6 Tips for Getting Pregnant in Your 30s

Ah, your thirties.

The age where you’re more likely to want to start reproducing with a life partner (not everyone, of course!).

But, in an ironic twist, it’s also the age when your fertility starts its downward trend, speeding up around your mid-30s… 📉

(Seriously, Mother Nature?!) 🙃

So, whether you’re just starting out, or you’ve been trying for a while, we’re armed with our top tips and tricks on boosting your fertility in your thirties.

In this article: 📝

Is it hard to get pregnant at 30?

Women’s peak reproductive years are generally around our late teens to late twenties.

Once we hit that thirty mark, our fertility starts to decline.

But, plenty of women get pregnant at 30, and into their thirties. 🤰

(And sometimes in their 40s!)

Like we say, based on today’s societal dynamics (with women not rushing to settle down and start a family in their early twenties as much), thirties are now usually the time women are thinking about starting a family.

In fact, birth rates for women in their 30s are at the highest levels in three decades in the US.

So, although it may not be as easy as getting pregnant in your twenties when your fertility is at its highest, it is still possible in your early to late-30s, depending on your overall health and any underlying medical issues.

What are the chances of getting pregnant in your thirties?

Generally, women in their 20s and early 30s have a 1 in 4 chance of getting pregnant each month.

By 40, this drops to around a 1 in 10 chance per menstrual cycle.

After you hit that 30 mark, fertility starts gradually decreasing, but research has shown it significantly begins its decline at around 32 years old.

After 37 years old, fertility then starts to decline more rapidly. 📉

But, all these are just average figures — it all depends on your individual circumstances (such as hormone health, egg reserve, or your partner’s fertility, and many more factors).

Some women may have higher odds than this, while some women’s chances may be lower.

👉 Dig deeper: How Many Eggs Does a Woman Have? Egg Count by Age Breakdown

Is 30 a geriatric pregnancy?

Not 30, no.

But being pregnant when you’re over the age of 35 is counted as an advanced maternal age (formerly known as a geriatric pregnancy).

An advanced maternal age pregnancy is associated with a few more risks (more on that later 👇), but generally, the pregnancy isn’t treated all too differently from a typical pregnancy.

And, despite the risks, people can have healthy pregnancies after the age of 35. 🤰

How to boost fertility in your 30s

So, now we’ve broken down what getting pregnant in your thirties looks like, let’s get onto tips for boosting your fertility in this life era.

1. Ovulation 🥚

Understanding when you’re ovulating is a crucial component of the equation.

A menstrual diary or tracking app can help you figure out when your ovulation window is.

To give you a rough guide, ovulation generally happens around 12-16 days before your period starts.

But, you’re most fertile for around 5 days before ovulation.

Keeping an eye on when the window is for you is a great way to plan in steamy sessions with your partner. 🌶️

2. Lifestyle & exercise 🏃‍♀️

So much can be said for a great diet and exercise regime.

Not only does exercising regularly help with a number of health benefits (including stress… more on this below 👇), but a healthy lifestyle is likely to contribute to your chances of getting pregnant.

Sedentary lifestyles (someone who does less than 30 minutes of activity a week) are associated with infertility, so making sure you’re active is a great place to start.

It’s also worth quitting smoking if you’re TTC. 🚭

Women who smoke are associated with having a much higher rate of infertility.

Plus, keeping healthy and active in your 30s is a great way to reduce risk of health challenges and diseases, such as Type 2 diabetes, poor bone health, high cholesterol levels, and more.

3. Diet 🍽️

Going hand-in-hand with keeping active is making sure you have a healthy, balanced diet, too.

Using diverse protein sources, meaning not all your protein comes from meat, but can come from vegetables, too, and cutting out as much trans fat as possible is a good place to start.

You may also want to consider keeping your sugar intake low, and reducing the intake of refined carbs.

Also, a healthy diet can help you stay within a healthy BMI range — as women with a high or a low BMI can sometimes have a trickier time conceiving.

🔍 Learn more: Fertility Food Diet Tips 🥦

4. Drinks 🍷

Two big things to consider reducing, or cutting out of your diet completely…

Alcohol, and caffeine.

Research shows that if you drink alcohol while trying to get pregnant, you may find it harder to conceive.

Plus, there are sooo many tasty mocktails out there to try — so it’s definitely worth a shot! 🍹

And for caffeine, it’s a little bit more unclear…

For years, it’s been thought that caffeine affects your ability to become pregnant.

But, although there is no real proof this is the case, it should still be approached with caution when you’re TTC.

Why not try some fertility teas, instead? ☕

5. Reduce your stress

Stress is a biggie when it comes to TTC. 💆‍♀️

Anxiety and stress can reduce your chances of getting pregnant (which, of course, is a Catch-22 if you’re worried about conceiving 😖).

But, there are ways to keep stress at bay.

🧘‍♀️ Yoga: A great way to not only get positive endorphins from exercising, but it’s also helpful to relax and calm you, especially if you do it regularly. Be sure to get to grips with what fertility yoga can do for you!

🎵 Meditation: fertility meditation is totally a thing… and some people have found it really useful. Find your inner zen, whack on some meditation music, and let it do its thing. 🏃‍♀️ Exercise: And, of course, exercise is general is great for a busy, anxious mind. It’s proven to reduce the body’s stress hormones (adrenaline and cortisol), so keeping active is a great place to be.

6. Talk to your doctor

If you want to get more specific, or medical, advice on what the best option for you would be, it’s definitely best to arrange a chat with your doctor.

They’ll know what’s best suited for your individual medical needs, and can help advise you on the best next steps for conceiving in your 30s.

🔍 Read more: How To Prepare Your Body For Pregnancy After 30 🤰

Risks of getting pregnant after 30

As we’ve mentioned, getting pregnant in your thirties (specifically, your later thirties), can come with some risks.

For example, the risks of miscarriage and stillbirths are higher in people who are older than 35.

Also, multiple pregnancy (twins, triplets, and the rest…) is more common when you’re older.

As you age, so do your ovaries — and they’re more likely to release more than one egg a month.

But most of the serious risks are associated with women in their 40s.

Can you get pregnant with PCOS after 30?

We know that PCOS and pregnancy isn’t always an easy ride…

But that doesn’t mean it’s impossible.

As you get older though (over 35, usually), it does become more challenging for women with PCOS to conceive naturally.

You may also have greater risks associated with the pregnancy, too, because of PCOS, but healthy pregnancies are still possible.

🔍 Read up on Getting Pregnant With PCOS 🤰

For advice around getting pregnant in your 30s, the best place to start would be your doctor.

They can help with diet, exercise, and supplementation suggestions, as well as go through any risks you might face.

They might also offer you some fertility testing.

Want to chat to women in the same boat as you about their experiences?

Your Peanut Community is waiting for you.