What affects fertility and how can you support it?
Nowadays, approximately one in four couples have fertility problems. The causes of infertility can be many – from hormonal imbalances, to problems with sperm and eggs, to an unhealthy lifestyle and chronic stress¹.
When it comes to fertility, the focus is often on the health of the woman. However, the facts clearly show that sperm health is just as important as the health of the egg and uterus². Therefore, it is essential to focus on both partners and minimize exposure to harmful influences, including toxins and stress factors³, to increase the chances of conception.
If you want to give the egg and sperm enough time to mature in an optimal environment, it is ideal to start preconception care at least 4-6 months before the planned conception .
Fertility care for men and women can be found here .
How do fertile days work?
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The egg only lives for approximately 12–24 hours after ovulation ³.
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Sperm are able to wait and fertilize an egg for up to 5 days in the female body ⁴.
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Therefore, a woman's fertile period is relatively short - approximately 5-6 days in each cycle (including several days before ovulation and the day of ovulation itself).
To increase the likelihood of pregnancy, regular sexual intercourse is recommended, especially during these days.
Four key steps to support fertility:
1. Understand your menstrual cycle
Understanding your cycle will help you better predict your fertile period. Track ovulation (using a calendar, basal body temperature, or ovulation tests).
2. Get your AMH checked
AMH (Anti-Müllerian hormone) reflects the so-called ovarian reserve, i.e. the number of eggs you have available⁵. A simple blood test can help you find out how your fertility is doing and whether it is appropriate to accelerate your planned conception or consult your doctor about other options.
3. Establish proper nutrition
Studies by the Harvard School of Public Health have shown that trans fats can significantly increase the risk of female infertility⁶. A balanced diet rich in fiber, vitamins, and antioxidants improves hormonal balance and sperm quality. Alcohol, on the other hand, reduces fertility – ideally, keep its intake to a minimum⁷.
4. Learn to deal with stress
Chronic stress not only reduces fertility, but can also negatively affect hormonal balance and the quality of eggs and sperm⁸. A stressed body perceives the environment as unsuitable for pregnancy.
5. Reduce chemicals in the environment
Cosmetics, cleaning products, and plastics may contain endocrine disruptors—substances that disrupt hormone balance.⁹ Read labels and minimize your exposure to these chemicals.
Fertility diagnostics usually include:
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AMH level test (ovarian reserve)
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Hormonal tests (estrogen, progesterone, FSH, LH, prolactin, thyroid)
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Spermogram in men (examination of sperm quality and count)
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Ultrasound examination of the reproductive organs
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Fallopian tube patency test (hysterosalpingography)
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Consultation and assessment of the overall health of both partners
Clinical studies and expert resources:
¹ Inhorn, MC, & Patrizio, P. (2015)
Infertility around the globe.
https://pubmed.ncbi.nlm.nih.gov/26122739/
² Kumar, N., & Singh, A. K. (2015)
Male factor infertility.
https://pubmed.ncbi.nlm.nih.gov/26229392/
³ American Pregnancy Association (2021)
Understanding Ovulation and Conception .
⁴ Su, H.W., et al. (2016)
Sperm survival in the female reproductive tract.
https://pubmed.ncbi.nlm.nih.gov/27486200/
⁵ Broer, S. L., et al. (2014)
AMH as predictor of ovarian response.
https://pubmed.ncbi.nlm.nih.gov/24656700/
⁶ Chavarro, JE, et al. (2007)
Dietary fatty acid intakes and ovulatory infertility.
https://pubmed.ncbi.nlm.nih.gov/17209201/
⁷ Fan, D., et al. (2017)
Female alcohol consumption and fecundability.
https://pubmed.ncbi.nlm.nih.gov/28417506/
⁸ Rooney, KL, & Domar, AD (2018)
Stress and infertility.
https://pubmed.ncbi.nlm.nih.gov/30098686/
⁹ Meeker, J.D., et al. (2009)
Human exposure to phthalates.
https://pubmed.ncbi.nlm.nih.gov/19507030/
