Top Tips to Get Pregnant After 35

Everyone scares you about having a child over 35, but guess what - 1 in 4 pregnancies occur after age 35 and 80% will get pregnant within a year of trying. 

So why is age 35 so special - well it's considered a milestone of where egg quality and quantity drop and there is a risk of chromosomal changes. So optimising supplements, timing, nutrition and health becomes even more important.

Fertility by Age (Natural Conception per Cycle)

• Under 30: 20–25% chance per month
• Age 34–35: ~11–12% chance
• Age 38–39: ~5% chance
• Age 42: ~3% chance

By 35, around 50% of eggs may contain chromosomal abnormalities, which increases the risk of miscarriage or implantation failure.
However, with good health, optimised nutrition and early intervention, pregnancy after 35 is absolutely possible.

9 Evidence-Based Tips to Improve Fertility After 35

1. Track Your Ovulation Wisely

Ovulation timing becomes less predictable with age, so tracking it accurately is key.

How to track:

• Use ovulation predictor kits (LH surge tests) — they detect the hormone surge 24–36 hours before ovulation.
• Track basal body temperature (BBT) and cervical mucus — when it becomes clear and stretchy, you’re in your fertile window.
• Have sex every 2–3 days leading up to ovulation.

2. Follow a Fertility-Friendly Diet

A Mediterranean-style diet - rich in whole foods, healthy fats and antioxidants, supports egg and sperm health.

Include:

• Leafy greens, berries and cruciferous vegetables
• Salmon, sardines, nuts, seeds (omega-3s)
• Whole grains and plant-based proteins like lentils and tofu
• Limit red and processed meats, refined carbs and sugary foods

3. Take Methylfolate and Key Nutrients

Take at least 400–800 µg of active folic acid (methylfolate) daily before and during conception. Folate reduces the risk of neural tube defects and may lower miscarriage risk.

Consider a preconception supplement that also includes vitamin D, CoQ10, myo-inositol, choline, and B12, which support the mitochondria in egg cells which improves their quality. 

4. Reduce Chemical and Plastic Exposure

Plastics and fragranced products may contain endocrine-disrupting chemicals (EDCs) that interfere with hormones and reproductive function.

Practical swaps:

• Avoid heating food in plastic containers
• Choose glass or stainless-steel bottles
• Opt for plant-based cleaning and personal care products

5. Avoid Smoking, Alcohol and Vaping

These substances reduce egg and sperm quality and increase miscarriage risk. If you’re trying to conceive, limit alcohol to no more than 1–2 units per week and avoid smoking or vaping entirely.

6. Manage Stress

Chronic stress increases cortisol, which disrupts ovulation and implantation. Find daily ways to relax - yoga, meditation, journaling or spending time outdoors.

7. Maintain a Healthy Weight

Being underweight or overweight affects your ovulation and egg quality. Aim for a BMI between 18.5–24.9 and focus on balanced nutrition and gentle exercise.

8. Exercise Regularly - But Don’t Overdo It

Exercise boosts circulation, reduces stress and regulates hormones. Aim for 30 minutes of moderate activity, 5 times per week - walking, yoga, or strength training. Avoid excessive high-intensity workouts, which can suppress ovulation.

9. Don’t Forget the Men

Male fertility also declines with age -  sperm quality, motility and DNA integrity decrease gradually.
Encourage your partner to:

• Exercise moderately
• Eat a fertility-friendly diet
• Avoid smoking, alcohol, saunas, and tight underwear

In Summary

Getting pregnant after 35 can take more time -  but with the right nutrition, timing and lifestyle, your chances remain strong. Support your fertility with nutrient-rich foods, stress management and the right supplements. Seek early medical guidance if you’ve been trying for 6 months or more.

References

1. Johnson S et al. Ovulation tracking and conception probability. Hum Reprod Update. 2019;25(6):689–705. [PMID: 31020395]
2. Karayiannis D et al. Mediterranean diet and fertility outcomes. Nutrients. 2021;13(9):2944. [PMID: 34501242]
3. Thiele N et al. Folate and preconception fertility. J Clin Med. 2022;11(8):2279. [PMID: 35455612]
4. Santangeli S et al. Endocrine-disrupting chemicals and fertility. Hum Reprod Update. 2020;26(4):586–602. [PMID: 32043421]
5. Ricci E et al. Alcohol intake and semen parameters. Andrology. 2021;9(5):1399–1412. [PMID: 34051036]
6. Gurunath S et al. Stress and time to pregnancy. Hum Reprod Update. 2022;28(2):190–208. [PMID: 35060462]
7. Sermondade N et al. BMI and fertility outcomes. Hum Reprod Update. 2019;25(4):439–451. [PMID: 30877712
8. Palomba S et al. Exercise and reproductive outcomes. Reprod Health. 2021;18(1):54. [PMID: 33610673]
9. Kaarouch I et al. Male age and sperm DNA integrity. Fertil Steril. 2020;113(4):774–782. [PMID: 32679267]