Article
Posted on
The fertility journey can be emotionally challenging, and ironically, the stress of trying to conceive may itself be affecting your chances. Understanding the relationship between stress, cortisol and fertility can help you take practical steps to support your reproductive health.
When you experience stress, your body releases cortisol and adrenaline as part of the 'fight or flight' response. While this is helpful in short bursts, chronic stress keeps cortisol levels elevated, which can directly interfere with reproductive hormones1.
For more on the impact of stress when trying to conceive, read: The Importance of Stress Management When Trying for a Baby.
High cortisol levels can suppress the production of GnRH (gonadotropin-releasing hormone), which orchestrates the menstrual cycle2. This can lead to irregular periods, delayed ovulation, or even anovulation.
Research shows that women with higher perceived stress have longer menstrual cycles and are more likely to experience anovulatory cycles3. Learn more: Stress and Periods.
Elevated cortisol may affect the uterine lining, potentially making implantation more difficult and increasing early pregnancy loss risk.
Men are equally affected by stress when it comes to fertility:
Studies have linked chronic stress to reduced sperm concentration, motility, and normal morphology4. Stress-induced oxidative damage can harm sperm DNA integrity.
Cortisol and testosterone have an inverse relationship – when cortisol rises, testosterone often falls, affecting sperm production.
Stress can affect libido and sexual function, reducing the frequency of intercourse during fertile windows.
Here are evidence-based strategies to manage stress while trying to conceive:
Research shows that practices like yoga, meditation, and mindfulness can reduce cortisol levels and improve fertility outcomes5. Even 10-15 minutes daily can make a difference.
Moderate exercise helps regulate cortisol and releases endorphins. However, excessive intense exercise can actually increase stress hormones, so find a balanced approach.
Poor sleep both causes and results from high cortisol. Prioritising 7-8 hours of quality sleep helps break this cycle.
Learning to set boundaries, say no, and prioritise self-care isn't selfish – it's essential for your fertility health.
For practical lifestyle strategies, explore: Lifestyle Changes to Decrease Stress and Balance Your Hormones.
Certain nutrients can help support your body's stress response and protect reproductive health:
B vitamins are depleted during stress and are essential for hormone production and nervous system function. They're included in comprehensive fertility supplements like Vitafem and Vitamen.
Known as 'nature's relaxant', magnesium supports sleep quality and stress resilience. Learn more about magnesium and fertility for men here and women here.
Low vitamin D has been linked to both depression and fertility challenges. Learn more about the importance of vitamin D here.
These healthy fats support brain function and help regulate the stress response. Vital DHA provides high-quality omega-3s.
While stress is unlikely to be the sole cause of infertility in most cases, chronic high stress can contribute to hormonal imbalances and reduce fertility. Managing stress is one important part of a comprehensive approach to fertility.
This is challenging, but helpful strategies include focusing on what you can control, setting boundaries around fertility discussions, maintaining activities you enjoy, and seeking support from professionals or support groups when needed.
Many people find fertility treatment emotionally demanding. It's important to build in stress management strategies before and during treatment, and to seek support when needed.
This depends on your individual situation. Some find work a helpful distraction, while others benefit from reduced workload. Consider what works best for your stress levels and circumstances.
Research suggests that mind-body interventions can improve pregnancy rates, particularly in women undergoing fertility treatment. While relaxation alone won't solve underlying medical issues, it can support overall reproductive health.
If you're experiencing significant anxiety or depression related to fertility, please speak to your GP or a counsellor who specialises in fertility support. This article is for informational purposes only.
Ultra-processed foods (UPFs) have become a hot topic in nutrition research, and growing evidence suggests they may have significant implications for fertility. But what exactly are these foods, and how might they affect your chances of conceiving?
Mitochondrial function affects egg quality and Ubiquinol CoQ10 is one of the most researched supplements for fertility. Learn about the science, practical strategies, and how to build a comprehensive approach to supporting your eggs before conception or IVF.
Discover how CoQ10, particularly ubiquinol, can significantly improve sperm count, motility, and morphology. Evidence-based guide covering optimal dosages, clinical research, and comprehensive male fertility support strategies.