How to Boost Fertility Naturally

Fertility is one of the most misunderstood aspects of women’s health, often oversimplified into the notion that age is the only determining factor. But fertility is about so much more than just the number of years you've lived or eggs you have left! It’s about hormonal balance, metabolic health, lifestyle choices, and even environmental toxins.

If you’re trying to conceive (TTC)—or just want to understand how to better support your reproductive health—this article will break down the key factors that impact female fertility, how to optimize your chances of conception, and what you can do to advocate for yourself in a healthcare system that often overlooks women’s needs.

Female Fertility and Age: Understanding the Biological Clock
Common Causes of Female Infertility
4 Common Factors That Impact Female Fertility (That You Can Control!)
How to Maximize Fertility
Do “Female Fertility Pills” Work?
The Role of Reproductive Endocrinologists and When to Seek Help
Final Thoughts: advocating for your fertility journey

Female Fertility and Age: Understanding the Biological Clock

It’s no secret that age plays a role in female fertility; however, there’s a lot of misinformation out there about what women can do to support their reproductive health beyond freaking out about their “ticking clocks.”

While the peak fertility female age¹ is generally in the late teens and early to mid-20s, that doesn’t mean getting pregnant in your 30s or even early 40s is impossible.

How Age Impacts Fertility

In your 20s, there’s about a 65% chance of conception² within six months of TTC (and nearly 80% within 12 months). But by age 35, that number drops to about 50%, and the decline continues with time.

Here's a simple female fertility chart explaining what you need to know about fertility at different ages:

Late teens and early 20s: This is generally when fertility is at its highest.
Late 20s: Fertility begins to gradually decline in the late 20s.
After 35: Fertility continues to decline more steeply after age 35.
By age 40: The chances of conception per cycle drop to around 5%, but this varies significantly between individuals.

In one study³, the following statistics were uncovered about fecundability (or the probability of a couple conceiving in a given menstrual cycle) based on age:

Compared to women aged 30–31, fecundability was:

14% lower in women 34–35 years old
19% lower in women 36–37 years old
30% lower in women 38–39 years old
53% lower in women 40–41 years old
59% lower in women 42–44 years old

There's nothing you can do about getting older. That said, egg quality is just as important as quantity, and supporting mitochondrial function (the “powerhouse” of the egg cell) is also key for improving egg health.

While age is not reversible, there are other modifiable lifestyle factors that can support fertility at any stage of life. For example, egg quality, hormone balance, and overall reproductive health can all be optimized through your diet, stress management habits, and targeted supplementation.

The takeaway? Age matters, but it’s not the only thing that determines fertility.

Common Causes of Female Infertility

If you’ve been trying to conceive for a while with no success, you’re not alone. The rates of infertility have been rising among both women and men, and the causes are often more complex than just “bad luck.”

An estimated 1 in 6 people now experience infertility, according to a recent report published by the World Health Organization⁴ (WHO). Prevalence rates of infertility⁵ have risen from about 3.5% to 17% in many developed nations and from 7% to more than 9% in less-developed ones.

Many women struggle with conditions that impact ovulation, hormone production, and implantation, all of which can make it harder to get pregnant and deliver a healthy baby. Couple that with high levels of stress, poor diet choices, and other factors—and you can see why infertility is a common problem.

Some of the most common causes of infertility⁶ in females include:

Ovulatory disorders: Conditions like PCOS (Polycystic Ovary Syndrome) and hypothalamic amenorrhea (missing periods, often due to being underweight, overexercising, and high amounts of stress) can lead to irregular or absent ovulation.

Endometriosis: Often undiagnosed for years (or decades!), endometriosis can cause inflammation and scarring, making conception more difficult. Some experts estimate that 50% of unexplained infertility is caused by endometriosis.

Hormonal imbalances: Low levels of hormones including estrogen and progesterone, thyroid dysfunction, or high prolactin levels can interfere with ovulation and implantation.

Primary ovarian insufficiency (POI): This condition causes early menopause before age 40 and is linked to autoimmunity and genetic factors.

Environmental toxins: Exposure to endocrine disruptors (like BPA, phthalates, and pesticides) can interfere with hormone balance and fertility.

Lifestyle factors: Smoking, excessive alcohol consumption, an unhealthy diet, poor gut health, and chronic stress can all contribute to infertility.

Related articles:

Getting Pregnant With PCOS
Getting Pregnant With Endometriosis
The Connection Between AMH, PCOS, and Infertility
4 Simple Ways to Increase Male Fertility

4 Common Factors That Impact Female Fertility (That You Can Control!)

Here's more about some of the causes of female infertility mentioned above that are within your control:

1. Stress

Stress doesn’t just affect your mood—it can directly impact fertility and even influence how a developing child responds to stress later in life. Some studies have found that women with the highest stress levels experience about a 12% decrease in fertility⁷.

When you're under chronic stress, your body perceives the environment as unsafe for reproduction. This triggers survival mechanisms that can disrupt hormonal balance and ovulation. Think about it: Why would your body prioritize pregnancy when it senses that even your own well-being is at risk?

2. Poor Diet Choices

Americans report getting more than 50% of their daily calories⁸ from ultra-processed foods.

Your diet plays a crucial role in hormone production and egg quality. It’s no secret that a high diet in sugar, processed grains, additives, and trans fats are bad for overall health, but did you know they can also increase a woman’s risk of infertility?

For example, the Harvard School of Public Health⁹ has linked trans fat consumption to reduced fertility. Researchers estimate that compared to women eating more healthy monounsaturated fats such as olive oil, women who eat lots of trans fats have more than a twofold risk of developing ovulatory infertility.

Beyond trans fats, diets low in fiber, fruits, and vegetables often lack the nutrients necessary for optimal hormone function and conception. Alcohol, too, has been shown to negatively impact fertility.

3. Being Overweight or Obese

Weight plays a significant role in fertility. According to a study published in the Journal of Human Reproduction¹⁰, for every BMI point over 29, there is a 4% reduction in pregnancy success.

Obesity has also been linked to an increased risk of miscarriage while being underweight can make conception and pregnancy maintenance more difficult. Balancing weight through nutrition, exercise, and hormone regulation can improve reproductive outcomes.

4. Exposure to Environmental Toxins

Every day, we’re bombarded with endocrine-disrupting chemicals that can interfere with hormone function and fertility. These chemicals are found in food, cosmetics, and household products, including:

Parabens (moisturizers, personal care products)
BPA (canned foods, plastic bottles, receipt paper)
Phthalates (perfumes, cosmetics, plastics)
Triclosan (antibacterial soaps)

Long-term exposure to these chemicals is not fully understood, but reducing your chemical burden by choosing clean, non-toxic products can help support hormone balance.

Additionally, avoiding cigarette smoke which is filled with problematic chemicals (including secondhand exposure) can lower your body’s toxic load¹¹ and create a healthier environment for conception.

How to Maximize Fertility

While medical interventions are available, lifestyle and nutrition also play a huge role in fertility. Taking proactive steps to nourish your body, manage stress, and reduce toxin exposure can enhance fertility and reproductive health—whether you're trying to conceive now or planning for the future.

If you want to support your body naturally, consider these strategies:

1. Eat Female Fertility-Boosting Foods

The foods you eat provide the building blocks for hormone production and reproductive health. A nutrient-rich diet can therefore help to support egg quality, ovulation, and overall fertility.

Eat a variety of leafy greens like spinach, kale, and Swiss chard, which provide essential vitamins and minerals for hormone balance.

Incorporate wild-caught fish such as salmon and sardines for their omega-3 fatty acids, which support egg health and reduce inflammation.

Include healthy fats like avocados, nuts, and olive oil to help regulate hormones and maintain a stable menstrual cycle.

Avoid processed foods and excessive sugar, which can lead to blood sugar imbalances and disrupt ovulation.

Limit alcohol consumption and be mindful of how you react to caffeine.

Hydrate properly by drinking plenty of filtered water to support overall cellular function and detoxification.

For help getting started on a hormone-friendly diet, get my free hormone starter kit here which includes a 7-day meal plan.

2. Supplement With Female Fertility Vitamins & Supplements

Certain vitamins and minerals can assist in reproductive function and egg health, and some can even help you cope with stress and get more restful sleep. Be sure to meet your needs for the following key nutrients, including with help from a balanced diet and supplements if needed:

Folate (800 mcg daily): Folate supports healthy fetal development and helps to prevent neural tube defects, making it important when you're planning to become pregnant. You'll find folate in my Prenatal Plus multivitamin which also includes active B vitamins, essential vitamins and minerals, and antioxidants to support women who are TTC.

Vitamin D (2,000-4,000 IU daily): Vitamin D (found in my Vitamin D3/K2 dropper) is essential for hormone regulation and a strong immune system. Studies show¹² that maintaining healthy vitamin D levels can improve reproductive success rates among women with PCOS and those receiving fertility treatments.

Omega-3 fatty acids (1,000 mg daily): Omega-3s may help support egg quality and reduce inflammation, and higher intake can even support outcomes when undergoing fertility treatments¹³. In my Omega Plus formula, you'll find 1,600 mg of EPA/DHA omega-3s per serving along with lipase, a digestive aid to ensure maximum absorption.

Iron (18 mg daily): Irion supports blood flow and oxygen delivery to reproductive organs. It can also help with lifting your energy and mood, particularly if you have heavy periods.

Magnesium (300-400 mg daily): Magnesium helps regulate stress and supports hormone production and metabolism¹⁴, including progesterone levels. It has also been shown to be beneficial in maintaining a healthy mood, sleep, and hormone balance and reducing symptoms of PMS. Consider Magnesium Plus, which contains a bioavailable form of magnesium that is also gentle on the stomach.

Coenzyme Q10 (200–600 mg daily): CoQ10 is a powerful antioxidant that supports mitochondrial function, which is essential for improving egg quality and energy production. Studies suggest that supplementing with CoQ10 can improve fertility outcomes¹⁵, especially for women over 35. How much CoQ10 for female fertility should you take? Start with 200 mg/day and choose the ubiquinol form of CoQ10, which is more bioavailable and easier for the body to absorb.

Ashwagandha (300-500 mg daily): Ashwagandha is an adaptogenic herb that helps regulate cortisol levels, which can in turn support hormonal balance and ovulation. Chronic stress can disrupt the menstrual cycle and lower fertility, and ashwagandha can help counteract these effects, making it helpful for both female and male fertility¹⁶. Use ashwagandha powder in smoothies, teas, or warm milk for added stress relief and hormone support.

3. Track Your Cycle & Ovulation Accurately

Understanding your menstrual cycle patterns and your fertile window is key to maximizing your chances of conception each month. Using ovulation tracking methods can help pinpoint the best time to try for a baby.

If you notice abnormalities in your cycle—such as lack of ovulation or cycles lasting longer than 40 days—this is useful information to share with your provider to come up with an effective plan. Furthermore, research consistently shows that your cycle is an indicactor of your overall health¹⁷, so discussing irregular or concerning with your provider is important.

Use fertility awareness methods (FAM), such as basal body temperature (BBT) tracking, to monitor your ovulation patterns.

Try ovulation predictor kits (OPKs), which detect luteinizing hormone (LH) surges to predict ovulation.

Monitor cervical mucus changes, as fertile cervical mucus is a key indicator of ovulation.

Track menstrual cycle regularity to identify patterns and possible ovulatory issues.

4. Reduce Toxin Exposure

Environmental toxins, especially endocrine disruptors, can interfere with hormone balance and reproductive health. These chemicals are found in plastics, pesticides, and everyday personal care products. Reducing your exposure can support hormonal harmony whether you're TTC or not.

Switch to glass or stainless steel containers instead of plastic to avoid BPA and phthalates.

Choose organic produce whenever possible to reduce pesticide exposure.

Use natural, non-toxic beauty and skincare products free from parabens, phthalates, and artificial fragrances.

Filter your drinking water to remove harmful chemicals that can impact reproductive health.

Avoid synthetic fragrances and air fresheners, which often contain hormone-disrupting chemicals.

Do “Female Fertility Pills” Work?

When you're looking to boost your fertility and get pregnant ASAP, it's tempting to turn to fertility supplements or medications, but do “female fertility pills” actually work? The answer depends on the underlying cause of infertility, as well as the specific type of drug or supplement you're taking:

Clomid and Letrozole: These are both prescription medications that stimulate ovulation and are often used for women with ovulatory disorders. They can be effective in stimulating ovulation in many women, however, it can take time to determine the right dosage and treatment plan.

Over-the-counter female fertility vitamins: As mentioned above, certain vitamins can support, but not replace, a nutrient-rich diet that assists in hormonal health. When choosing supplements to support female fertility, look for those with folate, iron, omega-3s, vitamins, and magnesium.

Herbal supplements: Maca, Vitex (chasteberry), and ashwagandha may be able to help support hormone production and balance, depending on the person and the dosage. While not every herb works for every person, these supplements can often help manage stress, assist in regulating the menstrual cycle, and potentially improve ovulation.

Maca root: Maca is a powerful adaptogen known to support energy, libido, and hormone balance, including by regulating estrogen and progesterone levels, making it beneficial for women with irregular cycles or hormonal imbalances. Start with 1,500-3,000 mg daily in powdered or capsule form. Choose gelatinized maca for better digestion and absorption.

Vitex (Chasteberry): Often recommended for irregular cycles and luteal phase defects, Vitex supports the pituitary gland to balance progesterone and estrogen levels. It's best for women with low progesterone, irregular cycles, or PMS symptoms. Take 400-800 mg daily in capsule or tincture form. Results may take 3-6 months to fully appear, so consistency is key.

Ashwagandha: As explained above, this adaptogen can help reduce cortisol levels, which in turn supports a healthy menstrual cycle. Take 300-500 mg daily to reduce stress and support adrenal function. Ashwagandha works well when combined with meditation, yoga, and deep breathing techniques.

Before starting herbal supplements, consult with a healthcare provider to ensure they are right for your individual needs, especially if you have underlying health conditions or are taking other medications.

The Role of Reproductive Endocrinologists and When to Seek Help

If you've been trying to conceive for over a year without success—or for more than six months if you're over 35—it may be time to see a reproductive endocrinologist. These specialists can run tests to identify possible fertility challenges and recommend treatments, including:

Hormone testing: used to evaluate estrogen, progesterone, thyroid hormones, and AMH levels to determine what can be causing infertility issues.

Ultrasounds: Check for ovarian reserve and uterine health.

IVF or IUI: Assisted reproductive technologies that can help with conception, including if male factor infertility is playing a role in difficulties conceiving.

Final Thoughts: advocating for your fertility journey

Navigating female infertility can be emotionally and physically challenging, but understanding your body is the first step.
Fertility is influenced by a complex mix of factors, including stress, nutrition, weight, age, and environmental toxins, many of which are within your control.
Focus on making healthy lifestyle changes, proper nutrition, and targeted fertility support.
Whether you're trying to conceive now or planning for the future, empowering yourself with knowledge, nutrition, and the right medical support can make all the difference. Don’t be afraid to advocate for your health, ask questions, and explore all available options.

References

About The Author

Dr. Jolene Brighten

Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.

How to Boost Fertility Naturally: Science-Backed Strategies for Conception

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