10 Fertility Tips to Support Your Conception Journey
10 fertility tips to support your conception journey
Whether you're just starting to think about having a baby or have been trying for a while, small lifestyle changes can make a meaningful difference. Here are ten evidence-informed fertility tips to support your body and mind on the path to parenthood.
Understand your cycle
Timing is everything when it comes to conception. Ovulation — the release of an egg — typically occurs around day 14 of a 28-day cycle, but this varies greatly from person to person. Tracking your cycle using a calendar app, basal body temperature (BBT) charting, or ovulation predictor kits (OPKs) can help you identify your most fertile window. The fertile window spans roughly 5 days before ovulation and the day of ovulation itself.
Eat a fertility-supportive diet
What you eat has a direct impact on hormonal health and egg and sperm quality. A diet rich in leafy greens, whole grains, healthy fats (think avocado, olive oil, and nuts), and lean proteins supports reproductive health. Research consistently points to the Mediterranean diet as particularly beneficial for fertility. Limit processed foods, refined sugars, and excess caffeine where you can.
Choose a quality prenatal supplement
Starting a good prenatal supplement before you conceive is one of the most impactful things you can do. Look for one that includes folate (the bioavailable form of folic acid), vitamin D3, omega-3 DHA, iron, iodine, and choline — nutrients that support both your reproductive health and early fetal development. Not all prenatals are created equal, so speak with your GP or fertility specialist to find the right formulation for your needs.
Move your body — but don't overdo it
Regular moderate exercise supports a healthy weight, reduces stress hormones, and improves circulation — all great for fertility. Aim for 150 minutes of moderate activity per week, such as brisk walking, swimming, or yoga. However, very high-intensity exercise can sometimes disrupt ovulation, particularly if body fat drops too low, so balance is key.
Manage stress wherever possible
Chronic stress raises cortisol levels, which can interfere with the hormones needed for ovulation and implantation. This doesn't mean you need to be perfectly calm — the fertility journey is inherently stressful. But finding outlets that work for you, whether that's mindfulness, journalling, gentle movement, or simply spending time with people who support you, can genuinely help.
Prioritise sleep
Sleep is when your body repairs, regulates hormones, and manages inflammation. Poor or disrupted sleep has been linked to irregular cycles and reduced fertility. Aim for 7–9 hours of quality sleep each night. A consistent bedtime, limiting screen exposure before bed, and keeping your bedroom cool can all support better sleep quality.
Forgo alcohol entirely
There is no established safe level of alcohol consumption when trying to conceive. Alcohol can disrupt hormonal balance, reduce egg and sperm quality, and lower your chances of a successful pregnancy. When you're trying to conceive, cutting it out altogether is the safest and most fertility-supportive choice you can make.
Stop smoking
Smoking damages egg and sperm DNA and can accelerate ovarian ageing. The evidence is clear: smoking significantly reduces fertility and increases the risk of miscarriage. If you smoke, stopping now — for both partners — is one of the most meaningful steps you can take to improve your chances of conceiving and having a healthy pregnancy.
Reach and maintain a healthy weight
Both low and high body weight can affect hormone levels and ovulation. Excess body fat is associated with higher oestrogen levels, which can disrupt the cycle, while very low body fat can suppress ovulation entirely. If you have concerns about your weight and fertility, speaking with your GP or a fertility specialist can help you understand the best approach for your circumstances.
Don't wait to seek support
If you've been trying to conceive for 12 months (or 6 months if you're over 35), it's worth speaking to a fertility specialist. Early investigation can identify any underlying factors and open up a range of options. There's no shame in asking for help — many fertility challenges are very treatable, especially when caught early.
Know your fertile window with HueFertility Ovulation
Understanding your cycle is the foundation of your fertility journey. Our free ovulation tracker helps you identify your most fertile days, log symptoms, and build a picture of your unique cycle — all in one place.
Try the ovulation tracker →