How to Decrease Fertility and Factors Influencing Conception
Knowing how to decrease fertility can actually be useful for people at different stages in their fertility journey. For some, understanding ways to delay or reduce fertility can be part of family planning or even just a natural part of managing reproductive health. And, of course, if you’re trying to conceive, then it’s equally important to know what to avoid when trying to get pregnant and things to avoid when trying to get pregnant to make sure you're giving yourself the best chance. Here, we’ll explore several factors influencing fertility and lifestyle tips to help understand this better.
How Diet Plays a Role in Fertility
Diet is big when it comes to reproductive health. It can boost or lower fertility depending on what you’re eating, how much, and how often.
Processed Foods & Sugary Drinks: Diets high in processed carbs, sugary sodas, and refined snacks can mess with hormones. They spike insulin levels and throw off regular cycles, especially in women. And for men, too, these foods can hurt sperm quality, impacting when is sperm the strongest. Not ideal, right? You might want to swap some of these out for whole foods if fertility is a focus [1].
Unhealthy Fats: These are found in things like fast food, certain snacks, and some fried items. Trans fats, especially, can affect fertility. These fats cause inflammation, which can lead to a hit in both egg and sperm quality. Replacing them with healthier options like olive oil or avocado might be beneficial [2].
Top Tip: Avoiding those high-sugar, processed snacks can make a real difference in maintaining reproductive health.
Influencing Factors for Women’s Fertility
For women, how to decrease fertility female comes down to managing certain health factors and nutritional levels. There are a few essential ones to keep in mind.
Body Weight: Too much or too little weight can make hormones go haywire, which affects the menstrual cycle. In other words, an unbalanced BMI may mean ovulation doesn’t occur as it should, and that’s central to conception. So, finding that balance really helps [3].
Essential Nutrients: Certain nutrients, like Vitamin D, folic acid, and calcium, play a role in maintaining regular cycles and reproductive health. Adjusting these can sometimes be helpful if someone’s looking to regulate fertility in specific ways [4].
Top Tip: Keeping a stable, healthy weight and being mindful of nutrient intake supports overall fertility health and hormone balance.
Things to Avoid When Trying to Get Pregnant
Another big part of understanding how to decrease fertility involves knowing what to avoid when trying to conceive. It’s all about those everyday choices and habits that can impact reproductive health.
Alcohol and Caffeine: Both are known to impact fertility. Alcohol can change hormone levels in the body, while too much caffeine has been linked to a drop in ovulation rates for women and lowered sperm quality for men. Cutting back a little can make a positive difference [5].
Smoking: Smoking is not just about the lungs—it directly impacts reproductive health. In women, it reduces egg quality and can lead to early menopause. In men, it lowers sperm count and decreases motility. If trying to conceive, quitting smoking could be a great step [6].
Top Tip: Reducing alcohol and caffeine intake and cutting out smoking altogether can boost fertility and hormone stability for both partners.
Why Stress Management Matters for Fertility
Stress really does a number on our bodies, and this includes fertility. High stress levels can mess with hormonal balance, disrupt menstrual cycles, and even lower sperm quality. Managing stress can help support fertility health.
Exercise in Moderation: Exercise is fantastic, but too much intense, high-frequency exercise can mess with hormones. Too much can sometimes lead to irregular or absent periods. Moderate exercise, on the other hand, has been shown to help with weight management and hormone balance [7].
Mindfulness and Relaxation: Mindfulness practices like yoga, meditation, and breathing exercises reduce stress hormones and support reproductive health. Stress can be difficult to avoid, but finding ways to cope is key [8].
Top Tip: Balancing stress levels can help regulate menstrual cycles and improve sperm health, which may make a big difference.
Nutrients That Support Male Fertility
Men also benefit from balanced nutrition to support or manage fertility levels. Knowing how to decrease fertility includes knowing the important nutrients that can either improve or reduce fertility.
Zinc, Selenium, and L-carnitine: These are crucial for sperm health. L-carnitine, specifically, helps boost sperm motility, which can make a difference when trying to conceive [9].
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CoQ10: This antioxidant is important for protecting sperm from oxidative stress, a common issue that affects fertility in men. A little extra can be supportive for reproductive health [10].
Top Tip: Adding foods with zinc, selenium, and CoQ10 can support male reproductive health and improve sperm quality over time.
Environmental Toxins and Their Impact on Fertility
For those asking what not to do when trying to get pregnant, reducing environmental toxins is one step that’s easy to overlook. But it’s worth paying attention to.
Chemicals in Plastics and Products: Many everyday items contain endocrine disruptors, chemicals that can mess with hormone production. BPA, found in some plastics, is a well-known one. Replacing these items with glass or BPA-free options may help [11].
Heavy Metals: Lead and mercury, common in certain types of fish, have shown links to reproductive issues. Limiting exposure to high-mercury fish like swordfish or king mackerel can be beneficial for both partners [12].
Top Tip: Avoiding exposure to toxins, like BPA and heavy metals, can help keep hormones balanced and support fertility.
Supplementing for Fertility Control
Managing fertility often includes adjusting fertility supplements and nutrients. How to avoid infertility involves understanding which nutrients support or limit fertility, depending on your needs.
Vitamin B Complex and Folic Acid: These vitamins support DNA synthesis and are essential for women’s reproductive health. They’re generally safe for daily intake, and many doctors recommend folic acid for overall reproductive support [13].
Iron and Magnesium: These minerals aid in cellular function and can help with hormonal balance. For those managing their fertility health, regular intake can support overall balance [14].
Top Tip: A balanced approach to supplements can support reproductive health, depending on your family planning goals.
The Bottom Line
Learning how to decrease fertility and understanding factors influencing fertility can help you make more informed choices, whether you’re actively trying or planning for the future. Staying mindful of things to avoid while trying to get pregnant and incorporating these tips can help you reach your fertility goals in a healthy, natural way.
FAQs
How does diet impact fertility?
Diet affects fertility by influencing hormone levels. Processed foods, sugary snacks, and high-fat foods can reduce fertility in both men and women.
Can stress affect fertility?
Yes, stress can throw off hormones and disrupt ovulation, impacting fertility for both men and women. Managing stress is important.
Are nutrients like zinc and CoQ10 necessary for men’s fertility?
Yes, these nutrients improve sperm quality and motility, which support overall fertility in men.
Does caffeine affect fertility?
Too much caffeine has been linked to reduced fertility, especially for women. Limiting intake can support a healthy reproductive system.
Should smoking be avoided for fertility health?
Yes, smoking negatively impacts fertility in men and women by reducing egg and sperm quality. Quitting smoking supports reproductive health.
Citations
- Almarshad, M. I., Algonaiman, R., Alharbi, H. F., Almujaydil, M. S., & Barakat, H. (2022). Relationship between Ultra-Processed Food Consumption and Risk of Diabetes Mellitus: A Mini-Review. Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9228591/
- Çekici, H., & Akdevelioğlu, Y. (2019). The association between trans fatty acids, infertility and fetal life: a review. Human fertility (Cambridge, England). Available at: https://pubmed.ncbi.nlm.nih.gov/29383942/
- Xu, J., Hipp, H. S., Capelouto, S. M., Nagy, Z. P., Shapiro, D. B., Spencer, J. B., & Gaskins, A. J. (2020). The effects of oocyte donor and recipient body mass index on live birth rates and pregnancy outcomes following assisted reproduction. F&S reports. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8244280/
- Haider, B. A., & Bhutta, Z. A. (2017). Multiple-micronutrient supplementation for women during pregnancy. The Cochrane database of systematic reviews. Available at: https://pubmed.ncbi.nlm.nih.gov/28407219/
- Jensen, T. K., Hjollund, N. H., Henriksen, T. B., Scheike, T., Kolstad, H., Giwercman, A., Ernst, E., Bonde, J. P., Skakkebaek, N. E., & Olsen, J. (1998). Does moderate alcohol consumption affect fertility? Follow up study among couples planning first pregnancy. BMJ. Available at: https://pubmed.ncbi.nlm.nih.gov/9712595/
- Boedt, T., Vanhove, A. C., Vercoe, M. A., Matthys, C., Dancet, E., & Lie Fong, S. (2021). Preconception lifestyle advice for people with infertility. The Cochrane database of systematic reviews. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8092458/
- Brinson, A. K., da Silva, S. G., Hesketh, K. R., & Evenson, K. R. (2023). Impact of Physical Activity and Sedentary Behavior on Spontaneous Female and Male Fertility: A Systematic Review. Journal of physical activity & health. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7614776/
- Rooney, K. L., & Domar, A. D. (2018). The relationship between stress and infertility. Dialogues in clinical neuroscience. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6016043/
- Salas-Huetos, A., Rosique-Esteban, N., Becerra-Tomás, N., Vizmanos, B., Bulló, M., & Salas-Salvadó, J. (2018). The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Advances in nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6247182/
- Alahmar, A. T., Calogero, A. E., Singh, R., Cannarella, R., Sengupta, P., & Dutta, S. (2021). Coenzyme Q10, oxidative stress, and male infertility: A review. Clinical and experimental reproductive medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/34078005/
- Dutta, S., Sengupta, P., Bagchi, S., Chhikara, B. S., Pavlík, A., Sláma, P., & Roychoudhury, S. (2023). Reproductive toxicity of combined effects of endocrine disruptors on human reproduction. Frontiers in cell and developmental biology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10214012/
- Eaves, L. A., & Fry, R. C. (2023). Invited Perspective: Toxic Metals and Hypertensive Disorders of Pregnancy. Environmental health perspectives. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10117635/
- Hrubša, M., Siatka, T., Nejmanová, I., Vopršalová, M., Kujovská Krčmová, L., Matoušová, K., Javorská, L., Macáková, K., Mercolini, L., Remião, F., Máťuš, M., Mladěnka, P., & On Behalf Of The Oemonom (2022). Biological Properties of Vitamins of the B-Complex, Part 1: Vitamins B1, B2, B3, and B5. Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8839250/
- Milinković, N., Zeković, M., Dodevska, M., Đorđević, B., Radosavljević, B., Ignjatović, S., & Ivanović, N. (2022). Magnesium supplementation and iron status among female students: The intervention study. Journal of medical biochemistry. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9375532/
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Shop Now →Can diet changes really affect my fertility, and how quickly will I see results?
Yes, diet significantly impacts fertility for both men and women by influencing hormone levels, ovulation, and sperm quality. While some hormonal improvements may occur within a few weeks of dietary changes, it typically takes 2-3 months to see meaningful effects on fertility since egg development takes approximately 90 days. For best results, consider consulting with a registered dietitian who specializes in reproductive health, as the American Society for Reproductive Medicine (ASRM) recognizes nutrition as a key factor in conception.
What vitamin deficiencies are most likely to impact my ability to conceive?
Key nutrients for fertility include Vitamin D, folic acid, iron, zinc, and calcium, with deficiencies in any of these potentially affecting ovulation and egg quality. The CDC recommends that women of childbearing age consume 400 mcg of folic acid daily to support reproductive health and prevent complications. A simple blood test through your healthcare provider can identify specific deficiencies, and supplementation under medical guidance may improve your chances of conception.
Does body weight really impact fertility, and what's considered a healthy range?
Both underweight and overweight conditions can disrupt hormonal balance and interfere with ovulation, making body weight a significant fertility factor for women. A BMI between 18.5 and 24.9 is generally considered ideal for fertility, though individual factors vary and your doctor can provide personalized guidance. Even a 5-10% weight change in either direction can sometimes restore regular menstrual cycles and improve fertility outcomes.
Are there specific foods I should avoid if I'm trying to get pregnant?
You should limit processed foods, sugary drinks, refined carbohydrates, and trans fats, as these can cause inflammation and disrupt hormone regulation critical for conception. Additionally, the FDA recommends limiting caffeine intake to less than 200 mg daily during attempts to conceive, as excess caffeine may reduce fertility. Focus instead on whole foods, lean proteins, healthy fats like olive oil, and plenty of fruits and vegetables to support reproductive health.
How does sperm quality relate to male diet and lifestyle choices?
Male fertility is directly impacted by diet quality, as processed foods and unhealthy fats can reduce sperm count, motility, and morphology. Research supported by ASRM shows that men who consume diets rich in antioxidants, omega-3 fatty acids, and whole foods tend to have better sperm parameters. Lifestyle factors like maintaining a healthy weight, avoiding smoking and excessive alcohol, and managing stress also play crucial roles in optimizing sperm quality.
Should I take fertility supplements or prenatal vitamins before trying to conceive?
The CDC and ASRM recommend that women start taking a prenatal vitamin with at least 400 mcg of folic acid at least one month before attempting conception. While prenatal vitamins are generally beneficial, not all supplements are FDA-regulated for safety and efficacy, so choose products from reputable manufacturers and consult your healthcare provider before starting any new supplement regimen. Your doctor can assess your individual nutritional needs through bloodwork and recommend appropriate supplementation based on your specific health profile.
Will my insurance cover fertility-related nutritional counseling or testing?
Coverage varies significantly by insurance plan and state, with some plans covering nutritional counseling only when referred by a physician for a medical condition affecting fertility. Fertility testing like hormone panels and nutrient deficiency screening may be partially or fully covered under diagnostic services, but it's best to contact your insurance provider directly to understand your specific benefits. Many fertility clinics offer in-house nutritional consultations, and some provide sliding scale fees for patients without adequate insurance coverage.
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