How to Optimise Fertility Naturally: 7 Evidence-Based Ways

Written by Jess Rosenberg, moode founder | 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.

1. Know when you ovulate

You're only fertile for a few days each cycle, and exactly when those days fall varies from woman to woman, and even cycle to cycle. The more regular your menstrual cycle, the easier ovulation is to track, and knowing when you ovulate is the single most useful thing for identifying your fertile window.

There are several ways to track it, from cycle-length calculations to basal body temperature and ovulation predictor kits. (For the full breakdown, see our guide to ovulation tracking.)

2. Maintain a healthy weight

Body weight plays a role in fertility for both partners, and sitting at either end of the spectrum can affect things. Significant excess weight, or being significantly underweight, can disrupt the hormonal balance involved in ovulation for women, and can affect testosterone and sperm production in men.

The goal here isn't a number on a scale or a particular body shape, it's supporting the hormonal balance that fertility relies on. If you're unsure what a healthy range looks like for you, your GP can help you work it out without judgement.

3. Eat a fertility friendly diet

A well-balanced diet is foundational for both general health and fertility. Aim for plenty of fruit and vegetables, lean proteins, whole grains and healthy fats, the kind of eating that supports steady hormones and overall wellbeing.

Some nutrients are particularly worth getting enough of. Vitamin D, for example, plays a role in reproductive health, and good levels are associated with healthy hormonal function. Vitamin D sources include oily fish such as salmon, mackerel and sardines, eggs, and (where fortified) dairy, alongside sensible sun exposure. (For more, see our pregnancy nutrition guide.)

4. Take a prenatal vitamin

A prenatal supplement deserves a place in every preconception plan. The point is to ensure that, regardless of what your diet looks like day to day, you're meeting the baseline requirements of the nutrients known to matter most for early development, folate chief among them.

It's a good idea to start at least three months before you begin trying. That lead time helps optimise your nutrient status, supports conception, and addresses any gaps before you fall pregnant, which matters because much of the most critical development happens in the very early weeks. (For the why behind the three-month rule, see our guide on how prenatal's work.)

5. Reduce stress where you can

The conception journey can be a stressful one, and looking after your stress levels is a worthwhile part of caring for yourself through it. While stress is just one factor among many, and never something to blame yourself for, managing it supports both your wellbeing and hormonal balance.

What helps is individual, but yoga, meditation, deep breathing, time in nature, massage, and simply being around people you love are all good places to start. (For gentle practices specifically for this season, see our piece on conscious conception.)

6. Avoid alcohol and caffeine

Both alcohol and caffeine are worth moderating when you're trying to conceive. Alcohol can affect sperm count and quality in men and disrupt hormonal balance in women. High caffeine intake may interfere with how the body absorbs some key nutrients, and can ramp up stress. You don't necessarily need to cut everything out entirely, but easing back on both is a sensible preconception move worth making for both partners.

7. Get enough sleep

Good sleep is quietly one of the most underrated fertility supports. It helps regulate hormones and keeps stress in check, both of which matter for conception. Aim for seven to nine hours a night, and treat it as a genuine priority rather than the first thing you sacrifice.

When to seek extra support

Optimising your fertility naturally is a great foundation, but it's always worth discussing your individual situation with a trusted healthcare professional who can offer tailored guidance. In particular, if you're 35 or older, it's generally recommended to see a fertility specialist after around six months of trying without success (rather than waiting a full year), simply because time matters a little more in that window. (For more, see our guide to trying to conceive over 35.)

moode answers your questions about optimising fertility naturally

How can I improve my fertility naturally?

Track your cycle so you know your fertile window, maintain a weight that supports hormonal balance, eat a varied whole-food diet, start a prenatal three months ahead, manage stress, moderate alcohol and caffeine, and prioritise seven to nine hours of sleep. These steps support both partners' reproductive health.

What is the fertile window, and how do I find it?

Your fertile window is the few days each cycle when conception is possible, leading up to and including ovulation. You can identify it through cycle tracking, basal body temperature charting, or ovulation predictor kits. A regular cycle makes it easier to predict.

Do natural methods actually work for fertility?

Lifestyle factors genuinely influence fertility for many people, and optimising them is a worthwhile first step. That said, they can't overcome every cause of difficulty conceiving, so if you've been trying without success (six months if you're 35+, a year if younger), it's worth seeing a specialist.

What should I eat to boost fertility?

A balanced diet rich in fruit and vegetables, lean protein, whole grains and healthy fats supports hormonal health. Nutrients like vitamin D, folate, choline, iodine and omega-3s are particularly relevant, with a prenatal helping cover the gaps food alone can't always reach.

Does stress really affect fertility?

Stress is one piece of a complex picture, not the single deciding factor, and it's never something to blame yourself for. Because the conception journey can be stressful, managing it supports your overall wellbeing and hormonal balance, which is reason enough to make space for calm.

A note from moode

Most of what optimises fertility naturally comes down to consistent, caring habits, and a quality prenatal is one of the simplest to put in place. Starting The Prenatal by moode three months before you try helps build your nutrient stores ahead of time, with calcium folinate, choline, iodine, zinc and a full B complex, in an iron-free, copper-free formulation. Always read the label and follow directions for use.