Thanks to advances in healthcare and technology, more women are delaying pregnancy for their reasons. However, our bodies aren’t immune to biology, and age does affect fertility. According to ACOG, by age 30, our ability to get pregnant begins to decline. By our mid-30s, becoming pregnant can be much more challenging but not impossible. Here are ten ways to increase fertility after age 35.
Can I Get Pregnant if I'm Over 35 Years Old?
It is not unheard of for a woman to get pregnant over the age of 35 or even 40. In a recent study of close to 3,000 women, 73% of women aged 35-40 who had sexual intercourse at least twice a week conceived after 12 menstrual cycles. If you are 35+ and trying to conceive (TTC), you may have to be more intentional– tracking your ovulation, knowing your peak fertility days, and making some lifestyle changes.
What Are the Challenges When Trying to Conceive After 35?
There are a few reasons why fertility declines as we age. Ovulation, egg quality and a regular menstrual cycle are some main issues.
- Less frequent ovulation: As women get closer to menopause, they may ovulate less frequently, meaning fewer chances to conceive
- Egg number and quality: Women are born with a finite number of eggs, and that number decreases with age. The remaining eggs are older and less likely to fertilize.
- Decrease in cervical fluid: cervical fluid protects sperm while it travels from the birth canal to fertilize the eggs. After 35, fluid production declines.
Other reasons may be reproductive health issues like fibroids, endometriosis or PCOS, or the development of chronic health conditions.
How to Improve Your Fertility After 35
Getting pregnant over 35 isn’t impossible; it’s just not as easy as someone in their 20s. The good news is, for healthy couples, the chances of conceiving do not drastically drop until closer to age 40, and even then, there is still a chance. The following are some ways to improve fertility and increase your chances of conceiving.
1. Follow a Fertility-Friendly Diet
Following a fertility-friendly diet can improve your chances of conceiving by supporting overall reproductive health. A recent large-scale metadata review suggests that a diet rich in seafood, poultry, whole grains, fruits, and vegetables is linked to better fertility in women and improved semen quality in men. To optimize your diet, opt for organic produce and poultry when possible, and incorporate plenty of omega-3-rich foods like salmon and sardines while minimizing mercury exposure by avoiding high-mercury fish like tuna. Cut back on red meat and processed foods, and focus on meals made from whole, nutrient-dense ingredients. Don’t forget to include folate-rich foods (or a supplement!), such as leafy greens and legumes, as folate is critical in reproductive health and early pregnancy development.
2. Maintain a Healthy Weight
As we age and our hormones fluctuate, it’s harder to maintain a healthy weight. Being either underweight or overweight can disrupt your hormonal imbalance and impact fertility. For example, being underweight can lead to deficiencies in nutrients and hormones like estrogen. Being overweight is linked to lower levels of sex hormone-binding globulin (SHBG), which helps regulate important sex hormones such as estrogen. Aim for a healthy BMI between 18.5 and 24.9 to boost your chances of conceiving. Achieving and maintaining a balanced weight can help ensure your hormones function optimally for fertility.
3. Skip the Alcohol and Cigarettes
Research has consistently shown that both smoking and drinking are linked to diminished fertility. While vaping has only recently grown in popularity and has less research, e-cigarette aerosols often contain toxins known to harm fertility. If you're trying to conceive, you should quit smoking and vaping entirely while drastically reducing alcohol consumption. These changes can help protect your reproductive health and improve your chances of getting pregnant.
4. Stay Active
Regular physical activity has so many benefits for your fertility and overall health. It can help you maintain a healthy weight, lower stress levels and support your heart health. Bonus: people who are active during pregnancy tend to have easier and shorter labor and deliveries!
5. Track Your Ovulation
You can skip tracking your period on a calendar or app and instead invest in an ovulation predictor kit. These kits are generally the most accurate for predicting ovulation if you have a regular cycle, as they detect a surge in luteinizing hormone (LH), which typically occurs 24-36 hours before ovulation. Since sperm can survive in the body for up to five days, consider using kits that also track estrogen spikes, which happen before the LH surge, to increase your chances further. However, if you have PCOS, the kit may not be as reliable, as it causes elevated LH levels.
6. Take a Supplement
Taking prenatal vitamins while trying to conceive is a smart move. These vitamins are packed with folic acid and other key nutrients that support your body and prepare it for pregnancy. Starting early ensures you're giving your future baby the essentials it needs from the very beginning. Research shows that higher doses of folic acid can help reduce infertility risk, lower the chances of miscarriage, and lead to better outcomes in fertility treatments. Our prenatal multivitamin is full of nutrients to support your fertility journey.
7. Consider Your Exposure to Chemicals and Plastics
There is growing evidence that excessive exposure to chemicals found in some plastics and fragranced products may negatively impact both female and male fertility. While it's impossible to avoid these chemicals altogether, don't stress—there are simple steps you can take to reduce exposure. For example, skip microwave meals and opt for natural or plant-based cleaning products. Small changes can make a big difference.
8. Try to De-Stress
Stress can wreak havoc on your physical and psychological health. While science is still uncovering the link between stress and fertility, one thing is clear: stress isn’t good for anybody. For women trying to conceive at any age, finding ways to relax can benefit both mind and body. Think about ways to offload responsibilities—can you delegate more at home or work? What helps you unwind? Finding time to relax is key, whether it’s yoga, meditation, or a lighthearted Netflix binge.
9. Don’t Forget the Men
Men’s fertility also decreases with age, and in about one-third of couples, infertility is due to the man–though we don’t talk about it as much. Advanced paternal age is linked to declining sperm quality and an increased risk of chromosomal abnormalities and genetic diseases. Men can also take steps to improve their fertility, such as maintaining a healthy weight and ensuring they have healthy sperm.
10. See your doctor
If you're over 35 and trying to conceive, it's important to consult a fertility specialist sooner rather than later. Age not only impacts your chances of conceiving but also the success of fertility treatments. If you've been trying for six months without success, it's a good idea to schedule fertility screening for both you and your partner. And if you're 40 or older, seeing a doctor as soon as you decide to try is the best course of action to address any potential issues quickly.
With the right lifestyle changes and tools, you can get pregnant after age 35.
