**Always consult your doctor before trying anything new**
What are ways you can boost your fertility naturally?
If only there were a magic wand to boost fertility because trying to conceive isn’t easy for everyone.
I have compiled together the essentials I used to try and boost my fertility during our trying to conceive journey.
These may or may not work for you, but hey, they are worth trying. Do keep in mind a lot of these things are changes you will need to make slowly and will take time. Most of these are not overnight miracle workers.
I tried everything I could think of or researched.
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Exercises That Can Boost Your Fertility
If you have never exercised before or it has been awhile, **Always consult your doctor before starting something new**
Exercise helps relieve stress and anxiety because it produces endorphins. Endorphins help your happiness factor.
Relaxing can only help the fertility process, but it is not the only part of the puzzle for some.
Exercising can help relieve stress, and it can help with your overall mental wellness.
I always highly recommend to start with walking around your neighborhood or park because it is very low impact, and it is a great way to get your body used to being up and moving if you haven’t been working out at all.
Try an exercise class that is safe for beginners. If you do try a new fitness class, be sure to let the instructor know it is your first class. Also, don’t do every advanced move your first few classes. Take your time to build up to the advanced moves take the modifications as needed. Don’t over do it.
This is how I fell in love with yoga. Yoga is amazing! Yoga not only helps you find calmness and relieves stress, it also helps you breathe properly (and this will help you if you start to add in running or weight training or even biking). Most gyms these days offer many multi-level yoga classes. There are also yoga studios that offer all levels as well. Read about the class before attending.
Don’t want to join a gym or other fitness studios? I absolutely love Jillian Michaels’ Yoga Meltdown. It is yoga Jillian Michaels style; it is a great workout. Honestly, all of her workouts are amazing, and she offers great guidance for all levels. There are also some wonderful YouTube videos like Yoga with Adriene and PopSugar Fitness.
PopSugar Fitness has all types of workouts for all different levels not just yoga. I personally do their workout whenever I can’t get to the gym.
Here is a link to some yoga mats if you don’t have one, I personally have this yoga mat, and I really like it! It is thick enough that you don’t need to buy two mats.
No matter what though you have to find something that works for you that doesn’t make it feel like work; you need to have fun working out.
Try a dance class, join a running club, hire a trainer, or go to a pilates or yoga studio your options are limitless, but start moving.
Don’t start exercising to move the scale. Start exercising to feel better.
Boost Fertility with Supplements
**Consult your doctor before taking any supplements.**
These supplements are to help your body, and they will take time to work. You can take a prenatal vitamin that includes each of these elements, or you can buy what you think is important for your situation and take them separately.
Start taking a prenatal vitamin with folate as opposed to folic acid as this is the synthetic form of folate.
If you don’t want to start a prenatal vitamin yet you can take folate on its own.
Folate can help improve the quality of eggs and sperm. But, you will need to take it consistently for a few months before you might see results.
This is another great supplement, and one that my husband and I both took. This drives energy to your cells. This energy can help women through the fertilization process. It can also help with sperm motility in men.
There is still research being done, but what little there is now shows that vitamin D and having an adequate amount helps with trying to conceive and pregnancy.
Supplements for PCOS
If you have PCOS, this article from Smart Fertility Choices is an excellent source.
I was given the supplement Ovasitol to help glucose levels as well as regulate menstrual cycles and normal ovarian function. This is an Inositol powder that is recommended for patients with PCOS.
If you go to the Smart Fertility Choices page I linked above, you will find every thing you need to know about Inositol and various other supplements.
Ovulation Predictor Kits and Calendars
Ovulation predictor kits aren’t necessarily going to boost your fertility, but they can be very helpful in your journey to trying to conceive.
Even if you are at the beginning stages of trying to conceive (TTC), it’s a good thing to have an ovulation predictor kit (OPK).
Knowing when you ovulate will help to have timed intercourse, and if you go to a fertility clinic, you will be able to tell them if you are getting the smiley faces or not.
They will run a test to see if you ovulated regardless, but I still think these are a good thing to have.
I used a desk calendar to count out the days of my cycle; I am old school and like pencil and paper.
My cycle was 30 days long, so I should ovulate around the 16th day. I would start using the OPK around the 12th day until I got a smiley face.
If I got a hollow circle, I would skip a day, maybe two, and test again. This honestly just saves money so you aren’t using as many sticks.
If you get a flashing smiley face, this is a high time for ovulation, start “practicing” 😉 If you get a smiley face that stays, its time! You can choose to have sex every day or every other day for the next 2-4 days for good measure.
Compare your smiley face days to your calendar and when you should ovulate take note if there are any discrepancies. Did you ovulate sooner than you should have, did you ovulate later, or did you ovulate right on time?
I used this ovulation predictor kit.
An ovulation kit is simply telling you when you are most fertile based on an LH surge. You truly don’t need to start testing until 2-3 days before your ovulation date.
Though these are great to have, I was getting smiley faces and still not getting pregnant, so if anything they can help to be sure you are counting out your days correctly or if the app you are using is right.
Lubricants to Help Boost Fertility
If you need a lubricant during sex, I highly recommend Pre-Seed as it is a lubricant that is considered safe for sperm.
Pre-Seed Lubricant comes with applicators to be inserted prior to intercourse to help the journey of the sperm. I personally used this lubricant however I can say looking back now I didn’t use it correctly. There have been many women in my Facebook groups who believe using Pre-Seed is why they got pregnant. I will also be using it myself again (correctly this time) if we decide to try to conceive again.
The lubricant is made to be similar to the cervical mucous you should be having each month.
Related: 6 Ways to Cope with Infertility
Foods That Increase Fertility Naturally
You would be amazed the affect food has on every aspect of your body.
This body is the only one you have nourish it properly.
You don’t need to go on a diet just find ways to incorporate new foods into each meal.
I want to repeat do NOT go on a diet. But, do consider writing a food journal or seeing a registered dietitian, so you can make the proper changes as necessary.
There is no need to eat salmon every day, but maybe consider making one meal a week salmon, for example. Do not kill yourself trying to fit every thing into your diet.
I am a firm believer that food can be the ultimate healer and think this is an area you should take a hard look at.
Eating foods that are full of antioxidants can help the quality of your eggs or sperm.
Fruits like blueberries, raspberries, strawberries, and goji berries are high in antioxidants.
A good way to incorporate these foods is by making a smoothie. Smoothies are a great filling breakfast or snack.
You can also add these berries to some unsweetened yogurt with peanut butter or granola, and it turns into a yummy breakfast.
Other foods high in antioxidants are pecans, spinach, kale, beets, beans, red cabbage, and artichokes.
Try roasting beets one night. You can easily make it as a side for dinner.
Even dark chocolate is rich in antioxidants.
Full Fat Dairy
According to USA Today and Nurse’s Health Study, consuming full fat dairy lowers your risk of having anovulatory infertility (when you do not ovulate). It can also lower the risk of other causes of infertility.
I know what you are thinking, you have been told for a long time now fat-free is the way to go. However, this isn’t the case whether you are conceiving or not.
So, this means whole milk and full fat yogurt.
Again, from above, add some berries to your yogurt, and you have a delicious healthy snack.
This a fertility boosting hack I will not be partaking in. Oysters are not my jam.
However, if they are yours raw is the best way to go. In the end, eat them however you can stomach them.
They are low in calories high in vitamin B12, iron, selenium, and zinc.
Again, it isn’t necessary to kill yourself trying to incorporate oysters into your diet especially if you don’t enjoy them. But, I completely understand how it is when you feel desperate to try anything and everything because it just isn’t happening.
Tree Nuts to Boost Fertility
Walnuts and almonds are both great sources of omega-3 and omega-6 fatty acids.
Walnuts in particular are said to improve sperm health (motility, vitality, morphology).
You can chop these and add them to your smoothies, salads, yogurt, etc.
It is is rich in omega-3 fatty acid.
Salmon is a great source of protein and B vitamins.
Vitamin D just another goody you can find in salmon that is important for fertility.
Try adding salmon to your meal rotation at least once a week. You can bake, grill, or even pan fry salmon, so it is very versatile.
My PCOS (Polycystic Ovarian Syndrome) ladies ask your doctor about supplementing with cinnamon.
Cinnamon is said to reduce glucose levels, so this is perfect for those of you who want to try a more natural approach before Metformin or other glucose regulating medications.
Eating a Large Breakfast Could Boost Fertility
Again, this is for my PCOS ladies! But I honestly think this can be beneficial for everyone.
Eat a large amount of your daily calories at breakfast. This will give your body the chance to stabilize your glucose.
You really need to try to have a good protein, a good for you fat, and a complex carbohydrate.
Don’t leave all of your calories for the day for dinner.
A Well Balanced Diet
No matter what it is important to eat a well balanced diet.
You can still have those sweet treats, but they truly should be in moderation.
Try limiting your caffeine intake as well.
As of 2010 Dietary Guidelines for Americans, the following ranges of carbohydrates, fats, and proteins are recommended (based on a 2000 calorie diet):
Carbohydrates 45-65% of calories
Fats 20-35% of calories
Proteins 10-35% of calories
With this being said, if you have PCOS and you would like to try the natural route first, you should consider seeing a Registered Dietitian.
Anyone should see a Registered Dietitian who isn’t sure how to regulate their food choices at the right ratios.
Old Wives Tales for Fertility
Because why not. You never know some of these might work for you!
Elevate your legs after ejaculation. I did this, and I would lie there for several minutes after and not move. Nothing is off the table when you have been trying to conceive for a long period of time.
Find a stress reliever whether it’s is working out or starting a diary to write your thoughts. Find something that helps relax you. Relaxing doesn’t mean you will get pregnant, but reducing stress only helps the process.
If you are in the mood, do it! Call up your spouse tell them to come home if they aren’t! Or put on some lingerie and call them to the bedroom. Make this time as enjoyable as you can.
There comes a point in this journey where sex has potential to feel like work; try to keep it as spontaneous and as fun as you can so not to burn out.
Take cough medicine with guaifenesin. It is said that guaifenesin thins the mucous of the cervix. Be sure there isn’t an antihistamine in the medicine if you decide to try this. **consult your doctor before trying**
Essential Oils to Boost Fertility
I absolutely LOVE essential oils.
Once I embraced them in my life, they replaced almost all of the pill bottles in my house.
Even if you don’t use them for medicinal purposes, they smell wonderful!
I use Doterra essential oils, so I will be referring to names specific to Doterra when I talk about essential oils.
Using essential oils by mouth is not recommended by aromatherapists; I personally only diffuse or apply them diluted.
When you are diluting an essential oil, you are mixing an essential oil and a carrier oil like: fractionated coconut oil,
olive oil, avocado oil, etc. When I apply oils, I typically apply them directly to the source; I have gotten better results this way rather than applying it to my feet or another touch point.
***Do NOT put these inside your vagina, and ALWAYS consult your doctor***
The biggest thing about using essential oils is you MUST be consistent. They will not work the way you want them to if you use them one time a month.
It is an oil recommended for fertility. I only have ClaryCalm on hand, and I have been told they are similar enough. I use this oil during my period too for cramps, so it is multipurpose. It is said this oil helps regulate hormones.
*Only use this oil until ovulation and discontinue. You can start it again if you start your menstrual cycle.
Fennel Essential Oil
It can help regulate your menstrual cycle and balance hormones. This oil can also help with your milk supply later on if you are able to conceive. Another multipurpose oil!
This essential oil helps with relaxation and settling the mind.
I diffuse this oil while I sleep; it is wonderful!
This oil will increase your libido. This oil can also be used to help lower high blood pressure and aid in relaxation.
Geranium Essential Oil
Is another great oil for balancing hormones and regulating your cycle.
Eden’s Garden website gives a great essential oil recipe for a pre-pregnancy blend.
Some essential oils are an investment up front, but they are worth it.
With that said, I do not personally invest in oils that I won’t use regularly and that do not have multiple uses.
I was set to start researching acupuncture and fertility when we started going to a fertility clinic and just never followed through.
However, there are many people who can attest to the affects of acupuncture on several different ailments.
Acupuncture is the insertion of thin sterile needles into specific acupuncture points, according to americanpregnancy.org.
Americanpregnancy.org says acupuncture will not work if you have pelvic inflammatory disease or endometriosis.
They also state acupuncture can increase the blood flow to the mucous membrane of the uterus (endometrium) creating a thick lining to get ready for a possible pregnancy. It also has the possibility of improving ovarian function.
It is worth trying especially if you have been trying for a while. Try this before you do IVF or IUI.
Trying to Conceive is Hard but Boosting Your Fertility Naturally With These Tips is a Great Place to Start.
I would love to hear about your trying to conceive journey in the comments. Let me know what worked for you.