How to Boost Fertility in Your 30s

While it's true that fertility naturally declines with age, being in your thirties doesn't mean getting pregnant is impossible. Let's explore how age affects fertility and discuss practical steps to enhance your chances of conception.

Is it harder to get pregnant in your 30s?

It can be harder to get pregnant in your thirties compared to your twenties, but plenty of women have children in their thirties. In fact, the most common age women in the United States have children is 30-34.

Your peak reproductive years are between the late teens and late twenties. Fertility starts to gradually decline in your early thirties and generally sees a more noticeable change after age 35. Women are born with a set number of eggs, and as time passes, both the quantity and quality of these eggs can decrease. However, it’s important to remember that many women in their thirties still have successful pregnancies. 

Research shows that at age 30, there’s about a 75% chance of conceiving within the first year. This likelihood drops to 66% at age 35 and then to around 44% by age 40. That said, these stats are averages, and it’s not to say that you’ll have difficulty getting pregnant the minute you hit your thirties. Truth is, fertility is a lot more nuanced than most of us are led to believe — and it’s influenced by more than just your age.

While 35 is often highlighted as a significant milestone, the true "fertility cliff" may actually be closer to age 40. The decline in fertility is more of a continuum rather than a sudden drop, and it varies from one woman to another. 

Another big age-related factor isn't so much whether you're able to get pregnant, but rather carrying a pregnancy to term. A large study with over 1.2 million pregnancies found that the risk of miscarriage is around 10% for women aged 20–24. This risk tends to increase more dramatically after age 35, surpassing 20%, and it goes up to nearly 55% by age 42 for intended pregnancies.

That's why educating yourself about age-related fertility decline is so important for anyone considering starting a family. While you can’t increase the number of eggs you have, there are definitely steps we can take to support our fertility and overall health — especially in your thirties.

How to boost fertility in your 30s

While you can't stop the natural aging process, several lifestyle choices can positively impact fertility.

1. See a fertility specialist

While it’s true that some lifestyle changes can impact fertility in your thirties, there are also factors you might not have control over. The first step is to understand where you’re at and rule out any medical issues that could make getting pregnant more challenging.

If you’ve been trying to conceive for a year without luck (or six months if you’re over 35), it’s a good idea to chat with a fertility specialist. They can help identify any underlying concerns and talk about possible treatments or options available to you.

The idea of seeing a fertility specialist might feel daunting, and many people worry that it means a one-way ticket to in vitro fertilization (IVF), but that’s not always the case. Sometimes, it's just about getting some helpful insights into your menstrual cycle, or the health of your eggs and fallopian tubes. 

And if IVF — or any other fertility treatment — does become an option, finding a doctor you like and trust from the start can make a big difference in addressing any questions or concerns you might have along the way. 

2. Optimize your diet

There’s no conclusive evidence that specific “fertility-friendly diets” increase your chances of conceiving naturally, but eating a nutritious diet can support overall health and reproductive function. 

Diets rich in whole grains, fruits, vegetables, lean proteins, and healthy fats are associated with better fertility outcomes for both men and women. Meanwhile, diets high in saturated fats and added sugar have been linked to lower fertility outcomes.

While it’s unclear what the connection between diet and fertility is, it’s indisputable that overall eating habits affect your health. But before you go cutting out entire food groups from your diet, speak to a fertility specialist. 

3. Achieve and maintain a healthy weight

Research shows that both men and women with a low or high body mass index (BMI) had a harder time conceiving than those whose BMI was in a healthy range. Both being underweight and overweight can affect ovulation, and therefore your likelihood of conceiving naturally. 

It’s worth pointing out, however, that BMI itself is flawed. It doesn’t take into account muscle mass, fat distribution, age, sex, ethnicity, or other lifestyle factors (such as whether you smoke or drink). 

While medical literature has linked BMI with fertility outcomes, it’s not the be-all and end-all. “Healthy” is subjective when it comes to body weight, but it’s helpful nonetheless to know that it might affect your chances of conceiving. Many fertility clinics in the US also restrict access to IVF to patients with a certain BMI. 

If you’re concerned about whether your weight could affect your fertility, speak to a healthcare provider — ideally, one with a “health at every size” approach. 

4. Work out – but don’t overdo it 

Moderate exercise can help you maintain a healthy weight and reduce stress, both of which are beneficial for fertility. However, too much intense exercise may have the opposite effect, making it important to find a balanced routine.

In your thirties, excessive exercise might hinder your chances of getting pregnant. Some studies suggest that intense workouts can disrupt ovulation or lead to implantation failure. On the other hand, a sedentary lifestyle is also associated with infertility. It's essential to discuss your workout routine with your doctor, who can advise you on whether you should ease off or increase your exercise.

5. Track your menstrual cycle

If you're trying to get pregnant, something as simple as tracking your menstrual cycle can be incredibly helpful for a few reasons:

1. Identifying the fertile window: Tracking helps pinpoint ovulation and the days leading up to it, which is crucial for timing intercourse to maximize chances of conception. Every woman's cycle is unique, and tracking helps identify personal patterns, making it easier to predict fertile days accurately.
2. Increasing awareness of overall health: The menstrual cycle is an indicator of general health. Tracking can help identify irregularities that might affect fertility, allowing for timely medical intervention if needed. Periods can also become more irregular in your late thirties, as you approach perimenopause. 
3. Improving timing of fertility-focused intercourse: Studies suggest that 85-90% of couples without subfertility can conceive within six months through properly timed intercourse during the fertile window.
4. Providing valuable data for healthcare providers: Detailed cycle tracking information can be helpful when consulting with doctors about fertility concerns.

Tracking your menstrual cycle can be a wonderful way to gain insights into your body and understand your reproductive health better. While it won't directly increase fertility, it empowers women — especially those in their 30s who might be concerned about age-related changes in fertility — to make informed decisions about conception. At the very least, it can help you plan unprotected sex to boost your chances of conceiving.

Remember, tracking is just one piece of the puzzle. It’s best when combined with other healthy habits and, of course, guidance from your healthcare provider. If you have irregular cycles or any specific health concerns, chatting with a medical professional can help you get personalized advice to support your journey.

6. Limit alcohol intake

High alcohol consumption has been linked to decreased fertility. Research suggests that high alcohol consumption might make it harder to conceive. In fact, studies indicate that women who drink alcohol could experience a 13% lower chance of getting pregnant in a single menstrual cycle compared to those who don’t drink. Even light drinking can have a negative effect. If you’re actively trying to get pregnant, or considering fertility treatments, taking a break from alcohol might be a smart move to boost your chances of success (and benefit your overall well-being).

7. Avoid smoking 

Smoking cigarettes can hurt female fertility in a few important ways. It can lower the quantity and quality of your eggs, speeding up the natural decline of ovarian reserves. The harmful chemicals found in cigarettes, such as nicotine and carbon monoxide, can damage eggs, making them more vulnerable to genetic issues. This can lead to challenges with getting pregnant and an increased risk of miscarriage.

Additionally, smoking can throw hormone levels off balance, leading to irregular menstrual cycles and potential ovulation problems. Even if a woman does conceive, smoking during pregnancy can increase the risk of complications like premature birth, low birth weight, and developmental issues for the baby.

The good news is that quitting smoking can make a big difference in fertility, with benefits starting almost right away. Within just a few months of giving up those cigarettes, circulation improves and the body begins to repair reproductive damage, which can boost the chances of having a healthy pregnancy.

8. Manage stress

Stress can have a significant impact on female fertility, affecting both the body’s natural reproductive processes and certain behaviors that influence conception. 

When you're stressed, your body releases more cortisol, which activates the hypothalamic-pituitary-adrenal (HPA) axis. This can throw off the delicate balance of the hypothalamic-pituitary-ovarian (HPO) axis, which regulates ovulation. As a result, stress can delay or even prevent ovulation, making it harder to conceive. It can also suppress the surge of luteinizing hormone (LH) needed for ovulation, which means the egg might not be released at all. To make matters trickier, chronic stress can lower progesterone levels, a hormone crucial for maintaining a healthy cycle and supporting early pregnancy.

Many women notice that stress leads to irregular periods, which is no surprise since hormonal imbalances can cause missed or unpredictable cycles. Stress can also mess with ovulation timing, meaning it might not happen when you expect it to. Even if ovulation occurs, high cortisol levels and oxidative stress can lower egg quality, making conception more difficult. Stress-related hormone changes can also interfere with implantation by affecting the uterine lining, which is essential for a fertilized egg to attach and grow.

Beyond the physical effects, stress can influence behaviors that negatively impact fertility. Many women find that stress lowers their libido, which can lead to less frequent intercourse during the most fertile days of the cycle. Stress can also push people toward unhealthy habits like smoking and drinking more alcohol, all of which have been linked to decreased fertility.

Scientific research backs up these concerns. Studies show that women with high levels of salivary alpha-amylase (a stress marker) take about 29% longer to conceive than those with lower levels. Chronic stress has also been linked to longer time-to-pregnancy (TTP) and higher rates of infertility.

The good news? While stress can make it harder to get pregnant, it doesn’t make it impossible. Managing stress through relaxation techniques, therapy, exercise, or mindfulness can help bring hormone levels back into balance and improve reproductive health. Reducing stress won’t guarantee pregnancy, but it can certainly increase the chances of conception while also improving overall well-being.

9. Consider prenatal vitamins

If you’re actively trying to get pregnant, you should consider taking prenatal vitamins. Prenatal supplements contain a mix of folic acid, calcium, iron, and vitamin D — all of which can support a healthy pregnancy (for you and the fetus).

Some research also shows that folic acid can increase your chances of getting pregnant. It’s worth noting, however, that supplements alone aren’t enough, but they can be a welcome addition before and during pregnancy. 

10. Don’t shoulder all the responsibility 

We often forget that fertility is a team effort, and men play an essential role in the journey to conceive. Just like women, men might notice changes in their fertility as they hit their thirties.

Research indicates that after age 30, sperm quality and motility can start to dip. By age 35, semen volume and total sperm count may gradually decline. These shifts can sometimes make it take longer to achieve pregnancy and can increase the chances of miscarriage or pregnancy loss.

It’s important to realize that male fertility challenges are more common than many think. Studies show that male fertility is involved in about 20–30% of infertility cases, and around half of all couples facing infertility are affected by male-related issues.

For men over 30, embracing healthy lifestyle choices can make a big difference. A balanced diet, regular exercise, avoiding smoking and excessive drinking, and keeping stress in check can all help boost sperm health. By taking these steps, men can play a proactive role in their fertility journey, highlighting the importance of shared responsibility when it comes to starting a family.

FAQ

How can I increase fertility at 30?

At 30, your fertility is still looking pretty good, and it’s totally normal to start thinking about how to support your reproductive health as you get older. One of the best things you can do is focus on your overall health. Eating a balanced diet packed with vitamins, minerals, and antioxidants can really help keep your reproductive system in great shape. Nutrients like folic acid, vitamin D, and omega-3 fatty acids are super important for supporting fertility. Try to include plenty of whole foods, healthy fats, lean proteins, and a colorful array of fruits and veggies in your meals. This can help keep your hormones balanced and improve egg quality. Regular exercise is key too. Staying active can help you maintain a healthy weight and keep your menstrual cycle regular. Just remember to find a good balance — too much intense exercise or being underweight could actually affect fertility, so aim for a moderate, consistent routine. Also, managing stress is really important. Chronic stress can throw your hormones off balance, which can impact ovulation and even egg quality. Finding time for relaxation each day, whether it’s through meditation, yoga, or just some quiet time, can make a big difference in your fertility. It's also wise to avoid smoking and limit alcohol. Smoking, in particular, can speed up the decline in egg quality and lead to fertility issues. Limiting alcohol and cutting back on caffeine can help keep your hormone levels in check, so staying mindful of these can be beneficial for your reproductive health. Lastly, keeping track of your menstrual cycle can help you get to know your body better and spot your most fertile days — super handy when you're trying to conceive. If you have any worries about your fertility, chatting with a healthcare provider is a great idea. They can help you create a personalized plan to boost your chances of conception.

‍