To increase your chances of conceiving, it’s essential to understand the mechanisms of fertility and adopt practices that support reproductive health. A balanced diet rich in essential vitamins and minerals—particularly vitamin B9 (folic acid), which is essential for reducing the risk of neural tube defects—provides a solid foundation. Maintaining a stable weight, getting enough sleep, and engaging in regular but moderate physical activity all contribute positively to hormonal balance.
Tracking the menstrual cycle helps identify the fertility window around ovulation, the period during which the chances of conception are highest. Ovulation tests available at pharmacies help detect this surge in luteinizing hormone (LH). For couples facing persistent difficulties after twelve months of trying (six months after age 35), a consultation with a fertility specialist paves the way for a comprehensive evaluation and, if necessary, assisted reproductive technology (ART) treatments.
Age remains a major factor in the ability to conceive. In women, fertility declines gradually after age 30, with a marked acceleration starting at age 35, linked to a quantitative and qualitative decline in the ovarian reserve. The risk of chromosomal abnormalities also increases with maternal age. In men, the quality, motility, and DNA fragmentation of sperm gradually deteriorate after age 40, lengthening the average time to conception.
For couples wishing to maximize their chances, it is best to plan for pregnancy before reaching these age thresholds. However, many pregnancies occur naturally at a later age. An open dialogue with a gynecologist or midwife allows recommendations to be tailored to your situation and, if necessary, to consider a personalized preconception consultation.
Overall health has a direct impact on the chances of conceiving. Obesity, insulin resistance, poorly controlled diabetes, thyroid disorders, and hormonal imbalances (polycystic ovary syndrome, hyperprolactinemia) frequently interfere with ovulation and egg quality.Endometriosis, which affects about one in ten women of childbearing age, can impair fertility through inflammatory and anatomical mechanisms. Appropriate management of these conditions often significantly improves the chances of pregnancy.
For both men and women, avoiding tobacco, excessive alcohol, and recreational drugs is essential. Smoking impairs egg and sperm quality, increases the risk of miscarriage, and accelerates the decline in ovarian reserve. Support through a structured smoking cessation program —ideally started several months before trying to conceive—is one of the most effective strategies.
Certain warning signs warrant a consultation with a specialist. In women, very irregular menstrual cycles, prolonged amenorrhea, severe pelvic pain, abnormal bleeding, or particularly severe premenstrual syndrome may indicate a hormonal imbalance or a uterine condition. In men, erectile dysfunction, a persistent decrease in libido, or testicular pain warrant an andrological evaluation.
The absence of pregnancy after twelve months of regular unprotected intercourse (or six months if the woman is over 35 years old) defines infertility in the medical sense and should lead to a comprehensive evaluation. The sooner this process is initiated, the more treatment options remain available. An infertility evaluation examines the couple’s fertility as a whole, without focusing on just one partner.
Nutritional supplements provide useful support when diet alone does not meet the increased nutritional needs associated with preparing for pregnancy. Folic acid supplementation is officially recommended by the HAS at least four weeks before conception and during the first twelve weeks of pregnancy, at a dose of 400 µg per day, to prevent neural tube defects.
Other nutrients support hormonal balance and gamete quality: iron (in cases of documented deficiency), vitamin D3, the antioxidant vitamin E, vitamin C, zinc, selenium, and omega-3 fatty acids all contribute to healthy menstrual cycles and sperm quality. Any supplementation should be personalized by a healthcare professional: an excess of certain vitamins can be counterproductive, and a preliminary blood test helps determine the appropriate dosages.
Stress management is often underestimated in fertility journeys. Chronic stress disrupts the hypothalamic-pituitary-gonadal axis, which regulates sex hormones. In women, it can cause irregular cycles, anovulation, or a shortened luteal phase. In men, it affects sperm concentration and motility as well as sexual desire.
Several non-pharmacological approaches have been scientifically validated: yoga, mindfulness meditation, sophrology, cardiac coherence, regular physical activity, and cognitive-behavioral therapy. Good sleep quality and maintaining a fulfilling social life also help maintain hormonal balance. Approaching the process of trying to conceive without excessive pressure—avoiding the “race to ovulation,” which can become counterproductive—paradoxically makes conception easier.
Preconception medical care helps identify and treat, early on, any issues that could compromise a healthy pregnancy. This consultation, recommended by the HAS at least three months before stopping contraception, includes a comprehensive evaluation: clinical examination, screening for genetic disorders based on family history, serological tests (rubella, toxoplasmosis, hepatitis, HIV), thyroid function tests, ferritin and vitamin D levels, a review of vaccination status, and advice on quitting smoking or drinking alcohol.
This preconception consultation tailors recommendations based on age, medical history, current treatments (certain medications may need to be adjusted or discontinued), and risk factors. It represents a key investment in approaching the journey toward parenthood with full awareness and optimal health. The preconception phase deserves the same attention as pregnancy itself.
The everyday environment significantly influences fertility in both partners. Exposure to endocrine disruptors—agricultural pesticides, certain plasticizers (phthalates, bisphenols), heavy metals, and parabens—can impair egg and sperm quality by altering hormonal signaling. This exposure stems from multiple sources: diet, heated plastic food containers, cosmetics, household products, new furniture, and the workplace environment.
Several simple steps can reduce this chemical burden: choose organic or minimally processed foods, avoid heating plastic containers, opt for cosmetics with minimal ingredients, air out your home daily, and limit the use of scented sprays and candles. Indoor air quality and excessive heat on the testicles (prolonged hot baths, laptops on the lap, underwear that’s too tight) are also factors to consider in order to preserve spermatogenesis.
Lifestyle has a direct and measurable effect on fertility. A Mediterranean-style diet—rich in fruits, vegetables, legumes, whole grains, fatty fish, olive oil, and nuts—has been linked to improved fertility outcomes in several observational studies. Natural antioxidants (vitamins C and E, polyphenols, zinc, and selenium) protect gametes from oxidative stress.
Regular moderate-intensity exercise (30 minutes a day, 5 days a week) benefits fertility, whereas extreme training or rapid weight loss can, on the contrary, cause amenorrhea in women. Smoking, excessive alcohol consumption, cannabis, and recreational drugs are strongly discouraged: they impair gamete quality, increase the risk of miscarriage, and compromise the health of the unborn child. A healthy body weight (BMI between 19 and 25), adequate sleep, and proper hydration round out this foundation of best practices to help you confidently optimize your efforts to conceive.
