Age and Fertility: Key Factors to Know and Tips to Improve Your Chances of Conception

When it comes to starting or expanding a family, one of the most significant factors influencing fertility is age. While it's true that modern medicine and lifestyle changes have expanded the possibilities for conception, the natural relationship between fertility and age remains an essential consideration for those planning a pregnancy. 

How does age affect fertility? 

Fertility naturally declines as we age, primarily because the quantity and quality of eggs diminish over time. Women are born with a finite number of eggs - approximately 1 to 2 million at birth, but by puberty, this number drops to about 300,000, and with each menstrual cycle, a portion of those eggs are released or lost. 

Fertility in Your 20s 

Your 20s represent the peak of fertility. Eggs are generally of the highest quality, and the chances of conception per cycle are around 25-30%. Miscarriage rates and chromosomal abnormalities are also lower at this age. 

Fertility in Your 30s 

By your early 30s, fertility remains relatively strong, but a gradual decline begins which becomes more pronounced after age 35, a stage often referred to as “advanced maternal age.” At this point: 

• The chance of conception per cycle drops to around 15-20%. 

• The risk of miscarriage increases. 

• Chromosomal abnormalities in eggs become more common. 

Fertility After 35 

After age 35, the pace of age-related fertility decline accelerates and by age 40, the chance of conception per cycle drops to about 5%.

This doesn’t mean pregnancy is impossible - many women conceive naturally or with assistance in their late 30s or early 40s - but it does require more planning and often medical support. 

Age and pregnancy success rates 

Understanding age and pregnancy success rates is important when planning for conception: 

Under 30: Most women have a high likelihood of conceiving within a year of trying. 

30-34: The odds remain strong, with 86% of couples conceiving within a year. 

35-39: About 78% of couples conceive within a year. However, the chances of needing fertility treatments like IVF increase. 

40 and Beyond: The natural conception rate drops significantly, but assisted reproductive technologies, such as IVF or egg donation over age 30, can improve outcomes. 

Tips for Getting Pregnant at 30–35 

If you’re in your 30s and trying to conceive, a proactive approach can boost your chances.  

1. Know your ovulation cycle

Timing intercourse around ovulation is key to conception. Use ovulation predictor kits, basal body temperature tracking, or fertility apps to identify your most fertile days. 

2. Maintain a healthy weight

Both being underweight and overweight can affect hormone levels and ovulation. Aim for a balanced diet and regular exercise to support optimal fertility. 

3. Manage stress

High stress levels can interfere with ovulation. Incorporate stress-reducing activities like yoga, meditation, or mindfulness practices into your routine. 

4. Cut out harmful habits

Smoking, excessive alcohol consumption, and recreational drug use can all impair fertility. Eliminating these habits can improve your chances of conception. 

5. Consider preconception supplements

Certain supplements, such as folic acid, vitamin D, and CoQ10, can support reproductive health. These can also address some age-related fertility issues by improving egg quality. 

Improving fertility in your 30s 

In addition to the tips above, there are specific steps you can take to maximise fertility during your 30s: 

1. Seek professional advice early

If you’ve been trying to conceive for six months without success (or a year if you’re under 35), consult a fertility specialist. Early intervention can help identify and address any underlying issues. 

2. Explore fertility testing

Tests like AMH (anti-Müllerian hormone) and antral follicle count can provide insights into your ovarian reserve. This information can help you make informed decisions about family planning. 

3. Consider fertility preservation

If you’re not ready to start a family but want to safeguard your options, egg freezing (oocyte cryopreservation) can preserve your eggs while they’re still at their best quality. Learn more here.

4. Male health matters

Remember, male fertility also declines with age, though at a slower rate. Encourage your partner to adopt a healthy lifestyle and consider supplements like zinc and selenium to support sperm health. To view our recommended supplements for male fertility, tap here.

Supplements for age-related fertility issues 

Supplementation can play a significant role in improving fertility as you age. Here’s a look at some of the most effective options: 

1. Coenzyme Q10 (CoQ10)

CoQ10 supports mitochondrial function in eggs, improving their energy production and quality - particularly beneficial for women over 30. 

2. Vitamin D

Vitamin D supports ovarian health and hormone regulation. Studies suggest that women with optimal vitamin D levels have higher pregnancy success rates. 

3. Omega-3 fatty acids

Omega-3s reduce inflammation and improve blood flow to reproductive organs, supporting egg quality and implantation. 

4. Folate (Folic Acid)

Folate is essential for DNA synthesis and cell division, crucial during egg maturation. It’s also vital for preventing neural tube defects during early pregnancy. 

5. Myoinositol

This nutrient helps regulate ovarian function and can improve egg quality, particularly for women with Polycystic Ovary Syndrome (PCOS). 

For those looking for a collection of supplements formulated specifically to support egg health, we recommend Zita West Ultimate Egg Health Pack. Learn more here.

Exploring egg donation over age 40 

For some women, particularly those over 40 or with diminished ovarian reserve, egg donation may be the best path to conception. Donor eggs are typically from younger women, which means they have a higher chance of resulting in a successful pregnancy. 

While this route can be emotionally and financially challenging, it offers high success rates, often exceeding 50% per cycle in women using donor eggs. 

Lifestyle changes to support fertility 

Supplements alone aren’t enough to counteract age-related fertility decline. Making comprehensive lifestyle changes can have a significant impact: 

1. Adopt a fertility-boosting diet

Focus on whole, nutrient-dense foods such as: 

Leafy greens (spinach, kale) 

Nuts and seeds (walnuts, flaxseeds) 

Lean proteins (chicken, fish) 

Whole grains (quinoa, brown rice) 

Learn more about eating to support your fertility here.

2. Limit caffeine and alcohol

While moderate caffeine consumption is unlikely to affect fertility, excessive amounts can reduce your chances of conceiving. Similarly, limiting alcohol can improve hormonal balance. 

3. Stay active - but don’t overdo it

Regular exercise can improve fertility, but excessive or high-intensity workouts may disrupt ovulation. Aim for moderate, consistent activity. 

4. Prioritise sleep

Lack of sleep can disrupt hormone levels, including those that regulate ovulation. Aim for 7-8 hours of quality sleep per night. 

While age is a significant factor in fertility, it’s important to remember that it’s not the only one. With the right knowledge, support, and lifestyle changes, many women successfully conceive in their 30s and beyond.