You can boost fertility naturally by giving both partners about three months of focused preparation: a Mediterranean-style diet, a daily folic acid supplement for the woman, a healthy weight, less caffeine and alcohol, no smoking, and real attention to sleep and stress. Those steps are backed by Canadian public health guidance and by recent research reviews, and they matter whether you are trying on your own or preparing for IVF. Here is what the evidence says, step by step.
How common are fertility problems?
More common than most people think. The World Health Organization reports that around 17.5% of the adult population, roughly 1 in 6 people worldwide, experience infertility, and the lifetime rate in high-income countries is 17.8%.
That is why learning how to boost fertility naturally is worth the effort. It is one of the few parts of the process you control.
Does diet affect fertility?
Yes. A systematic review and meta-analysis in Nutrients found that among people using assisted reproduction, higher adherence to a Mediterranean diet was associated with improved live birth and pregnancy rates (odds ratio 1.91, 95% CI 1.14 to 3.19). In simple terms, the people who ate that way had noticeably better odds of pregnancy and live birth.
A 2025 review in Nutrients went further. It describes a study in which adherence to a healthy diet “during the 6-month period before IVF was related to an improved likelihood of clinical pregnancy and live birth rate,” and concludes that “preconception programs aimed at promoting positive lifestyle and nutritional choices should be considered as first-line treatments for unexplained infertility.”
A fertility-friendly Mediterranean pattern looks like this:
- Plenty of vegetables, fruit, legumes and whole grains
- Fish and other sources of omega-3 fats, which the review names as “a key component of the Mediterranean diet”
- Olive oil, nuts and seeds as the main fats
- Fewer ultra-processed foods and less added sugar
Which supplements help you get pregnant?
Folic acid comes first. The Public Health Agency of Canada recommends “a daily multivitamin containing 400 mcg (0.4 mg) of folic acid for all women of reproductive age who could become pregnant.” The Society of Obstetricians and Gynaecologists of Canada adds the timing: start 2 to 3 months before pregnancy.
For men, the American Society for Reproductive Medicine notes that “a multivitamin with antioxidants may be recommended by your doctor given the low risk.”
Beyond those basics, the right supplement depends on your blood work, your cycle and your history. That is where a personalized plan from a naturopathic doctor earns its place, instead of a shelf of products chosen by guesswork.
What can I drink to get pregnant faster?
Water and other low-sugar drinks are the easy part. The two drinks that deserve attention are coffee and alcohol.
The SOGC preconception guide recommends “Limiting caffeine to about two small cups of coffee per day”. For alcohol, a 2024 review of male infertility in Diseases lists “moderate alcohol consumption” among the habits that, together with a healthy diet, quitting smoking and regular exercise, “improve fertility outcomes.”
How do you boost fertility naturally in your 30s and 40s?
The same foundations apply at every age, and they become more valuable with time. The SOGC states that “Nutrition, lifestyle behaviours, and age influence fertility, pregnancy outcomes, and long-term child health,” and that “Diet quality, micronutrient intake, physical activity, sleep and metabolic health all influence reproductive outcomes.”
Age is the one factor you cannot change, so in your late 30s and 40s the priority is not to lose time. Start the three-month preparation now, track your cycle, and if you have been trying without success, get a full fertility assessment early. In Ontario, the Ontario Fertility Program funds treatment at participating clinics for eligible residents, and IVF funding requires that you be under the age of 43.
How can men increase fertility naturally?
Start three months out, because that is how long new sperm take to form. ASRM explains that “sperm take over 70 days (about 2 and a half months) to develop and mature.” Changes you make today show up in a semen sample roughly three months later.
The most important steps for men:
- Stop smoking. ASRM states that “Smoking is associated with reduced sperm quality.” The Diseases review found that “Sperm production and quality begin to recover as early as three months after cessation.”
- Eat well and move. A healthy diet and regular exercise are both on the review’s list of habits that improve outcomes.
- Keep alcohol moderate.
- Ask about a multivitamin with antioxidants.
Male factors are part of the picture in many couples, so preparation works best when both partners do it together.
Does stress affect fertility?
It can. The SOGC preconception guide states that “Emotional well-being, stress levels, sleep, and access to support can all affect fertility, pregnancy experiences, and adjustment after birth.”
Trying to conceive is stressful on its own, and stress tends to erode sleep, diet and exercise at the same time. Breathing practices, meditation, counselling and acupuncture are all practical ways to bring it down. Choose the ones you will actually keep up.
Can a naturopath help with fertility?
Yes. A naturopathic doctor helps you boost fertility naturally by bringing the steps above together into one plan and adjusts it to your results. That usually means reviewing your history and cycle, ordering hormone and nutrient testing, building a nutrition plan, choosing supplements based on your blood work, and supporting sleep and stress.
At Nurtured Health, the Creating Vibrant Fertility program does this over 8 weeks. It includes a personalized anti-inflammatory nutrition plan, a cycle charting system to time tests and treatments, an environmental toxin assessment, fertility-focused meditation and mindset coaching, and support for egg and sperm health. It works on its own or alongside a fertility clinic while you prepare for an IVF cycle, and it pairs well with acupuncture for IVF. You can read more about our fertility and pregnancy care.
FAQ
How long does it take to boost fertility naturally?
Plan on about three months. Sperm take over 70 days to develop, and the SOGC recommends starting folic acid 2 to 3 months before pregnancy.
What is the best diet to get pregnant?
The Mediterranean diet has the strongest evidence. In people using assisted reproduction, higher adherence was linked to better pregnancy and live birth rates (OR 1.91).
How much folic acid should I take before pregnancy?
The Public Health Agency of Canada recommends a daily multivitamin with 400 mcg (0.4 mg) of folic acid for all women of reproductive age.
Does coffee affect fertility?
Moderation is the goal. The SOGC recommends limiting caffeine to about two small cups of coffee per day.
Can lifestyle changes help before IVF?
Yes. A 2025 review found that following a healthy diet in the 6 months before IVF was related to a better chance of clinical pregnancy and live birth.
Sources
- World Health Organization. 1 in 6 people globally affected by infertility. April 2023.
- Public Health Agency of Canada. Optimizing preconception health: fact sheet.
- Government of Ontario. Get fertility treatments. 2026.
- Society of Obstetricians and Gynaecologists of Canada. Preconception Health: Nutrition, Lifestyle and Age, Clinical Quick Reference Guide.
- Society of Obstetricians and Gynaecologists of Canada. Preconception Guide. 2026.
- American Society for Reproductive Medicine. Optimizing Male Fertility. 2023.
- The Role of Lifestyle Intervention in Female Fertility: A Modifiable Factor for Preconception Health. Nutrients, 2025.
- Can Dietary Patterns Impact Fertility Outcomes? A Systematic Review and Meta-Analysis. Nutrients, 2023.
- Empirical Treatments for Male Infertility: A Focus on Lifestyle Modifications and Medicines. Diseases, 2024.