How can I improve my chances of conceiving?

Bottom lineImprove your chances of conceiving by having regular sex every 1 to 2 days through your fertile window leading up to ovulation, while supporting fertility with a healthy weight, balanced diet, daily folic acid, no smoking, and limited alcohol; see a doctor after a year of trying (or 6 months if you're 35 or older, or sooner with irregular periods).

Most healthy couples conceive within a year of regular, unprotected sex. You can improve your odds by timing intercourse well and supporting your overall health.

Time intercourse to your fertile window

• Have sex in the days leading up to and including ovulation - sperm survive a few days
• Regular sex every 1 to 2 days through your fertile window works well
• Track ovulation with mucus, temperature, or kits

Support your fertility

• Stop smoking and limit alcohol; avoid recreational drugs
• Aim for a healthy weight, since being very over- or underweight affects fertility
• Eat a balanced diet and start a folic acid supplement (400 micrograms daily) before conceiving
• Manage stress and aim for good sleep

For both partners

Male fertility matters too - the same healthy-lifestyle steps support sperm quality.

When to seek help

See a doctor if you're under 35 and haven't conceived after a year of trying, or after 6 months if you're 35 or older, or sooner if you have irregular periods or a known reproductive condition.

Femora predicts your fertile window from your cycle so you can time trying for pregnancy with confidence.

Find your window: fertile window calculator