How to Optimise for Fertility, Naturally

Written by moode Journal | Reviewed June 2026

This article is general information, not medical advice. If you have questions about your fertility, or have been trying to conceive without success, speak to your GP or a fertility specialist.

When it comes to starting a family, many couples face challenges with fertility. While there are many medical interventions available to help couples conceive, there are also natural methods that can be just as effective. And we've gathered the short list on all the ways to optimise fertility, naturally.

Know when you ovulate

Women are fertile for a few days each month, and these days can vary woman to woman and cycle to cycle. The more regular your menstrual cycle is, the easier it can be to track your ovulation. Being able to know when you ovulate is key to understanding when your fertile window is.

Maintain a healthy weight

Maintaining a healthy weight is crucial for optimal fertility. Being overweight or underweight can negatively impact fertility in both men and women. Women who are overweight or obese may experience hormonal imbalances, which can make it difficult to ovulate and conceive. Men who are overweight or obese may also experience hormonal imbalances, leading to low testosterone levels and decreased sperm production.

Consume a fertility friendly diet

Eating a well-balanced diet is essential for maintaining good health and optimising fertility. Consider a diet rich in fruits and vegetables, lean proteins, and whole grains to help regulate hormones and increase the chances of conception. Consider increased foods rich in Vitamin D, which aids in egg development and maturation, conception rates and ovulation. Foods rich in vitamin D include dairy products and oily fish such as mackerel, salmon and tuna.

Take a prenatal vitamin

A prenatal supplement should be part of every women's preconception plan. This is important to ensure that regardless of food intake, you are meeting the basic requirements of certain nutrients known to play a key role in the healthy development of your baby. It's a good idea starting these at least 3 months out from trying, to optimise health, support conception and right any deficiencies before falling pregnant.

Reduce stress

Stress can have a negative impact on fertility by disrupting hormonal balance and reducing the chances of conception. To reduce stress, consider engaging in activities such as yoga, meditation, and deep breathing exercises. Spending time in nature, getting regular massages, and spending time with friends and family can also help reduce stress.

Avoid alcohol and caffeine

Alcohol and caffeine can have a negative impact on fertility. Alcohol consumption can reduce sperm count and quality, and can also disrupt hormones in women. Caffeine can interfere with the absorption of key nutrients needed for fertility and can also increase stress levels.

Get enough sleep

Getting enough sleep is essential for good health and can help optimise fertility. Sleep helps regulate hormones and reduces stress, both of which are important for fertility. Aim to get at least 7–9 hours of sleep each night.

Whilst we can optimise our fertility naturally, it can be useful to discuss your individual case with a trusted health care professional, who can provide more individualised guidance. Particularly, if you are 35 and older, it's recommended you see a fertility specialist after trying to conceive for 6 to 8 months unsuccessfully.

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