Conceiving a child is a significant milestone for many couples, yet fertility is influenced by a complex interaction of health, lifestyle, age, nutrition, and reproductive wellness. Both men and women play equally important roles in successful conception, and understanding the factors that affect fertility can help couples make healthier choices while preparing for pregnancy.

Research suggests that infertility affects millions of couples worldwide, with male factors contributing to approximately 40–50% of infertility cases (Pizzorno and Murray, 2021). Nutrition, lifestyle habits, hormonal balance, and overall health all contribute to reproductive outcomes (Collins and Rossi, 2015).

What Affects Fertility?

1. Age

Age remains one of the strongest biological factors affecting fertility.

Women

Female fertility naturally declines with age, particularly after age 35 due to reduced egg quantity and quality.

Men

Male fertility can also decline over time. Sperm count, motility and testosterone levels may decrease with age, potentially affecting conception success (Michaelsen et al., 2024).

2. Lifestyle and Daily Habits

Smoking

Smoking has been linked to reduced sperm quality, DNA damage and lower egg quality in women.

Alcohol Consumption

Excessive alcohol intake may interfere with hormone production and reproductive function.

Stress and Sleep

Chronic stress and inadequate sleep can affect reproductive hormones and ovulation cycles.

Physical Activity

Moderate exercise supports fertility, while both inactivity and excessive training may negatively affect reproductive health.

Healthy lifestyle modifications can positively influence natural fertility outcomes (Collins and Rossi, 2015).

3. Nutrition and Body Weight

Maintaining a healthy body weight is important for hormonal balance and reproductive function.

Nutritional deficiencies may impact:

• Ovulation
• Sperm production
• Hormone regulation
• Embryo development

Micronutrients such as folate, zinc, omega-3 fatty acids, antioxidants and vitamins play important roles in reproductive health (Pizzorno and Murray, 2021).

4. Medical Conditions

Several health conditions may affect fertility, including:

• Polycystic ovary syndrome (PCOS)
• Endometriosis
• Thyroid disorders
• Diabetes
• Low testosterone
• Varicocele
• Sexually transmitted infections

Early medical evaluation can help identify and manage these issues effectively.

Things That May Help Improve Fertility

Eat a Balanced, Nutrient-Rich Diet

A fertility-supportive diet should include fruits, vegetables, whole grains, lean proteins and healthy fats. Nutrients such as folic acid, iron, zinc and omega-3 fatty acids support reproductive health. Antioxidant-rich diets may help reduce oxidative stress linked to sperm and egg damage (Whittaker et al., 2024).

Maintain a Healthy Weight

Both obesity and being underweight may interfere with reproductive hormone balance and fertility (Collins and Rossi, 2015).

Exercise Regularly

Moderate exercise improves circulation, metabolic health and hormone balance.

Manage Stress

Stress-reduction strategies such as meditation, yoga, quality sleep and relaxation exercises may support overall reproductive wellness.

Nutritional Support for Men and Women

For Men: 21st Century Saw Palmetto

21st Century Saw Palmetto contains saw palmetto berry and zinc, nutrients commonly associated with men’s wellness and prostate health. According to the manufacturer, it is formulated to support male urinary and prostate health.

Saw palmetto has traditionally been used for male wellness, particularly prostate function. Some evidence suggests it may influence hormone metabolism via 5-alpha reductase activity, although scientific findings on direct fertility benefits remain limited and inconclusive (National Institutes of Health, 2020).

For Women: 21st Century Pregnancy & Breastfeeding Formula

Women preparing for pregnancy and breastfeeding have increased nutritional needs. 21st Century Pregnancy & Breastfeeding Formula provides essential nutrients such as folic acid, iron, calcium, vitamin D and other vitamins that support maternal health and fetal development.

Folic acid supplementation before conception and during pregnancy is strongly recommended to reduce the risk of neural tube defects (Czeizel and Dudás, 1992).

Conclusion

Fertility is influenced by multiple interconnected factors including age, lifestyle, nutrition, and overall reproductive health. Healthy habits such as balanced nutrition, regular exercise, stress management and proper supplementation may help support reproductive wellness for both men and women.

Products such as 21st Century Saw Palmetto and 21st Century Pregnancy & Breastfeeding Formula may support general health as part of a broader fertility-focused lifestyle when used alongside medical guidance.

References

Collins, G.G. and Rossi, B.V. (2015) ‘The impact of lifestyle modifications, diet, and vitamin supplementation on natural fertility’, Fertility Research and Practice, 1(11). doi:10.1186/s40738-015-0003-4.

Czeizel, A.E. and Dudás, I. (1992) ‘Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation’, New England Journal of Medicine, 327(26), pp. 1832–1835. doi:10.1056/NEJM199212243272602.

Michaelsen, M.P. et al. (2024) ‘The effect of dietary supplements on male infertility in terms of pregnancy, live birth, and sperm parameters: A systematic review and meta-analysis’, Nutrients, 17(10), 1710. https://www.mdpi.com/2072-6643/17/10/1710

National Institutes of Health (2020) Zinc, folic acid supplement does not improve male fertility, NIH study suggests. Available at: https://www.nih.gov.

Pizzorno, J. and Murray, M. (2021) ‘Nutrition, genetic variation and male fertility’, Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8039611/.

Whittaker, A. et al. (2024) ‘Assessing the influence of preconception diet on male fertility: A systematic scoping review’, Human Reproduction Update. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11063564/.