🍷 The Effects of Alcohol on Fertility

The start of a new year often inspires lifestyle changes, and Dry January—a month dedicated to abstaining from alcohol to reset your body—is gaining popularity. If you’re thinking about fertility, alcohol becomes an important topic. Do you drink while trying to conceive? Does it help or hinder your process? Or is it just a way to relax?

A new report from the Surgeon General is urging that we change guidelines around drinking alcohol after several studies have found that alcoholic beverages can cause a range of cancers, including breast and colon cancer. Understanding the relationship between alcohol and fertility is an essential step in making informed decisions about your body and your goals. Let’s explore how alcohol affects fertility and how participating in Dry January could be a meaningful step toward your reproductive health goals. (And as always, of course, talk to your doctor before implementing any health changes)

How Alcohol Impacts Fertility 🍸

Alcohol consumption can have varied effects on fertility, depending on the amount and frequency. Research shows that excessive alcohol use can disrupt hormone levels, interfere with ovulation, and impact sperm quality in men. Even moderate drinking might have subtle effects on reproductive health over time. Studies have found that despite what some believe may be a relaxing sensation, there can be some benefits from pausing drinking if you’re on or thinking about trying to birth children, such as:

• Hormonal Balance: Alcohol can interfere with hormone regulation, which is crucial for ovulation and sperm production. Taking a break from drinking gives your body a chance to recalibrate.

• Improved Sleep and Stress Management: Quality sleep and stress management are essential for fertility, and alcohol often disrupts both. A dry month can help reset your natural sleep patterns and lower stress levels.

• Healthier Habits Overall: When you cut out alcohol, you’re more likely to make other healthy choices, such as eating nutrient-dense foods, staying hydrated, and being more active—all supporting fertility.

But the real question is, can one month help you?

We spoke to two nutritionists about whether Dry January could be a meaningful step for your reproductive health. Here’s their advice (and, of course, you should check with your doctors as well):

Alice Figueroa, a registered dietitian and founder of Alice in FoodieLand, emphasizes that Dry January is “an excellent goal to set for the New Year,” especially after the indulgent holiday season.

“The current recommendation for women is one drink per day and no more than seven per week (for men, that amount is doubled),” Figueroa explains. “During the holidays, it’s easy to overconsume alcohol due to social pressures, seasonal depression, or anxiety. Alcohol can contribute to excess calorie intake, higher blood sugar levels, and increased insulin resistance. It can also affect long-term sleep quality.

“When working with patients who are trying to improve their metabolic health and fertility, one of the first changes I recommend is mindful alcohol consumption. Starting the New Year with a break from alcohol can be a healthy way to reset.”

A Doula’s Take on Alcohol and Fertility

Katia Powell-Laurent, founder of Hued Mamas Co. and a doula currently on her own fertility journey, shares a similar perspective. She has chosen to abstain from alcohol altogether.

“Our kidneys and liver are responsible for clearing toxins and metabolizing what we consume. As soon as you drink alcohol, your liver has to stop what it’s doing to remove the toxins,” Powell-Laurent explains. “If you’re on a journey to motherhood, pouring everything into this process—nutrition, lifestyle changes, and reducing toxin exposure—then alcohol should be on the list of things to pause or eliminate.

“Mainstream media often tells us to relax with a glass of wine or enjoy a cocktail in moderation, but if you’re all-in on your fertility journey, it’s worth reconsidering. Alcohol is a toxin, and your body has to work hard to process it. Taking a break, even for just a month, can help. But ideally, I recommend clients who are trying to conceive to avoid alcohol entirely.”

Making Dry January Work for You

Both experts agree that Dry January isn’t just about cutting alcohol—it’s about setting an intention to prioritize your health and fertility. If you’re worried about feeling left out socially, Powell-Laurent offers a practical tip: “Plan ahead. Many restaurants now serve non-alcoholic drinks in elegant glasses, so you can still enjoy the social experience without feeling excluded.”

And be careful of the non-alcoholic beers, wines, or spirits that may be included in those mocktails since they too sometimes have trace amounts of alcohol.

The Bottom Line

Starting the New Year with Dry January can be a powerful way to reset, reflect, and take control of your health—especially if you’re navigating your fertility journey.

If you’re considering Dry January as part of your fertility journey, here are some tips to make it successful and sustainable:

• Set Clear Intentions: Focus on your fertility and overall health as motivating factors for staying dry this month.

• Find Support: Connect with others doing Dry January or involve your partner to make the experience more enjoyable.

• Replace Habits: Swap alcoholic beverages with mocktails, herbal teas, or sparkling water to maintain your social rituals. Check out some of our favorite mocktail recipes:

  • Mojito Mocktail

  • The Classic Margarita

  • Pomegranate Spritzers

And don’t worry if you slip up and have a drink or two during your journey. Remember, the goal isn’t perfection—it’s progress. Do you have a favorite mocktail recipe or tips for someone considering cutting back on alcohol consumption this year? Let us know in the comments!