7 tips to boost your fertility

1. Eat well

Nutrition plays such an important role when it comes to fertility. It’s really important to consume nutritious, nutrient-dense food prior to getting pregnant, because what you need to do is to be able to build healthy eggs and healthy sperm. You should eat a whole range of foods such as green leafy vegetables, eggs, nuts, good fats, yoghurt and beta carotene rich foods such as tomatoes, carrots and red peppers.

2. Get moving

Regular exercise supports circulation, hormone balance, sleep, and mood — all of which matter when you’re trying to conceive. Aim for around 30 minutes of movement most days, choosing activities you enjoy, such as walking, swimming, yoga, or cycling.

For men, it’s worth noting that very intense or prolonged exercise — particularly cycling — may sometimes affect sperm quality, so balance is key.

3. Have more sex

It might sound obvious, but timing and frequency do matter. Sperm can survive in the body for up to five to seven days, so having sex regularly increases the chance that sperm are present when ovulation happens.

We generally suggest intercourse every two to three days, especially during the fertile window, to maximise the chances of conception without it becoming overly stressful.

4. Stop smoking

Smoking can significantly affect fertility in both women and men. It’s linked to reduced egg and sperm quality, hormone disruption, and lower pregnancy rates.

Stopping smoking is one of the most impactful changes you can make — not just for fertility, but for pregnancy and long-term health too. If you need support to quit, your GP or pharmacist can help.

5. Reduce alcohol

This one can be hard to hear, but it’s important. Research consistently shows that the more alcohol you drink, the longer it can take to get pregnant — and the lower the chances of success.

For women, alcohol may interfere with the hormones that regulate your cycle. It’s been linked to irregular periods, disrupted ovulation, and luteal phase defects, all of which can reduce the likelihood of conception.

For men, alcohol can affect sperm shape (morphology) and movement (motility). It can also increase free-radical damage to sperm DNA, which may impact fertilisation and embryo development.

If you’re trying for a baby, we recommend cutting out alcohol where possible, or at least cutting back significantly. Even small changes can make a meaningful difference — and for many people, this is one of the most effective lifestyle adjustments they can make to support fertility.

6. Manage stress

We know this is easier said than done. Trying to conceive can be emotionally draining, and ongoing stress can interfere with hormone balance and overall wellbeing.

Finding ways to unwind — whether that’s gentle exercise, mindfulness, talking things through, or simply making space for rest — can help. Stress management isn’t about removing worry entirely, but about giving yourself moments to breathe.

7. Think about supplements

A healthy diet comes first, but supplements can help fill nutritional gaps. We often recommend a fertility-friendly supplement that includes:

• folic acid or folate

• vitamin D

• zinc and selenium

• omega-3 fatty acids

These nutrients support egg and sperm health, hormone function, and early pregnancy development. Always check with a healthcare professional before starting new supplements, particularly if you have medical conditions.

Final thoughts

Boosting fertility is rarely about one single change. It’s about small, steady steps that support your body and your emotional wellbeing over time.

If you’d like personalised advice or want to understand your fertility in more detail, we’re here to help. At Care Fertility, we’ll listen, guide you through your options, and support you every step of the way — whatever your next step looks like.