How Age Influences Fertility (And What You Can Do to Support Your Body)
Many women today are choosing to start their families later than previous generations. Careers, relationships, finances and personal goals all influence when the timing feels right.
It's also common to hear phrases like "your biological clock" or "advanced maternal age," which can make the conversation around fertility feel overwhelming.
The reality is more balanced.
Age does influence fertility, but it doesn't determine your journey. Understanding how fertility changes over time can help you make informed decisions while focusing on the factors you can influence.
How Female Fertility Changes With Age
Women are born with all the eggs they'll ever have.
Over time, both the number and quality of those eggs naturally decline. This is a normal part of ageing and happens regardless of how healthy someone is.
For many women, fertility remains relatively stable through their twenties before gradually declining during the early thirties. After age 35, this decline generally becomes more noticeable, and by the early forties, the chance of conceiving each month is lower than it was in earlier years.
While age affects fertility, it's important to remember that every woman is different. Some conceive naturally in their forties, while others may experience fertility challenges much earlier.
Why Does Age Matter?
As eggs age, they're more likely to develop changes in their chromosomes.
This means that with increasing age:
- fewer eggs are available each month
- fewer eggs are capable of being fertilised
- the chance of miscarriage increases
- the likelihood of certain chromosomal conditions also rises
These changes happen naturally and aren't caused by anything you've done.
Fertility Is About More Than Age
Age is one of the strongest predictors of fertility, but it isn't the only one.
Many other factors can influence reproductive health, including:
- overall nutrition
- body composition
- stress
- sleep quality
- medical conditions such as endometriosis or PCOS
- smoking and alcohol
- environmental exposures
- male fertility
Looking at fertility as a whole-body picture often provides a more complete understanding than focusing on age alone.
Male Fertility Changes Too
While men continue producing sperm throughout life, sperm quality also changes with age.
Research suggests that advancing paternal age can affect sperm quality, including DNA integrity and motility, which may influence the time it takes to conceive.
Like female fertility, male fertility is also influenced by lifestyle factors such as diet, exercise, sleep, smoking and maintaining a healthy weight.
Fertility is a shared journey, and supporting both partners can be an important part of preparing for pregnancy.
Supporting Fertility Through Nutrition and Lifestyle
Although no food or supplement can stop the natural effects of ageing, nourishing your body can help create the best possible environment for conception.
Focus on building habits you can maintain over time.
Eat a nutrient-rich, whole-food diet
Aim for meals built around:
- colourful vegetables
- seasonal fruit
- quality protein
- whole grains
- legumes
- healthy fats from foods such as olive oil, nuts, seeds and oily fish
These foods naturally provide vitamins, minerals, antioxidants and healthy fats that support overall reproductive health.
Include key fertility-supporting nutrients
Certain nutrients play important roles before and during pregnancy, including:
- folate
- iron
- iodine
- choline
- zinc
- selenium
- omega-3 fatty acids
Where possible, these nutrients should come from a varied, balanced diet. In some cases—particularly folate and iodine before pregnancy—a healthcare professional may recommend additional supplementation.
Support your overall wellbeing
Small daily habits matter.
Prioritise:
- regular movement
- quality sleep
- managing chronic stress
- maintaining a healthy body weight
- avoiding smoking and recreational drugs
- limiting alcohol when trying to conceive
These habits support not only fertility, but your overall health before pregnancy.
When Should You Seek Support?
If you're under 35 and have been trying to conceive for 12 months without success—or over 35 and have been trying for six months—it may be worthwhile speaking with your GP or fertility specialist.
Seeking support early doesn't necessarily mean you'll need fertility treatment. It simply provides an opportunity to better understand your reproductive health and discuss the options available to you.
The Bottom Line
Age is an important part of fertility, but it doesn't tell the whole story.
While we can't change the natural ageing process, we can support our reproductive health through nourishing food, healthy lifestyle habits and timely medical care when needed.
Preparing for pregnancy isn't about striving for perfection—it's about giving your body the support it needs, one choice at a time.