Having Sex but Not Getting Pregnant? Here’s What You Need to Know

Trying to conceive can be an exciting and hopeful journey. But when the months pass without success, feelings of confusion, stress, and disappointment can take over. If this sounds familiar, know that you are not alone—1 in 7 couples in the UK face challenges conceiving, according to the NHS.

The good news? Many factors influence fertility, and understanding them can help you take the right steps toward improving your chances of pregnancy.

Here, we explore the most important factors impacting conception and offer actionable advice to support you along the way.

Timing Is Everything: Understanding Ovulation

Did you know there’s only a small window each month when conception is most likely? Timing sex correctly around ovulation is key to increasing your chances of getting pregnant.

What Is Ovulation?

Ovulation happens when a mature egg is released from the ovary—usually around the middle of a woman’s menstrual cycle. The egg is only viable for 12–24 hours, but sperm can survive in the reproductive tract for up to 5 days.

When Should You Have Sex?

The most fertile days are:

• 1–2 days before ovulation
• The day of ovulation itself

Research from the American Society for Reproductive Medicine shows that couples who time intercourse during this “fertile window” increase their chances of conceiving by up to 33% each month.

How to Track Ovulation:

• Ovulation Predictor Kits (OPKs): Detect the LH hormone surge before ovulation.
• Basal Body Temperature (BBT): A slight rise in temperature signals ovulation.
• Cervical Mucus Monitoring: Fertile mucus is clear, stretchy, and resembles raw egg whites.
• Fertility Apps: These apps predict ovulation based on your cycle history and symptoms.

Takeaway: Tracking ovulation and timing intercourse during the fertile window can significantly improve your chances of getting pregnant.

Nutrition: Nourishing Your Body for Fertility

Your diet plays a bigger role in fertility than you might think. The right nutrients can improve egg and sperm quality, balance hormones, and prepare your body for pregnancy.

What to Include in Your Diet:

• Fruits and Vegetables: Rich in antioxidants that protect reproductive cells.
• Whole Grains: Oats, quinoa, and brown rice stabilise energy and hormone levels.
• Healthy Fats: Omega-3 fatty acids from salmon, avocado, and nuts support hormone production.
• Lean Proteins: Eggs, chicken, and beans provide essential amino acids for reproduction.

Key Fertility Vitamins and Minerals:

• Folic Acid: Essential for ovulation and preventing birth defects. Aim for 400 micrograms daily.
• Vitamin D: Improves reproductive outcomes for both men and women.
• Iron and Zinc: Support hormone regulation and egg/sperm health.
• CoQ10: Enhances egg and sperm quality, especially in individuals over 35.

What to Avoid:

• Processed Foods & Sugars: They can disrupt hormone balance.
• Excess Caffeine: Limit to 1–2 cups daily.
• Alcohol: Even moderate drinking can affect fertility.

Takeaway: A nutrient-dense diet, along with the right supplements, can optimise fertility for both partners.

Exercise: Finding the Right Balance

Exercise is great for overall health and fertility, but balance is key. Too little or too much exercise can negatively impact your ability to conceive.

Benefits of Regular Exercise:

• Regulates hormones and supports ovulation.
• Reduces stress, which can enhance fertility.
• Improves blood flow to reproductive organs.

How Much Exercise Is Ideal?

The NHS recommends 150 minutes of moderate exercise per week—think brisk walking, swimming, or yoga. Avoid extreme workouts like marathon training, as they can disrupt menstrual cycles.

For Men:

Exercise improves testosterone levels and sperm quality, but overtraining can have the opposite effect.

Takeaway: Consistent, moderate exercise supports fertility, but extremes can do more harm than good.

BMI and Fertility: Maintaining a Healthy Weight

Body weight has a direct impact on fertility. Being underweight or overweight can disrupt hormone balance, ovulation, and sperm health.

Why BMI Matters:

• A BMI below 18.5 (underweight) or above 25 (overweight) can negatively impact fertility.
• For men, obesity reduces testosterone and sperm quality.

The Impact of Weight on Conception:

According to Fertility Network UK, women with a BMI between 20–25 have the highest success rates for conception. Losing as little as 5–10% of body weight can significantly improve fertility.

Takeaway: Maintaining a healthy weight improves hormone balance and enhances fertility outcomes.

Managing Stress: The Mind-Body Connection

Stress doesn’t directly cause infertility, but it can disrupt hormones and make conception more challenging.

How Stress Affects Fertility:

• For women, stress can interfere with ovulation.
• For men, it can lower sperm production and motility.

Ways to Manage Stress:

• Mindfulness Practices: Yoga, meditation, and deep breathing exercises.
• Gentle Exercise: Activities like walking or swimming.
• Relationship Time: Make time to relax and connect with your partner.
• Seek Support: Talk to trusted friends, family, or a therapist.

Takeaway: Reducing stress supports emotional well-being and creates a healthier environment for conception.

Lifestyle Habits That Impact Fertility

Certain everyday habits can unknowingly reduce fertility. Here’s what to watch for:

• Smoking: Reduces egg and sperm quality. Quitting can improve fertility within months.
• Alcohol: Disrupts hormone production—limit consumption.
• Sleep: Poor sleep affects hormone regulation. Aim for 7–9 hours per night.
• Environmental Toxins: Minimise exposure to chemicals like BPA, pesticides, and pollutants.

Takeaway: Adopting healthier habits can positively impact fertility for both partners.

When to Seek Help from a Fertility Specialist

If you’ve been trying to conceive for:

• 12 months (under 35) or
• 6 months (over 35)

…without success, it may be time to consult a fertility specialist.

Signs You Should See a Specialist:

• Irregular or absent periods.
• Known reproductive issues (e.g., PCOS, endometriosis).
• Previous miscarriages.
• Male factor fertility issues, such as low sperm count or motility.

A fertility specialist can help identify potential issues and recommend the best course of action.

Final Thoughts

If you’re having sex but not getting pregnant, don’t lose hope. Fertility is influenced by many factors, including timing, nutrition, lifestyle, and stress. By making positive changes and seeking professional help when needed, you can move closer to your dream of parenthood.

You’re not alone—many couples share this journey, and support is available. Stay hopeful, stay informed, and take proactive steps toward boosting your chances of conceiving.

For further resources, guidance, and expert fertility care, visit Family First Fertility.