Whether you’re actively trying to get pregnant or considering pregnancy in the future, fertility might be regularly on your mind. Successful conception depends on a lot of varying factors, including age, menstrual history, medical conditions, and more, so understanding the ins and outs of your own fertility is deeply personal and might require some doctor visits for testing and other important insights. With that said, there are ways to support fertility naturally, through lifestyle habits, including diet, exercise, sleep habits, and more.
Firstly: What You Need to Know
AMH & Fertility
AMH is an important hormone connected to fertility. It’s produced by cells that surround the small follicles in the ovaries and, according to Kameelah Phillips, MD, a board-certified obstetrician-gynecologist and founder of Evolve GYN, it’s commonly referred to as a test for ovarian reserve. “To my patients, I explain it as a way to consider how many eggs are in the bank—not literally, of course, but it is the closest test we have to assessing what is going on with your ovaries in terms of egg storage,” she explains. With that said, Phillips notes that AMH doesn’t translate directly to fertility, and it’s a common misconception that it is a fertility score. “A higher AMH doesn’t guarantee pregnancy, and a low AMH doesn’t mean someone cannot conceive naturally,” she notes. “AMH tells us more about egg quantity, not quality,” she adds. “Quality is more of a nuanced conversation and takes into consideration age, which remains one of the strongest predictors of reproductive potential, overall reproductive health, other medical conditions, [and] use of medication.”
Understanding AMH levels is still very useful, especially when someone is undergoing fertility treatments, because “it can predict how the ovaries may respond to medications used during IVF and approximately how many eggs might be retrieved.”
Ferritin & Fertility
Ferritin is another marker worth considering in the fertility conversation because it is a protein that stores iron and provides a look at the body’s iron reserves. “I think of your blood iron level (CBC) as the money in your wallet and ferritin as the money in your savings account,” Phillips notes. “You may still have enough money in your wallet while your savings account is getting dangerously low.” She explains that this is relevant for reproductive-aged women because menstrual bleeding (especially heavier periods) can deplete iron stores over time.
“There is some research examining the relationship between low iron stores and fertility, but we OBGYNs are careful not to say that simply increasing ferritin will make you more fertile,” Phillips explains, adding that fertility is much more complicated than that. “Either way, we do know that correcting iron deficiency is important for overall health and for preparing the body for the increased iron demands of pregnancy.”
Iron & Fertility
Speaking of iron, this essential mineral is necessary for making hemoglobin, which is the structure that allows red blood cells to carry oxygen through the body. “During pregnancy, iron requirements increase substantially because the body has to make additional blood to support both the pregnant person and the developing baby,” says Phillips.
When iron is low, some women might experience symptoms of anemia, such as fatigue or feeling unusually exhausted, though Phillips says it’s not actually that cut and dry, and some women have no symptoms despite low iron levels. “They can tolerate low iron levels until one day they begin to suddenly feel weak or unwell.”
If you’re concerned about iron levels, Phillips does not recommend taking iron just in case, and instead recommends scheduling an appointment with your doctor to get your iron levels tested, since this is the best way to determine if supplementation is necessary.
Healthy Habits That Support Fertility Naturally
When it comes to supporting fertility, Phillips says, “there isn’t a lifestyle hack that overrides biology,” but there are some things you can do to optimize overall reproductive health.
Prioritize Sleep: It should come as no surprise that sleep is one of the most important ways to support fertility, since sleep supports the body’s overall well-being. Phillips recommends aiming for consistent and adequate sleep, since “sleep supports metabolic and hormonal health, and is one of the most underrated parts of overall wellness.”
Move Your Body Regularly: You don’t need a rigorous workout plan, but regular moderate exercise is recommended. “Excessive exercise combined with inadequate calorie intake can disrupt ovulation,” says Phillips. Instead, moderate exercise and consistency can support cardiovascular and metabolic health, which are beneficial for stress and weight management.
Eat Enough, and a Well-Balanced Diet: When focusing on fertility, Phillips says it’s “not the time for extreme dieting.” Instead, make sure your body gets adequate protein, healthy fats, carbohydrates, vitamins, and minerals to support normal reproductive function.
Reduce Habits That Interfere With Reproductive Health: Smoking, recreational drugs, and alcohol can interfere with reproductive health, so Phillips recommends avoiding these while trying to conceive. She also encourages more moderate caffeine intake and stress-management strategies like walking, yoga, meditation, therapy, and exercise, or even allowing yourself to rest.
A Note on Stress: Phillips emphasizes that, while reducing stress is beneficial, having stress does not mean that you won’t get pregnant or that it is the cause of infertility. “Telling women to ‘just relax, and you’ll get pregnant’ is neither accurate nor helpful,” she notes. “Stress reduction is about supporting overall health, not blaming someone for difficulty conceiving.”
Foods & Supplements That Support Fertility Naturally
According to Phillips, there is no single fertility food, but there are a few things to consider when trying to conceive. “For someone planning pregnancy, I recommend discussing a prenatal vitamin containing at least 400 micrograms of folic acid with their healthcare provider,” says Phillips. “Folic acid is particularly important before conception because it reduces the risk of neural tube defects very early in pregnancy.”
Depending on someone’s diet, medical history, and lab results, Phillips says a clinician might also evaluate whether they are getting adequate iron, vitamin B12, vitamin D, iodine, and other nutrients. She also notes that CoQ10 “is a promising supplement for women with decreased ovarian reserve or poor response to IVF,” but it is an adjunct, not a fertility treatment. “There is some limited evidence that it may help improve clinical pregnancy rates, but we don’t yet have high-quality evidence proving that taking CoQ10 reliably increases live birth rates, which is ultimately the outcome that matters most.”
Supporting Fertility Through Diet
Phillips says it’s important to think less about a restrictive fertility diet and more about a sustainable and nutrient-dense way of eating. She says a Mediterranean-style eating pattern is a great framework because you get “plenty of vegetables and fruits, whole grains, beans and legumes, nuts and seeds, olive oil, fish and other lean proteins, while limiting highly processed foods and excessive added sugar.”
It’s also important to consider your partner, as fertility isn’t solely a women’s health issue. “Sperm health is influenced by smoking, excessive alcohol, metabolic health, and other lifestyle factors, too,” says Phillips. “If a couple is trying to conceive, I want both partners to think about their health.”
With all of that said, Phillips says that you can support fertility, “but you cannot lifestyle-hack your way around every fertility issue.” There are so many components at play, including age, genetics, endometriosis, PCOS, fibroids, tubal disease, sperm factors, and many other conditions that can impact the ability to conceive. “Someone can eat beautifully, exercise, sleep eight hours, and take every supplement and still experience fertility challenges,” she explains. “Healthy habits are valuable, but they should never become another way to blame women when pregnancy doesn’t happen.”
Those who are trying to conceive without success might consider seeking an evaluation after 12 months of trying if under 35 and after 6 months if 35 or older. And, depending on age, menstrual history, or known reproductive conditions, an evaluation might be appropriate even sooner, says Phillips.
