From vitamins to acupuncture - top tips to boost fertility and increase your chances of having a baby

After many couples have settled down, they decide that they want to try for a baby. However, this is not always a joyous time for everyone, as fertility issues can make it tricky for some couples.

Unfortunately, around one in seven couples struggle to conceive, which is a huge increase over the last two decades, the Mirror reports. This is becoming more of a pressing issue, with medical intervention for fertility issues at an all-time high.

GP Nisa Aslam explains that there are many causes for infertility. She said: "There are many reasons why people may struggle with their fertility, from genetic to environmental, immune health issues to metabolic problems.

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"Both male and female sperm and egg cells can be at risk of damage, and lifestyle factors such as smoking, alcohol, being overweight or obese and even pollution all influence your chances of having a baby."

At the moment, couples are advised to seek medical advice if they haven't been able to conceive after 12 months of unprotected intercourse. If you are still under this threshold, or just starting out on your pregnancy journey, doctors have revealed a multitude of ways in which you can boost your reproductive health and possibly increase your chances.

Maintain a healthy weight

Public health nutritionist Dr Emma Derbyshire has warned that being over or underweight can have an impact on both men and women's fertility. She explained: "Women who are overweight are more likely to have disruptions in hormone levels and experience high rates of miscarriage.

"For men, obesity can have hard-hitting effects on fertility influencing sperm quality, levels and motility. If both partners are overweight or obese, the problems could be doubled."

She advises that working together as a couple to make lifestyle changes is probably the best strategy, as this means you can keep each other on track. Cooking from scratch, going for walks or to the gym and "cutting back on liquid calories", could all help in losing weight.

Couples should also be aware of the negative effects ultra-processed foods can have on their bodies, as the high levels of sugar and additives can cause inflammation and lower the quality of sperm and chances of pregnancy.

Check your iron levels

Another thing couples can do is get their iron levels checked before trying to get pregnant. Dr Derbyshire says: "In the UK, 25 per cent of women have iron intakes below the lower reference nutrient intake (the level below which deficiency may occur), but low ferritin levels, an indicator of iron storage, has been linked to unexplained infertility in women."

Ways to increase your iron absorption include drinking a glass of orange juice with iron-rich foods or adding vitamin C-rich foods to your cereal, such as kiwi or berries. Red meats are also important, but they should be eaten in moderation.

Dr Derbyshire added: "Quinoa, leafy greens, pumpkin seeds, dark chocolate, and fish such as salmon can also provide iron. For men, iron balance is important as overload or deficiency could both affect reproductive health, so speak to your doctor if you have concerns."

Take time to de-stress

It may be hard to do as struggling with fertility issues can be an emotional time, but taking time to de-stress can be very beneficial. Dr Aslam explains: "The problem is that being stressed about difficulties falling pregnant can actually lower your chances of it happening, as cortisol – also known as the stress hormone – can impact a man’s sperm quality and disrupt a woman’s monthly cycle and ovulation."

Physiotherapist Claire Mills recommends doing low-intensity workouts, such as Pilates, can help reduce stress as the mindful movements can help you focus more on your breathing and help release endorphins. Essential oils are also recommended.

Jo Kellet, an expert aromatherapist, explains: "Studies have shown that inhaling an essential oil can help stimulate the amygdala, the emotional part of our brain that helps to balance mood. For those looking for a natural remedy to ease anxiety and stress, aromatherapy can be a real help."

Up your vitamin D intake

In the UK, around one in six adults have low vitamin D levels. Dr Aslam said: "Fascinatingly, vitamin D receptors have been found in the testes, suggesting the vitamin has an important role in reproductive function.

"Higher vitamin D levels in men have also been linked to better sperm motility and, in women, vitamin D supplementation has been linked to higher pregnancy rates. So, if you are not already taking the recommended 10 micrograms of vitamin D daily, it’s worth starting to."

Take ubiquinol to improve eggs

New research has found that a compound called ubiquinol can help couples who are going through IVF treatment. Dr Derbyshire explained: "While some of us may have heard of coenzyme Q10 (CoQ10), ubiquinol is its active and bioavailable form.

"Ubiquinol is naturally present in the body, and there is growing evidence that it has fertility benefits for men and women helping to contribute to improvements in female egg quality, fertilisation, markers of sperm quality, as well as tackling polycystic ovary syndrome (PCOS) symptoms and hormone levels which can impact fertility."

The study showed that if women undergoing IVF took 30mg of Ubiquinol CoQ10 capsules for eight weeks before egg retrieval, they then had a significantly higher amount of eggs harvested compared to those who did not take the capsules.

It was also found that infertile men had an increased sperm count and motility after taking 200mg of ubiquinol daily for three months. These compounds can be found in foods such as oily fish, organ meats, whole grains and green vegetables.,

Acupuncture could help lower anxiety

Acupuncture has been seen to improve ovarian function and sperm quality when it is carried out around fertility treatments. Dr Aslam explained: "For example, a recent study concluded that acupuncture may help with semen health, regulating hormone secretion and reducing inflammation.

"Another highly regarded meta-analysis review looking at acupuncture use in almost 2,000 women with infertility and emotional difficulties found it can help reduce anxiety. This shows that it could help women to feel more relaxed, which could indirectly help to improve pregnancy success."