5 Natural Ways to Increase Fertility, According to a Family Nurse Practitioner
When you’re dreaming of growing your family, finding ways to nurture your fertility can feel both exciting and a little daunting. As a family nurse practitioner with a passion for functional medicine, I believe in addressing fertility by supporting the whole person, not just addressing isolated symptoms.
Your fertility isn’t separate from the rest of your health, so caring for your body as a whole promotes progress toward pregnancy. I’ve had the privilege of supporting women through this experience and have seen how simple, natural ways to increase fertility can make a meaningful difference.
Your journey is deeply personal, and every step you take toward nurturing your fertility matters. Let’s explore some natural fertility boosters for you to consider!
5 Natural Ways to Increase Fertility
To boost fertility naturally, you’ll focus on small, intentional changes in interconnected aspects of your health. I’ve already dedicated an entire post to one of the largest and most obvious areas for attention: nutrition. Beyond food and supplements, however, you have ample opportunity to support your fertility with natural strategies:
1. Know Your Cycle
Understanding your menstrual cycle is crucial when exploring natural ways to increase fertility. Your cycle provides a wealth of information about your reproductive health and can offer a window into potential issues with hormone production, ovulation, and overall wellness.
One of the most important truths to recognize is that you must ovulate to get pregnant. Many women are unaware of their exact ovulation window or what a healthy cycle looks like. For this reason, I often start by asking patients if they know when they ovulate and helping them find out if they’re unsure.
An irregular cycle could indicate you aren’t ovulating when expected. If you don’t have regular monthly periods, we might look for certain underlying causes such as:
PCOS
Endometriosis
Fibroids
Thyroid dysfunction
Progesterone issues
Estrogen dominance
Luteal phase dysfunction
Beyond ovulation, another element to watch is your cervical mucus; look for an egg white-like consistency, which indicates healthy fluid for keeping sperm alive. Also note any cycle-related symptoms you experience (pain, cramping, etc.), and share them with your provider, since these can offer clues to specific fertility issues as well.
Fertility-specific lab testing can provide helpful information for identifying underlying conditions. These tests need to be timed precisely within your cycle. Your healthcare provider might also recommend diagnostic tests, like a pelvic ultrasound or a sperm evaluation for your partner.
2. Evaluate Your Environment
Environmental factors can play a significant role in fertility because environmental toxic exposures can lead to endocrine disruption (i.e., hormone dysfunction).
Take a close look at what you put on and in your body, as well as what you use in your home. Endocrine-disrupting chemicals found in personal care products, cleaning supplies, and even food packaging interfere with hormone function. That said, I don’t recommend trying to overhaul your life overnight — a stressful and overwhelming prospect for most of us. Instead, simplify the process by making mindful choices when it’s time to refill or replace products:
Avoid artificial dyes.
Skip artificial fragrances.
Choose plant-derived when possible.
There’s so much to navigate in this area that I keep one overarching principle in mind for simplicity: The closer you can get to nature, the better.
3. Prioritize Quality Sleep
Sleep may surprise some as a natural way to increase fertility, but quality nighttime rest is crucial to overall health. Your body uses sleep to reset, restore, and regulate its systems. Consequently, poor sleep can create a cascade of health challenges, including disruptions in hormone production.
To evaluate your sleep routine, consider the questions I ask my patients:
What time do you go to bed?
What time do you wake up?
How quickly do you fall asleep?
Do you stay asleep through the night?
In the best scenario, you’ll maintain a consistent sleep routine that respects your natural circadian rhythm. Of course, life doesn’t always cooperate, especially if you already have little ones in the house. Focus on controlling the controllables, like avoiding scrolling in bed, and do the best you can with other small steps, like setting a consistent wake and sleep time.
4. Manage Stress Thoughtfully
Stress is a significant deterrent to healthy fertility. And, unfortunately, stress comes from all directions — poor sleep, bodily inflammation, or even the emotional toll of trying to conceive.
You can’t avoid all stress — because that’s unrealistic — but you can learn to manage it in healthy, joyful ways. I encourage patients to incorporate activities that bring them joy at least once a week. Whether it’s hiking, having coffee with a friend, or pursuing a hobby, these moments of self-care counteract the physical effects of stress. Fertility challenges can feel overwhelming, so be kind to yourself and embrace activities that nurture your spirit.
5. Involve Your Partner
Fertility isn’t a solo journey — it’s a shared experience with your partner. I always recommend that partners adopt the same lifestyle changes, from maintaining a healthy diet to prioritizing sleep to managing stress.
This shared commitment not only supports your fertility but also strengthens your bond as you navigate this season together. Remember, it’s not one-sided; both of you play vital roles in creating a healthy foundation for pregnancy.
How to Naturally Increase Fertility: Final Thoughts
Embracing natural ways to increase fertility is about nurturing every aspect of your well-being. From understanding your cycle to managing stress, these intentional steps lay the groundwork for conception.
If you feel stuck or need personalized guidance, consider working with an integrative provider who can help identify and address specific concerns. Emotional support is just as important — we often recommend resources like counseling to help couples process the highs and lows of their journey. (Here in the Nashville area, we love Ready Nest Counseling.)
Fertility struggles can be heavy to carry — the whys, the why nots, all the question marks. Remember to be patient and give yourself grace. Throw out any timeline (a major stress contributor) and resist drowning yourself in information overload. Even small steps forward make a difference. Know that you’re not alone, and support is within reach every step of the way.
Katherine Jacobs, RN, MSN, FNP-BC
Katherine Jacobs is a board-certified Family Nurse Practitioner with nearly two decades (17 years) of experience in pediatrics and women's health, along with specialized training from The Institute of Functional Medicine. She focuses on identifying the root causes of illness and guiding patients toward optimal health through personalized, holistic care. With a commitment to integrating lifestyle choices and environmental factors into her treatment plans, Katherine is dedicated to empowering her patients on their wellness journeys. Outside of work, she enjoys outdoor adventures, baking, and spending time with her family.
Disclaimer: The content on the Haven Birth and Wellness website is created and/or reviewed by qualified Certified Nurse Midwives and healthcare professionals. We strive to provide accurate and detailed information for our readers. However, this blog is intended for informational purposes only and should not be considered a substitute for professional medical advice. Your own healthcare provider is best equipped to understand your unique situation and medical history. Always consult with your healthcare provider before making any decisions that may affect your health.