04 · Optimising

The fundamentals, the small things, and what actually moves the needle.

If you're trying naturally, the internet will throw a thousand 'fertility hacks' at you. Most don't matter. A handful do, and the difference between knowing and guessing is months of your life.

Shop preconception supplements →First, learn to track
The honest breakdown

The three things that matter most.

If you do nothing else, do these. They account for the majority of the gap between 'trying for ages' and 'pregnant within six months' for couples with no underlying fertility issues.
  • Timing: non-negotiableYou can do everything else perfectly and miss the window. Tracking is rule one.
  • Frequency: every 1-2 days through the fertile windowNot every day. Not once a week. The sweet spot is consistent through the six-day window.
  • Both partners on preconception nutritionSperm takes ~74 days to form. What he eats today affects the sperm he'll make in three months.
Lifestyle factors

What actually moves the dial
and what doesn't.

Real impact

Sleep & stress

Chronic poor sleep affects ovulation regularity in women and sperm quality in men. We aren’t just talking about everyday stress or 'wellness' trends here. Sleep loss causes real, measurable chemical changes in your body.

Real impact

Body fat range

Being either too thin or carrying too much body fat can stop your periods. While you do not need a perfect body shape to get pregnant, extreme weights do cause fertility problems.

Real impact

Alcohol & smoking

Both reduce conception rates. You don't need to be perfect, but heavy use of either is the wrong direction when TTC.

Mostly noise

Pineapple core, 'fertility yoga', caffeine paranoia

Mostly internet folklore. A cup of coffee won't stop you conceiving. Don't add stress over things that don't shift the math.

Supplements that matter

The short list that's actually worth taking.

  • Methylfolate (not folic acid for many)The folate form your body actually uses. Critical for the first trimester, start at least 3 months before.
  • Vitamin DAU winters mean most people are deficient. Affects fertility in both partners.
  • CoQ10 - for both partnersEgg quality (women) and sperm quality (men). Most useful if you're 35+.
  • Omega-3 (DHA)Modest but real impact. Easy win.
One caveat: supplements aren't a fix for an underlying condition. If you've been trying for 12 months (or 6 if you're 35+) without success, see your GP for tests. Don't assume you just need more supplements.

Supplements we trust.

Where to next

If naturally isn't working, here's where to look next.

First

Tracking your cycle

If you're not OPK-tracking yet, start here. It's the single biggest lever.

After 6-12 months

Talk to a clinician

We can help you figure out which tests make sense to ask for.

If escalating

Consider home insemination

Sometimes timing alone isn't the issue. Home insemination can be the next step.