Lifestyle Factors and Fertility: 22 FAQs & Answers
Reviewed by Lina Akopians, MD, PhD, FACOG
When you’re trying to conceive, it’s normal to wonder how your everyday lifestyle might be impacting your chances of conception.
At Beverly Hills Reproductive Center, our patients commonly ask us:
Is my daily latte OK?
Am I exercising enough — or too much?
How important is my diet, really?
We’ve compiled our patients’ most common questions, physician advice, and research around these topics to serve as a resource. Whether you're preparing for IVF in Beverly Hills or just starting to grow your family, read this Q&A to get the latest information.
Diet and Nutrition
What you eat when trying to conceive matters. Certain foods and nutrients can help support hormone balance, regular ovulation, and healthy sperm. This section breaks down what to eat more of, what to limit, and what the science says about certain kinds of food.
1. What foods support fertility in men and women?
A Mediterranean-style diet has been linked to better outcomes in IVF and overall fertility. The Mediterranean-style diet emphasizes plant-based foods (fruits, vegetables, whole grains, legumes, nuts, and olive oil) and moderate consumption of fish, poultry, eggs, and dairy. See a list of Mediterranean diet foods and meal ideas.
Antioxidant-rich foods, like berries and leafy greens, have also been shown to support egg and sperm quality.
2. Are there foods that hurt fertility?
High consumption of added sugars, trans fats, and ultra-processed foods have been considered to disrupt hormones and negatively affect fertility. Swapping sugary drinks and processed snacks for whole foods is a good step for your general health and fertility outcomes.
3. Is dairy good or bad for fertility?
Moderate dairy consumption doesn’t appear to harm fertility. Some studies suggest full-fat dairy may be more beneficial than low-fat, but the data is mixed. Unless you have a specific sensitivity, you don’t need to avoid dairy for your fertility.
4. Should I avoid soy when trying to conceive?
Moderate soy consumption is generally safe. Some people worry about phytoestrogens in plants, but there's no strong evidence that soy harms fertility when eaten in normal amounts. Some studies have actually found that soy could have a favorable effect on fertility.
Our advice: Maintain your normal soy consumption. Don’t change your diet to avoid or add soy.
5. What should men eat to improve sperm count and motility?
A nutrient-dense diet supports sperm health. Key nutrients include vitamin C, zinc, selenium, folate, and omega-3s. Studies have found that antioxidants from fruits and vegetables can also help.
Substances and Lifestyle Habits
Patients often wonder to what degree caffeine, alcohol, or marijuana use actually affects fertility. Here's what we recommend based on science and clinical experience.
6. How does caffeine affect fertility?
There’s no clear link between moderate caffeine intake and infertility (inability to conceive). However, high levels of caffeine (more than 300 mg/day) have been linked to an increased risk of miscarriage.
Up to one cup of coffee a day (about 100-200mg of caffeine) is generally considered safe when pregnant.
7. Can drinking alcohol affect fertility?
Yes. Alcohol can disrupt hormones and ovulation in women and reduce sperm quality in men. It's best to limit alcohol when trying to conceive, especially if you or your partner are undergoing fertility treatment. Read more about how alcohol use affects fertility for men and women.
8. Can men drink while trying to conceive?
Occasional drinking (2-3 drinks per week) is unlikely to have a major impact, but heavy drinking has been shown to affect sperm production and hormone levels.
9. Does marijuana affect fertility?
THC can lower sperm count and motility in men, and in women, it may interfere with ovulation. It's best to avoid all marijuana products while trying to conceive.
10. How does vaping or smoking affect fertility?
Both smoking and vaping can harm reproductive health. Smoking is linked to lower egg and sperm quality, early menopause, and lower IVF success rates. Vaping may carry similar risks, though research is still emerging.
11. What about heat and sperm quality — are hot tubs really that bad?
Yes. Studies have shown that prolonged exposure to heat (such as from hot tubs, saunas, or tight underwear) can impair sperm production and motility.
12. How long does it take for lifestyle changes to improve fertility?
Sperm and egg development reflect your health about 90 days earlier. That’s why we recommend making lifestyle changes at least 3 months before trying to conceive or beginning IVF.
Physical Health, Weight, and Exercise
Your general health affects your fertility more than many people realize. Weight, physical activity, and body composition all play a role in hormone levels, ovulation, and pregnancy outcomes. Here's what you should know.
13. Does being overweight or underweight affect fertility?
Yes. Being significantly underweight can disrupt ovulation, and having a BMI over 30 can reduce your chances of success with IVF and increase pregnancy risks. In men, high BMI levels have been associated with low testosterone, impaired sperm health, and increased frequency of erectile dysfunction. Talk to your doctor about a healthy range for you.
14. What kind of exercise is best when trying to conceive?
Moderate exercise, like walking, swimming, or yoga, is beneficial. During fertility treatments, avoid vigorous exercise like running or high-intensity interval training (HIIT) to reduce the risk of complications like ovarian torsion.
15. Can too much exercise hurt fertility?
Yes. Overtraining, especially if it leads to irregular periods, can interfere with ovulation and make it harder to conceive.
Mental Health, Stress, and Wellbeing
Stress and fertility have a complicated relationship. It’s common to feel anxious or overwhelmed during your fertility journey, so be kind to yourself if you’re feeling stressed. Focus on your mental health during your fertility journey and prioritize finding ways to “fill your cup” each day.
16. Can stress really cause infertility?
Chronic stress may interfere with ovulation and hormone balance, but the studies have shown mixed results. Here’s what we do know: People under high stress may take longer to conceive, and stress reduction techniques can help improve well-being.
17. Can anxiety or depression cause fertility problems?
The specific relationship between anxiety, depression, and infertility is highly debated. A diagnosis of infertility is inherently stressful, so while correlation is clear, causation has not been proven.
Anxiety and depression can affect fertility indirectly by disrupting hormones, affecting daily lifestyle habits, or influencing treatment decisions. Supportive care, therapy, and mind-body practices can make a difference in pregnancy outcomes.
Environmental Toxins and Fertility
Concern about environmental toxins is on the rise. While evidence is still evolving, there's growing suspicion that certain chemicals in plastics, cleaning products, and personal care items may impact fertility in both men and women.
18. Can environmental toxins harm fertility?
Endocrine disruptors like BPA, phthalates, and parabens may interfere with hormones and reproductive health. These are commonly found in plastic bottles, food packaging, and cosmetics. More studies are needed to better understand the relationship between environmental toxins and fertility.
19. Can household cleaning products affect fertility?
Some cleaning products like glass cleaners, laundry detergents, air fresheners, and fabric softeners may contain chemicals linked to reproductive harm. Consider using cleaning products that are specifically designed to be safer, like products that are fragrance-free or naturally derived.
20. What are endocrine disruptors and how do they impact fertility?
These are chemicals that mimic or block natural hormones. Over time, they may reduce egg and sperm quality, making conception more difficult. Endocrine-disrupting chemicals (EDCs) are commonly found in plastics, pesticides, and household products like cookware and electronics.
Learn more about EDCs and what you can do to reduce your exposure.
Fertility Vitamins and Supplements
Fertility-specific vitamins and supplements can help prepare your body for pregnancy. Starting early gives your body time to build up nutrient stores and may improve egg and sperm quality.
21. What vitamins should women take when trying to conceive?
Start a prenatal vitamin with folic acid, iron, and vitamin D at least 3 months before trying to conceive. These nutrients support early pregnancy and general reproductive health.
22. Should men take supplements for fertility?
Antioxidants like CoQ10, vitamin C, and zinc may help improve sperm motility and DNA integrity, but evidence is limited. Ask your doctor before starting a new regimen.
Lifestyle Isn’t the Only Factor
While healthy habits can support fertility, they’re only part of the picture. Sometimes, conditions like PCOS, chromosomal abnormalities (aneuploidy), or structural issues play a role — and these aren’t things you can control through diet or daily routines alone.
If you’ve made changes and are still struggling to conceive, know that fertility is complex, and it’s okay to get support.
Request a consultation to better understand what might be affecting your fertility and explore your next steps.