Trying to conceive tips that actually have evidence behind them
There is no shortage of TTC advice online. Put a pillow under your hips. Eat pineapple core. Take this supplement, avoid that food. Most of it circulates on repeat in Facebook groups and forums, passed along with the confidence of someone who got pregnant right after doing it. Correlation is not causation. Here's what the actual research says helps, and what doesn't.
Timing sex around ovulation
This one is boring and well-established, which is probably why it gets less airtime than pineapple core. The fertile window is the five days before ovulation plus the day of ovulation itself. Sperm can live inside the reproductive tract for up to five days. The egg survives for 12 to 24 hours after release. If sperm are already there when the egg drops, the odds are best.
A 2013 study published in the New England Journal of Medicine found that the probability of conception ranged from roughly 10% five days before ovulation, peaked at about 33% on the day of ovulation itself, and dropped to near zero the day after. The practical move: have sex every one to two days during your fertile window. Daily sex during this window produced the highest conception rates in that study, and did not reduce sperm count enough to matter in men with normal fertility.
How do you know when you're ovulating? Ovulation predictor kits (the ones that detect the LH surge in urine) are more reliable than tracking basal body temperature or cervical mucus alone, though combining methods improves accuracy. Apps that predict ovulation from cycle length alone are better than nothing but often off by several days, especially for women with irregular cycles.
Maintain a healthy weight, but don't crash diet
Both underweight (BMI below 18.5) and overweight (BMI above 30) are linked to longer time to conception and higher rates of ovulatory infertility. The mechanism is hormonal: fat tissue produces estrogen, and too much or too little of it disrupts the feedback loop that triggers ovulation. For women with PCOS, even a 5 to 10% reduction in body weight can restore regular ovulation in some cases, according to a review in the journal Fertility and Sterility.
The catch: crash dieting or extreme calorie restriction can suppress ovulation too. The goal is gradual, sustainable change, not rapid weight loss. Your body reads severe calorie restriction as a signal that food is scarce, and it shuts down reproduction accordingly.
Cut smoking and limit alcohol
Smoking reduces fertility in both men and women. In women, it ages the ovaries, depletes the egg reserve faster, and increases the risk of ectopic pregnancy. In men, it lowers sperm count and motility. A 2014 meta-analysis in Human Reproduction Update found that female smokers had roughly a 60% higher odds of infertility compared to non-smokers. The effect was dose-dependent, meaning more cigarettes meant worse odds.
Alcohol, as mentioned in the nutrition guide, is less clear in the research for pre-conception use. But if you're going to err on any side, lighter is smarter.
Manage stress, but don't blame yourself for it
Stress affects the hypothalamic-pituitary-adrenal axis, which talks to the reproductive system. High cortisol can suppress GnRH, the hormone that kicks off the ovulation cascade. Women under extreme stress (shift workers, soldiers, athletes in heavy training) do show higher rates of cycle irregularity. The evidence for everyday stress affecting fertility in otherwise healthy women is weaker and more mixed.
Here's the part that matters: stress management is worth doing because it improves your quality of life right now, not because it's a fertility hack. Meditation, therapy, regular exercise, adequate sleep, and social support all help. But if you're doing all of that and still not pregnant, the stress is likely a result of the situation, not the cause. Do not let anyone tell you to "just relax."
What doesn't have evidence (no matter how often you hear it)
Pineapple core contains bromelain, an enzyme that some claim helps with implantation. There are no human trials showing this works. The theoretical mechanism (bromelain as an anti-inflammatory) is plausible but unproven, and the amount in a pineapple core is small.
Legs-up-the-wall after sex, pillow under the hips, lying down for 15 minutes. A 2009 study in the BMJ actually tested this: women who lay still for 15 minutes after intrauterine insemination had higher pregnancy rates than those who got up immediately. The study was specific to IUI, not natural conception, and the mechanism (keeping sperm closer to the cervix) might not apply the same way. It won't hurt. It also probably won't make a meaningful difference.
Cough syrup (guaifenesin) to thin cervical mucus. One small study from the 1980s suggested it might help. It has never been replicated with a large, well-designed trial. Not harmful, but the evidence is thin.
When to see a doctor
If you're under 35 and have been trying for 12 months with no pregnancy, see a fertility specialist. If you're 35 or older, the threshold is six months. If you have irregular cycles, known PCOS, endometriosis, or a partner with a known fertility issue, don't wait at all. Go now. Early evaluation saves time, and time is the one thing you can't get back in fertility treatment.
Where to go from here
Tracking your cycle and timing intercourse around ovulation is easier with a plan that does the math for you. Create a free Catalyst Mom account to get TTC cycle tracking and ovulation timing tools.
Frequently Asked Questions
How long does it normally take to get pregnant?
For couples where the woman is under 30 and both partners are healthy, about 80% get pregnant within six months of trying, and about 90% within a year. After 35, those timelines stretch. These are population averages, not guarantees.
Does using lubricant affect fertility?
Some lubricants can slow sperm motility. If you need one, brands specifically labeled "fertility-friendly" or "sperm-friendly" (like Pre-Seed) have been tested and don't show the same negative effect. Canola oil and mineral oil have also been tested and appear neutral.
Can tracking ovulation alone solve fertility problems?
Tracking helps you time sex correctly, which matters. But if there's an underlying issue (blocked tubes, low sperm count, ovulatory disorder), timing alone won't fix it. Tracking is the first step, not the only step.
How often should we have sex when trying to conceive?
Every one to two days during the fertile window (the five days before ovulation plus ovulation day) is the evidence-based recommendation. More often than daily has not shown additional benefit and may cause unnecessary stress.
Can my partner's diet and lifestyle affect our chances?
Yes. Male factors contribute to roughly 40% of infertility cases. Smoking, heavy alcohol use, obesity, and heat exposure (hot tubs, tight underwear, laptop on the lap) all affect sperm production. A basic semen analysis is a cheap, non-invasive first step if things aren't happening.
