Things that actually help when you're trying to conceive

There is a lot of noise in this space. Supplements with implausible claims, dietary protocols with minimal evidence, timing rituals that feel scientific but aren't. This article focuses on what the research actually supports — and what's more hype than help.

Timing: the one thing that matters most

Getting the timing right is more impactful than almost any lifestyle change. The fertile window — the six days ending on ovulation day — is when conception is possible. Sex outside this window doesn't result in pregnancy. Sex inside it might. So tracking your cycle well (see our ovulation calculator) is genuinely the most important practical step.

How often? Daily sex during the fertile window doesn't hurt. Every other day works similarly well in most studies. What probably doesn't help is "saving up" — abstaining for days to increase sperm count. Semen quality is better with regular ejaculation.

Folic acid

The evidence here is solid. Folic acid (400 micrograms daily) taken before conception and through the first trimester significantly reduces the risk of neural tube defects like spina bifida. The neural tube closes in the first 4–6 weeks of pregnancy, often before people know they're pregnant — which is why starting before conception matters.

Most prenatal vitamins contain folic acid (or its more bioavailable form, folate). Taking one while trying to conceive is straightforward and well-supported.

Weight

Both significantly underweight and overweight BMI affects ovulation regularity. Adipose (fat) tissue produces estrogen, and too much or too little of it disrupts the hormonal balance that drives ovulation. Women with very low body fat may stop ovulating; women with very high body fat often have irregular cycles.

This is one of the few lifestyle factors with a direct, documented effect on fertility. It doesn't require reaching a specific number — even moderate changes in weight can restore ovulation in people for whom it's been disrupted.

Smoking

Smoking affects fertility in both partners. In women, it's associated with reduced egg quality and earlier menopause. In men, it reduces sperm count and motility. The effect is dose-dependent — heavier smoking, more impact — but there's no established "safe" level. Quitting improves fertility outcomes, often noticeably within a few months.

Alcohol

Heavy drinking clearly impairs fertility in both sexes. For light to moderate drinking, the evidence is more mixed and the effect size appears small. Most reproductive medicine guidelines recommend reducing alcohol when trying to conceive, with complete abstinence after a positive test.

Stress

The relationship between stress and fertility is real but often overstated in popular discourse. Severe, prolonged stress — the kind caused by major illness, famine, or extreme exercise — can suppress ovulation. The ordinary stress of everyday life, including the stress of trying to conceive, probably doesn't significantly impair fertility on its own, though the experience of infertility is genuinely stressful in ways that affect quality of life.

What probably doesn't matter much

Specific sex positions. The "legs up after sex" advice. Most of the marketed fertility supplements (CoQ10 has some evidence for older women with diminished ovarian reserve; everything else has very limited data). Organic food. Avoiding coffee at moderate intake. These may not hurt, but they're unlikely to meaningfully shift your chances.

When to see a doctor

If you're under 35 and have been trying for 12 months, it's time to see a fertility specialist. If you're 35 or older, the threshold is 6 months. If you have known issues — irregular cycles, a history of PCOS, endometriosis, or a prior diagnosis — consult a doctor sooner.