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What affects fertility?
Fertility is influenced by several factors, and there is rarely one single cause. Age, overall health, weight, diet, lifestyle habits, and some medical conditions can all play a role.
For many couples, small changes can help improve the chances of conception. If pregnancy is not happening after a year of trying, or sooner if you are over 35, it is sensible to speak to a GP.
Age and fertility
Age is one of the most important fertility factors for both women and men. Female fertility gradually declines from the early 30s, and this decline becomes more noticeable after 35.
Male fertility can also change with age, although usually more gradually. Sperm quality may fall over time, which can affect the chance of conception.
Diet and nutrition
A healthy, balanced diet supports reproductive health. Aim for plenty of vegetables, fruit, wholegrains, beans, lean protein, and healthy fats such as olive oil, nuts, and oily fish.
It is also important to get enough folic acid before and during early pregnancy. In the UK, women trying to conceive are usually advised to take a 400 microgram folic acid supplement each day.
Vitamin D may also be important, especially during the darker months. If you are unsure about supplements, ask a pharmacist or GP for advice.
Lifestyle habits that matter
Smoking can reduce fertility in both men and women and may increase the time it takes to get pregnant. Stopping smoking can improve overall health and fertility outcomes.
Alcohol can also have an effect, especially if intake is regular or high. Cutting down, or avoiding alcohol while trying to conceive, is a sensible choice.
Drug use, poor sleep, and high stress levels may also affect fertility indirectly. While stress does not usually cause infertility on its own, managing it can support wellbeing during the trying-to-conceive journey.
Weight, exercise, and health conditions
Being underweight or overweight can affect hormone balance and ovulation. Even modest weight changes may help improve fertility in some people.
Regular moderate exercise is helpful, but very intense exercise can sometimes interfere with periods and ovulation. A balanced routine is usually best.
Conditions such as polycystic ovary syndrome, endometriosis, thyroid problems, and some sexually transmitted infections can affect fertility. Getting these checked and treated early can make a difference.
Practical advice to improve your chances
Have regular sex every 2 to 3 days throughout the cycle, rather than only around ovulation. This helps make sure sperm are present when an egg is released.
Track the menstrual cycle to understand fertile days, but avoid becoming overly focused on timing. Keeping a healthy weight, eating well, stopping smoking, and reducing alcohol are all useful steps.
If you are concerned, seek support from your GP or a fertility specialist. In the UK, getting early advice can help you understand the next best steps and any tests that may be needed.
Frequently Asked Questions
The main fertility factors include age, overall health, ovulation, sperm quality, body weight, nutrition, stress, smoking, alcohol use, and timing of intercourse. Diet and lifestyle can support fertility, while age is one of the strongest biological factors affecting the chances of pregnancy.
Age affects fertility because egg quantity and quality decline over time, especially after the mid-30s. Male fertility can also decrease with age, though often more gradually. Younger age generally improves the chances of pregnancy, but many people conceive later with proper care.
A balanced diet can help support hormone production, ovulation, sperm health, and a healthy body weight. Diets rich in vegetables, fruits, whole grains, lean proteins, healthy fats, and key nutrients such as folate, iron, zinc, and omega-3s may improve reproductive health.
Foods that may support fertility include leafy greens, berries, legumes, whole grains, nuts, seeds, eggs, fish low in mercury, yogurt, and olive oil. These foods can provide important vitamins, minerals, antioxidants, and healthy fats that support reproductive function.
Highly processed foods, trans fats, excessive added sugar, and very low-nutrient diets may harm fertility by affecting hormones, inflammation, and body weight. Excess caffeine and heavy alcohol intake can also reduce the chances of pregnancy for some people.
Body weight can affect hormone balance, ovulation, and sperm health. Being underweight or overweight may make it harder to conceive, while reaching a healthy weight through nutrition and activity can improve the chances of pregnancy.
Moderate exercise can support fertility by improving insulin sensitivity, mood, and weight management. However, extreme exercise or very intense training may disrupt ovulation or lower reproductive hormones in some people, so balance is important.
Smoking can reduce egg quality, damage sperm, and increase the time it takes to conceive. It is also linked to a higher risk of miscarriage and pregnancy complications, so quitting smoking can improve the chances of pregnancy.
Alcohol can interfere with hormone levels, ovulation, sperm production, and overall reproductive health. Heavy drinking is especially harmful, and reducing or avoiding alcohol while trying to conceive may help improve fertility and pregnancy outcomes.
Stress can affect sleep, hormone balance, libido, and healthy habits, which may indirectly influence fertility. While stress alone does not usually cause infertility, managing it through rest, counseling, exercise, or relaxation may support conception efforts.
Good sleep helps regulate hormones, metabolism, and stress responses, all of which can affect fertility. Poor sleep or irregular sleep patterns may disrupt reproductive health, so aiming for consistent, adequate sleep can support the chances of pregnancy.
Moderate caffeine intake is generally considered acceptable for many people, but high intake may be linked to lower fertility or pregnancy concerns. Limiting caffeine from coffee, tea, energy drinks, and soda may be a prudent step when trying to conceive.
Prenatal vitamins, especially those containing folic acid, can help prepare the body for pregnancy and reduce the risk of certain birth defects. They do not guarantee conception, but they can support nutrient status and reproductive health before pregnancy begins.
Conditions such as polycystic ovary syndrome, endometriosis, thyroid disorders, diabetes, and some sexually transmitted infections can affect ovulation, sperm health, or implantation. Treating underlying medical issues may improve the chances of pregnancy.
Exposure to certain chemicals, pesticides, heavy metals, and endocrine-disrupting substances may negatively affect fertility in some people. Reducing exposure through safer food handling, workplace protection, and choosing lower-toxin products may be helpful.
Timing intercourse during the fertile window, which includes the days leading up to and including ovulation, improves the chances of pregnancy. Tracking ovulation signs, cycle length, or using ovulation tests can help identify the most fertile days.
Sperm count, movement, shape, and DNA quality all influence fertility. Healthy diet, avoiding smoking and excess alcohol, maintaining a healthy weight, and limiting heat exposure to the testes may help support sperm health.
If a couple has been trying to conceive for 12 months without success, or for 6 months if the person trying to conceive is age 35 or older, it is often recommended to seek medical advice. Earlier evaluation may be appropriate if there are known health concerns or irregular cycles.
Helpful lifestyle changes include eating a balanced diet, reaching a healthy weight, exercising moderately, quitting smoking, limiting alcohol, improving sleep, managing stress, and taking prenatal vitamins if appropriate. These steps can support reproductive health and improve the chances of pregnancy.
Age-related fertility concerns should be discussed with a doctor if pregnancy has not occurred after several months of trying, especially for people age 35 and older. A clinician can review fertility factors, order tests if needed, and suggest treatments or lifestyle strategies to improve the chances of pregnancy.
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