How to Increase Fertility Naturally: A Complete Guide for Him and Her

Renee Grandi
6 days ago
6 min read

Trying to conceive (TTC) can be an exciting, emotional, and at times, frustrating journey. Whether you’re just starting out or have been on this path for some time, understanding what can truly enhance your chances naturally makes all the difference. This guide blends evidence-based naturopathy, integrative medicine, and folk wisdom to help you optimise fertility for both partners.

Female Fertility: What to Do to Conceive Faster

1. Track Ovulation Properly

LH Tracking: Use urine ovulation predictor kits (OPKs) to track luteinising hormone surges.
Cervical Mucus: Look for egg-white consistency—your most fertile days.
Basal Body Temperature: Charting helps confirm ovulation after it occurs.

2. Timing is Everything

Aim to have sex 2–3 days before ovulation and on the day of ovulation.
Use a menstrual cup after sex: This can help hold semen near the cervix and increase exposure time for sperm.

3. Test What Matters

Request these baseline fertility labs:

Day 2–3: FSH, LH, Estradiol, AMH
Mid-luteal phase: Progesterone (7 days post-ovulation)
Full Thyroid Panel: TSH, FT3, FT4, TPOAb, TgAb
Iron studies, B12, folate, homocysteine
Inflammation markers: CRP, ESR
Fasting insulin and glucose
DHEA, Testosterone (free & total), SHBG, Prolactin

Male Fertility: Key Steps to Maximise Sperm Health

Essential Testing for Men

Semen analysis: Volume, motility, morphology, concentration
Sperm DNA Fragmentation (SCSA or Halo test)
Hormones: Testosterone (free and total), LH, FSH, Estradiol, SHBG
Inflammation: CRP, ESR
Micronutrients: Zinc, selenium, CoQ10, Vitamin D, homocysteine
Infections: Seminal culture, CMV, HSV, Chlamydia

If you've been trying for a while but haven't had much luck, consider advanced testing.

Sperm DNA Fragmentation Testing: Even if semen analysis is “normal”, fragmented DNA can contribute to failed implantation or miscarriage. This is particularly essential for cases involving recurrent loss or IVF failure.
Cervical Mucus Biocompatibility Testing (Postcoital test or Huhner’s test): Ensures sperm can survive and move effectively in the cervical environment. Underrated but highly telling.
MTHFR and Methylation Panel: For both partners. MTHFR mutations impact folate metabolism, detoxification, and oocyte quality, which is particularly relevant for those with a family history of miscarriage, mental health issues, or neural tube defects.
Endometrial Receptivity Assay (ERA): For women with repeated failed embryo transfers, this can determine if implantation is being timed correctly.
Autoimmune & Inflammatory Screening: Especially relevant for women with Hashimoto’s, unexplained infertility, endometriosis, or a family history of autoimmune disease:
- ANA, TPO, NK cells
- Celiac antibodies (often missed and linked to miscarriage)
Heavy Metal & Mould Screening: Chronic low-level exposure to lead, mercury, or mycotoxins can impair egg/sperm quality and hormone balance.

Seed Cycling for Hormonal Balance

Phase	Days	Seeds
Follicular	Day 1 to Ovulation	1 tbsp ground flaxseed + 1 tbsp pumpkin seeds
Luteal	Ovulation to Period	1 tbsp ground sunflower seeds + 1 tbsp sesame seeds

Use freshly ground and soaked seeds for best absorption.

Herbal & Nutritional Interventions

Vitex (Chaste Tree): Supports progesterone and cycle regularity
Shatavari: Traditional Ayurvedic herb that nourishes ovaries and supports cervical mucus
Dong Quai: Improves uterine blood flow (follicular phase only)
Red Raspberry Leaf: Uterine toner for the luteal phase
Nettle & Dandelion: Rich in minerals, liver support

Folk Fertility Therapies

Castor Oil Pack Therapy (follicular phase only): Improves pelvic circulation and lymphatic drainage
Fertility Massage: Focuses on uterus positioning and abdominal circulation
Fertility Womb Vaginal Steaming: With mugwort, rose, yarrow—done only in the follicular phase

Superfoods for Fertility

Nutrient	Function	Food Source
Zinc	Egg maturation, cervical mucus	Pumpkin seeds, oysters
Folate	DNA replication, ovulation	Lentils, asparagus, leafy greens
Choline	Embryo development	Egg yolks, liver
Selenium	Thyroid support, implantation	Brazil nuts
Omega-3	Egg quality, inflammation	Wild salmon, flaxseed oil

Specific Food Additions

Royal Jelly: Boosts oocyte quality, hormone regulation, and uterine health. Dose: 500 mg daily in in the follicular phase.
Bee Pollen (for him and her): Natural multivitamin; contains amino acids, zinc, and anti-inflammatory factors. Supports sperm motility and ovulation.
Oysters (fresh or powdered): One of the highest natural zinc sources — sperm count, testosterone, and egg health.
Warm Anti-inflammatory Soups with Bone Marrow, Reishi, and Burdock: Gut-healing, immune-regulating, and blood-nourishing — all vital for conception.
Seed Cycling Enhancements
- Add in soaked fenugreek seeds in the luteal phase for extra progesterone support.
- Sesame seed tahini + dates = a perfect progesterone-boosting snack.

Foundational Nutrient Support

Supplement	Why It Matters
Methylated B Complex (e.g. B12, B6, Folate)	Supports methylation, mood, energy, hormone detox, and fertility
Magnesium Glycinate / L-Threonate	Calms the nervous system, reduces PMS, improves sleep, supports thyroid and egg quality
Vitamin D3 + K2	Regulates immune balance, ovarian health, mood, and thyroid receptors
Iron Bisglycinate (only if ferritin is low)	Supports energy, ovulation, and oxygenation of reproductive tissue
Zinc Picolinate	Crucial for egg health, skin, immune, and thyroid function

Fertility and Egg Quality

Supplement	Why It Matters
CoQ10 (Ubiquinol)	Supports mitochondrial energy production in eggs
NAC (N-Acetylcysteine)	Increases glutathione, supports detox, ovulation, and egg quality
L-carnitine (Acetyl form)	Energy for oocytes, egg resilience, and embryo quality
Omega-3 DHA/EPA	Supports uterine lining, hormones, brain and egg membrane health
Liposomal Glutathione or Curcumin	Reduces systemic inflammation, improves implantation environment

Sperm-Supportive Supplements

Supplement	Dose	Biochemical Role in Fertility
CoQ10 (Ubiquinol)	200–300 mg/day	Mitochondrial energy production in sperm midpiece, supports motility and reduces DNA fragmentation
NAC (N-Acetylcysteine)	1.8–2 g/day	Glutathione precursor, key antioxidant protecting sperm DNA and reducing oxidative damage
L-Carnitine (L & Acetyl forms)	1–2 g/day	Transports fatty acids into mitochondria, boosts sperm motility and energy availability
Zinc (Picolinate or Citrate)	25–30 mg/day	Essential for spermatogenesis, sperm membrane integrity, and chromatin stability
Selenium (Selenomethionine)	100–200 mcg/day	Required for glutathione peroxidase, improves sperm motility and DNA quality
Omega-3 DHA/EPA	2–3 g/day	Enhances membrane fluidity, protects against ROS, and improves morphology
Vitamin E (Mixed Tocopherols)	400 IU every 2nd day	Protects sperm membranes from lipid peroxidation, especially in oxidative stress conditions
Ashwagandha (KSM-66 or Sensoril)	600–900 mg/day	Clinically shown to increase sperm count, testosterone, and motility under stress conditions

3. Unique Male Fertility Tips

Avoid laptops on laps, saunas, and tight underwear
No phone in front pockets—EMFs may affect sperm quality
Castor oil packs over lower abdomen and testes (non-toxic, unheated): 2–3 times weekly
Antioxidant-rich foods daily: Blueberries, pomegranate, dark leafy greens
Sleep & stress management: Cortisol and testosterone are inversely related

Lifestyle Hacks

Menstrual Cup for Sperm Retention (for ~30 mins post-intercourse): Simple but often not discussed — helps prevent sperm leakage.
Blue-Light Blocking & Morning Sun Exposure: Restores circadian rhythms, which regulate ovulation and testosterone.
Avoid Plastic-Wrapped Produce and Canned Goods: BPA, phthalates, and endocrine disruptors reduce IVF success and natural fertility.
Switch to Non-Toxic Personal Products: E.g., fragrance-free soaps, paraben-free skincare, and organic lubricants (check for sperm-safe status).
Pelvic Floor Therapy or Arvigo Abdominal Massage: For those with past trauma, scar tissue, endometriosis, or poor uterine blood flow.

Fertility-focused bodywork & movement:

Fertility yoga: restorative practices with poses that increase pelvic circulation
Core yoga & egg-quality boosting moves: e.g., 30 seconds of planks daily, followed by a light 30-minute walk to increase blood flow
Castor oil pack therapy: 3-4 x per week during the follicular phase only (supports liver, lymph, and uterine detoxification)

Teas for Fertility

Women (follicular phase): Nettle, red clover, dandelion leaf
Women (luteal phase): Raspberry leaf, chamomile, shatavari
Men: Ginseng, nettle root, green tea, tribulus, cordyceps

Sample Daily Fertility Plan (Her)

Morning: Warm lemon water + smoothie with flaxseed, spinach, berries, maca, collagen
Midday: Fertility salad (arugula, beetroot, pumpkin seeds, avocado, boiled egg)
Dinner: Bone broth soup + grass-fed lamb + steamed greens
Evening: Magnesium glycinate, fertility tea, castor oil pack

Final Notes

Trying to conceive is not just about ovulation—it's about creating the right internal environment for conception and implantation. Functional testing, targeted herbs, quality nutrients, and ancestral wisdom all matter. Supporting both partners with equal intensity is crucial.

If you’re struggling with unexplained infertility, irregular cycles, sperm issues, early loss, or just want to optimise before IVF or natural conception, start here.

Conceiving is not just about having sex at the right time. It's about preparing your body, restoring your hormones, regulating inflammation, supporting your emotional wellbeing, and treating BOTH partners as equally important in the fertility journey.