Trying for a baby: how to improve your chances of getting pregnant

Most couples get pregnant within a year of trying, but it can take longer than you expect, and there’s a lot of conflicting advice. Here’s what the evidence says actually makes a difference, for both of you.

How long does it usually take?

More than 8 in 10 couples where the woman is under 40 get pregnant within a year of regular sex without contraception. Of those who don’t, about half get pregnant in the second year. So it’s normal for it to take several months, even when everything is working well. Fertility gets lower with age.

1. Have sex every 2 to 3 days

NICE, which advises the NHS, says sex every 2 to 3 days gives the best chance of pregnancy. This keeps sperm in your system through your fertile window, so you don’t need to pinpoint ovulation. If you’d rather time it, the most fertile days are the few before ovulation and the day itself. See your fertile window explained.

2. Get to a healthy weight, if you can

Being very underweight or overweight can make it harder to get pregnant. Women with a BMI of 30 or over are likely to take longer to conceive, and if you’re not ovulating, losing weight is likely to improve your chances. If your BMI is under 18.5 and your periods are irregular or have stopped, gaining weight is likely to improve your chances. Men with a BMI of 30 or over are likely to have reduced fertility too.

3. Stop smoking, both of you

Smoking is likely to reduce a woman’s fertility, and passive smoking can affect her chances too. In men, smoking is linked to poorer sperm quality. Your GP or pharmacist can help you find support to stop.

4. Cut out alcohol

The NHS says the safest approach when you’re trying for a baby is not to drink alcohol at all. Heavy drinking can also affect sperm quality.

5. Take folic acid and vitamin D

Take 400 micrograms of folic acid every day while you’re trying, and until you’re 12 weeks pregnant, to lower the chance of neural tube defects such as spina bifida. You need a higher 5mg dose, on prescription, if you or the baby’s biological father have a neural tube defect or a family history of one, you’ve had a previous pregnancy affected by one, you have diabetes, you take anti-epilepsy or anti-retroviral HIV medicine, or you have sickle cell disease or thalassaemia. Vitamin D (10 micrograms a day) is also recommended, especially between September and March.

6. Check your medicines

Keep taking anything you’ve been prescribed, but ask your GP or pharmacist whether it’s suitable for pregnancy, especially if you have a long-term condition. The same goes for herbal remedies and supplements. Avoid vitamin A (retinol) supplements and cod liver oil.

7. Look after your partner’s health too

Sperm quality matters as much as eggs. As well as weight, smoking and alcohol, there’s a link between a warmer scrotum and poorer semen quality, though it’s not certain that switching to looser underwear improves fertility. Some pesticides, solvents and metals at work can also affect fertility, particularly in men.

8. Be kind to yourselves

Stress can affect your relationship and lower your sex drive, which makes regular sex harder. Trying not to turn sex into a timetable can help. If you’re finding it hard, talk to each other, a friend or your GP.

Things that don’t help

Lying with your legs up after sex. There’s no good evidence that it makes pregnancy more likely.
Only having sex on ovulation day. You can miss the window, and the days just before are just as important.
Expensive supplements that promise to boost fertility. Folic acid and vitamin D are the ones recommended.

For what happens after sex, and the myths about pineapple and bed rest, see is there anything you can do to help implantation?

When to see a GP

Most couples where the woman is under 40 get pregnant within a year of regular sex without contraception, and more than 9 in 10 within 2 years. See a GP if you’ve been trying for a year, or sooner if you’re 36 or over, your periods are irregular or have stopped, or you know of something that might affect fertility. If you’re using donor sperm, whether you’re in a same-sex couple or trying on your own, NICE advises having treatment at a licensed fertility clinic, for safety and so legal parenthood is clear. NICE says to get checked if you haven’t got pregnant after 6 cycles of insemination.

Your GP will ask how long you’ve been trying, about your periods, your health and lifestyle, and may arrange tests for both of you, such as blood tests, a sperm test and a chlamydia test.

Questions people ask

How can I get pregnant fast?

There’s no shortcut, but sex every 2 to 3 days, not smoking or drinking, and being a healthy weight give you the best chance. Most couples still take a few months.

Does caffeine affect fertility?

NICE says there’s no consistent evidence that caffeine causes fertility problems. Once you’re pregnant, the advice is to keep it under 200mg a day, so it makes sense to get used to that while trying.

Can stress stop you getting pregnant?

Stress can affect your relationship and how often you have sex, and in severe cases it can affect ovulation and sperm production. Everyday stress on its own isn’t a reason you won’t get pregnant.

Should we use ovulation tests?

They can help if you can’t have sex every 2 to 3 days. Read how to track ovulation for how they compare with apps and temperature charting.