Evidence-based guidance for women and couples trying to conceive
Ovulation typically occurs 12β16 days before your next period. In a 28-day cycle, this is usually around day 14. Use our ovulation calculator to find your most fertile days.
Your temperature rises slightly (0.2β0.5Β°C) after ovulation. Taking your temperature every morning before getting up and charting it over months helps identify your ovulation pattern.
Around ovulation, discharge becomes clear, slippery, and stretchy β like raw egg white. This is your body's signal that your most fertile days have arrived.
These detect the LH surge that precedes ovulation by 24β36 hours, giving you a clear signal of when to time intercourse for maximum chance of conception.
400 mcg folic acid daily β ideally 3 months before trying to conceive. Reduces neural tube defect risk by up to 70%. Start immediately β you may not know immediately when you conceive.
Mediterranean-style diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats is associated with better fertility outcomes. Limit ultra-processed foods and trans fats.
Both being underweight and overweight can disrupt ovulation and hormone balance. A BMI between 18.5 and 24.9 is generally associated with optimal fertility.
Start a prenatal multivitamin with folic acid, iron, DHA, and vitamin D when trying to conceive β not just after you're pregnant.
Smoking significantly reduces egg quality and quantity, lowers AMH levels, and increases the time it takes to conceive. It also increases miscarriage risk. Stopping improves fertility within months.
Evidence suggests even moderate alcohol consumption can reduce fertility. Since you won't know immediately when you conceive, it's safest to avoid alcohol when trying.
Poor sleep disrupts the hormones that regulate ovulation. Aim for 7β9 hours of quality sleep per night.
Chronic stress elevates cortisol, which can suppress the hormones needed for ovulation. Yoga, mindfulness, and regular exercise all help.
Regular moderate exercise supports fertility. However, extreme endurance exercise or very low body fat can disrupt ovulation. Balance is key.
If you are under 35 and have been having regular unprotected sex for 12 months without conception, see your GP or a fertility specialist for initial investigation.
Fertility declines more rapidly after 35. See a doctor after 6 months of trying without success β earlier if you have known conditions like PCOS, endometriosis, or irregular periods.
Irregular or absent periods, a history of pelvic inflammatory disease, previous ectopic pregnancy or miscarriages, known PCOS or endometriosis, or any known health condition affecting fertility.
Find your most fertile days
Use our free ovulation calculator to predict your ovulation window
Open Ovulation Calculator βMedical notice: This information is for general educational purposes. If you have concerns about your fertility, speak with a qualified healthcare provider who can assess your individual situation.