How can I boost my fertility after 35?

Women are often told that the best time to conceive is between the ages of 25 to 30.[1] After the age of 35, women experience a decline in fertility rate, which is a common concern for couples who wish to start a family, as well as an increased risk of pregnancy complications.


This decline in fertility can be attributed to a number of age-related biological changes, including[2]:


While we cannot reverse aging, there are other things you can do to boost your chances of conception even if your 35th birthday has passed. Age is only one contributing factor,  however environmental and lifestyle choices are two other important fertility factors that are within your power to change. For example, being overweight or underweight, smoking and consuming excessive amounts of alcohol, may negatively impact your fertility.[3] Read on to discover healthy tips that may help increase your fertility rate after 35.

Consume foods high in antioxidants

Both men and women can benefit from antioxidants like folate and zinc. They work by neutralizing free radicals in the body, which could harm sperm and egg cells. A study has shown that 75g of walnuts that are high in antioxidants would improve sperm vitality, motility, and morphology in men.[4] Additionally, women that have higher folate intake have shown to have higher fertilization rates, and live births.[5] Foods such as fruits, vegetables, nuts and grains contain beneficial antioxidants like vitamins C and E. Adding them to your diet is highly recommended.

Avoid trans fats

Consuming healthy fats is crucial for boosting fertility and your health. Trans fats are commonly associated with an increased risk of ovulatory infertility, due to the negative effects on insulin sensitivity. Trans fats are found in hydrogenated vegetable oils which are found in margarine, fried foods, processed products and commercially baked goods. A study has shown that people with a diet high in trans fats are linked to infertility which applies to both men and women.[6]

Consider alternate sources of protein

Consuming vegetable protein sources such as beans, nuts, and seeds are linked to a reduced risk of infertility. Replacing some animal proteins with vegetable proteins could result in increasing your fertility rate. Studies show that when a total of 5% of calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility would decrease by more than 50 percent. [7]


Regular exercise can help balance hormones, regulate insulin, and reduce stress, all of which can help boost fertility.[8] Additionally, it is extremely helpful for your odds of getting pregnant if you are overweight, have health issues, or suffer from PCOS.[9]

Create a healthy environment

Harmful chemicals, environmental contaminants and toxic substances around the home can adversely impact the reproductive systems of men and women, making it more difficult to get pregnant.[10] For your best odds, both potential parents should avoid these substances and make efforts to improve the quality of their environment.

These are some healthy tips for you to take into account. Remember, before starting your pregnancy journey, it is important to understand and listen to your body. If you are looking for more information regarding your ovulation, have any questions or concerns, do consult your personal care provider.  Wondering if you are fertile? Take our fertility questionnaire.


[1]The American College of Obstetricians and Gynecologists Committee on Gynecologic Practice and The Practice Committee of the American Society for Reproductive Medicine. Fertil Steril 2014;101(3):633–634.

[2] American Society for Reproductive Medicine (ASRM). Age and fertility. A guide for patients. 2012. Available at Accessed: February 2018.

[3] Barbieri, R. L. (2001). The initial fertility consultation: Recommendations concerning cigarette smoking, body mass index, and alcohol and caffeine consumption. American Journal of Obstetrics and Gynecology, 185(5), 1168–1173.

[4] Robbins, W., Xun, L., FitzGerald, L., Esguerra, S., Henning, S. and Carpenter, C., 2012. Walnuts Improve Semen Quality in Men Consuming a Western-Style Diet: Randomized Control Dietary Intervention Trial1. Biology of Reproduction, 87(4).

[5] Gaskins, A., Afeiche, M., Wright, D., Toth, T., Williams, P., Gillman, M., Hauser, R. and Chavarro, J., 2014. Dietary Folate and Reproductive Success Among Women Undergoing Assisted Reproduction. Obstetrics & Gynecology, 124(4), pp.801-809.

[6] Çekici, H. and Akdevelioğlu, Y., 2018. The association between trans fatty acids, infertility and fetal life: a review. Human Fertility, 22(3), pp.154-163.

[7] Chavarro,J., Rich-Edwards, J., Rosner, B., and Willett, W. (2001) Protein intake and ovulatory infertility. American Journal of Obstetrics and Gynecology.

[8] Ennour-Idrissi, K., Maunsell, E., & Diorio, C. (2015). Effect of physical activity on sex hormones in women: a systematic review and meta-analysis of randomized controlled trials. Breast Cancer Research, 17(1).; de Salles, B. F., Simão, R., Fleck, S. J., Dias, I., Kraemer-Aguiar, L. G., & Bouskela, E. (2010). Effects of Resistance Training on Cytokines. International Journal of Sports Medicine, 31(07), 441–450.;  Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plasticity, 2(2), 127–152.

[9] Sunita M.C. De Sousa, Robert J. Norman, (2017)Metabolic syndrome, diet and exercise, Best Practice & Research Clinical Obstetrics & Gynaecology, 37, 140-151.

[10] Planning for Pregnancy | Preconception Care | CDC. (2021, November 15). Centers for Disease Control and Prevention.


SG-NONF-00253 | 4 Jan 2023 | 5 Jan 2023

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