How to boost your fertility

Whether you want to start a family, or are thinking about having another baby, it's best for you and your partner to start to prepare your bodies so that you're in prime condition.

This means making changes at least four months before you even start trying to conceive - as this is how long it takes for changes to take effect - or 18 months between children, as this is how long it takes for a woman's nutrient stores to be replenished between pregnancies.

This preparation can shape your baby's future both physically and mentally, so it's really worth the effort.

Come off the pill

It can increase the levels of copper in the body, which blocks the utilisation of zinc. Use alternative methods of contraception such as condoms.

- Read more: begin a supplement programme

More help and advice

- Eat to get pregnant
- Having problems conceiving?
- How to boost your chances of getting pregnant
- Treatments for infertility
- Have you had problems conceiving? Talk to other women now by clicking on the goodtoknow chat forum.

Begin a supplement programme

Although your diet is the best way to gain nutrients, a basic supplement programme can help ensure you're getting what you need.

Choose a good quality supplement brand that you'll find in health stores - BioCare, Nutri, Solgar or Lamberts are all brands used by nutritionists due to the therapeutic levels of nutrients they contain, without sugar or other added fillers.

Supplement programme for you

A daily ante-natal multi-vitamin and mineral formula containing at least 400mcg of folic acid
Vitamin C. You'll need 1000mg capsules
An essential fatty acid (EFA) formula containing 400mg EPA, 200mg DHA and 20mg of GLA, which doesn't contain cod liver oil

Supplement programme for him

A daily multi-vitamin and mineral formula containing 30mg of zinc.
Also 1000mg of vitamin C.
An EFA formula containing 400mg EPA, 200mg DHA and 20mg of GLA, which doesn't contain cod liver oil.

- Read more: at least four months before

More help and advice

At least four months before...

Book an appointment with your doctor to have a genito-urinary check-up. Many sexually transmitted diseases show no symptoms, and can be a major factor in infertility.

Check your weight before trying to conceive. Women who are underweight have difficulty in conceiving as their periods may stop. However the same applies to women who are overweight, as this can prevent ovulation. Check out your Body Mass Index on www.nhsdirect.nhs.uk - aim to be between 20-25.

Start a healthy eating plan and encourage your partner to do the same. Diet plays a major role in helping you conceive and give birth to a healthy baby. With the simple steps in our fertility diet, you'll start to feel more alive and energetic.

Reduce environmental hazards and toxins, as they can interfere with fertility. This means cut down on alcohol, quit smoking, and avoid xenoestrogens - synthetic hormones found in pesticides and plastics, which can affect hormone balance. Avoid plastic-wrapped foods and plastic bottled water.

Start a moderate exercise programme. Stress can affect fertility and trying to conceive can be stressful. Try to reduce it by exercising, or give meditation or yoga a go. Exercise helps boost endorphins to make you feel happy, reduces excess weight, increases heart function and lowers cholesterol. Choose moderate exercise three times a week. Also, enjoy having sex - be spontaneous!

Well done! You're in optimum condition, so stop all forms of contraception and go for it. It might still take a while to get pregnant, so relax and have fun trying!

Always check with your GP before making any changes to your diet, lifestyle or exercise programme.