What Is Fertility in Women and Men – and How Can You Improve It?

Fertility is about much more than “luck and timing.” Yes, it’s biology—but it’s also everyday choices, sleep, nutrition, and a calm nervous system. And no, you don’t need perfection to make progress. Small adjustments can improve the odds—for both of you.

In this guide, we unpack the concept: what fertility really is in women and men, what influences it, and which steps you can take starting today. Along the way, you’ll get concrete suggestions for food, rhythm, and timing so the effort feels manageable—even on busy days.

What Is Fertility in Women?

Female fertility largely depends on egg quality, regular ovulation, and a cycle that enables hormonal interplay between the brain, ovaries, and uterus. The number of eggs doesn’t increase over time, so age plays a role. But your lifestyle influences how your body looks after the eggs you have—and how you feel throughout your cycle.

Cycle and Timing

Ovulation typically occurs 12–16 days before the next period. The “fertile window” is usually the five days leading up to ovulation plus the day itself. If you want to work with your body’s signals and rhythm, it’s helpful to become smarter about your cycle and learn the signs of ovulation—as well as use practical strategies for when you’re most fertile.

Egg Quality and Lifestyle

Egg quality is influenced by factors such as oxidative stress, blood sugar stability, sleep, and stress levels. Antioxidants from colorful vegetables, berries, and a varied diet can support the body’s own defenses. It’s relevant here that vitamin C, vitamin E, zinc, selenium, and riboflavin help protect cells from oxidative stress. This isn’t a miracle cure—but a biological mechanism that helps cells handle everyday demands.

What Is Fertility in Men?

Male fertility primarily concerns sperm count, motility, and morphology—and the environment the sperm “swim” in. Lifestyle, heat, alcohol, smoking, and certain environmental exposures all play a role. Nutrients are particularly important, because sperm cells are sensitive to oxidative stress.

Nutrients with Documented Effects

Two minerals stand out in research on male fertility. First, selenium, where selenium supports normal sperm formation. Second, zinc, where zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. Together with antioxidants—again: vitamin C, vitamin E, zinc, selenium, and riboflavin help protect cells from oxidative stress—this provides a solid base for sperm quality over time.

Factors That Affect Fertility in Both Sexes

• Age: biology changes. But habits can still support the body’s abilities.
• Sleep: uninterrupted sleep supports hormonal rhythms. It sounds simple. It isn’t.
• Stress: prolonged pressure can disrupt hormonal fine-tuning. Small breaks often work better than yet another to-do.
• Diet: steady fuel with protein, color, and fiber. Think “stable blood sugar” rather than strict rules.
• Movement: regular, moderate activity can support energy and the cycle—try, for example, fertility yoga.
• Alcohol and smoking: less is better. Especially for sperm quality and cycle stability.
• Caffeine: moderate intake works for most; prioritize sleep and time that one good cup.

How Can You Increase Fertility Naturally?

Here’s a practical, down-to-earth plan you can start right away. No big promises—just smart prioritization of what truly moves the needle over time.

1) Nail the Timing—Without Losing the Joy

Timing matters, but sex shouldn’t feel like a task. Use cycle knowledge and bodily cues to pinpoint ovulation, and create a loving space around it. If you need inspiration to find connection amid “project planning,” read about from duty sex to love sex and loving communication.

2) Eat for Energy, Not Perfection

A diet rich in vegetables, whole grains, legumes, fish, and healthy fats supports hormones and metabolism. Think small, repeated choices: an extra serving of greens here, a handful of nuts there. If you’re looking for easy “get started” ideas, try a green smoothie in the late morning and a colorful salad for lunch. A sustainable eating pattern focused on whole foods also aligns well with the dietary guidelines.

3) Antioxidants and Micronutrients—What Do They Actually Do?

Oxidative stress is part of life, but too much can burden both eggs and sperm. It’s relevant here that vitamin C, vitamin E, zinc, selenium, and riboflavin help protect cells from oxidative stress. In practice, that means a varied diet with citrus, berries, leafy greens, whole grains, fish, eggs, and seeds. For hormonal fine-tuning—especially in women—it’s also relevant to remember that vitamin B6 contributes to the regulation of hormonal activity.

4) Zinc, Selenium, and Male Fertility

For men, there are strong reasons to prioritize fish, whole grains, and nuts: zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood, while selenium supports normal sperm formation. Practically speaking, build your meals so these sources show up several times a week.

5) Omega-3 for Overall Health

Fatty fish like salmon, herring, and mackerel provide EPA and DHA. For heart health, the message is clear: Omega-3 (EPA/DHA) contributes to normal heart function. A well-functioning cardiovascular system and an anti-inflammatory dietary profile support energy, recovery, and resilience—all important “framework conditions” for fertility.

6) Sleep and Stress: The Quiet Engine Room

When sleep slips, hormones stumble. Prioritize 7–9 hours, a dark room, and consistent bedtimes. Small rituals work: no screens in the last hour, calm breathing, a bit of stretching. If you want a gentle practice that also supports circulation and the nervous system, consider fertility yoga. It’s an investment in the hormonal fine-tuning you don’t see—but you’ll feel it.

7) Movement in the Right Amounts

Regular, moderate exercise can support insulin sensitivity, mood, and sleep. It’s not about “perfect training.” It’s about moving consistently. A walk, some strength work, a bike ride in everyday life. It all counts.

8) Coffee and Caffeine—Conscious Enjoyment

One cup of coffee a day is fine for most people. If you’re working to optimize iron status or you’re a light sleeper, it can help to time your coffee away from iron-rich meals and skip the late afternoon cup. For inspiration on lower-caffeine days, switch to herbal tea—and find vitamin C–rich alternatives in our guide to natural vitamin C.

Women-Specific Focus Areas

Cycle Literacy and Ovulation

When you work with your body’s biology, your energy shifts: more cooperation, less struggle. Use basal temperature, cervical mucus, and possibly a cycle computer to understand your rhythm. Read more about the benefits of a cycle computer. A curious look at your own patterns brings calm to the process.

Eggs—Quality and Quantity

You may have heard that “eggs get older.” True. But remember the nuances: lifestyle can support the cellular environment. If you’d like to dive deeper, read about eggs and fertility as well as a woman’s clever egg cell. It’s about giving your body steady conditions—not chasing a perfect cure.

Gentle Support for Hormonal Balance

When PMS, restless sleep, or fluctuating energy take up space, small habits can make a difference. Prioritize protein in the morning, daylight early in the day, and regular movement. On the nutrient front, it’s relevant to remember that vitamin B6 contributes to the regulation of hormonal activity. Build your meals to include a broad range of B vitamins, minerals, and colors.

Men-Specific Focus Areas

Heat—and the Little Details

Sperm thrive at slightly lower temperatures than the body’s core. Avoid prolonged heat close to the groin (e.g., saunas, very hot baths) on a daily basis, and give your body some airflow in tight clothing. Small things? Maybe. But over time they can help the sperm environment.

Diet, Weight, and Energy

Stable weight, fish 2–3 times a week, and plenty of vegetables create an environment sperm like. Remember zinc and selenium from whole grains, seeds, fish, and nuts—and remember again that zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood, while selenium supports normal sperm formation. Yes, it’s worth repeating—because it’s central.

When Should You Seek Help?

As a rule of thumb: if you’ve been trying for 12 months (or 6 months if the woman is over 35), it may be time to talk to your doctor. Irregular cycles, very painful periods, known hormonal disorders, or previous pelvic surgeries are also reasons to seek help earlier. For men, a semen analysis is relevant if there are concerns about quality. It’s not a defeat—it’s information that can guide your next steps.

Everyday Plan: 2 Weeks to a Calmer Rhythm

Want something concrete? Try this two-week starter plan. Adapt it to fit your life.

Week 1

• Morning: water + protein-rich breakfast. A green smoothie twice during the week.
• Daytime: 20–30 minutes of movement on most days. One day with a bit of strength work (bodyweight is enough).
• Evening: wind down screens. 10 minutes of stretching or fertility yoga. Bedtime roughly consistent.
• Couple focus: speak openly about expectations and desire. Plan a cozy date without “project goggles.”

Week 2

• Diet: fish twice, whole grains daily, extra vegetables. Think “color on the plate.”
• Antioxidants: berries/dark greens on several days. Remember that nature’s colors are “signals” of what’s inside.
• Men’s focus: plan meals with zinc and selenium sources (whole grains, seeds, fish, eggs). Repeat: selenium supports normal sperm formation; zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood.
• Cycle: track ovulation signs. Plan intimate moments with calm and curiosity—not only in the calendar.

What About Folate, Iron, and Other Classics?

Folate, iron, and B12 play important roles in preconception planning and energy. We won’t go deep here, but if you’re curious, read our guide on folate and discuss possible blood tests with your doctor. If you’ve had low iron before, work on dietary sources and timing (e.g., vitamin C–rich foods alongside iron sources). For many, this makes a noticeable difference in everyday energy.

Small Joys Along the Way

This journey should also feel good. Enjoy your cup of tea, the afternoon walk in the sun, the delicious salad. Choose a cake when you crave one—maybe our chocolate muffins. Balance, not rules. The process gets easier when life also tastes good.

Fertility is a collaboration between body, mind, and daily life. For women, it’s about the cycle, egg quality, and hormonal rhythm. For men, about sperm quality and an environment that protects delicate cells. In both cases, it helps to work on what you can influence: timing, sleep, diet, movement, nutrients—and each other.

And remember: you don’t have to do everything at once. Choose two or three things that feel realistic and build from there. Over time, those small steps become strong habits—and better foundations for the family you dream of.

Ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your well-being is a journey through life’s different phases. Our FertilityCare® with zinc, which contributes to normal fertility, and folate, which supports tissue growth during pregnancy; FertilityMan® with selenium, which supports normal sperm production, and zinc, which contributes to normal fertility and reproduction; PregnancyCare® with folate, which supports tissue growth during pregnancy; MaternityCare® with fenugreek, which supports the healing process after birth and increases milk production; and HormonalCare® with vitamin B6, which contributes to the regulation of hormonal activity. See all our products and begin your journey toward a healthier and more harmonious lifestyle today.

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