Trying to Conceive: How to Improve Your Chances of Getting Pregnant

• What matters most when trying to conceive?
• How does conception happen?
• When is the best time to have sex when trying to conceive?
• Health checks before trying for a baby
• Conception tips: Vitamins, diet and lifestyle changes that can support fertility
• Male fertility and sperm health also matter
• Trying to conceive with donor sperm
• Telling fact from fiction when trying to conceive

The most important factors when trying to conceive are:

• Having regular unprotected sex every two to three days
• Timing sexual intercourse for the fertility window
• Maintaining a healthy lifestyle by eating a balanced diet and staying active
• Avoiding smoking and recreational drugs, and limiting alcohol and caffeine intake.

Conception occurs when a sperm reaches, penetrates and fertilises an egg. The sperm and egg merge to create a single cell with shared genetic material called a zygote. Eggs are released during ovulation, typically around the middle of the menstrual cycle, and are viable for around 12 to 24 hours. Sperm can survive in the female reproductive tract for up to five days. This means there is a six-day fertility window in which unprotected sex can result in a pregnancy (the five days before ovulation and the day of ovulation). 

After the zygote is formed, it begins dividing and starts travelling down the fallopian tubes. Approximately three days after fertilisation, it becomes a compact ball of cells, and after five it has developed into a blastocyst (a mass of cells that will develop into the embryo). Six to ten days after fertilisation, the blastocyst reaches the uterus and implants in the lining, which marks the beginning of pregnancy.

The best time to have sex when trying to conceive is one or two days before ovulation, as fertilisation is more likely if sperm are already present when ovulation occurs.

Timing ovulation is not always straightforward, especially if your menstrual cycles are irregular. Healthcare professionals generally recommend having sex every two to three days throughout your cycle rather than relying solely on ovulation tracking. This ensures sperm are present whenever ovulation happens and reduces the pressure associated with timing intercourse precisely.

Health checks can help you prepare for trying to conceive. Preconception health assessments can also support both fertility and a healthy pregnancy.

Before trying for a baby, you may want to:

• Ensure your MMR (measles, mumps and rubella) vaccination is up to date.
• Attend routine cervical screening appointments when invited.
• Test for sexually transmitted infections (STIs), as some untreated infections can affect fertility.
• Review any long-term health conditions, such as diabetes, thyroid disease, epilepsy or high blood pressure, to ensure they are being managed appropriately before pregnancy.
• Discuss any prescription, over-the-counter or herbal medications with your GP or fertility specialist before making changes.
• Speak with a healthcare professional if you have experienced previous pregnancy complications, a miscarriage or fertility problems.

Around half of fertility difficulties involve male factors, either alone or alongside female factors. As a result, ensuring healthy sperm production plays an important part in trying to conceive.

Sperm health includes sperm count (concentration), motility (movement) and morphology (shape). Lifestyle factors such as smoking, excessive alcohol intake, obesity, poor general health, recreational drug use and excessive heat exposure can all affect sperm quality. 

If conceiving is taking longer than anticipated, you may want to consider a semen analysis to assess sperm health and whether it is impacting your attempts to conceive.

If male-factor fertility is a concern, the first step is semen analysis. This will help determine your options and potential paths to parenthood. For many couples affected by male-factor fertility challenges, conceiving using donor sperm overcomes these obstacles and is an opportunity to build a family.

The most appropriate route depends on the results of your fertility assessment, the reason for using donor sperm and your individual circumstances. If you are considering donor sperm from European Sperm Bank, you can book a free fertility consultation with one of our experienced advisors. They can answer any questions you may have and discuss the practical process of choosing a sperm donor and finding a fertility clinic.

With guidance on conceiving, it is not always easy to tell fact from fiction. So here are a few evidence-based myth-busters to help.

Myth: The most important thing is to lose weight quickly

Evidence: Crash diets, over-excercising, and rapid weight loss may disrupt hormone balance and ovulation, making it harder to conceive. Sustainable healthy eating and regular exercise is a better approach (NHS).

Myth: Stop all medications immediately

Evidence: Never stop prescribed medication without medical advice. Some medicines need adjusting before pregnancy, while stopping others suddenly may negatively impact mental, physical and fertility health, reducing the likelihood of conceiving (NHS).

Myth: High caffeine intake is harmless

Evidence: While studies are not conclusive about the impact of caffeine on conception, experts advise people trying to conceive should consume no more than 200mg daily. This typically translates to two cups of coffee, though the preparation method and the beans used will impact the amount of caffeine in a cup (Your Fertility). 

Myth: There are conception “super foods”

Evidence: While healthcare professionals recommend people adopt a healthy, Mediterranean-style diet and avoid processed trans fats, there is no scientific evidence to support the idea that certain foods significantly boost the likelihood of conception. There are no conception “super foods” (ASRM) 

Myth: Supplements dramatically improve your chances

Evidence: Many couples trying to conceive will be recommended nutritional supplements to improve the chances of conceiving. These often include folic acid and vitamin B12. However, scientific studies show there is currently insufficient evidence to say that these supplements have any impact on fertility (Nutrients). However, folic acid and vitamin B12 are both recommended to enhance pregnancy health.

In general, “fertility hacks” that promise to improve the chances of conception lack scientific evidence. Instead, having regular sex throughout the fertility window, improving overall health and avoiding harmful substances are the areas you can have the biggest, proven impact.

What does TTC mean?

TTC stands for “Trying To Conceive” and is a common abbreviation among aspiring parents who are trying to have a baby, as well as the online communities they are a part of.

What should I do before trying to conceive?

Before trying to conceive, experts recommend adopting a healthy, balanced diet, reducing intake or exposure to harmful substances, and discussing your fertility with a healthcare professional if you are concerned about medications, other health considerations or previous pregnancy complications. You may also want to undergo health checks, which can include ensuring vaccinations are up to date, testing for STIs, and reviewing any long-term health conditions. 

How often should you have sex when trying to conceive?

You should have sex every two to three days during the fertility window. If you are unsure of the precise timing of your fertility window, have sex every two to three days in the weeks following menstruation. 

Can you get pregnant outside ovulation?

Ovulation is a necessary step for conceiving via sexual intercourse, but sex does not need to occur on the day of ovulation. An egg lives for 12 to 24 hours after its release (ovulation), and sperm can survive for up to five days in the female reproductive system. This means there is a six-day window in which sex can result in pregnancy. 

What should I avoid when trying to conceive?

You should avoid smoking, alcohol, recreational drugs, excess caffeine and crash dieting when trying to conceive. You may also want to talk to your doctor about any medications you are taking. 

Does position matter when trying to conceive?

There is little evidence to suggest that position during or after sex improves the likelihood of conceiving. Having regular sex and timing sexual intercourse for the fertility window are the most important considerations.

When should I see a doctor if I am not getting pregnant?

If you are under 35, seek advice after around one year of regular trying without pregnancy. If you are over 35, consider seeking support after six months. If you are aged 40 or over, have irregular periods, known fertility issues or significant medical concerns, speak with a healthcare professional sooner.