If you’re trying to conceive, you might be thinking about ways to help your chances. But, before you switch up your lifestyle, it’s worth knowing that some habits you might think are fertility-friendly could have the opposite effect.
01 Going on a diet
Lots of people think about switching up their diet when they start trying for a baby. Healthy eating is a positive step you can both take, and being a healthy weight is linked to a better chance of conceiving1.
But if you’re trying to get pregnant, cutting out too many calories or restricting lots of food groups can do more harm than good. In fact, losing weight very quickly can mess with your periods2.
Instead, if you’ve been advised to try and lose weight, aim to lose around half a kilo to one kilo a week3.
Try to eat plenty of fruits and vegetables, wholegrain carbohydrates, and lean proteins. Eating a healthy balance of foods is a great way to support your body and boost your chances of conceiving4.
It’s also important to know that weight-loss jabs such as Wegovy or Mounjaro shouldn’t be taken if you’re planning a pregnancy, as there isn’t enough evidence that they are safe yet. If you’re using weight-loss injections but you want to become pregnant, speak to your doctor about how you can safely stop using them5.
There is less research available on the impact of dieting and weight loss jabs on men, but it’s worth speaking to a doctor if you’re thinking about making any big changes to your lifestyle.
02 Hitting the gym
Exercising is a great way to keep yourself healthy when you’re trying to conceive. And lots of people take supplements that claim to help boost gym performance6 by improving strength or stamina.
But you should speak to your doctor before taking any sports or performance supplements if you’re trying for a baby.
That’s because, while some supplements like vitamin D and folic acid are recommended, other supplement pills, and even some protein shakes, have been found to contain harmful ingredients, including prescription-only drugs like anabolic steroids7.
It’s also worth noting that some supplements and protein powders have added ingredients like high doses of vitamin A or caffeine which might not be safe to use when you’re pregnant. So, it’s best to check the ingredients list if you do find out you’re having a baby.
Your best bet is to keep exercising regularly and fuel your workouts with a healthy balanced diet.
03 Using lube
If you’re trying for a baby, it makes sense that you’re regularly having sex.
Like many people, you might include lubricant to make sex more enjoyable. But research looking at popular brands of lube found that many of the most popular brands reduce how well sperm are able to move (also called sperm motility)8.
So, if you’re trying to conceive, research suggests it might be best to skip the lube if you can9. We also understand that’s not always possible, or pleasurable. So, it’s worth knowing that that oil-based lubricants like Vaseline seem to have less effect on sperm motility10. There are also some lubricants designed specifically for people trying to conceive11. This is sometimes called ‘fertility lube’.
1 “Overweight and Fertility When Planning a Pregnancy”. Tommy’s, www.tommys.org/pregnancy-information/planning-a-pregnancy/are-you-ready-to-conceive/overweight-and-fertility-when-planning-pregnancy.
2 Chen, Ling, et al. “The Effects of Weight Loss-Related Amenorrhea on Women’s Health and the Therapeutic Approaches: A Narrative Review.” Annals of Translational Medicine, vol. 11, no. 2, Jan. 2023, pp. 132–132, https://doi.org/10.21037/atm-22-6366.
3 “Weight Loss.” BDA. 2021, www.bda.uk.com/resource/weight-loss.html.
4 “A Clinical Update on Diet and Fertility.” BDA. 2021, www.bda.uk.com/resource/a-clinical-update-on-diet-and-fertility.html
5 “Women on “Skinny Jabs” Must Use Effective Contraception, MHRA Urges in Latest Guidance.” UK Government, 4 June 2025, www.gov.uk/government/news/women-on-skinny-jabs-must-use-effective-contraception-mhra-urges-in-latest-guidance
6 Newman-Sanders, Alice, et al. “Gym Lifestyle Factors and Male Reproductive Health: A Study into Young Adult Usage and Perceptions.” Reproductive BioMedicine Online, 18 Oct. 2023, p. 103623, www.sciencedirect.com/science/article/pii/S1472648323007228, https://doi.org/10.1016/j.rbmo.2023.103623.
7 Newman-Sanders, Alice, et al. “Gym Lifestyle Factors and Male Reproductive Health: A Study into Young Adult Usage and Perceptions.” Reproductive BioMedicine Online, 18 Oct. 2023, p. 103623, www.sciencedirect.com/science/article/pii/S1472648323007228, https://doi.org/10.1016/j.rbmo.2023.103623.
8 Pradit, Lalita, et al. “The Effects of Coital Lubricants on Sperm Motility and Vitality.” JBRA Assisted Reproduction, 2024, https://doi.org/10.5935/1518-0557.20240113.
9 Mackenzie, Scott C., and Steven A. Gellatly. “Vaginal Lubricants in the Couple Trying-To-Conceive: Assessing Healthcare Professional Recommendations and Effect on in Vitro Sperm Function.” PLOS ONE, vol. 14, no. 5, 14 May 2019, p. e0209950, https://doi.org/10.1371/journal.pone.0209950.
10 Pradit, Lalita, et al. “The Effects of Coital Lubricants on Sperm Motility and Vitality.” JBRA Assisted Reproduction, 2024, https://doi.org/10.5935/1518-0557.20240113.
11 Mackenzie, Scott C., and Steven A. Gellatly. “Vaginal Lubricants in the Couple Trying-To-Conceive: Assessing Healthcare Professional Recommendations and Effect on in Vitro Sperm Function.” PLOS ONE, vol. 14, no. 5, 14 May 2019, p. e0209950, https://doi.org/10.1371/journal.pone.0209950.