You’re eating clean, taking your vitamins, smashing your daily
workout and swapping sugar for sweeteners. On paper, you’re doing
everything right. But fertility experts are now warning that some
of our most virtuous health habits might actually be working
against conception.
It sounds counterintuitive, doesn’t it? Surely being as healthy as
possible improves your chances of getting pregnant. But according
to Alpesh Doshi, consultant embryologist and clinic director at
IVF London, fertility doesn’t always
respond well to extremes. The reproductive system is surprisingly
sensitive to the signals we send it through diet, exercise and
lifestyle choices.
‘Many people are shocked to learn that habits they believe are
supportive can actually work against fertility,’ Mr Doshi explains.
‘The reproductive system responds very quickly to energy balance,
nutrition and metabolic cues.’
Fertility clinics are increasingly seeing patients who appear fit,
disciplined and health-conscious, yet are unknowingly disrupting
the delicate hormonal balance needed for pregnancy. Here are five
common habits that could be secretly sabotaging your
fertility.
1. Eating
‘too clean’ or cutting calories
Whilst nutritious food is essential, overly restrictive eating can
seriously backfire when you’re trying to conceive. Low-calorie
diets, cutting out carbohydrates or avoiding fats can reduce the
energy your body needs for ovulation and hormone production, even
if you’re not underweight.
Your body is clever. If it senses that resources are scarce, it
quietly puts non-essential functions like reproduction on hold.
Irregular eating patterns and long gaps between meals can further
disrupt blood sugar stability, which plays an important role in
reproductive health. Your body needs consistent fuel to maintain
the complex hormonal choreography required for conception.
2.
Overdoing supplements
Folic acid is important for pregnancy, but that doesn’t mean more
supplements equal better fertility. Experts warn against taking
long lists of vitamins, minerals and herbal blends without proper
guidance.
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High doses of antioxidants, hormone affecting
products or thyroid supplements can interfere with egg quality,
sperm function and overall hormonal balance. Many people assume
supplements are always harmless because they’re available over the
counter, but incorrect dosing or combinations can have genuinely
unintended effects. Always speak to your GP or a fertility
specialist before building a supplement stack.
3.
Exercising too intensely
Regular movement absolutely supports fertility, but there’s a
tipping point where exercise becomes counterproductive. Daily
high-intensity training, particularly when paired with low energy
intake or inadequate recovery, can raise stress hormones and
suppress ovulation.
Mr Doshi says fertility thrives on balance rather than extremes.
‘Exercise should support the body, not exhaust it,’ he explains.
‘The reproductive system is very sensitive to physical stress.’
That doesn’t mean you need to stop exercising, just consider
swapping some of those HIIT sessions for walks, yoga or moderate strength
training.
4. Cutting
out entire food groups
Avoiding dairy, fats or animal products without careful nutritional
planning can reduce your intake of key nutrients such as iodine,
choline and essential fatty acids. All of these are linked to
reproductive hormone signalling and egg quality.
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Shutterstock
Because deficiencies develop quietly over time, you might not
realise nutrition is playing a role until conception becomes
difficult. If you follow a restricted diet for ethical or health
reasons, working with a nutritionist can help ensure you’re getting
everything your reproductive system needs.
5.
Sugar-free swaps and sweetener overload
Diet drinks, sugar-free syrups and zero-calorie snacks are often
chosen as the healthier option. But heavy reliance on artificial
sweeteners may interfere with insulin responses that influence
ovulation and hormone balance.
Whilst the research is still developing, there’s growing evidence
that what we thought were harmless swaps might be sending confusing
metabolic signals to our bodies.
Mr Doshi says the biggest mistake couples make is chasing
perfection. ‘Fertility doesn’t require extreme diets or rigid
routines,’ he explains. ‘Regular meals, adequate fuel, moderate
exercise and sensible supplementation send the clearest signal that
the body is ready for pregnancy.’
Sometimes the healthiest thing you can do is relax your rules a
little!
5
FAQs about healthy habits and fertility
1. Can being too healthy actually reduce
fertility?
Extreme versions of healthy habits, such as very restrictive
eating, intense daily exercise or excessive supplementation, can
disrupt the hormonal balance needed for conception. Fertility
responds best to balance rather than extremes.
2. How much exercise is too much when trying to
conceive?
Daily high-intensity training combined with low energy intake or
poor recovery can suppress ovulation. Aim for moderate exercise
most days, mixing gentle movement like walking or yoga with
occasional higher intensity sessions.
3. Should I stop taking supplements if I’m trying to get
pregnant?
Don’t stop taking folic acid, but do review any other supplements
with your GP or fertility specialist. High doses or incorrect
combinations can interfere with egg quality and hormonal
balance.
4. Do artificial sweeteners affect fertility?
There’s emerging evidence that heavy reliance on artificial
sweeteners may interfere with insulin responses that influence
ovulation. Moderation is key, rather than complete avoidance.
5. What’s the best diet for fertility?
A balanced diet with regular meals, adequate healthy fats,
sufficient carbohydrates and protein sends clear signals that your
body has the resources needed for pregnancy. Avoid extremes and
restrictive patterns.
