Fertility
10 ways to actively support your desire to have a child
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Optimize your nutrient intake
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Make sure you get adequate folic acid, iron, vitamin D and omega-3 every day — these micronutrients regulate cell division, the cycle and egg quality. Men should pay particular attention to zinc, selenium and vitamin B6, as they directly support sperm production. At the pharmacy you can find tested supplements that are precisely tailored to the trying-to-conceive phase.
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Determine your fertile days reliably
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Use basal body temperature, cervical mucus observation or digital ovulation tests to detect ovulation reliably. This demonstrably increases the chances of fertilisation. Cycle apps or LH tests from the pharmacy provide a simple, precise aid.
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Aim for regular intercourse
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Sex every 2-3 days ensures that fertilising sperm are always available. The likelihood is highest around ovulation. Use only sperm-friendly lubricants — classic formulas can impair sperm motility.
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Maintain a healthy body weight
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A BMI between 20 and 25 supports a stable hormonal balance. Both underweight and overweight can delay or prevent ovulation.
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Reduce stress consistently
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Cortisol affects hormonal balance — regular relaxation techniques such as yoga, breathing exercises or walks can help stabilise the cycle. Even short daily routines are enough to measurably relieve the hormonal system.
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Improve your sleep hygiene
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7-8 hours of sleep per night support hormone production and stabilise the cycle. Avoid alcohol, heavy meals and screens in the evening — they disrupt the natural melatonin rhythm, which in turn affects fertility.
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Eat nutrient-dense foods
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Focus on vegetables, legumes, nuts, whole grains and quality fats: these foods support hormone production and promote egg and sperm quality. A folic acid supplement before pregnancy is the standard recommendation from gynecologists.
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Avoid alcohol and nicotine
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Even small amounts of alcohol can affect implantation. Nicotine measurably worsens egg quality and reduces sperm count. Quitting smoking often improves fertility within a few weeks.
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Have medically relevant parameters checked
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Thyroid values, vitamin D, iron status and cycle regulation should be checked early. In men, a semen analysis and hormone profile can provide valuable clues.
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Seek medical advice if pregnancy does not occur after one year
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After one year of regular unprotected intercourse (for women over 35 already after six months) a comprehensive diagnostic work-up should be carried out. Modern fertility medicine now offers many gentle options — from simple cycle support to minimally invasive therapies.
editorial.facts
- The biological clock starts ticking earlier than many people think. Female fertility peaks between ages 20 and 30 and then gradually declines. Every woman is born with a fixed number of eggs — around two million — but by puberty this number has dropped to about 300'000 to 500'000. With each cycle the reserve decreases further, which is why age is a decisive factor for natural conception.
- The fallopian tubes play a key role in fertilisation. Inflammations, infections or conditions such as endometriosis can damage or block the tubes. As a result, the egg cannot reach the uterus. Around 30–40% of female infertility is due to blocked or impaired fallopian tubes — a frequently underestimated but well‑diagnosable problem.
- Environmental toxins can affect the fertility of both partners. Heavy metals such as lead, cadmium or mercury can reduce reproductive capacity — in men, for example, through impaired testicular function, in women through hormonal changes. A blood test can clarify whether occupational or environmental exposures are present and whether protective measures are necessary.
