Starting to try for a baby is exciting. It can also feel a little overwhelming — especially once you realise how much information is out there, and how much of it conflicts.

This guide cuts through the noise. It covers what you actually need to know: when you're most fertile, how often to have sex, and what lifestyle habits are worth paying attention to.

How does conception works

Pregnancy happens when sperm travels through the cervix and womb to the fallopian tube, where it fertilises an egg. That fertilised egg then implants in the womb lining and begins to develop.

For that to happen, a few things need to be in place: healthy sperm, a released egg, and the timing needs to be right. You can't do much about the first two beyond taking care of your general health — but timing is something you can work with.

When is the best time to get pregnant?

Your most fertile window is the days around ovulation — when one of your ovaries releases an egg.

According to the NHS, ovulation typically happens 12 to 16 days before your next period.¹ So if you have a regular 28-day cycle, you're likely ovulating around day 12 to 16.

The egg only survives for 12 to 24 hours after release. But sperm can live inside the body for up to five days. That means your fertile window — the days when sex is most likely to lead to conception — is roughly five to six days long, ending on the day of ovulation.

Can you get pregnant any time of the month?

Technically, pregnancy can only happen if you have sex during your fertile window. Outside of that, the egg isn't there to be fertilised.

That said, fertile windows can shift, especially if your cycle is irregular. If you're not tracking your cycle closely, you may not always know where you are in it. Having regular sex throughout the month is the most practical way to make sure you don't miss your fertile days.

How often should you be having sex?

The NHS recommends having sex every 2 to 3 days throughout the month, without using contraception.¹ This gives you the best coverage of your cycle without needing to obsess over timing.

Some couples choose to time sex specifically around ovulation. That's a valid approach — but if tracking becomes stressful, it can work against you. Stress doesn't help conception, and the pressure of "scheduled" sex can take a toll on both partners.

If you want to track, a few options:

• Ovulation predictor kits (OPKs) — these detect the surge in luteinising hormone (LH) that happens just before ovulation. You can find them in most UK pharmacies.

• Basal body temperature (BBT) tracking — your resting temperature rises slightly after ovulation. Less useful for predicting in advance, but helpful for understanding your cycle over time.

• Cervical mucus changes — around ovulation, mucus typically becomes clearer and more slippery, similar to raw egg white.

None of these methods is foolproof, but used together they can give you a clearer picture of your fertile days.

What are your fertile days?

To work out your fertile days, count back 12 to 16 days from when your next period is due. For a 28-day cycle, that's roughly days 12 to 16. For a longer or shorter cycle, adjust accordingly.

If your cycles are irregular, this is trickier. An OPK can help you identify the LH surge regardless of cycle length.

Does age affect your fertility?

Yes — and it's worth being honest about this. Women are born with a set number of eggs, and both the quantity and quality decline with age. Fertility starts to decrease more noticeably from the mid-30s onwards. The NHS advises women aged 36 or over who want to get pregnant to speak to their GP sooner rather than later.¹

The effect of age on male fertility is less clear-cut, but sperm quality can also decline with age.

None of this means conception isn't possible later in life. But it does mean that if you're in your late 30s or older, it's worth speaking to your GP earlier rather than waiting a year before seeking advice.

How long does it usually take to conceive?

The NHS notes that if you're under 40 and having regular unprotected sex, there's an 8 in 10 chance you'll conceive within one year.¹ ² Some couples conceive quickly; for others it takes longer. Both are normal.

If you've been trying for over a year without success — or six months if you're over 35 — speak to your GP. They can run basic fertility investigations and refer you if needed.

Lifestyle habits that may improve the chances of getting pregnant

The NHS is clear that general health has a meaningful impact on fertility. These aren't magic fixes — but they're the things that the evidence consistently points to.

Take folic acid

The NHS recommends taking 400 micrograms of folic acid every day when trying to conceive, and continuing until you're 12 weeks pregnant.³ Folic acid reduces the risk of neural tube defects like spina bifida. Start taking it before you conceive if you can, but don't worry if you didn't — begin as soon as you know you're pregnant.

Some people are advised to take a higher dose (5mg). Talk to your GP if you have diabetes, epilepsy, a family history of neural tube defects, or if you or your partner has a neural tube defect.³

Maintain a healthy weight

Being significantly over or underweight can affect ovulation and make it harder to conceive. The NHS notes that being overweight can reduce the likelihood that fertility treatment will work, should you need it.³

Stop smoking

Smoking affects fertility in both men and women. It also carries serious risks during pregnancy. If either of you smokes, stopping is one of the most positive steps you can take. Free NHS support is available through the NHS Stop Smoking service.³

Cut out alcohol

The NHS advises avoiding alcohol when trying to conceive. There's no established safe level of alcohol during this period.³

Watch your caffeine intake

High caffeine intake has been associated with reduced fertility. The advice is to keep intake below 200mg per day — roughly one to two cups of coffee.

Avoid certain lubricants

Some standard sexual lubricants can affect sperm motility and are best avoided when trying to conceive.⁴ If you use lubricant, look for products specifically formulated to be sperm-friendly.

Manage stress

The link between stress and fertility is complex, but chronic stress can affect hormone levels and disrupt ovulation. That doesn't mean you need to be stress-free to conceive. But if stress is a constant in your life, it's worth finding approaches that work for you, whether that's regular exercise, adequate sleep, talking to someone, or simply protecting time to switch off. 

Stay active

Regular moderate exercise supports a healthy weight, hormone balance, and general wellbeing — all of which have a bearing on fertility. There's no specific exercise prescription for conception, but staying consistently active is better than periods of intense training followed by inactivity. 

Diet and nutrition

No single food will make or break your fertility, but a broadly healthy diet supports the hormonal and cellular processes involved in conception. Think whole grains, plenty of vegetables, lean proteins, and healthy fats. Processed foods, excess sugar, and trans fats are worth cutting back on, not because they'll prevent pregnancy outright, but because they don't support the body you're trying to prepare. Both partners benefit from eating well, not just the person who will carry the pregnancy.

Are there alternatives to help get pregnant in the UK

If conception isn't happening naturally, there are several routes available in the UK — through the NHS or privately. What's available to you will depend on your circumstances, location, and the results of any fertility investigations. Here's an overview of the main options.

Fertility medicines

For people who aren't ovulating regularly, medicines can be used to stimulate ovulation. These include clomifene, tamoxifen, metformin (particularly for those with PCOS), and gonadotrophins. These are typically prescribed and monitored by a specialist.⁵

Intrauterine insemination (IUI)

IUI is a procedure where prepared sperm is placed directly into the womb during ovulation. It's one of the less invasive forms of assisted conception. 

In vitro fertilisation (IVF)

IVF involves eggs being removed from the ovaries, fertilised with sperm in a laboratory, and the resulting embryo being transferred to the womb. 

Intracytoplasmic sperm injection (ICSI)

ICSI is a form of IVF where a single sperm is injected directly into an egg. It's typically recommended where male fertility is a factor — for example, where sperm count or motility is low.⁵

Donor eggs or sperm

If one or both partners cannot produce viable eggs or sperm, using donated eggs or sperm through a licensed fertility clinic is an option. In the UK, anyone who registers to donate after April 2005 cannot remain anonymous — a child born from donated eggs or sperm has the legal right to find out the donor's identity when they turn 18.⁵

Surgical procedures

Where structural issues — such as blocked fallopian tubes or endometriosis — are contributing to fertility challenges, surgery may be an option to investigate or address them.⁵

twoplus Fertility: your partner in conception

Trying to conceive can quickly start to feel like a chore. Timed sex, misaligned schedules, and even performance pressure often adds up. The twoplus Applicator Extra takes that pressure off, so every fertile window becomes an opportunity again, not an obligation.

The twoplus Applicator Extra is a self-assisted artificial insemination that can be used from the comfort of your home. In just 3 simple steps, the Applicator Extra helps deposit sperm close to the cervix, giving nature a helping hand.

• No medical help or clinic visit needed

• Deposits semen close to the cervix, giving sperm a more direct path

• Designed for comfort with soft tip made of 100% medical grade silicone 

• Make your fertile window count

• Affordable alternative to try now: 3 steps. 15 minutes

Sources

1. NHS. Trying to get pregnant 

2. NHS. How long does it usually take to get pregnant? 

3. NHS. Planning your pregnancy 

4. Birmingham Women's and Children's NHS Foundation Trust. How you can improve your own chances 

5. NHS. Treatment – Infertility 

6. NHS. Intrauterine insemination (IUI) 

7. NHS. IVF