How to Increase Your Fertility

You know that parenthood isn’t all goo-goo eyes and lullabies. Thanks to your friends and family members, you have insight into the maybe not so adorable parts of parenthood—the sleepless nights, diaper blowouts, and moments of crippling uncertainty.

But you also know that your little one will be worth it. You’re ready to embark on the journey of parenthood and embrace everything that comes with it. But before you welcome your baby into the world, you’ll have to conceive her. And getting pregnant can be a fascinating, frustrating journey of its own.

If you’re wondering how to increase fertility, keep reading. This guide will discuss the many natural ways you can boost your chances of getting pregnant, fast. Let’s explore them below.

Make Sure the Timing is Right

When you were younger, you were mostly concerned with trying not to get pregnant. But now that you’re trying to conceive, you’re stumped. After all, you’ve tossed the condoms and gotten off the birth control pill. Shouldn’t it happen right away? So, when are you most fertile?

While you may have your ideal timeline for getting pregnant, your body has a timeline of its own. In fact, the best way to boost your chances of getting pregnant is to nail the timing.

Get busy during those days that fall before, during, and after ovulation—when your ovary releases an egg. This is the time you’re fertile, and it usually occurs in the middle of your menstrual cycle.

After ovulation, your egg will remain viable for about 24 hours. During this window, that egg is fair game for any sperm count in the vicinity, and that includes healthy sperm that have been waiting for the egg even before ovulation occurred. That’s right; those little swimmers can hang around for up to 5 days in the female reproductive tract. This means that having sex up to 5 days prior to ovulation can still result in a fertilized egg and a pregnancy.

You can track your ovulation by:

• Using an ovulation predictor kit – These tests are similar to pregnancy tests. They detect luteinizing hormone (LH), the hormone that surges about 24 to 48 hours before ovulation, in your urine. Consider taking a test once a day on the days before you believe ovulation will occur. Once your test reads positive, you should have sex that day, as well as the following few days. Remember, those healthy sperm will wait around for up to 5 days to meet that egg!
• Taking your basal body temperature – Once you’ve ovulated, your body temperature may rise ever so slightly. If you notice a slight increase, even by half of a degree, it might be an indication that your ovary has released an egg, and it’s high time to heat things up! Basal body temp is simply a temp that goes out to 2 place holders: 98.16 vs. typical thermometers only do 1 placeholder: 98.1. Since you’re trying to detect for a .5 or even less slight change, this type of thermometer works better.
• Checking your cervical mucus – Before you ovulate, you might notice an increase in discharge, or cervical mucus due to increases in estrogen. After your ovary releases your egg, the amount of cervical mucus you experience will decrease and change consistency. Unlike the more watery, slippery, and clear discharge you’ll experience pre-ovulation, your post-ovulation discharge will appear thicker, stickier, and more opaque. When it is a stretchy egg white consistency that usually indicates that you are in the midst of releasing an egg so timing sex around the egg white mucous is ideal.

If you doubt you’ll be able to remember to take your temperature every day and the idea of checking your cervical mucus icks you out, that’s okay. There are plenty of iPhone apps and cycle trackers that can help clarify your fertile window. Keep in mind, these tracking devices generally work better if your menstrual cycle is regular.

Make Sure You’re Doing It Right

We’ve discussed when to do it—but is there anything to keep in mind when you’re actually doing it?

Chances are, you and your partner don’t need a refresher course on the art of baby-making, but there are a few things to remember when you’re getting down to business when it comes increased fertility:

• Check your lube – If you and your SO reach for this bedroom accessory on the reg, it’s a wise idea to make sure that you aren’t using one of the lubes that might interfere with fertility. Most lubricants are water-based and can actually inhibit sperm motility and viability. To increase your chances of conceiving, reach for a lubricant that’s hydroxyethlcellulose-based instead, as these options more closely resemble vaginal mucus and won’t hold your partner’s little swimmers back.
• Hit your goals – In the days before and after ovulation, it’s recommended that you have unprotected intercourse at least once every other day. You can also do it more than that, but some studies show that doing so might lower a man’s sperm volume. Endocrinologists argue, however, that when it comes to sperm count, it’s all about quality, not quantity. So do what feels best for you and your partner.
• Switch it up – According to some research, the missionary position is best for conceiving. And some folks swear by keeping your legs elevated after sex. However, no data is conclusive, so do what you and your partner like, and remember to have fun. The more fun you have, the more likely you’ll keep trying.

Prepare Your Body for Baby

Some of the most important things you can do to boost your chances of getting pregnant take place outside of the bedroom.

Think of getting pregnant as a marathon. You wouldn’t just show up on race day without logging some training runs and doing all of your stretches. Similarly, you’ll want to spend some time preparing for your fertility journey—mentally, emotionally, and physically.

The first step? Prioritizing your health and fitness. A visit to your doctor may help you figure out lifestyle changes on how to get into the best shape for conceiving your baby.

A pre-conception appointment provides an opportunity to discuss any health concerns and address any worries you may have. Your doctor can also provide a genetic screening test to determine if you carry genes (even if you don’t present with the condition) for any genetic conditions that could be passed on to your baby.

Your doctor will also likely recommend that you make some of the following lifestyle changes to boost fertility and set the stage for a healthy pregnancy:

• Work toward a healthy body weight – Studies have shown that being overweight can negatively impact fertility for women. So, too, can being underweight. Both conditions can result in irregular ovulation. Maintaining a healthy weight is sometimes easier said than done, so if you’re struggling on either end of the spectrum, talk to your doctor about creating a plan of action that’s gradual and sustainable to reach a healthy weight.
• Cut down on drinking – Your parents tell everyone that one thing led to another after a long afternoon of wine tasting, and that’s why you’re named Sonoma. But according to research, high alcohol consumption can impair your chances of conceiving. It might be a good idea to cut down on binge drinking for the time being. The upside? No hangovers.
• Give coffee a break – A study from 1997 shows that women who consumed 500 milligrams of caffeine a day experienced up to 9.5-month delays getting pregnant. Most doctors recommend you stick to 200 milligrams and under caffeine intake while you’re trying to conceive. This caffeine intake is about the equivalent of two 8-ounce cups of coffee.
• Avoid exposure to smoke – If you or your hubby are smokers, it might be the right time to consider quitting. Smoking reduces blood supply to your ovaries and can lead to a reduction in the number of viable eggs. Cigarette and marijuana smoke can also negatively impact sperm motility.
• Eat well – Eating a balanced diet rich in healthy foods can help you maintain a healthy body weight, but it’s a smart idea to pay attention to more than just your calorie intake. Antioxidants like zinc and folate can help deactivate free radicals that might degrade the quality of sperm and egg cells. For more tips on optimizing your diet for implantation and pregnancy, check out our blog post on foods to help with implantation.

Studies even show that women who consume higher levels of folate find higher levels of success when it comes to conceiving, carrying, and birthing their babies.

Zinc and folate are widely available and easy to consume as supplements and incorporating these minerals into your healthy diet can be as delicious as it is productive. Consider adding some of these fertility-boosting foods to your grocery list for a balanced diet:

• Walnuts
• Eggs
• Leafy greens
• Avocado
• Citrus
• Papaya
• Shellfish
• Legumes
• Nuts and seeds
• Get exercise – Some studies show that physical activity can boost fertility in women who are overweight. That said, excessive, intensive workouts can actually hinder your chances of getting pregnant. Try to find a happy medium when it comes to staying active. Your fertility journey may feel like a marathon at times, but that doesn’t mean it’s the best idea to train for one.

Be Gentle on Yourself

As you take steps to boost your fertility levels, remember: Getting pregnant takes time. It’s normal to try for multiple cycles before you’re successful in conceiving.

Let’s take a look at the female fertility numbers:

• Are you looking into how to boost fertility in your 30s? Don’t worry, A healthy 30-year-old woman who is having unprotected sex has a 20% chance of getting pregnant each month.
• About half of healthy couples who are trying to get pregnant will conceive within 6 months.
• Seventy to eighty percent of couples will conceive within a year.

If you’re under 35 and you’ve been trying to get pregnant for a year with no success, it might be helpful to check in with a fertility specialist. The same applies if you’re 35 and older and have been trying for at least 6 months. These trained professionals can provide even more tools to increase your fertility and help you become pregnant.

SneakPeek®: For the Next Step

You’ve moved past the caffeine headaches and have your ovulation schedule down to a T. If all things go according to plan (and the romantic mood lighting is just right), you’ll soon be on your pregnancy journey.

That’s where SneakPeek comes in. With the SneakPeek At-Home Early Gender Prediction Test, you can learn whether the baby you’ve conceived is a little he or a little she at just 6 weeks into your pregnancy. Plus, our results are clinically-proven to be over 99% accurate¹. It’s no wonder our test is the #1 OBGYN-recommended at-home gender test on the market today.

You already had to wait to get pregnant. Why wait to find out more about your baby? Join the over 1 million moms who’ve chosen SneakPeek, and meet your little one sooner.

This post has been reviewed for accuracy by the following medical professional:

Dr. Heather Soper, Certified Nurse Midwife

Dr. Heather Soper brings over 15 years of experience in women's health and obstetrics to her role as the owner of The Genesis Resort for Birth. Complementing her clinical practice, she serves as an Assistant Professor of Nursing at James Madison University, where she educates nursing students with a focus on compassionate, patient-centered care. Her advanced training and dedication to midwifery are evident in her contribution to both academia and the wellness of expectant mothers.

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