So you and your partner are talking babies, how exciting! But if you’ve already Googled “How to get pregnant fast” you know the internet is… a lot. Mixed messages, outdated advice, and fear-based myths can make it hard to know where to begin.
The good news? Fertility is influenced by many lifestyle factors that you can control. Research continues to show that nutrition, stress, exercise, sleep, and environmental exposures all meaningfully impact both female and male reproductive health (including egg + sperm quality). This guide distills the most up-to-date science into a simple, actionable checklist you can start using today.
RELATED: How to choose a prenatal vitamin
WeNatal’s His & Hers fertility checklist for 2026
Use this checklist to create a healthy foundation for conception, pregnancy, and your future family.
Optimize fertility nutrition for Him and Her
Nutrition is one of the most powerful, research-backed ways to influence fertility. The strongest evidence now supports a Mediterranean-style pattern rich in antioxidants, omega-3s, whole foods, and high-quality proteins, for both partners.
Fertility nutrition for Her
Focus on foods shown to support ovulation, egg quality, hormone health, and early fetal development:
- Healthy fats (avocado, nuts, seeds, olive oil) → support hormone production and blood sugar balance.
- Folate-rich foods (leafy greens, legumes, eggs) → essential for DNA synthesis and early neural development.
- High-quality proteins (poultry, fish, legumes) → improve ovulatory health and support tissue repair.
- Iron-rich options (lean meats, poultry, spinach, legumes) → low ferritin is associated with anovulation.
- Antioxidants (berries, citrus, peppers, green veggies) → reduce oxidative stress that damages developing follicles.
Prenatals for Men & Women
Prenatal + Protein for Men & Women
Fertility nutrition for Him
Sperm quality is highly responsive to nutrition within 72–90 days. Nutrients with the strongest evidence:
- Zinc & Selenium (oysters, pumpkin seeds, Brazil nuts) → critical for sperm formation, motility, and DNA stability.
- Antioxidants (C + E) (berries, citrus, almonds, sunflower seeds) → shown to improve sperm motility and morphology.
- Omega-3s (salmon, sardines, walnuts, flaxseed) → improve sperm count and membrane integrity.
- CoQ10 (found in organ meats, fish, whole grains) → supplements are often needed for therapeutic levels.
RELATED: Can men take prenatal vitamins?
Choose the right preconception supplements
Even with an excellent diet, it’s hard to meet fertility-specific micronutrient needs through food alone, especially for women (folate, choline, iron) and men (zinc, antioxidants, omega-3s). High-quality supplementation helps fill the gaps and supports egg + sperm health at the cellular level.
Top supplements for women trying to conceive
- Evidence-based prenatal with methylated folate, iodine, iron, choline, B-complex, and antioxidants.
(Many prenatals still lack choline which is vital for fetal brain development.) - Vitamin D → linked to ovulation, progesterone levels, and improved IVF outcomes.
- CoQ10 → improves mitochondrial health and egg quality, especially over age 32–35.
- Omega-3s (DHA + EPA) → reduce inflammation and support hormone health.
Top supplements for men trying to conceive
- A targeted male fertility supplement with zinc, selenium, methylated folate, vitamins C & E, and antioxidant support.
- CoQ10 → increases sperm motility and reduces DNA fragmentation.
- Vitamin D → linked to testosterone levels and spermatogenesis.
- Omega-3s (DHA + EPA) → improve sperm morphology and membrane function.
Egg Quality +
WeNatal Omega DHA +
Cultivate a positive, resilient mindset
Chronic stress can disrupt ovulation, affect menstrual regularity, impact thyroid function, and reduce sperm count and motility. Recent studies suggest that stress-management practices can improve pregnancy rates, even in couples undergoing fertility treatment.
Ways to support a fertility-friendly mindset:
- Practice one daily stress reliever — meditation, breathwork, stretching, journaling, or a short walk.
- Reduce all-or-nothing thinking — fertility is rarely linear, and “imperfect” days don’t undo your progress.
- Stay connected — nurturing emotional closeness improves communication, reduces stress levels, and strengthens your partnership.
- Seek support when needed — fertility-focused therapists or mind-body programs have been shown to reduce time to pregnancy.
Stay consistent with daily movement (not too much, not too little)
Movement supports hormone regulation, blood sugar balance, circulation, and healthy body weight, all of which affect fertility. However, moderation is important as over-exercising or not getting enough exercise can negatively impact overall and reproductive health. Ideal target: 150–180 minutes/week of moderate activity.
For Her
- Aim for moderate, consistent exercise (walking, Pilates, cycling, strength training).
- Limit excessive high-intensity exercise, which can suppress ovulation in some women.
- Strength train 2–3x/week to support insulin balance and progesterone production.
For Him
- Regular exercise improves testosterone and semen parameters.
- Avoid prolonged heat exposure (saunas, hot tubs, long cycling sessions), which can impair sperm production.
- Incorporate resistance training to boost metabolic and hormonal health.
Reduce plastics, endocrine disruptors, and environmental toxins
Emerging studies continue to show a strong link between environmental toxins and reduced fertility, hormonal imbalance, miscarriage risk, and embryo quality. Small shifts = big long-term reproductive benefits.
Common fertility-disrupting chemicals
- BPA & phthalates (plastics, receipts, personal care products)
- Parabens + synthetic fragrances
- Household cleaning chemicals
- Pesticides on produce
Practical ways to reduce exposure
- Replace plastic containers with glass or stainless steel.
- Avoid microwaving in plastic.
- Choose fragrance-free or EWG-rated personal care products.
- Use non-toxic cleaning products (vinegar, baking soda, or green-certified brands).
- Buy organic for the produce on the Dirty Dozen list.
Track your progress as a team
Tracking can give you clarity, reduce stress, and help you know when to seek additional guidance. Teamwork is one of the most powerful fertility tools.
For Her
- Cycle-tracking apps
- Ovulation predictor kits (OPKs)
- Basal body temperature (BBT) for pattern awareness
- Wearables for cycle insights
For Him
- A semen analysis (simple, cost-effective, and highly informative)
- Follow-up testing if abnormalities are found
As a couple
- Meal-prep together
- Share exercise goals
- Attend appointments together
A note from WeNatal on how you don’t have to navigate fertility alone
Preparing for pregnancy is about so much more than “trying.” It’s about building a strong, healthy foundation, nourishing your body, managing stress, moving consistently, and giving yourself the right nutrients to support optimal egg and sperm health. These small, intentional habits can make a meaningful difference in hormone health, conception outcomes, and overall wellbeing.
At WeNatal, we believe fertility is truly a team effort. That’s why our evidence-based formulations, WeNatal for Her, WeNatal for Him, Omega DHA+, and Egg Quality+, were created to support both partners with the key micronutrients clinically shown to improve egg and sperm quality, reduce oxidative stress, and strengthen your chances of a healthy pregnancy.
You don’t have to figure this all out on your own. We’re here to support you, every step of the way. Here’s to creating the future you’re dreaming of, together!
References
Alahmar AT, Calogero AE, Sengupta P, Dutta S. Coenzyme Q10 Improves Sperm Parameters, Oxidative Stress Markers and Sperm DNA Fragmentation in Infertile Patients with Idiopathic Oligoasthenozoospermia. World J Mens Health. 2021;39(2):346-351. doi:10.5534/wjmh.190145
Foucaut AM, Faure C, Julia C, et al. Sedentary behavior, physical inactivity and body composition in relation to idiopathic infertility among men and women. PLoS One. 2019;14(4):e0210770. Published 2019 Apr 24. doi:10.1371/journal.pone.0210770
Palomba S, Daolio J, Romeo S, Battaglia FA, Marci R, La Sala GB. Lifestyle and fertility: the influence of stress and quality of life on female fertility. Reprod Biol Endocrinol. 2018;16(1):113. Published 2018 Dec 2. doi:10.1186/s12958-018-0434-y
Rodríguez-Varela C, Labarta E. Does Coenzyme Q10 Supplementation Improve Human Oocyte Quality?. Int J Mol Sci. 2021;22(17):9541. Published 2021 Sep 2. doi:10.3390/ijms22179541
Rooney KL, Domar AD. The relationship between stress and infertility. Dialogues Clin Neurosci. 2018;20(1):41-47. doi:10.31887/DCNS.2018.20.1/klrooney
Warren MP, Perlroth NE. The effects of intense exercise on the female reproductive system. J Endocrinol. 2001;170(1):3-11. doi:10.1677/joe.0.1700003
Yang M, Shen X, Lu D, et al. Effects of vitamin D supplementation on ovulation and pregnancy in women with polycystic ovary syndrome: a systematic review and meta-analysis. Front Endocrinol (Lausanne). 2023;14:1148556. Published 2023 Aug 1. doi:10.3389/fendo.2023.1148556
