How can I increase my fertility as a woman?

If pregnancy does not occur after one year, despite actively trying, one can speak of having issues with conception and fertility. About one in four couples who want to have children comes across fertility problems. 10 to 15% of all couples are actually involuntarily childless. For this very reason, many couples desperately search the internet for information on how to increase their fertility, usually long before they see a doctor. But what can really effectively increase the chances of pregnancy? In this article we will go into more detail about what you can do to specifically increase your chances of pregnancy.

This is certain: Probably the most effective way to optimize the chances of conception is to schedule intercourse based on the highly fertile phase in a woman’s cycle. Pregnancy rates are highest, according to science, when intercourse occurs within the “fertile window,” which is the 5 days before and on the day of ovulation itself. It is recommended to have intercourse every day or every other day during this period to increase the chances of conception.

Also good to know: Numerous nutritional studies have shown important recommendations for improving fertility in women and men. Various diets have been linked to improved pregnancy rates (for natural conception but also for IVF) as well as better sperm quality – and therefore increased fertility. Almost all so-called “fertility diets” are similar in concept to the Mediterranean diet, which includes plenty of fish and seafood, poultry, whole grains, nuts, seeds, and lots of fruits and vegetables.

In addition to diet and proper timing, there is of course more to consider, because science has definitely already studied some factors.

It is also a fact that there is a correlation between body weight and fertility, as studies have shown that both underweight and overweight women have greater difficulty getting pregnant compared to women with a healthy weight. One study determined the correlation between body mass index and the likelihood of conception per cycle of artificial insemination. The authors found that both very lean and obese women tended to have a lower chance of becoming pregnant, although this effect was actually more apparent in overweight women. A North American study about contraception produced similar results, with lowered fertility equally associated with female obesity. Obesity in this context is associated with ovulatory dysfunction, which is due to disruption of the hypothalamic-pituitary-gonadal axis caused by sex hormones accumulated in fat tissue. This abnormal endocrine tissue is thought to impair egg cell maturation, resulting in poorer egg quality. Thus, according to studies, overweight women have significantly lower clinical pregnancy and live birth rates and substantially higher miscarriage rates than women with a normal weight.

In order for the cycle – and thus regular ovulation – to function properly, it is important to create a good foundation for healthy fertility with a balanced, nutritious – and ideally – cyclical diet. If you are planning a pregnancy, the right diet is incredibly important as well, because you want the best and healthiest start in life for your children.

When it comes to the ideal diet for the time pre-conception, there are of course many things to consider. There are many foods that should regularly end up on the plate of both partners. When choosing herbs and natural remedies to support fertility, the focus is usually on boosting nutrients, supporting detoxification organs for improved hormonal balance and overall optimized health, supporting uterine tone, building blood, and supporting a healthy stress response. Herbs are best used at least 3-6 months prior to conception.

Also important to know: Many of these herbs should not be used during pregnancy. We therefore recommend that you consult a properly trained professional (e.g. nutritionist) if you are pregnant and consider consuming these foods and herbs.

• Seaweed
  Seaweeds such as kelp are extremely rich in vitamins and minerals, including iodine, which is necessary for proper thyroid function.
• Ashwagandha
  Ashwagandha supports the function of the endocrine system to ensure hormonal balance while helping to support the immune system and stress response.
• Dong Quai
  Dong Quai is said to promote hormonal balance and is often used for fertility disorders such as endometriosis, uterine fibroids, PCOS, and ovarian cysts. It supports healthy blood flow to the uterus, is nourishing to the blood, and is said to relieve pain associated with the reproductive organs.
• Eleuthero
  As an adaptogenic herb, eleuthero is said to promote proper functioning of the hormonal system and can therefore be helpful for hormonal imbalances. It is one of the most popular adaptogenic herbs and is often used to support the body in stressful situations.
• Cold-pressed evening primrose oil
  Cold-pressed evening primrose oil is said to support overall hormonal balance and cervical mucus production due to its high content of omega-6 essential fatty acids, linoleic acid and gamma-linolenic acid.
• Burdock Root
  Burdock root is said to be nourishing and cleansing to the liver, which in turn supports hormonal balance.
• Maca
  Maca is a nourishing root for the endocrine system and is thought to support the pituitary gland, adrenal glands, and thyroid gland (all involved in hormonal balance).
• Milk Thistle
  Milk thistle seed is especially good for liver health. Liver health is critical for hormonal balance. In fact, the liver helps filter toxins from the body, including excess hormones.
• Schisandra
  As an adaptogen, Schisandra is likewise thought to promote healthy hormonal balance by supporting the endocrine system and supporting a healthy immune and stress response.

It is a very controversial topic and difficult to generalize whether a plant-based diet can have negative or positive effects on fertility. One thing is certain, however: a healthy, plant-based diet can of course have a positive effect on your general health and thus also on your fertility. Eating plenty of fruits and vegetables and avoiding highly processed meat and junk food can help you achieve and maintain a healthy weight and thus increase your fertility. However, a fully plant-based lifestyle doesn’t automatically mean you’ll make healthier choices. It can be easy to fall into the trap of suddenly incorporating many more refined carbohydrates and grain products like white bread and white flour pasta into your diet. These foods, in excess, can negatively impact your fertility and also increase your risk for gestational diabetes. Eliminating entire food groups can also lead to a lack of vitamins that are important for a healthy, balanced diet and good fertility. The key to vegan conception and pregnancy is careful planning and understanding the intricacies of vitamins and minerals needed for fertility. We therefore recommend that you consult a properly trained professional (e.g. nutritionist) if you are on a plant-based diet and are working towards conception.

• Raspberry leaves
  Raspberry leaf tea can help increase progesterone levels. Raspberry leaf tea also has an anti-inflammatory effect and is said to strengthen the uterine lining. Many proponents of fertility teas argue that a ‘strengthened’ uterus can help reduce the risk of miscarriage in the first trimester of pregnancy. A study also found that drinking raspberry leaf tea can help improve nutrition because it contains high concentrations of vitamins C, A and E and nutrients such as calcium, potassium and iron. Increased nutrient intake can support fertility.
• Green Tea
  Green tea is known for its health-promoting properties. In fact, it is also one of the most studied teas on the market. Green tea has been shown to reduce the risk of heart disease, promote weight loss, and even help treat cancer. When it comes to fertility, however, there is – big surprise – little research related to green tea. What is certain, however, is that green tea can help reduce oxidative stress caused by free radicals. This protects cells from damage that can range from infertility to dementia. Green tea can also improve water balance, which increases cervical mucus and makes it easier for sperm to travel.
• Red Clover
  Red clover is an herb used by midwives to promote fertility and improve women’s health. The herb contains natural plant estrogens known as isoflavones or phytoestrogens. Research on red clover and fertility is inconclusive. The plant contains large amounts of nutrients that are important for human health and may create better conditions for conception. However, research has not yet been able to identify specific mechanisms in the plant that could specifically promote fertility. In any case, red clover is rich in a variety of vitamins and minerals, is considered one of the best blood-cleansing herbs and is said to be helpful in detoxifying environmental pollutants from the body prior to conception.
• Peppermint
  Peppermint tea is known for its pleasant taste. This herb is actually commonly added to fertility teas to enhance the taste.

There are some herbs that are known to support healthy fertility. Of course, several factors always play a role in fertility, accordingly, herbs and teas should always be used to additionally support a healthy lifestyle. The following herbs can be helpful:

• Nettle
  Stinging nettle is rich in nutrients and contains many minerals, vitamins and chlorophyll. This herb supports the gentle cleansing of the liver, lungs, intestines and kidneys. Nettles support the adrenal glands and blood formation due to their high iron content.
• Curled dock
  Curled dock stimulates bile production and gentle detoxification of the liver for healthy elimination of toxins. It also aids in the absorption of iron, contributing to balanced iron levels.
• Green Oat
  This herb is also very nourishing, helping to relieve stress by supporting the nervous system, thus providing excellent support for stress-related problems during the childbearing years.
• Dandelion
  The nutrient-rich dandelion leaf is popularly used to boost nutrient intake and can support liver health and hormonal balance. Dandelion roots can also support liver health and stimulate digestion to improve hormonal balance.
• Hibiscus
  Hibiscus is high in vitamin C and can support healthy cervical mucus production. Vitamin C is also very important for good absorption of iron. It combines wonderfully with iron-rich herbs such as raspberry leaves, curly dock and nettles.
• Lemon balm
  Lemon balm provides excellent support for the nervous system, supports a healthy stress response, and can alleviate depression and anxiety. Stable mental health and a healthy stress response are especially important in the time pre-conception.

Regular exercise can improve fertility and the chance of conception. Studies on the effects of exercise on fertility have found that regular exercise reduces the risk of miscarriage and increases the chance of conception. In overweight women with PCOS, regular exercise may increase the frequency of ovulation, leading to more regular menstrual cycles. Conversely, the more frequently ovulation occurs, the greater the chance of becoming pregnant. While studies show that exercise increases female fertility, it is important to know that too much of something good can also have a negative effect. For example, excessive exercise can actually decrease fertility and: the chance of conception. It is therefore advisable to rather avoid extremely intense exercise while trying for a baby. The American College of Obstetricians and Gynecologists recommends at least 30 minutes of moderate physical activity three to four times a week before conception. Athletes who want to optimize their fertility should avoid hyperthermia and dehydration and keep good track of adequate calorie intake to maintain a healthy weight and body fat percentage.