By Dr. Roya Rozati, Chief A.R.T. Specialist | MHRT Hospitals
Looking to conceive naturally? Discover 10 proven natural ways to increase fertility in men and women. Improve your chances of pregnancy with these expert tips.
Introduction
Struggling to conceive? You’re not alone. In India, infertility affects about 1 in 6 couples, and while medical treatments like IVF and IUI are highly effective, many couples first look for natural ways to boost fertility.
As a fertility specialist, I often get asked: “What can we do at home to increase our chances of getting pregnant naturally?” The good news is—there are several lifestyle and diet changes that can support reproductive health and improve your chances of conception.
In this article, we’ll cover the top 10 natural fertility boosters for both men and women—backed by science and recommended by doctors.
1. Maintain a Healthy Weight (BMI)
Being either underweight or overweight can disrupt hormonal balance and ovulation in women and reduce sperm quality in men.
📌 Tip: Aim for a BMI between 18.5 and 24.9. Even losing 5–10% of body weight can significantly improve fertility.
2. Eat a Fertility-Friendly Diet
A nutritious, balanced diet plays a major role in reproductive health. The Mediterranean diet is often recommended for both men and women trying to conceive.
✔️ Include:
- Leafy greens, fresh fruits
- Whole grains, legumes
- Nuts and seeds (rich in zinc & selenium)
- Healthy fats (olive oil, avocados)
- Lean protein and omega-3s (fish, flaxseed)
3. Avoid Smoking, Alcohol, and Excess Caffeine
These substances can negatively impact both sperm and egg quality.
📌 Limit caffeine to less than 200 mg/day (1-2 cups of coffee)
📌 Avoid alcohol and quit smoking altogether
4. Track Your Ovulation Cycle
Understanding your fertile window is crucial when trying to conceive.
📱 Use apps or ovulation predictor kits (OPKs) to track your cycle, especially if it’s irregular. The best time to try is during the 2–3 days before ovulation.
5. Reduce Stress
Chronic stress can interfere with reproductive hormones like FSH and LH, affecting ovulation and sperm production.
🧘 Try yoga, meditation, or deep breathing exercises. Counseling or support groups can also help if you’re feeling emotionally overwhelmed.
6. Exercise in Moderation
Regular exercise helps balance hormones, improve insulin sensitivity, and reduce inflammation.
⚠️ But avoid excessive high-intensity workouts, especially if you’re underweight or already ovulating irregularly.
lements, vitamins to increase sperm count, folic acid for pregnancy
7. Limit Exposure to Toxins & Plastics
Environmental toxins like BPA, phthalates, and pesticides can interfere with reproductive hormones.
✔️ Use glass containers, avoid processed foods, and choose organic produce when possible.
8. Improve Sexual Health & Timing
- Have sex every 2–3 days during your fertile window.
- Avoid using lubricants that can harm sperm (use fertility-friendly lubricants instead).
- Men should avoid hot baths, saunas, and tight underwear.
9. Get a Fertility Check-Up Early
If you’ve been trying to conceive for more than 12 months (or 6 months if the woman is over 35), it’s time to consult a fertility specialist.
Early diagnosis and personalized guidance can save time, money, and emotional stress.
Final Thoughts
Conceiving naturally is possible for many couples—especially with the right lifestyle, nutrition, and awareness. These natural fertility boosters can help you optimise your health and increase your chances of pregnancy.
If you’ve been trying for a while without success, don’t wait. Schedule a consultation with a fertility expert to explore all your options—both natural and medical.