By Leila Martyn, Founder of MyOva

The fastest way to get pregnant, according to UK guidance, is boringly simple: have vaginal sex every 2 to 3 days throughout your cycle, take 400 micrograms of folic acid a day, stop smoking, cut out alcohol, and aim for a healthy weight (both of you) [1][2]. Do that and more than 8 in 10 couples where the woman is under 40 conceive within a year [2]. If you're 36 or over, or either of you has a known fertility issue, NICE says you should be referred for a specialist assessment straight away rather than waiting [1].

There's no secret position, magic tea or app that beats those basics. This guide covers what helps, what doesn't, what to check before you start, and when to get help.

New to MyOva? Join our mailing list here for straight-talking hormone guides in your inbox. Want to spot your fertile days? Read our guide to ovulation symptoms. Have PMOS (PCOS)? Start with how to improve fertility with PMOS. Confused by the supplement aisle? See folate vs folic acid.

In this guide

• How long does it take to get pregnant?
• Is there a way to get pregnant fast?
• How often should you have sex to get pregnant?
• Does sex position or lying down afterwards help?
• What should you take when trying to conceive?
• Which lifestyle changes improve your chances?
• What can your partner do to help?
• What health checks should you do before trying?
• Are home fertility tests worth it?
• Can stress stop you getting pregnant?
• When should you see a GP?
• FAQ

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How long does it take to get pregnant?

• NICE's 2026 fertility guideline says over 80% of heterosexual couples in the general population will conceive within 1 year of regular unprotected sex, and about half of those who don't will conceive in the second year [1].
• The NHS puts it as more than 8 out of 10 couples, where the woman is under 40, conceiving naturally within a year [2].
• Around 1 in 7 couples may have difficulty conceiving [2]. That's common, and it's not a personal failing.

So if it hasn't happened in the first few months, that's normal. Even with sex on the day of ovulation, the chance of conceiving in a single cycle was about 1 in 3 in the landmark study on timing [3].

Age is the big variable. NICE states plainly that female fertility, and to a lesser extent male fertility, declines with age [1]. That's why the advice on when to get help changes at 36 (more on that below). It's not meant to scare you. It's meant to stop you losing time.

This is what I wish someone had told me: a year is the normal range, not a warning sign. Use it well, and know when not to wait it out.

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Is there a way to get pregnant fast?

Here's the blunt version. Nothing makes you ovulate faster. What you can do is remove the things that slow conception down. These are the 9 things UK guidance backs.

Notice what's not on the list: ovulation-boosting teas, "cleanses", or any supplement promising a pregnancy. Root cause, not symptom suppression.

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How often should you have sex to get pregnant?

NICE is clear: vaginal sex every 2 to 3 days optimises the chance of pregnancy [1]. The NHS gives the same advice [7]. Not every day, not only on "the" day. Every 2 to 3 days.

Why does that work? The research on this is actually pretty clear. In a study of 221 women trying to conceive, every pregnancy came from sex during a six-day window that ended on the day of ovulation [3]. The chance of conception rose from about 10% for sex five days before ovulation to about 33% on ovulation day itself [3]. Sperm can survive for days, so sex before you ovulate counts as much as sex on the day.

Sex every 2 to 3 days means sperm is always waiting in that window, even when ovulation moves around from month to month. You don't need to know your exact ovulation day.

Want to track? Watch for clear, stretchy, egg-white discharge or use urine LH tests, and add sex on those days. Our guide to ovulation symptoms walks you through both. If tracking turns sex into a chore, drop it: NICE warns that stress lowers libido and how often couples have sex [1].

One exception: if you're using artificial insemination (for example, as a same-sex couple or with donor sperm), NICE says insemination should be timed around ovulation [1].

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Does sex position or lying down afterwards help?

Tommy's, the UK pregnancy charity, says no sex position has been proved to be best for getting pregnant [8]. It mentions that some people put a pillow under their hips afterwards, then adds that there's no research proving or disproving it [8].

So if lying with your legs up makes you feel better, go for it. It won't hurt. What does matter is ejaculation happening inside the vagina, which Tommy's notes increases the likelihood of conception [8].

You're not imagining it: the volume of advice out there is overwhelming, and almost none of it is backed by evidence. Regular sex is.

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What should you take when trying to conceive?

This is the one bit of "what to take" advice that isn't optional. The NHS says [4]:

• Folic acid: take 400 micrograms every day while you're trying to get pregnant, ideally starting 3 months before, and keep going until 12 weeks of pregnancy.
• Vitamin D: take 10 micrograms a day between early October and late March. Don't take more than 100 micrograms a day.
• Vitamin A: don't take cod liver oil or supplements containing vitamin A (retinol) once you're pregnant, and avoid liver.

Some women need a higher dose of folic acid. A 5 mg dose is available on prescription from a GP. The NHS says to ask about it if you or the baby's father has a neural tube defect or a relative with one, you've had a previous pregnancy affected by one, you have diabetes, you have sickle cell anaemia or thalassaemia, or you take medicine for epilepsy or HIV [4].

Leafy greens, pulses, chickpeas and oranges are natural sources of folate. They're a great base, but the NHS advice is to take the supplement as well.

Beyond folic acid and vitamin D, no supplement makes you ovulate, and none is a treatment for fertility problems. Using the wording UK law allows (the Great Britain nutrition and health claims register) [9], here's what we can say about the nutrients most relevant when you're trying:

• Folate contributes to maternal tissue growth during pregnancy.
• Zinc contributes to normal fertility and reproduction.
• Vitamin B6 contributes to the regulation of hormonal activity.

Those are general nutrient roles, not promises about getting pregnant. And on inositol, which is everywhere in fertility forums: NICE's draft guideline on PMOS says inositol is not effective for fertility problems [10]. We'd rather you heard that from us.

It's not a magic fix. But it gives your body what it's often missing.

A note on vitamin B6: Food Standards Scotland advises not taking more than 10 mg of vitamin B6 a day from supplements unless a medical professional advises it [11]. Add up everything you take, because B6 turns up in a lot of products.

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Which lifestyle changes improve your chances?

Smoking

NICE says smoking is likely to reduce a woman's fertility, and that passive smoking is likely to affect the chance of conceiving too [1]. If either of you smokes, this is the single change with the clearest payoff. Your GP or local stop smoking service can help, and the NHS lists getting support to stop as part of planning a pregnancy [5].

Alcohol

The NHS advises not drinking alcohol if you're trying to get pregnant [5]. NICE notes that the safest approach is to avoid alcohol altogether, to protect a pregnancy you might not know about yet [1]. You won't know you're pregnant for the first few weeks, so "I'll stop when I'm pregnant" leaves a gap.

Weight

The NHS says a weight that's too low or too high can make it harder to get pregnant [7]. NICE is more specific: women with a BMI of 30 or over are likely to take longer to conceive, and if they aren't ovulating, losing weight is likely to improve their chance of conception [1]. At the other end, if your BMI is under 18.5 and your periods are irregular or absent, gaining weight is likely to help [1].

That's not a reason to crash diet. If you have PMOS, our guide to improving fertility with PMOS goes deeper.

Caffeine

NICE says there's no consistent evidence linking caffeinated drinks to fertility problems [1]. Once you're pregnant, though, NHS advice is to keep caffeine to 200 mg a day [12]. Sticking to that while trying is a sensible habit, not a fertility hack.

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What can your partner do to help?

Sperm is half the story, yet it's often the last thing anyone checks. NICE and the NHS advise men to:

• Smoking: NICE says there's an association between smoking and reduced semen quality [1]. The NHS tells men trying to become a dad to stop smoking [6].
• Alcohol: excessive drinking harms semen quality, but drinking within the low-risk limit is unlikely to [1]. That limit is no more than 14 units a week, spread across 3 days or more [6].
• Weight: men with a BMI of 30 or over have an increased risk of reduced fertility [1]. The NHS advises losing weight if you're overweight [6].
• Heat: tight underwear can raise testicle temperature, so the NHS suggests loose-fitting underwear [6]. NICE adds that while higher scrotal temperature is linked to poorer semen quality, it's uncertain whether loose underwear improves fertility [1]. Cheap to try, though.
• Medicines: NICE says clinicians should ask about prescription drugs that can affect fertility, naming testosterone replacement therapy and finasteride among them, plus over-the-counter and recreational drugs [1]. If he uses testosterone, he should talk to a GP before you start trying.

For the bigger picture on his side, read male fertility supplements: what the research says.

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What health checks should you do before trying?

The NHS suggests a quick pre-pregnancy check [5]:

1. MMR vaccine: have it if you haven't already, to protect your baby from rubella during pregnancy. Your GP surgery can check your records.
2. Cervical screening: if your smear test is due, book it now.
3. STI testing: get tested if you think you or your partner may have an infection.
4. Medicines: talk to your GP if either of you takes prescribed or over-the-counter medicines or herbal remedies. Don't stop any prescribed medicine without speaking to your GP or specialist first.
5. Long-term conditions: if either of you lives with a condition such as epilepsy, diabetes, sickle cell disease or HIV, speak to your GP before trying, as some need planning and a higher folic acid dose.

NICE adds a modern one to the medicines list: GLP-1 medicines, used for weight loss and type 2 diabetes, are among the prescriptions it says clinicians should ask about when someone is trying to conceive [1]. If you're on one, ask your GP or prescriber how and when to stop before trying.

Coming off contraception? The one to plan around is the contraceptive injection: the NHS says it can take up to 1 year for fertility to return after stopping it [13]. Coming off the pill instead? Read how to support your cycle after coming off the pill.

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Are home fertility tests worth it?

At-home kits that measure AMH (anti-Müllerian hormone) are marketed as a way to find out how fertile you are. Here's what a major study found.

In a JAMA study of 750 women aged 30 to 44 with no history of infertility, who had been trying for 3 months or less, low AMH and high FSH were not associated with a lower chance of conceiving naturally [14]. After 12 cycles, the predicted chance of conceiving was 84% for women with low AMH and 75% for women with normal AMH [14]. The authors concluded these tests shouldn't be used to assess natural fertility in women like this [14].

As a home test to decide whether to "hurry up" or "relax", it can cause a lot of anxiety for little information.

Urine ovulation (LH) tests are different. They can help with timing, but they're optional. If your cycles are regular, NICE says you're likely to be ovulating [1].

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Can stress stop you getting pregnant?

"Just relax and it'll happen" is the most annoying sentence in the English language when you're trying. So let's be accurate.

NICE says stress in either partner can affect the relationship and is likely to reduce libido and how often you have sex, which can contribute to fertility problems [1]. Tommy's notes that stress can also affect ovulation [15]. NICE also recognises that fertility problems themselves, and their investigation and treatment, cause psychological stress, and recommends counselling be offered before, during and after treatment [1].

Stress is a real factor, but it's not your fault, and you can't think your way into a pregnancy. Keep sex about connection, not a schedule. Take a month off tracking if it's taking over. And if it's been a long road, ask your GP about counselling or support groups.

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When should you see a GP?

• Under 36 with no known issues: see your GP if you haven't conceived after 1 year of regular unprotected sex. NICE says both partners should then be offered assessment and investigation [1][2].
• 36 or over: NICE says to refer for specialist assessment at presentation, meaning when you first ask, rather than waiting a year [1]. The NHS says women aged 36 and over should see their GP sooner [2].
• A known or suspected cause: also refer at presentation, according to NICE [1]. That includes things like irregular or absent periods, endometriosis, previous pelvic infection or surgery, or a known sperm problem.

You may see "6 months if you're over 35" online. That's US advice. In the UK, the thresholds above are what your GP will work from.

Your body is trying to tell you something if your periods are far apart or missing. That usually means you're not ovulating every month, and it's worth investigating now rather than tracking harder. One common reason is PMOS (the condition previously called PCOS). Our guide to anovulation explains the tests. Tommy's also advises seeing your GP sooner if you have endometriosis or PMOS [15].

Your diagnosis is a starting point, not a verdict. If you've felt brushed off before, our guide to advocating for yourself at the GP has scripts that work.

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Frequently asked questions

How can I get pregnant fast?
Have vaginal sex every 2 to 3 days throughout your cycle, take 400 micrograms of folic acid a day, stop smoking, avoid alcohol and aim for a healthy weight [1][4]. If you're 36 or over, ask your GP for a fertility referral when you start rather than waiting a year [1].

How long does it take to get pregnant?
More than 8 in 10 couples, where the woman is under 40, conceive within a year of regular unprotected sex [2]. About half of those who don't will conceive in the second year [1].

Should I have sex every day when I'm ovulating?
You don't need to. NICE says sex every 2 to 3 days optimises the chance of pregnancy [1]. Because the fertile window is the 6 days ending on ovulation day [3], regular sex covers it without exact timing.

Does lying with your legs up after sex help you get pregnant?
There's no research proving or disproving it, and no sex position has been shown to work best [8]. It won't do any harm if you'd like to.

When should I start taking folic acid?
The NHS advises starting 400 micrograms a day when you begin trying, ideally 3 months before, and continuing until 12 weeks of pregnancy [4]. Some women need a higher 5 mg prescription dose, so check with your GP [4].

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The bottom line

Getting pregnant fast isn't about hacks. It's about doing the few things that work, consistently, and not losing time when something isn't right. Have sex every 2 to 3 days, take your folic acid and vitamin D, both stop smoking, go easy on alcohol, and look after your weight and your stress. Get your vaccines, smear test and medicines sorted before you start. Then give it up to a year, unless you're 36 or over or something already doesn't add up, in which case see your GP now. Hormonal literacy isn't complicated, it's just rarely taught.

Related Reading

• Ovulation Symptoms: 7 Signs and How to Know for Sure
• How to Improve Fertility With PMOS (PCOS): 6 Habits
• Folate vs Folic Acid: What's the Real Difference?
• Male Fertility Supplements: What the Research Says
• Anovulation: What It Is, Why It Happens and What Helps
• How to Support Your Cycle After Coming Off the Pill

This article is for general information only and isn't medical advice. MyOva products are food supplements, not medicines, and aren't intended to diagnose, treat, cure or prevent any disease. Speak to your GP or pharmacist before taking supplements if you're pregnant, breastfeeding, taking medication or managing a diagnosed condition. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.

References

1. National Institute for Health and Care Excellence. Fertility problems: assessment and treatment (NG257). Published 31 March 2026. Recommendations 1.2.1 to 1.2.4, 1.4.1, 1.4.3, 1.5.1, 1.5.2, 1.6.1, 1.6.2, 1.7.1 to 1.7.3, 1.8.1, 1.9.1 to 1.9.3, 1.10.1, 1.11.1, 1.13, 1.16.5, 1.16.8, 1.18.6.
2. NHS. Infertility. Reviewed 9 August 2023.
3. Wilcox AJ, Weinberg CR, Baird DD. Timing of sexual intercourse in relation to ovulation: effects on the probability of conception, survival of the pregnancy, and sex of the baby. New England Journal of Medicine. 1995;333(23):1517-1521.
4. NHS. Pregnancy vitamins and supplements. Reviewed 3 June 2026.
5. NHS. Planning your pregnancy. Reviewed 2 June 2026.
6. NHS. How can I improve my chances of becoming a dad? Reviewed 26 January 2024.
7. NHS. Trying to get pregnant. Reviewed 2 June 2026.
8. Tommy's. What sexual positions are best for getting pregnant?
9. Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register.
10. National Institute for Health and Care Excellence. Polycystic ovary syndrome: draft guideline for consultation (GID-NG10436), recommendation 1.21.18. 2026.
11. Food Standards Scotland. Vitamin B6 (pyridoxine).
12. Leeds Teaching Hospitals NHS Trust. Planning for pregnancy. Reviewed 19 September 2025.
13. NHS. Contraceptive injection: who can get it. Reviewed 8 February 2024.
14. Steiner AZ, Pritchard DA, Stanczyk FZ, Kesner JS, Meadows JW, Herring AH, Baird DD. Association between biomarkers of ovarian reserve and infertility among older women of reproductive age. JAMA. 2017;318(14):1367-1376.
15. Tommy's. How long does it take to get pregnant?

References