With fertility challenges affecting roughly one in six people globally, reproductive endocrinologists say there are concrete steps men and women can take to support their reproductive health.
Newsweek spoke to three leading specialists on the most evidence-backed ways to protect fertility: optimizing lifestyle habits, reducing harmful exposures and supporting reproductive function through targeted nutrition and stress management.
1. Optimize Lifestyle Habits That Influence Hormones and Reproductive Function
Across specialists, everyday habits play a meaningful role in fertility.
“Tweaking your lifestyle factors is usually the first line of defense in preserving fertility in men and women,” Dr. Armando Hernandez-Rey, a reproductive endocrinologist at Conceptions Florida, told Newsweek.
Eating a balanced, anti-inflammatory diet rich in antioxidants, such as fruit, nuts, vegetables and whole grains, “helps support hormone function and improve egg and sperm quality,” he said.
Maintaining a healthy weight and staying active also influence ovulation and sperm production, even with small changes.
Dr. Wendy Vitek of Boston IVF agreed, explaining that people in good health at conception “are more likely to have a successful pregnancy.”
She recommended establishing a consistent sleep routine of about eight hours, tracking ovulation and exercise, which helps balance hormones and reduce stress.
Simple activities like walking three to four times a week for 30 minutes can also make a difference.
For men, lifestyle shifts can be especially impactful. Dr. Brent Hanson, a reproductive endocrinologist in San Diego, said that up to half of infertility cases involve some degree of male factor issues.
He outlined the common fertility issues experienced by men: Low sperm count (oligozoospermia), poor sperm movement (asthenozoospermia) and abnormal sperm shape or morphology (teratozoospermia).
“While evidence is limited and not all strategies are proven to directly improve fertility outcomes, adopting healthy habits may support overall reproductive health,” he said.
He recommended eating a balanced diet rich in folate, vitamin B12, zinc and omega-3 fatty acids, limiting unhealthy foods like processed meats, high-fat dairy, sugary drinks and fried snacks and avoiding tobacco and alcohol.
He also pointed to a 2020 American Journal of Clinical Nutrition study linking a low-fiber, high-sugar diet with impaired fertility.
2. Reduce Exposure to Harmful Substances and Environmental Toxins
Specialists also highlighted the importance of limiting exposures that directly interfere with reproductive health.
Hernandez-Rey stated that avoiding toxins such as cigarette smoke, drugs and excessive alcohol use “can significantly support long-term fertility.”
He also cautioned men to avoid heat exposure to the testicles, including hot tubs and tight underwear, since elevated temperatures can reduce sperm count and motility.
Vitek also listed of concerning exposures for everyone: lead, mercury, pesticides, solvents, radiation and high levels of air pollution can negatively affect early fetal development and conception efforts.
She also advised limiting caffeine to one or two cups a day and avoiding marijuana and other recreational drugs.
3. Support Reproductive Health With Targeted Nutrition and Stress Management
The specialists explained that nutritional strategies and mental health support can complement lifestyle changes.
Vitek recommended all individuals trying to conceive take a daily prenatal or multivitamin with at least 400mg of folic acid.
“A pro-fertility diet should focus on emphasizing high quality proteins, complex carbohydrates, fruits and vegetables, whole grain foods, beans, lentils and healthy fats, such as olive oil, coconut oil, avocado oil, nuts and seeds, wild fatty fish such as salmon, which help to improve overall health,” she said.
This approach can be especially helpful for women with conditions such as PCOS.
Managing stress is equally crucial. Stress can influence hormone regulation, libido and ovulation. Vitek said yoga, therapy, acupuncture, and supportive relationships can help individuals “regain a sense of control.”
Hernandez-Rey agreed: “Explore the options and focus on what works for you.”
