As a fertility doctor, one of the most common questions I get asked by patients is, “Dr. A., what can I do to make myself more fertile?”
- What can I do naturally to increase my fertility?
- Are there specific foods that can boost my fertility?
- Is there a fertility superfood or supplement I can take to enhance my fertility?
Some Quick Points
- 80% of couples will conceive in the first 6 months of trying. So, if you have only been trying for 2-3 months, it may just take a little more time. However, if you are over age 35 and have been trying for 6 months, or if you have been trying for a year and are under age 35, I recommend an infertility evaluation.
- It’s okay to check everything out. If you are worried and want to ensure everything is okay, regardless of how long you have been trying, there is nothing wrong with that.
- Age is a big factor. Fertility declines with age in both women and men, but it is more pronounced in women. The older you are, the harder it is to get pregnant and stay pregnant.
What Can You Do?
Have Regular Unprotected Intercourse
Engage in regular unprotected intercourse (every 1 to 2 days) during your fertile window.
- Fertile Window: The period of high fertility that is the 6-day interval ending on the day of ovulation.
How to Determine the Fertile Window
- Calendar Method: Use a calendar or a mobile fertile app tracker.
- Cervical Mucus Monitoring:
- Basal Body Temperature Tracking:
- Ovulation Detection Devices: Kits or apps.
Does Sexual Position Matter?
No, there are many myths, but the simple answer is no. Regardless of sexual position, sperm reach the fallopian tubes in minutes. Additionally, specific positions do not determine the baby’s gender.
Avoid Certain Lubricants
Certain lubricants can affect sperm survival. These are the ones to avoid:
- All water-based lubricants
- Over-the-counter lubricants
- Olive oil
- Saliva
Sperm-Safe Lubricants
These lubricants are safer for sperm:
- Mineral oil
- Canola oil
- Hydroxyethylcellulose-based lubricants
Here are some brands I recommend.
Diet and Lifestyle
While I would love to provide a magic list of foods or supplements to make you super fertile, unfortunately, no superfood or fertility supplement guarantees increased fertility. However, there are foods and lifestyle practices that can prepare your body for pregnancy and support it.
Do’s and Don’ts
| Do | Avoid |
|---|---|
| Eat a healthy diet | Heavy seafood consumption that leads to elevated mercury levels |
| Take a prenatal vitamin with folic acid | Smoking |
| Optimize any pre-existing health conditions such as diabetes, obesity, hypertension | Alcohol |
| Excessive caffeine | |
| Drugs | |
| Endocrine-disrupting chemicals |
Foods to Include
- Whole Grains: Rice, oatmeal
- Foods Rich in Omega-3’s:
- Plant Oils—canola oil
- Fish—salmon, tuna
- Foods Rich in Vitamin B6: Bananas, sunflower seeds, avocado
- Foods Rich in Zinc (especially good for sperm): Beans
- Foods Rich in Folate: Lentils, asparagus, spinach, cantaloupe
Recommended Diets
- Mediterranean diet
- Dutch diet
Supplements
Prenatal vitamins with at least 400mcg of folic acid can reduce the risk of neural tube defects. Here are some examples of brands I like. (Separate blog post on supplements to come.)
Bottom Line
Eat as healthily as possible to help prepare your body for pregnancy!
Medical Disclaimer
The information provided in this blog post is for general informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately.
