Scientists reviewed everything we know about how food, exercise, and daily habits affect whether people can have babies. They found that while some lifestyle choices definitely matter for fertility, we don’t have perfect answers to every question people ask. This review helps separate what we know for sure from what we’re still figuring out. The researchers looked at three main areas: what you eat, how much you exercise and weigh, and substance use like smoking and drinking. They created practical recommendations based on the best evidence available today, while being honest about what we still need to learn.
The Quick Take
- What they studied: How diet, exercise, weight, and substance use affect a person’s ability to have children
- Who participated: This is a review article that analyzed many other studies rather than testing people directly
- Key finding: Some lifestyle factors clearly affect fertility and can be changed, but the strength of evidence varies widely depending on which specific factor you’re asking about
- What it means for you: If you’re trying to conceive, making healthy lifestyle choices in diet and exercise is worth doing, but understand that not every question has a definitive scientific answer yet
The Research Details
This is a review article, which means the researchers didn’t conduct their own experiment. Instead, they looked at all the existing research on how lifestyle affects fertility and organized what we know. They examined three main areas: diet (including supplements and specific foods), weight management and exercise, and substance use like smoking and alcohol. The researchers were careful to distinguish between findings that are well-proven, findings that need more research, and questions that may never have perfect answers due to the nature of studying human behavior.
The authors took an honest approach by acknowledging that studying lifestyle factors is tricky. People can’t always be randomly assigned to eat certain foods or exercise certain ways for years, which is how scientists normally prove something works. Instead, researchers often have to observe people’s choices and see what happens, which is less reliable than controlled experiments.
Throughout the review, they identified three types of questions: those with strong evidence supporting recommendations, those that are answerable but need more research, and those that may never be fully answered due to practical or ethical limitations.
This type of review is important because people trying to conceive often get conflicting advice from different sources. By looking at all the research together, the authors can help doctors and patients understand what’s actually proven versus what’s just a theory. This helps people make informed decisions about their lifestyle without wasting time on things that don’t actually help.
This review was published in Fertility and Sterility, a well-respected medical journal focused on reproductive health. The authors appear to have taken a balanced approach by acknowledging both what we know and what we don’t know, rather than overstating the evidence. The honest discussion of limitations and knowledge gaps suggests careful, thoughtful analysis rather than cherry-picking studies that support one viewpoint.
What the Results Show
The review found that some lifestyle factors have clear connections to fertility. For example, being significantly overweight or underweight can affect reproductive function in both men and women. Smoking and heavy alcohol use appear to harm fertility in both sexes. Moderate exercise generally supports fertility, though extreme exercise can sometimes interfere with it.
Regarding diet, the research suggests that eating patterns matter more than individual foods. A Mediterranean-style diet (lots of vegetables, fruits, whole grains, and healthy fats) appears to support fertility better than a typical Western diet high in processed foods. However, the evidence for specific foods or supplements is often weaker than people might hope.
The authors found that while we have good evidence for some recommendations, the quality of evidence varies dramatically. For some questions, we have strong research backing recommendations. For others, we have hints that something might help but not enough proof. And for some specific questions people ask, we may never have definitive answers because it would be impractical or unethical to study them properly.
The review noted that the relationship between lifestyle and fertility is complex and individual. What works for one person might not work for another. Additionally, lifestyle factors often work together—someone who exercises regularly might also eat better and manage stress more effectively, making it hard to know which factor is actually helping. The timing of lifestyle changes also matters; some changes might need weeks or months to affect fertility.
This review builds on decades of fertility research but takes a more realistic approach than some previous work. Rather than claiming we have all the answers, it acknowledges genuine knowledge gaps. It also recognizes that some questions about human behavior may never be answered with the highest level of scientific certainty, which is an important and honest perspective.
The main limitation is that this is a review of other studies rather than original research, so the conclusions depend on the quality of those studies. Many lifestyle studies in humans rely on people reporting their own behavior, which can be inaccurate. It’s also difficult to study lifestyle factors with the same rigor as medications because people can’t be randomly assigned to eat certain foods for years. Additionally, fertility is influenced by many factors beyond lifestyle, including genetics, age, and medical conditions, which makes it hard to isolate the effect of any single lifestyle change.
The Bottom Line
If you’re trying to conceive: maintain a healthy weight through balanced eating and regular exercise (moderate, not extreme); eat a diet rich in vegetables, fruits, whole grains, and healthy fats; avoid smoking and limit alcohol; manage stress where possible; and get adequate sleep. These recommendations have reasonable evidence supporting them. However, understand that lifestyle changes alone don’t guarantee fertility, and some people may need medical help regardless of their lifestyle choices.
Anyone trying to conceive should pay attention to these findings. People with fertility concerns should discuss lifestyle factors with their doctor. However, these recommendations aren’t just for people trying to have babies—they’re generally healthy practices for everyone. People with medical conditions affecting fertility should work with their healthcare provider, as lifestyle changes alone may not be sufficient.
Lifestyle changes typically take 2-3 months to start affecting fertility, since this is roughly how long it takes for new sperm to develop and for hormonal cycles to adjust. Some changes, like weight loss, may take longer to show effects. Don’t expect immediate results, but consistent healthy habits over several months are more likely to help.
Want to Apply This Research?
- Track weekly exercise minutes (aiming for 150 minutes of moderate activity), daily servings of fruits and vegetables (aiming for 5+), and weight trends over monthly intervals. Also note sleep quality and stress levels, as these affect fertility.
- Use the app to log meals following a Mediterranean-style pattern, set reminders for regular exercise sessions, track weight in a non-obsessive way (monthly rather than daily), and monitor alcohol consumption to keep it moderate or eliminated.
- Review monthly summaries of lifestyle habits rather than daily fluctuations. Track patterns over 3-month periods to see if consistent healthy choices are being maintained. Share reports with healthcare providers to discuss whether lifestyle changes are supporting fertility goals.
This review summarizes scientific research on lifestyle factors and fertility but is not a substitute for medical advice. Fertility is complex and influenced by many factors beyond lifestyle, including age, genetics, and medical conditions. If you’re having difficulty conceiving, consult with a fertility specialist or reproductive endocrinologist who can evaluate your individual situation. Lifestyle changes alone may not be sufficient for everyone, and some people may benefit from medical treatment. Always discuss any significant lifestyle changes or supplement use with your healthcare provider, especially if you’re trying to conceive or have existing health conditions.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.