7 Ways Women Can Boost Their Fertility in Their 30s and Beyond

The decision to try for a baby is thrilling, whether you're in your 30s, 40s, or older. Of course, the older you are, the more you need to take into consideration.

According to the American Society for Reproductive Facts (ASRM), "A woman's best reproductive years are in her 20s," and it's understood that fertility declines with age. That's why planning a pregnancy in your third or fourth decade means thinking through more than just your mental, emotional, and financial preparedness—you have to consider your physical ability, too.

The good news is that science is on your side. "The latest scientific research is changing the way we approach fertility, prenatal and postnatal nutrition, and it's helping millions of couples conceive and carry healthy pregnancies," says Joni Hanson Davis, CEO of Beli.

Proper nutrition is one of a handful of things within your control that could help optimize your fertility. Here are some other tips that can help kickstart your new journey:

Visit your doctor

A pre-pregnancy healthcare visit is a good idea for anyone planning to start a family, but it's particularly important if you're over age 35. This is an opportunity to discuss and review your medical history, family history, and even your immunizations. Your doctor may also suggest screening for sexually transmitted infections and will likely discuss your diet, lifestyle, and steps you can take to maintain a healthy weight throughout your pregnancy.

Take your vitamins

While you're likely planning to take prenatal vitamins once you're pregnant, you should actually get started on those sooner than you think. Harvard Health Publishing recommends that women take prenatal vitamins at least three months before they actively begin trying for a baby.

"Before fertilization even occurs, the sperm and the egg need to exist within a healthy and well-nourished parent environment," says Davis. "It's been well established that nutritional deficiencies in pregnancy can contribute to risk factors around miscarriage, birth defects, sperm health, egg health, and future health of your baby, so the emphasis on nutritional optimization is essential."

But don't assume all prenatal vitamins are the same. In fact, according to both the American Medical Association and the American Academy of Pediatrics, many of the most popular prenatal vitamins on the market today don't meet the necessary nutrient levels for choline, folate, vitamin D, magnesium, and iodine.

When you shop for a prenatal vitamin, look for one that has vitamins B6, B12, E, and K2 to help boost your fertility and egg viability, as well as folate for the development of the fetal brain and spinal cord. Beli Women is a scientifically backed formula with recommended levels of nutrients you'll need from pre-conception to post-delivery.

Plus, Beli offers targeted nutritional supplements for both women and men. "It takes two to make a baby," notes Davis, "and optimizing both female and male nutrition can lead to more successful pregnancy outcomes."

Level-up your lovemaking

Interestingly, and according to Harvard medical experts, there are some things you can do in the bedroom when the goal is conception. Avoid using lubricants, which may reduce sperm or slow them down on their way into your uterus. Don't douche, or you'll risk washing away any viable sperm. And after sex, spend 20 to 30 minutes on your back with a pillow beneath your hips. It's the best way to encourage ejaculate to move toward your cervix.

Have your partner's health and fertility checked

Infertility is often presumed to be a woman's issue, but the Centers for Disease Control estimates that in about 35% of couples with infertility, "a male factor is identified along with a female factor. In about 8% of couples with infertility, a male factor is the only identifiable cause." The issue may stem from a number of causes, including genetic disorders, hormonal disorders, and even poor lifestyle habits.

That's why it's important to have your partner checked so that these concerns can be addressed early. Even if your partner is in good health, swapping his daily multivitamin for a male prenatal multivitamin, like Beli Men, means a steady source of the nutrients proven to improve sperm count and quality, protect sperm growth, and increase the chances of better egg penetration.

Maintain a healthy weight

Being overweight or underweight has serious implications on your fertility. Experts agree that excess body weight can prevent ovulation by overproducing natural estrogen, causing the body to react as it would if you were taking hormonal birth control. Being too heavy can also lower the efficacy of fertility treatments, including in vitro fertilization.

If you're significantly underweight, you're also facing fertility hurdles. You may not be as producing as much estrogen as you need for regular menstrual cycles and ovulation, which can make getting pregnant a challenge. In both cases, it's a good idea to talk through fitness and nutrition options with your doctor.

Live a healthier lifestyle

Smoking and drinking could spell trouble for fertility, so take some time to re-evaluate lifestyle choices that aren't doing you any favors. That includes too much caffeine and exposure to environmental pollutants and toxins, like pesticides, lead, and dry cleaning solvents.

Overdoing it in the gym can also be problematic. "Too much vigorous physical activity can inhibit ovulation and reduce the production of the hormone progesterone," notes Mayo Clinic staff. "If you have a healthy weight and you're thinking of becoming pregnant soon, consider limiting vigorous physical activity to less than five hours a week."

Rest and de-stress

Another suggestion from the Mayo Clinic is to minimize your stress. It's easier said than done, but it's particularly important if you juggle a heavy workload or work a night shift, which can affect hormone production. Do what you can to prioritize sleep, and practice relaxation techniques to put your mind and body in the healthiest, calmest state for the journey ahead.

The takeaway

Planning for a baby is an adventure, and so much of the journey is out of our control. "But you're in charge of what you put in your body," says Davis, "and the right nutrition has a big impact on your overall reproductive health and your chances of pregnancy."

Boost your fertility with these tips. Buy Beli prenatal vitamins for men and women to help keep you and your partner nourished for the excitement to come.