How to Get Pregnant: 5 Evidence-Based Steps to Boost Fertility
You’ve been trying for months, maybe even years, but pregnancy still hasn’t happened.
You track your cycle, you’ve cleaned up your diet, and you’ve even cut back on alcohol. Yet every month, the same heartbreak arrives.
And then the questions: Is something wrong with me? Did I wait too long? Am I running out of time?
If this is you, you’re not alone. Many women face the same challenge, and the good news is that there are clear, practical steps that can improve your fertility.
In this blog, I’ll walk you through five evidence-based strategies on how to get pregnant naturally, so you can stop guessing and start moving forward with confidence.
1. Check Both Partners’ Health
When most people think about how to get pregnant, the focus is placed solely on the woman. But research shows that male factors contribute to 40–50% of infertility cases.
That’s why the first step is to evaluate both partners. For men, a semen analysis checks sperm count, shape, and movement. Sometimes, DNA fragmentation testing is necessary for a deeper understanding.
For women, blood tests can reveal treatable issues such as:
- Low Vitamin D can impact egg quality.
- Thyroid imbalance or iron deficiency can increase miscarriage risk.
The goal isn’t blame. It’s about understanding the whole picture so you can focus on solutions, not uncertainty.
Want to know which nutrition and key hormone labs to discuss with your doctor? Download our free Fertility Lab Checklist here.
2. Start With the Basics
Before expensive fertility treatments, start by nourishing your body. Think of it like preparing healthy soil before planting a seed.
A few simple but powerful changes you can start with:
- Adding an extra serve of vegetables daily
- Swapping soft drinks for water
- Prioritising 7–8 hours of sleep
- Cutting back on alcohol and managing stress
3. Track Ovulation Accurately
Timing is everything when it comes to getting pregnant, yet many couples miss their fertile window. Relying on apps that assume ovulation happens on day 14 can be misleading.
Instead, look for your body’s signals:
- Cervical mucus that becomes stretchy, like raw egg whites, means ovulation is approaching.
- Ovulation predictor kits (OPKs) detect LH surges in urine.
- Basal body temperature confirms ovulation afterwards.
Research shows that combining these methods gives you the best chance of identifying your true fertile days. Helping you maximise your chances of conception.
4. Use Supplements Wisely
Supplements can be helpful, but only if they’re tailored to your needs.
- CoQ10 supports egg quality in IVF settings, but only at the correct dose (Hart, 2023).
- Vitamin D deficiency impacts fertility, though taking more when levels are normal won’t help (Alrashidi et al., 2024).
- Omega-3s improve egg and sperm health, but quality and dosage are key (Shao et al., 2024).
What works for one person may not work for another. That’s why personalised testing and guidance are essential before adding supplements.
If you’re unsure whether your current regimen is right for you, our Express Supplement Review gives you clear answers and a safe, evidence-based plan designed specifically for your fertility journey.
5. Know When to Seek Medical Support
Clinical guidelines suggest:
- If you’re under 35, seek help after 12 months of trying.
- If you’re over 35, consider seeking help after six months.
But there are also specific situations where you should seek medical support earlier, including:
- Irregular or absent periods: may signal ovulation issues such as polycystic ovarian syndrome (PCOS) or thyroid disorders.
- History of miscarriage: two or more miscarriages warrant further investigation.
- Known conditions such as endometriosis, fibroids, or blocked fallopian tubes.
- Male factors like low sperm count, motility issues, or erectile dysfunction.
- Past pelvic infections or surgery that may affect reproductive organs.
- Chronic health conditions (e.g., diabetes, autoimmune disease) can influence fertility and pregnancy outcomes.
Getting checked sooner allows for earlier diagnosis and treatment. In many cases, addressing simple factors such as correcting thyroid imbalances, treating low iron levels, or supporting sperm health can significantly improve your chances of conception.
Bottom Line
If you’ve been trying to conceive for months without success,
- Check both partners’ health early to uncover treatable issues that may be holding you back.
- Build strong foundations with nutrition, sleep, stress management, and healthy lifestyle habits.
- Use individual tailored strategies from accurate ovulation tracking to personalised supplements and medical support when necessary to give yourself the best possible chance to conceive.
