If getting pregnant in your 30s is on your to-do list, chances are youβve heard some version of the phrase βbiological clock.β Which can make it feel like fertility suddenly drops off a cliff the moment you enter your 30s. That narrative is powerfulβbut itβs also incomplete. Yes, fertility changes with age. But it doesnβt disappear overnight, and age is only one part of a much bigger picture. You canβt change your age, but thereβs a lot youΒ canΒ do to support your fertility, including addressing your diet, supplements, lifestyle, and more. Fertility isnβt just about time. Itβs about the environment you create for your reproductive system to function at its best. Why is it harder to get pregnant the older you get? How to improve your chances of getting pregnant in your 30s 1. Start support early 2. Take nutrition seriously 3. Take a comprehensive prenatal vitamin 4. Take stock of your lifestyle 5. Consider your environment 6. Get a better picture or your reproductive health When should you get help from a clinic? Why is it harder to get pregnant the older you get? One of the biggest reasons fertility changes over time comes down to eggsβtheir number (how many) and their quality (how healthy). Egg quantityΒ declines with age, this is inevitable. People with ovaries are born with all of the eggs theyβll ever have, and that number gradually declines throughout life.Β By age 30, about 12% of your original egg supply remains, and by age 40, around 3% remains. Fewer eggs = fewer chances of successful conception remaining.Β Egg qualityΒ also changes with age. Eggs rely heavily on structures called mitochondria, which provide the energy needed for fertilization and embryo development.Β Over time, mitochondrial function can decline, and oxidative stress can increaseβboth of which can affect egg quality. Shop Now But egg quality isnβt determined by age alone. Nutrition, inflammation, nutrient status, and lifestyle all influence how well eggs develop. Many of these factors are modifiable, which means there are evidence-informed ways to support your fertility, even as you age. How to improve your chances of getting pregnant in your 30s 1. Start support early One of the most empowering things to know is that egg development happens over approximately 90 days. That means the choices you make todayβwhat you eat, how you sleep, and whether youβre taking supportive nutrients (more on that in a sec)βdirectly influence the eggs that will ovulate three months from now.Β Preconception support can make a meaningful difference, regardless of whether youβre 29 or 37. Why You Should Start a Prenatal Vitamin Earlier Than You Think Read More 2. Take nutrition seriously Your reproductive system is highly sensitive to nutrient availability. Eggs require a steady supply of vitamins, minerals, and antioxidants to mature properly and support early embryo development.Β Research shows that dietary patterns rich in whole, nutrient-dense foods are associated with improved ovulatory function and fertility outcomes. So yes, your daily eating habits can improve your chances of getting pregnant. The most well-studied dietary pattern that improves fertility outcomes is theΒ Mediterranean diet.Β What to eat daily for fertility: Fruits and vegetables: 5+ servings per day, including leafy greens and tomatoes Protein: Prioritize lean or plant-based protein like chicken, tofu, beans, and salmon Healthy fats: Use extra virgin olive oil as the main fat for cooking and dressing Whole grains: 4 to 6 servings per day of whole-wheat bread, oats, or brown rice Nuts and seeds: 1 handful daily Water: Your main beverage: 6 to 8 glasses per day What to eat weekly or occasionally for fertility: Fish and seafood: 2 to 3+ servings, emphasizing fatty fish like salmon or sardines Legumes and beans: 3+ servings Dairy: 4 to 6 servings of yogurt or small portions of cheese Poultry and eggs: 1 to 3 servings of poultry, up to 4 eggs per week. What to eliminate or avoid for fertility: Red meat: Keep it to once or twice per month Sweets and processed foods Alcohol This doesnβt mean eating perfectlyβit means consistently giving your body the building blocks it needs to support reproductive health. Key nutrients to prioritize in your fertility diet: Fibre: 25 to 30g of fibre every day is ideal to support digestive and metabolic processes, which both play a role in egg quality and fertility.Β Folate: Folate supports DNA synthesis and egg maturation. Higher folate intake has been associated with improved fertility and lower risk of ovulatory infertility.Β Omega-3 fatty acids: Omega-3s help regulate inflammation and support hormone signaling. Theyβve also been associated with improved egg and embryo quality. Iron: Iron plays an important role in ovulation and oxygen delivery to reproductive tissues. Adequate intake is linked to improved fertility outcomes. Antioxidants: Oxidative stress can affect egg quality, and antioxidants help protect eggs during development. 3. Take a comprehensive prenatal vitamin Prenatal supplements arenβt just for pregnancyβtheyβre for preparing your body before pregnancy. Taking a prenatal multivitamin helps ensure you have adequate levels of key nutrients that support ovulation, egg quality, and early embryo development. Research shows that multivitamin use before conception is associated with improved fertility outcomes and reduced risk of ovulatory infertility. Make sure your prenatal has: Choline: A critical nutrient for fertility and pregnancy. In pregnancy, it supports fetal brain development, reduces neural tube defect risks, and promotes placental function. With trying to conceive, it enhances egg quality and ovarian function. Most people do not meet the recommended 450-550 mg daily intake required. Folate and B vitamins: These support DNA integrity, egg maturation, and early fetal development. Vitamin D: Vitamin D plays a role in ovarian function, and deficiency has been associated with reduced fertility, increased miscarriage risk and lower pregnancy rates. Coenzyme Q10 (CoQ10):Β CoQ10 supports mitochondrial functionβthe energy system within eggs. Supplementation has been shown to improve egg quality and ovarian response, particularly in people in their 30s and beyond. Omega-3 fatty acids: These help regulate inflammation and support reproductive hormone balance. Shop Now Find all these important nutrients at the right doses (and more!) in both the Female Fertility Power Prenatal Pack and theΒ Male Fertility Power Pack. Think of prenatal supplements as foundational supportβnot a quick fix, but part of a long-term strategy for reproductive health. 4. Take stock of your lifestyle Lifestyle factors have a real impact on fertility, and small, consistent habits can help support hormone regulation, ovulation, and egg quality. Sleep: Sleep plays an important role in regulating reproductive hormones. Chronic sleep disruption can interfere with the signals between the brain and ovaries that control ovulation. Having adequate deep restorative sleep is imperative for fertility optimization. Stress support: Stress doesnβt directly cause infertility, but chronic stress can affect hormone signaling and ovulatory function. Supporting your nervous systemβthrough rest, movement, time outdoors, or whatever helps you feel regulatedβcan support overall reproductive health. Metabolic health and body composition: Both underweight and overweight body compositions can affect ovulation and fertility outcomes. Supporting stable blood sugar, adequate nutrition, and overall metabolic health creates a more supportive environment for reproductive hormones. 5. Consider your environment Environmental toxins cause infertility in 4 ways: Endocrine disruption Damage to the female reproductive system Damage to the male reproductive system Impaired fetal viability Common daily exposures, including BPAs and phthalates in plastics and receipt paper, PCBs in food, soil, water, and air are just a few examples. It can be overwhelming (and unnecessary) to be concerned about every personal hygiene/household product, but itβs always a good idea to evaluate your overall exposure to endocrine-disrupting chemicals and minimize where possible. 6. Get a better picture or your reproductive health For females, this means tracking your cycle. Pregnancy is only possible during a small window each cycleβthe few days leading up to ovulation and the day of ovulation itself. Knowing when you ovulate (and confirming whether you do at allβespecially important if you have a condition like PCOS) can save you time on your trying-to-conceive journey. Use on ovulation predictor kits (OPKs) to detect the luteinizing hormone (LH) surge that happens about 24 to 36 hours before ovulation, helping you identify your most fertile days. This can help you time intercourse when youβre ready to try, or alert you to any potential cycle issues and get help sooner. For males (yes, they need to prep for fertility outcomes, too!), this means learning more about sperm health.Β Fertility isnβt just about one partner. Male factors contribute to approximately 40 to 50% of infertility cases.Β This means making the same lifestyle, diet, and supplement improvements, and can include taking an at-home sperm test to see if there are any red flags that could impact the ability toΒ Shop Now Curious About At-Home Fertility Tests? Start Here. Read More When should you get help from a clinic? Itβs completely normal for conception to take timeβeven when everything is working as it should. But there are certain timelines and situations where getting additional support can be helpful. In general, itβs recommended to consider seeing a fertility specialist if: Youβre under age 35 and have been trying for 12 months without success Youβre age 35 or older and have been trying for 6 months Youβre over 40 and thinking about trying to conceive Your cycles are irregular, absent, or difficult to predict, and ovulation is difficult to track and confirmΒ These timelines are based on clinical fertility guidelines designed to help identify potential barriers earlier and improve outcomes. In your 30s, you may want to get in touch with a clinic sooner if you have specific conditions that may affect your fertility, including: PCOS Endometriosis Irregular or painful periods Other known hormonal issues, like thyroid dysfunction Male factor fertility concerns Seeing a fertility specialist doesnβt necessarily mean youβll need treatmentβit simply gives you more information. For many people, this evaluation provides reassurance. And if support is needed, identifying it earlier can expand your options and improve outcomes. Your fertility is not defined by a deadline. Age is one factor, but itβs not the only factor. Egg development, hormone regulation, nutrient status, sleep, and lifestyle all play important rolesβand many of these are within your control. Fertility isnβt about racing against time. Itβs about creating the right conditions for your body to function at its best. And itβs never too late to start supporting that process. Dr. Annaleeza Caputi, ND Dr. Annaleeza Caputi is an ND with a clinical focus in fertility and reproductive health, focusing on the big picture: hormones, healing, and evidence-based care. Products You May Be Interested In Shop Now Shop Now Shop Now Shop Now Shop Now Shop Now You May Also Like Do Male Fertility and Sperm Health Affect Pregnancy Outcomes? Read more How Does Age Impact Fertility? 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