Most women can meaningfully improve their chances of conceiving by optimizing a handful of factors: body weight, diet, cycle timing, and exposure to certain chemicals. A woman in her early to mid-20s has roughly a 25–30% chance of getting pregnant in any given month, while by age 40 that drops to about 5%. You can’t change your age, but many of the other variables are within your control.
Track Your Fertile Window Precisely
The single highest-impact thing you can do is time intercourse correctly. Your fertile window centers on ovulation, and the best signal that ovulation is approaching is a surge in luteinizing hormone (LH), which you can detect with inexpensive urine test strips. An LH surge begins about 36 hours before ovulation and lasts roughly 24 hours, with the egg releasing 8 to 20 hours after the hormone peaks.
Once you get a positive result on an ovulation test, have sex that day and continue for the next two to three days. Sperm can survive in the reproductive tract for up to five days, so having sex in the days leading up to ovulation also counts. Testing once a day starting a few days before your expected ovulation gives you the best chance of catching the surge. If your cycles are irregular, start testing earlier and consider pairing strips with basal body temperature tracking or cervical mucus monitoring.
Reach a Healthy Weight
Both underweight and overweight status disrupt the hormonal signals that trigger ovulation. A BMI under 18.5 can cause imbalances that suppress egg release, while a BMI over 25 increases the risk of ovulatory dysfunction and menstrual irregularity. The optimal range for fertility falls between 18.5 and 24.9.
You don’t necessarily need to hit a perfect number. Even modest weight changes, losing 5–10% of body weight if you’re overweight, or gaining a few pounds if you’re underweight, can restore regular ovulation in many women. The goal is consistent, sustainable change rather than crash dieting, which can itself disrupt your cycle.
Eat for Ovulation
Diet patterns that favor whole, minimally processed foods are consistently linked to better fertility outcomes. Research published in the American Journal of Obstetrics and Gynecology found that diets rich in seafood, poultry, whole grains, fruits, and vegetables are associated with improved fertility in women. Long-chain omega-3 fatty acids, found in salmon, sardines, and other fatty fish, appear particularly beneficial for reproductive function.
A few practical shifts make a difference. Swap refined carbohydrates (white bread, sugary cereals) for whole grains, which help stabilize blood sugar and insulin. Choose plant-based protein sources like beans and lentils for some of your meals. Add healthy fats from olive oil, nuts, and avocados. These changes support the steady hormone levels that regular ovulation depends on.
Key Supplements to Consider
Folic acid is non-negotiable. The CDC recommends 400 micrograms daily for all women who could become pregnant, primarily to prevent neural tube defects, but it also supports healthy cell division during early pregnancy. Start taking it at least one month before you begin trying, ideally three months.
Coenzyme Q10 (CoQ10) is gaining attention for its role in egg quality. Your eggs are among the most energy-demanding cells in your body, and CoQ10 supports the tiny power plants (mitochondria) inside them. A 2025 review found that CoQ10’s antioxidant properties help protect eggs from oxidative damage, enhance ovarian function, and may increase the number of mature eggs available. Dosages used in fertility research range from 200 to 600 milligrams per day. These supplements are not FDA-approved specifically for fertility, so there’s no standardized dose, but that range is what most studies have tested.
Manage PCOS With Targeted Support
Polycystic ovary syndrome is one of the most common causes of irregular ovulation. If you’ve been diagnosed with PCOS, a supplement called myo-inositol may help. It works by improving how your body responds to insulin, which in turn helps normalize the hormone signals that trigger ovulation.
Research suggests the most effective formulation combines two forms of inositol in a 40:1 ratio of myo-inositol to D-chiro-inositol, which mirrors the natural ratio found in your blood plasma. High doses of D-chiro-inositol alone can actually impair ovarian function, so the balance matters. Most studied formulations provide around 4,000 mg of myo-inositol paired with 100 mg of D-chiro-inositol daily. Lifestyle changes like reducing refined sugar and increasing physical activity amplify the benefit.
Rethink Alcohol, and Relax on Caffeine
Alcohol has a clearer negative effect on fertility than many people realize. Women who consume more than seven alcoholic drinks per week are measurably less likely to become pregnant, based on data from Harvard-affiliated research on women undergoing fertility treatment. If you’re actively trying to conceive, cutting back to a few drinks a week or eliminating alcohol entirely is a reasonable step.
Caffeine, on the other hand, may not be the fertility villain it’s often made out to be. The same Harvard research found that caffeine consumption by either partner didn’t appear to affect the odds of pregnancy or live birth. That said, most reproductive health guidelines still suggest keeping intake moderate during pregnancy itself, so gradually reducing your coffee habit in the months before conception isn’t a bad idea.
Reduce Exposure to Endocrine Disruptors
Certain chemicals found in everyday products can mimic or block your natural hormones, and the two most studied offenders are bisphenol A (BPA) and phthalates. BPA is common in hard plastics, canned food linings, and thermal receipt paper. Phthalates show up in fragranced personal care products, vinyl flooring, and soft plastics. Both chemicals leach into your body and can interfere with the hormonal balance needed for healthy egg development and ovulation. Research has linked them to worsened outcomes in women with PCOS-related infertility.
You can’t eliminate exposure entirely, but you can reduce it substantially. Store food in glass or stainless steel instead of plastic. Avoid microwaving food in plastic containers. Choose fragrance-free personal care products when possible. Look for “BPA-free” labels on water bottles and food storage, though be aware that some replacements (like BPS) may carry similar risks. Switching to unscented cleaning products and reducing your use of canned foods also helps lower your overall chemical load.
Exercise: Enough but Not Too Much
Regular moderate exercise supports fertility by improving insulin sensitivity, reducing stress hormones, and helping maintain a healthy weight. Walking, swimming, cycling, and yoga are all solid choices. Most fertility specialists recommend about 150 minutes of moderate activity per week.
The risk comes from the extreme end. Very intense exercise, think competitive endurance training or multiple hours of high-intensity workouts daily, can suppress the hormonal signals that drive ovulation, particularly in women who are already at a normal or low body weight. If your periods become irregular or disappear after ramping up an exercise routine, that’s a strong signal to scale back. The sweet spot is consistent, moderate movement that leaves you feeling energized rather than depleted.
Age Is a Factor, Not a Verdict
Egg quantity and quality decline with age, and this is the one fertility factor you truly cannot reverse. The steepest drop begins in the mid-30s and accelerates after 37. By 40, the per-cycle chance of natural conception is around 5%, compared to 25–30% in the early 20s. This decline is driven by chromosomal changes in aging eggs, which also increase the risk of miscarriage.
If you’re over 35 and have been trying for six months without success, or over 40 and trying at all, earlier evaluation by a reproductive specialist gives you more options. Egg freezing, ovarian reserve testing, and assisted reproduction are all more effective the sooner they’re pursued. But regardless of age, the lifestyle factors above still matter. A 38-year-old with excellent nutrition, a healthy weight, and good cycle timing has a meaningfully better chance than one without those foundations in place.