It’s Not Too Late! 8 Natural Ways to Boost Your Fertility In Your 30s

It’s your journey—lean into it.

By Edie Horstman

If motherhood is aligned with your dreams and goals, you might be left wondering, is it too late to boost my fertility? Good news! It’s probably not—and the research proves it. Women are giving birth later. These stats are the tip of the iceberg: Between 1990 and 2019, the median age for first-time births rose from age 27 to 30. This is the highest age on record. Women are progressively choosing to conceive in their 30s and 40s. This is for a myriad of reasons—personal, professional, financial, and more.

Today, we’re diving into a topic that’s near and dear to my heart: natural ways to boost your fertility in your 30s. Getting pregnant in your 30s isn’t as dire as we’re lead to believe (far from it, actually). Knowledge is power. With these tips, you can learn to improve your fertility and increase your chances of conceiving.

Megan Roup stretching outside_fertility in your 30s
Image by Michelle Nash
Edie Horstman
Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Fertility and Age: What the Research Says

Yes, fertility begins to decline as we age. This is inevitable. However, it’s not nearly as dramatic as most think. When I first learned that fertility drops in our late 20s (and decreases faster at age 35), I essentially pictured a slim-to-none chance of conceiving after 38. This is not the case. Realistically, it’s more of a dip—not a nosedive—at 35.

A reassuring study found that women ages 30-34 have an 86% chance of getting pregnant within one year of trying, and a 94% chance of conceiving after two years. For women ages 35-39, there’s an 82% chance of conceiving after one year, and a 90% chance of conceiving after two years. Although these percentages are slightly lower than women ages 19-26, they’re still very hopeful.

How Lifestyle Impacts Fertility

No surprise here: Lifestyle has an impact on just about every part of health and wellbeing—including fertility. Luckily, there are a variety of lifestyle habits you can implement to protect your egg quality, reproductive organs, and hormone health. In turn, all of these things support optimal fertility!

Prioritizing quality sleep, balancing blood sugar, and incorporating moderate exercise have all been shown to increase fertility. Thanks to the power of a balanced, well-nourished lifestyle, you can slow your internal clock. In fact, it’s possible that reproductive health has less to do with chronological age and more to do with biological age. At any rate, now’s the time to incorporate natural ways to boost your fertility in your 30s.

how to host an outdoor party with friends_fertility in your 30s
Image by Michelle Nash

8 Ways to Boost Your Fertility in Your 30s

Below are eight natural ways to improve your chances of getting pregnant in your 30s. I hope these tools give you direction, guidance, and hope. Whether you’re in your early, mid, or late 30s, it’s not too late to improve your chances of conceiving.

Be sure to consult with your primary care physician or health care provider before making changes to your diet and lifestyle.

Stop Stressing About Your Timeline

Your life, your timeline. Trust the unfolding. Stressing about your age, wallowing in should-haves, and berating yourself for not trying to get pregnant sooner will only hinder—not help—your chances of conceiving. This negative attitude will only leave you feeling guilty, frustrated, and emotionally drained.

There is no shame in living a life filled with memories, experiences, and learning opportunities. Looking at things from a different lens, that’s a fertile life.

Fertility is more than conception and reproduction. Fertility is about being full, creative, productive, and vibrant.

meditation room, candle, journal, camille's house, morning routine_fertility in your 30s
Image by Michelle Nash

Work With Your Doctor

Before trying to conceive, talk to your provider. Let them know you’re planning to have a family. Together, review your menstrual cycle. Ask to have labs done to rule out conditions like hypothyroidism, amenorrhea, and polycystic ovarian syndrome. Blood tests can also rule out nutrient deficiencies (which can impair fertility). In essence, your doctor can help you take a proactive approach to getting your body ready. Set yourself up for success!

Replenish Nutrients Lost From Birth Control

Speaking of nutrient deficiencies, let’s talk about birth control. Unfortunately, there’s no denying that birth control pills deplete the body certain vitamins and minerals. Eating a variety of foods—as well as taking a multivitamin and/or prenatal—can help replace valuable nutrients. However, we want remember that supplements are here to supplement, not replace a nutrient-devoid diet. This is another reason why you want your nutrient levels checked before trying to conceive. You might need a higher dose of some vitamins and minerals, like B vitamins. Again, a blood panel will help with this.

Ashleigh Amoroso spring happy hour crudités platter_fertility in your 30s
Image by Michelle Nash

Focus on Anti-Inflammatory Foods

When it comes to a nutrient-rich diet to boost your fertility in your 30s, think anti-inflammatory. Include plenty of antioxidant-rich and anti-inflammatory foods, drinks, herbs, and spices. This will help guard against one of the surmised declines in fertility: oxidative stress. This stress can have a negative effect on egg quality. Ultimately, we want to consume a variety of food that’s as close to the land (or sea) as possible. Whole, minimally-processed foods support female—and male—fertility.

Make Sure You’re Eating Enough

Three of the most important things in nutrition for fertility are eating enough, consuming a variety of high-quality ingredients, and keeping blood sugar balanced. Eating enough (which most women aren’t doing!) ensures your body has enough energy to fuel the very energy-intense process of developing a mature egg, ovulating, conceiving, and carrying a baby to term. Secondly, variety ensures your body is getting the vitamins and minerals it needs for optimal reproductive wellbeing.

Rigatoni with Brussels Sprouts, Kale Pesto, and Lemon_fertility in your 30s
Image by Michelle Nash

Balance Your Blood Sugar

While eating enough is key, so is keeping your blood sugar balanced. Blood sugar stability decreases inflammation in the body, supports optimal sleep, and improves fertility. In fact, studies show that in women, elevated blood sugar levels and insulin resistance can complicate ovulation, making menstrual cycles less predictable. In turn, this can lead to fertility issues. Not sure where to begin? Check out our 7-day blood sugar meal plan!

More Sleep, Less Stress

We’re often so focused on food and fitness that we totally skip over two incredibly important roles in our fertility journeys: sleep and stress. Not only do both of these impact reproductive and overall wellness, but they also support nutrition and exercise. After all, it’s hard to eat well and be active when you’re tired and stressed out. Plus, stress and sleep quickly throw blood sugar out of whack. Here are some quick tips to support restorative rest and stress relief:

  1. Do more of what makes you happy. Cliché, I know. But joy and pleasure are essential. Watch your favorite movie, buy yourself flowers, take a bath, get frisky with your partner, etc.
  2. Get outside and disconnect from your digital life. Time in nature is rejuvenating and healing on so many levels.
  3. Limit your screen time before bed. Easier said than done, but this article has helpful hacks. Journal or read a book instead. Do what works for you!
  4. Find an acupuncturist near you. Most health insurance plans cover acupuncture!
Megan O'Neill coffee and monstera plant_fertility in your 30s
Image by Belathée Photography

Slow Your Internal Clock With Meditation

Research shows that meditation has the potential to reverse—or at the very least, stave off—age-related changes that can negatively affect fertility. Aim to practice yoga and/or meditate 2-3 times a week (or more, if time permits). And it doesn’t have to be an hour-long practice! Get started with whatever time you have—even five minutes a day can do wonders.