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Boost Fertility in Your 30s

With fertility, age is a major factor. As you enter your 30s, the chances of conception are high. But also, when you reach 40, it becomes more difficult to conceive, and you have a higher risk of pregnancy complications, miscarriage or chromosomal issues. Studies have shown that 1 in 4 women in their early 30s get pregnant quickly. If you plan to start a family and want to boost your fertility in your 30s naturally, there are many things that you can do to have a better chance of a healthy pregnancy. Read on to know more about it.

Book an online Appointment with Dr. Satya Balasubramanyam for all your Fertility concerns.

Know about Ovarian Reserve

One of the important factors affecting the chances of pregnancy in the 30s and beyond is the ovarian reserve. A woman’s egg quality and quantity directly determine the potential of reproduction. A 20-week-old fetus starts with 6 to 7 million eggs, which falls to about 1 to 2 million at birth. It drops to about 5 lakh by puberty. From then to menopause, women are said to ovulate about 500 eggs, and the rest dissolve.

The quality of eggs is at its peak in the 20s and early 30s, then it declines. While some women in their 20s have a few damaged eggs, when a woman hits her 30s, most of the eggs become damaged.

So, if you plan to start a family, you should determine your ovarian reserve by getting a simple blood test. This test shows the level of AMH (Anti-Müllerian hormone) and follicle-stimulating hormone FSH. These levels give doctors an indication of the ovarian reserve and also assess the chances of pregnancy. Knowing these levels helps in determining how to improve fertility in your 30s.

Ways to Boost Fertility in 30s

Regular Medical Checkups

Whether it is to increase male fertility or female fertility, it starts with an understanding of reproductive health. Regular visits to the doctor for medical checks, as well as fertility and hormone testing, can help understand if any medical conditions may affect your reproductive health. It also helps to address potential problems that are hurdles to conception and pregnancy. If you have been trying for more than a year, healthcare providers suggest visiting a fertility specialist. Knowing your reproductive health means that you can get help and advice faster, as timing is important in getting pregnant in your 30s. By going for frequent checkups and screening for fertility issues, you can enhance your likelihood of a successful pregnancy.

Physical Exercise

Physical exercise of about 150 minutes a week is essential for overall mental and physical health. This exercise can be anything from a gym session to a brisk walk, swimming or yoga. 30 to 60 minutes of exercise daily can reduce the risk of infertility. It can balance your hormones, boost your mood, manage stress and provide more energy. Ensure that you do moderate exercise and maintain a healthy weight. Eat nutritious and balanced food so your periods and ovulation are on time. If your weight is too high or too low, it can affect the hormone balance, affecting your conception.

Consume a Healthy Diet

When trying to conceive, reduce the intake of processed foods as they have high saturated fats. Instead, choose to increase the consumption of vegetables, grains, fruits, fish, etc., which are rich in antioxidants. Eating a healthy diet while trying to have a baby helps maintain a healthy BMI and body weight. It is also a good idea to start taking prenatal vitamins that contain folic acid to prevent anaemia and neural tube defects. Talk to your doctor for additional supplements like Vitamin D, B12, etc., as studies show they enhance egg quality.

Limit Caffeine and Alcohol

Getting pregnant after 30 becomes difficult if you consume too much caffeine or alcohol. So, it is best to have alcohol and caffeine in moderation. Studies have proven that long-term consumption of alcohol impacts sperm quality. For women, if you are trying to have a baby, consume in moderation, as you may find out after a few weeks that you are pregnant. So it is better to go accessible than regret it later.


Stress can lead to hormonal imbalance, cause irregular periods and even irregular ovulation. It reduces sex drive and also affects intimacy. Manage stress by looking for coping mechanisms to boost fertility. Try relaxation techniques like yoga, meditation, breathing exercises, etc. If these self-help techniques do not work, you should seek professional help.

Get Enough Sleep

To increase fertility in women, healthcare providers recommend you get at least 7 hours of sleep every night. Good sleep is associated with good health, which includes reproductive health. Lack of sleep affects the circadian rhythm, which affects the hormones and your periods and fertility. So it is important to have a healthy sleep schedule, switch off screens a few hours before bedtime, and have a routine to wind down, which could include a hot bath or whatever helps you relax. It is easy to fall asleep when calm, dark and quiet, so create a peaceful environment to get good sleep.

Track Your Menstrual Cycle

Tracking your menstrual cycle helps increase your pregnancy chances. Knowing when you ovulate means that you know your fertility window, which is usually 6 days, including the 5 days leading to ovulation and the 6th day, which is the day of ovulation. This window is critical as it is when you are highly likely to get pregnant.

You can track your menstrual cycle using an app on your phone or a manual calendar. You can mark when you get your period along with the symptoms. A normal menstrual cycle lasts from 21 to 35 days; if it extends beyond this, it is considered irregular. If you have a 28-day cycle, ovulation happens around 14 days or between 10 and 16 days before the next period. Your menstrual cycle may change when you enter your 30s. Tracking it can help predict the fertile days and increase the chances of pregnancy.

When to See a Specialist?

Typically, if you are younger than 35 years of age and have had unprotected intercourse for more than a year without getting pregnant, you should consult a fertility specialist. However, if you are over 35 years old and not pregnant even after six months of unprotected intercourse, you should consult an expert.


As you age, the quantity and quality of your eggs decline. Follow the above-mentioned ways to boost fertility, and if you have doubts or questions, consult a healthcare provider.


1. How can I be more fertile or improve my egg quality in my 30s?

To be more fertile in your 30s, maintain a healthy weight, consume nutritious food, limit alcohol and caffeine, exercise regularly, destress, and sleep well.

2. How can a 35-year-old get pregnant fast?

For women, the first step in getting pregnant faster is to understand your menstrual cycle. Though the average cycle is 28 days, it could vary for individuals. You should also follow a healthy diet, maintain a healthy weight, check for any sexually transmitted diseases, avoid alcohol and stop smoking, including passive smoking.

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