Building a Fertility-Friendly Lifestyle: Tips and Recommendations

Table of Contents:

1. Fertility Facts That Highlight the Need for Lifestyle Change
2. Track and Understand Your Fertility Window
3. Eat Foods That Improve Fertility in Women
4. Consider Fertility Tablets and Vitamins
5. Strengthen Your Antioxidant Defense Last?
6. Reduce Stress — and Its Fertility Impact
7. Limit Fertility-Sabotaging Toxins
8. Improve Sleep Quality
9. Prep Your Body 3–6 Months Before Conception
10. Your Journey Starts Before the Test Turns Pink

Fertility is a journey — and like any journey, it’s smoother with preparation, support, and a little science on your side. Whether you’ve just started trying to conceive or are navigating some roadblocks, building a fertility-friendly lifestyle is one of the most important steps you can take.

Fertility Facts That Highlight the Need for Lifestyle Change

• 1 in 6 couples globally experience infertility, according to the World Health Organization (WHO, 2023), signaling a rising public health concern across regions and age groups.
  
• Male factor infertility is responsible for up to 50% of all infertility cases. Yet, male reproductive health often remains underdiagnosed and under-addressed in fertility plans.
  
• Sperm counts among men in Western countries have halved over the past 40 years — a 52.4% decline between 1973 and 2011 — as revealed by a meta-analysis published in Human Reproduction Update.
  
• A Harvard study found that women who took a multivitamin containing folic acid daily were 40% less likely to experience ovulatory infertility, highlighting the power of pre-pregnancy nutrition.
  
• CoQ10 supplementation in men has been shown to improve sperm motility and morphology by up to 53% after 3 months of consistent use, according to a study published in Fertility & Sterility.
  
• A 2021 study in Reproductive Biology and Endocrinology confirmed that oxidative stress contributes to 80% of male infertility cases, and that antioxidants like CoQ10 and selenium can improve sperm quality and fertilization potential.

From understanding your fertility window to choosing the right foods and supplements, this guide offers practical, evidence-backed tips to help optimize your chances of conception.

1. Track and Understand Your Fertility Window

Your fertility window is the span of days in your cycle when you're most likely to conceive — typically the 5 days leading up to ovulation and the day of ovulation itself. Missing this window is one of the most common reasons couples struggle with timing.

Here’s how to track it:

• Use ovulation predictor kits (OPKs)
  
• Monitor basal body temperature (BBT)
  
• Track cervical mucus changes
  
• Use cycle tracking apps (like Clue or Flo)
  

Pro tip: Combine tracking with preconception support like Dame Health’s Pre-Pregnancy Support Multivitamin — a daily formula that supports regular ovulation and hormonal balance in women.

2. Eat Foods That Improve Fertility in Women

Nutrition plays a key role in reproductive health. A diet high in whole foods, healthy fats, and antioxidants can improve egg quality and cycle regularity.

Top Fertility-Boosting Foods:

• Leafy greens & berries (folate + antioxidants)
  
• Whole grains (fiber, B vitamins)
  
• Avocados & nuts (healthy fats)
  
• Full-fat dairy (linked to improved ovulatory function)
  

To fill in dietary gaps, consider fertility-focused supplements. Dame Health’s Fertility Pack bundles their pre-pregnancy multivitamin, Bio COQ10, and key micronutrients to help prepare your body holistically.

3. Consider Fertility Tablets and Vitamins

Modern fertility science supports using supplements to optimize conception — especially when nutrient deficiencies, stress, or age are involved.

For Women:

• Folic acid – Supports neural tube development & egg quality
  
• Vitamin D – Regulates hormone balance
  
• Iron – Supports healthy ovulation and energy
  
• Iodine, B12, Zinc – Critical for hormonal and thyroid function
  

Try Dame Health’s Pre-Pregnancy Support Multivitamin, an expert-formulated supplement tailored for women planning to conceive.

For Men:

Male fertility is equally critical. Low sperm count, poor motility, or DNA fragmentation can delay conception. Look for a male fertility tablet that includes:

• L-Carnitine (sperm motility)
  
• Zinc and Selenium (sperm production)
• CoQ10 (reduces oxidative stress)
• Folate and B12 (DNA health)
  

Dame Health’s Men’s Preconception Boost is a clinically informed formula that helps improve male fertility at the root level — making it one of the best male fertility supplements for proactive planning.

4. Strengthen Your Antioxidant Defense

Oxidative stress is one of the top silent threats to both male and female fertility. It can damage eggs, sperm DNA, and overall reproductive health.

That’s why antioxidant supplementation is crucial during the preconception phase. One standout is Coenzyme Q10 (CoQ10) — known as one of the strongest antioxidants for reproductive support.

Benefits of CoQ10:

• In women: improves egg quality, especially over 30
  
• In men: boosts sperm count, motility, and morphology
  
• Supports cellular energy and reduces oxidative damage
  

Add Bio COQ10 by Dame Health to your stack — it’s a high-absorption antioxidant essential for conception and cellular vitality.

5. Reduce Stress — and Its Fertility Impact

Stress can disrupt ovulation, lower libido, and reduce sperm count. But it’s not about eliminating stress (which is unrealistic) — it’s about managing it better.

Tactics to try:

• Mindful movement (yoga, pilates, or walking)
  
• Deep breathing or meditation
  
• Journaling or therapy
  
• Digital detox before bedtime
  

Couples trying to conceive should treat stress management as part of their fertility protocol — not an afterthought.

6. Limit Fertility-Sabotaging Toxins

Environmental toxins like BPA, phthalates, and pesticides can mimic hormones and interfere with reproductive function. This is true for both men and women.

How to reduce exposure:

• Use glass or stainless steel instead of plastic
  
• Choose clean, fragrance-free personal care products
  
• Wash fruits & veggies thoroughly (or go organic)
  
• Filter drinking water
  

The fewer disruptors your body has to battle, the better your hormonal balance and conception chances.

7. Improve Sleep Quality

Sleep regulates everything from ovulation to sperm production. Aim for 7–9 hours per night and try to maintain a consistent schedule.

Tips for better sleep:

• Keep your room cool and dark
  
• Avoid screens 1 hour before bed
  
• Take a magnesium supplement (great for stress & sleep)
  
• Avoid caffeine after 2 PM
  

Healthy sleep habits enhance your body’s ability to balance hormones, reduce inflammation, and prepare for pregnancy. For better sleep and relaxation, try DameHealth Magnesium & Tart Cherry.

8. Prep Your Body 3–6 Months Before Conception

It takes ~90 days for an egg to mature and sperm to regenerate. That’s why the ideal time to begin your fertility wellness plan is at least 3 months before trying to conceive.

This gives your body time to:

• Replenish nutrient stores
• Improve sperm and egg quality
• Balance your hormones
• Build a healthier lifestyle foundation
  

Starting early also improves your mental well-being — giving you confidence and control over your journey.

Your Journey Starts Before the Test Turns Pink

Fertility isn’t just about biology — it’s about alignment between your lifestyle, your body, and your mindset. With the right habits, smart supplementation, and conscious choices, you can create the optimal environment for life to begin.

Explore the full Dame Health Fertility Collection to begin your journey: Fertility Support Products