Fertility myths debunked: The science behind 4 common misconceptions about getting pregnant

When it comes to fertility and pregnancy, there’s no shortage of myths and misconceptions that can make an already emotional journey even more confusing.

From outdated ideas about egg and sperm health to misleading claims about diet, age, and lifestyle, it’s easy to feel overwhelmed (and sometimes feel judged) by the noise of unsolicited advice and misinformation. Understanding what science actually says about fertility can empower couples to make informed decisions about their reproductive health.

In this article, we’re breaking down four of the most common fertility myths and replacing them with science-backed insights to help guide you through one of the most meaningful journeys of your life.

Myth #1: Fertility is mostly a woman’s responsibility

One of the most persistent fertility myths is that reproductive health is primarily a woman’s responsibility.

In reality, male factor infertility contributes to roughly 40–50% of fertility challenges in couples. Sperm health, including count, motility, morphology, and DNA integrity, plays a crucial role in conception and embryo development.

Modern research shows that sperm health is deeply influenced by overall health and lifestyle factors, including:

• Nutrition and micronutrient status
• Sleep and stress levels
• Alcohol and tobacco exposure
• Environmental toxins and endocrine disruptors
• Heat exposure and lifestyle habits

While men can father children into later life, research shows that male fertility does decline with age, although the process is often more gradual than in women.  Research suggests that men in their mid-30s and 40s may experience up to a 25% reduction in fertility compared to men in their 20s. Several aspects of sperm health can be affected with age, including sperm count, motility (the ability of sperm to swim effectively), and morphology (the shape and structure of sperm). These changes may reduce the likelihood of successful fertilization.

Advanced paternal age has also been associated with higher levels of DNA fragmentation in sperm, which may increase the risk of miscarriage and certain genetic or neurodevelopmental conditions in offspring. Research suggests that recurrent pregnancy loss may sometimes be linked to DNA damage in sperm. In a literature review, sperm from men whose partners had experienced recurrent miscarriages (three or more) showed significantly higher levels of DNA damage compared to men in the control group. As men get older, sperm cells can accumulate more genetic mutations, which is one reason paternal age is increasingly recognized as an important factor in reproductive health.

In addition to age itself, lifestyle factors accumulated over time, such as smoking, excessive alcohol intake, chronic stress, and poor diet which can further impact sperm quality, highlighting the importance of supporting men’s health during the preconception period.

The encouraging news is that sperm are continuously regenerated, with a full cycle of development taking roughly 70+ days. This means that improvements in nutrition, lifestyle habits, and antioxidant support during the preconception period may help support healthier sperm parameters and overall reproductive outcomes.

Myth #2: If you eat healthy, you don’t need to take a prenatal supplement

Overall health plays an important role in fertility, but it doesn’t automatically guarantee an easy conception journey or there aren’t gaps in nutrient needs. Many hopeful parents believe they can get everything their bodies need through food alone. While a balanced, nutrient-dense diet is an essential foundation for reproductive health and a healthy pregnancy, it may not always provide all the nutrients required to fully support optimal fetal development and maternal health.

Fertility depends on many interconnected systems, including:

• Hormonal health
• Metabolic health
• Egg and sperm quality
• Nutrient status
• Inflammation levels
• Environmental exposures

Even individuals who appear healthy can experience fertility challenges related to conditions like thyroid dysfunction, PCOS, endometriosis, gut microbiome imbalances, or underlying metabolic imbalances.

During pregnancy, a woman’s nutrient needs increase significantly to support the growth and development of the baby. Many women also begin pregnancy with existing nutrient deficiencies, which can place both mother and baby at higher risk for complications. In fact, research suggests that up to 95% of pregnant women may not meet recommended nutrient intakes through diet alone.

A healthy diet remains essential, but prenatal supplements can serve as an important safety net to help fill potential nutrient gaps, especially for nutrients that are difficult to obtain in adequate amounts from food alone.

Several factors contribute to this increased need for supplementation:

• Higher nutrient demands: Pregnancy increases the need for key nutrients such as folate, iron, iodine, and vitamin D.
  
  
• Declining nutrient density in foods: Modern agricultural practices have reduced the nutrient content of some foods, making it harder to meet needs through diet alone.
  
  
• Hard-to-obtain nutrients: Nutrients such as DHA, iodine, choline, and active folate forms (important for those with MTHFR variants) can be difficult to consistently obtain from food in sufficient amounts.

While prenatal nutrition often focuses on women, men’s nutrient status also plays an important role in fertility and pregnancy outcomes. Nutrients commonly found in male-focused prenatal supplements, including zinc, folate, CoQ10, selenium, and antioxidants, support sperm production, motility, and DNA integrity.

By helping reduce oxidative stress and support healthy sperm development, targeted nutrients for men may improve fertility potential and support the health of future pregnancies. Supporting both partners during the preconception period can help create the strongest possible foundation for conception and a healthy baby.

Myth #3: Age is the only factor that determines egg quality

Age does influence fertility, but it’s not the entire story. 

It’s true that women are born with all of the eggs they will ever have, which develop in the ovaries while they are still growing inside their mother’s womb (pretty incredible, right?). However, as fertility expert Dr. Rachel Low often explains, the eggs we’re born with are not fully mature. Instead, they remain in a suspended state of development until the 3–4 months leading up to ovulation.

During this time, a process called oogenesis takes place. Immature eggs, known as oocytes, go through their final stages of maturation before one is released during ovulation. This window is incredibly important because a significant amount of cellular repair and DNA editing occurs during this final maturation phase.

What we’re exposed to during this time, including nutrients from our diet and supplements, stress levels, environmental toxins, sleep, and overall health, can influence how these eggs mature, for better or for worse.

So while the number of eggs is fixed from birth, their health and quality can still be supported through nutrition and lifestyle choices during the months leading up to ovulation.

As Rebecca Fett writes in It Starts With the Egg,  “Most chromosomal abnormalities in eggs do not accumulate gradually over 30 or 40 years as an egg ages, but instead occur in the couple of months before an egg is ovulated.”

Egg health is affected by a variety of factors including mitochondrial function, oxidative stress, inflammation, and nutrient status. Mitochondria, the energy centers of our cells, play a key role in the process of egg maturation and embryo development.

Lifestyle habits that support egg quality include:

• Eating an antioxidant-rich diet
• Maintaining stable blood sugar levels
• Prioritizing restorative sleep
• Reducing toxin exposure
• Supporting mitochondrial health with key nutrients

While age is one factor, research increasingly shows that biological health and cellular function also influence reproductive outcomes.

Myth #4: There’s nothing you can do to improve fertility

Another common misconception is that fertility is largely outside of our control. While no intervention can guarantee pregnancy, science continues to highlight the importance of the preconception window, the 3–6 months before conception when eggs mature and sperm regenerate.

During this time, lifestyle choices can meaningfully influence reproductive health. Research suggests that fertility may benefit from:

Nutrition

• Whole, nutrient-dense foods
• Healthy fats and omega-3 fatty acids
• Adequate protein intake
• Antioxidant-rich fruits and vegetables

Lifestyle

• Regular movement and exercise
• Stress management practices
• Prioritizing sleep
• Limiting alcohol and avoiding smoking

Environmental awareness

• Reducing exposure to endocrine disruptors
• Choosing cleaner household and personal care products

Small changes during the preconception window can help support egg and sperm health while creating a healthier environment for pregnancy.

FAQ: Common fertility myths and what science says

1. What are the most common fertility myths?

Some of the most common fertility myths include the idea that infertility is mostly a woman’s issue, that age is the only factor affecting egg quality, and that there is nothing couples can do to improve fertility. In reality, both partners influence reproductive outcomes, and nutrition, lifestyle, and overall health can play meaningful roles in supporting fertility.

2. How much does sperm health affect fertility?

Sperm health plays a major role in fertility. Male factor infertility contributes to about 40–50% of infertility cases, and sperm quality, including count, motility, morphology, and DNA integrity, can affect fertilization, embryo development, and pregnancy outcomes.

3. What is the preconception window?

The preconception window is the 3–6 months before conception, when sperm are regenerated and eggs complete their final stages of maturation. This is an important time to support fertility through nutrient-dense nutrition, healthy lifestyle habits, and targeted supplementation for both partners.

4. Can lifestyle changes improve fertility?

Yes, lifestyle changes can help support fertility. Eating a balanced diet, prioritizing sleep, managing stress, exercising regularly, reducing alcohol intake, avoiding smoking, and limiting exposure to environmental toxins may all support egg and sperm health during the preconception period.

5. Can men take prenatal vitamins?

Yes, men can benefit from prenatal vitamins formulated specifically for male fertility. These supplements often include nutrients such as zinc, selenium, folate, CoQ10, and antioxidants that help support sperm production, motility, and DNA integrity.

A note from WeNatal on addressing common fertility myths

Fertility is often surrounded by outdated advice and misconceptions that place unnecessary pressure on individuals and couples trying to conceive.

At WeNatal, we believe fertility is a shared journey between two partners. Modern research continues to show that nutrition, lifestyle, and nutrient status during the months before conception can influence egg health, sperm quality, pregnancy outcomes, and even a child’s long-term health.

That’s why we created science-backed prenatal formulas designed for both partners, including WeNatal for Her and WeNatal for Him, to help support reproductive health during the preconception window.

If you’re preparing to start or grow your family, we also encourage you to explore our comprehensive Preconception Guide, where our team of functional medicine nutrition experts shares practical strategies to help optimize nutrition, lifestyle habits, and overall health for both partners before pregnancy.

Because when it comes to building the healthiest foundation for your future family, it truly starts with supporting both of you.