The short answer: most UK couples conceive within a year of regular unprotected sex every 2 or 3 days. Fertility depends on both partners, so the basics apply to both of you: folic acid and vitamin D for her, no smoking, alcohol within guidelines, a healthy weight and regular activity for both. The NHS advises seeing a GP after a year of trying, or sooner if she is 36 or over or you already know of a problem (NHS: Infertility).
We went through IVF ourselves, and this guide pulls together everything we have written on the Fertility & Wellness Journal into one place: the basics, his side, her side, lifestyle, supplements and when to get help. Each section links to a deeper article.
How long does it usually take to get pregnant?
Around 1 in 7 couples may have difficulty conceiving, but more than 8 in 10 couples where the woman is under 40 will conceive naturally within a year with regular unprotected sex every 2 or 3 days (NHS: Infertility). You are most likely to get pregnant around ovulation, usually about 14 days before the next period (NHS: Planning your pregnancy).
- How long should you try before seeing a GP?: the NHS and NICE timings: a year of regular sex, or sooner if she is 36 or over or you already know of a problem.
- Infertility myths, busted: why about 1 in 7 couples have difficulty conceiving, and the myths that make people wait or blame themselves.
- Tracking ovulation: finding your fertile window with cervical mucus and LH tests, and what timing can and cannot tell you.
- Can hormone-tracking apps really read your hormones?: what wearables actually measure, what they guess, and why an app is not a blood test.
- Female hormones and your reproductive years: oestrogen, progesterone and the menstrual cycle explained plainly.
- Progesterone: the forgotten hormone: the luteal phase, sleep, bone and heart, without a hard sell.
What affects male fertility?
Male factors are found in a large share of couples who have tests, which is why the NHS checks both partners. Sperm take around three months to develop, so changes you make now affect sperm produced later. Heat, smoking, alcohol, weight and some medicines can all play a part (NHS: Low sperm count). The main male test is a semen analysis, which a GP can arrange.
- The complete guide to male fertility and sperm health: the sperm production cycle, lifestyle factors, and what zinc and selenium can and cannot be said to do.
- How to increase sperm count naturally in 90 days: lifestyle first, then nutrition, across the roughly three months sperm take to develop.
- Semen analysis explained: what the WHO reference numbers on a UK lab report mean, and why one result is not a verdict.
- Does a man’s age affect fertility?: what UK research shows about older dads, sperm and time to conception.
- The decline in male reproductive health: what four decades of research on falling sperm counts actually shows.
What affects female fertility?
Age is the biggest single factor, and conditions such as PCOS, endometriosis and thyroid problems can make conceiving harder. If you take regular medicine or live with a long-term condition, the NHS advises speaking to a GP before you start trying, and not stopping prescribed medicine without advice (NHS: Planning your pregnancy).
- PCOS and fertility in the UK: start with a GP, then diet and vitamin D; honest notes on inositol.
- Endometriosis and fertility: why diagnosis can take years and where nutrition sits beside specialist care.
- Endometriosis Awareness Month: symptoms, why it gets missed and when to push for help on the NHS.
- Thyroid, TSH and trying to conceive: why to tell your GP if you take thyroxine and are planning a pregnancy.
- Do you need iron before pregnancy?: ferritin, anaemia, heavy periods, iron-rich foods and safe supplement doses.
- Unexplained infertility in the UK: what it means when standard tests find no cause, and what to do next.
Which lifestyle changes matter most for both of us?
The NHS list is short: take folic acid and vitamin D, stop smoking, avoid alcohol if you are trying to get pregnant, eat a healthy diet and try to keep to a healthy weight (NHS: Planning your pregnancy). For men, the low-risk alcohol guideline is no more than 14 units a week, spread over 3 or more days (NHS: The risks of drinking too much). Adults are advised to do at least 150 minutes of moderate activity a week (GOV.UK: UK Chief Medical Officers’ physical activity guidelines).
- What to eat for fertility and long-term health: a Mediterranean-style pattern and the nutrients that earn their place.
- Caffeine, alcohol and trying to conceive: the 200 mg caffeine limit in pregnancy, and why alcohol advice differs for her and him.
- Exercise and fertility: how much to move when you are trying: moderate activity helps, overtraining usually does not.
- Stress and fertility: what the NHS, HFEA and UK research say about stress, ovulation and sperm.
- Sleep is reproductive maintenance: how sleep loss affects the hormones involved in fertility, for both of you.
- Gut health and fertility: a readable look at the microbiome and hormones, without overpromising.
- Hidden hormone disruptors in your bathroom cabinet: everyday products and the simple swaps worth making.
Which supplements are recommended when trying to conceive?
For women, the NHS advises 400 micrograms of folic acid a day while trying and until 12 weeks of pregnancy (NHS: Folic acid), and everyone in the UK should consider 10 micrograms of vitamin D a day in autumn and winter (NHS: Vitamin D). Beyond that, any supplement is a personal choice and should sit alongside a varied diet, not replace it.
Our own formulas are food supplements made in the UK. Him Fertility contains zinc, which contributes to normal fertility and reproduction, and selenium, which contributes to normal spermatogenesis, alongside 300 mg CoQ10. Her Fertility contains active folate (5-MTHF), and folate contributes to maternal tissue growth during pregnancy, alongside CoQ10, NAC and zinc. If you are starting together, the Him & Her Fertility Bundle puts both in one order. You can see the full range on our fertility support page.
- Best fertility supplements UK 2026: how to read a fertility label: folic acid first, then CoQ10, NAC, folate form, zinc and selenium.
- Methylfolate vs folic acid: why the NHS 400 microgram folic acid advice still comes first, and where 5-MTHF fits.
- Vitamin D, fertility and pregnancy: the 10 microgram NHS advice and the upper limit.
- How much CoQ10 for fertility and IVF?: 200 vs 300 vs 600 mg, and the 90-day window.
- NAC for fertility: what 400 mg is (and isn’t): how the dose in Her Fertility compares with research doses.
- Why 21 ingredients in one fertility tub: the shelf maths behind combining a stack into one formula.
- IVF supplement plan: 90 days before retrieval: a couple’s calendar around a medical IVF cycle, from two people who have done ICSI.
- When to stop fertility supplements after a positive test: switching to a prenatal with folic acid and vitamin D.
When should we get help from a GP or clinic?
See a GP if you have not conceived after a year of trying, or sooner if she is 36 or over, either of you already knows of a fertility issue, or you live with a condition such as diabetes or epilepsy. A GP can check for common causes and refer you on. If you choose private care, the NHS advises choosing a clinic licensed by the Human Fertilisation and Embryology Authority (NHS: Infertility).
Fertility: frequently asked questions
How long does it take to get pregnant?
The NHS says more than 8 in 10 couples where the woman is under 40 will conceive within a year if they have regular unprotected sex every 2 or 3 days. It is different for everyone and depends on age, health and any fertility issues.
When should we see a GP about fertility?
See a GP if you have not conceived after a year of trying. Women aged 36 and over, and anyone who already knows they may have a fertility problem, should go sooner. Both partners can be checked.
Should men take anything when trying for a baby?
Start with lifestyle: stop smoking, keep alcohol within NHS guidance, stay active and keep a healthy weight. If you choose a supplement, zinc contributes to normal fertility and reproduction, and selenium contributes to normal spermatogenesis.
How much folic acid do I need before pregnancy?
The NHS advises 400 micrograms of folic acid a day while trying to conceive and until 12 weeks of pregnancy. Some women are advised a higher dose by their GP, for example if they have diabetes.
Can a supplement help me get pregnant?
No supplement can promise a pregnancy. A food supplement can help cover nutritional needs alongside a varied diet and medical advice. If you are under a fertility clinic, follow their advice on what you may take.
Sources
- NHS: Infertility
- NHS: Planning your pregnancy
- NHS: Low sperm count
- NHS: Folic acid
- NHS: Vitamin D
- NHS: The risks of drinking too much
- GOV.UK: Physical activity guidelines
This guide is general information, not medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle. Speak to your GP, pharmacist or clinic about your own situation.
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