasta, bread, and rice. The body absorbs refined carbs rapidly, leading to spikes in blood sugar and insulin levels. They also have a high glycemic index (GI), which indicates how much a carbohydrate-rich food can raise blood sugar.

Insulin closely resembles ovarian hormones that play a role in egg maturation. When insulin levels remain consistently high, the body may reduce its production of reproductive hormones, mistakenly assuming they are not needed. This imbalance can disrupt egg maturation and ovulation

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Research from 2020  found that a diet higher in fiber and lower in added sugar may slightly increase female fertility.

Some examples of high fiber foods without added sugar include:

• whole grains
• fruits
• vegetables
• beans

Reconsider your protein sources

Protein is an essential part of any diet, but certain sources may be particularly beneficial for fertility.

A 2019 study suggests that following a Mediterranean-style diet may support fertility. This diet is typically rich in fish and lower in red and processed meats. It also provides higher amounts of antioxidants and omega-3 fatty acids, which are known for their health benefits.

There’s even more reason to include fish in your diet. A 2018 study found that higher fish consumption was associated with an increased rate of live births following assisted reproductive technologies like in vitro fertilization (IVF).

 Consider prenatal vitamins

If you’re trying to conceive, starting a prenatal vitamin may be beneficial. These vitamins typically contain higher levels of essential nutrients, such as folic acid and B vitamins, which support both fertility and pregnancy.

However, since vitamins and supplements aren’t regulated by the FDA, it’s important to research your options. Consult a healthcare professional to determine the best prenatal vitamin for your needs.

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Get active

Exercise has many health benefits, including increased fertility. Increasing moderate physical activity has positive effects on both female and male fertility, especially for those with obesity.

As with most things, moderation is key. Excessive high intensity exercise may have a negative effect on female fertility for some people. Talk with a healthcare professional to determine which types of exercise would be most beneficial for you.

 Take time to relax : Boost Your Fertility Naturally

Trying to conceive can bring added stress to your life. There’s some debateTrusted  about whether stress affects fertility. However, stress can affect your periods, which may affect your fertility.

It may help to talk with a mental health professional if stress or anxiety about conceiving is impairing your day-to-day life.

Not sure where to start? Our guide to choosing a therapist can help.

Consider limiting caffeine

The association between caffeine and fertility isn’t very clear. While some experts previously recommended limiting caffeine while trying to conceive, a 2020 review  suggests this may not be necessary.

However, given the lack of clarity on caffeine’s effect on fertility, you may want to limit your daily coffee consumption to one or two cups or start incorporating coffee alternatives into your routine.

Avoid high alcohol intake

A systematic review  found that alcohol consumption can have a negative impact on female fertility. The highest impact was observed in those who drank more than 12.5 grams of alcohol a day.

For reference, a standard drink in the United States contains about 14 grams of alcohol. Current guidelines for female alcohol consumption are no more than one alcoholic drink per day, which is defined as 1.5 ounces of 80-proof liquor, 5 ounces of wine, or 12 ounces of beer.

If you suspect you may be pregnant, there’s no safe amount of alcohol.

Also if you’re trying to conceive and there’s any chance you may be pregnant, avoiding alcohol is the safest option. If you do choose to drink and know you’re not pregnant, keep it to one standard drink.

Consider bee products

Bee products, including pollen, royal jelly, and propolis, have been used for centuries to improve fertility, but there’s a lack of research involving humans.

A 2023 review suggests bee products may help with PCOS-related infertility. A 2021 review suggests bee products may also benefit male fertility.

However, the authors of both reviews emphasize that any significant effects on fertility have only been observed in animal studies.

The bottom line : Boost Your Fertility Naturally

Certain health and lifestyle strategies may help increase fertility. If you’re trying to conceive, it may be worth checking in with a healthcare professional early on to determine the best ways to increase fertility.

A healthcare professional can also help identify or rule out any underlying medical issues that may be affecting things.