Fertility over 40: How to Increase Your Chance of Conceiving

There were 594,677 live births in England and Wales in 2024, the first increase since 2021. But here's the more remarkable story behind the numbers: fertility rates for women over 40 continue to rise, whilst rates for younger women continue to fall. For women aged 40 to 44, fertility rates have been steadily climbing over the past decade, and this trend shows no signs of slowing.

According to the Office for National Statistics, people have been increasingly delaying childbearing until later life, resulting in rising fertility rates among older women. The reasons are varied but familiar: the increasing importance of career development, the rising costs of child rearing, the desire to find the right partner, and the reality that life simply takes different paths for different people. Many women in their forties are only just beginning their fertility journey, whether through choice or circumstance.

However, as the body ages, getting pregnant can be more challenging than it is for people in their teens and twenties. Many women considering pregnancy in their 40s will look to IVF (in vitro fertilisation), and indeed the number of procedures in the UK continues to rise. But regardless of whether you're trying naturally or with assistance, there are lifestyle choices that every woman needs to consider to improve fertility and increase the likelihood of having a healthy baby.

Get Sexual

Have sex every other day during your fertile window. Understanding your own menstrual cycle is probably one of the most important things you can do. Studies show you're most likely to get pregnant if you have sex within a day or so of ovulation. Ovulation usually happens about 14 days after the first day of your last period, though this can vary. There are apps, ovulation predictor kits, and temperature tracking methods that can help you identify your most fertile days. The key is regular, well-timed intercourse rather than the occasional attempt. Think quality and timing over quantity.

Eat Healthy and Preferably Organic

Being overweight can seriously affect your chances of conceiving. Women whose BMI is more than 30 can have problems conceiving, but being significantly underweight can also impact fertility. So, lots of fruit and vegetables and cutting out the processed foods should assist both your chances of conceiving and the potential health of the foetus.

Focus on whole foods: leafy greens, berries, nuts, seeds, whole grains, and lean proteins. Where possible, choose organic produce to reduce exposure to pesticides and chemicals that may interfere with hormone function. Healthy fats from sources like avocados, olive oil, and oily fish are particularly important for hormone production. And whilst we're talking about diet, reduce your intake of ultra-processed foods. They're now making up 57% of the UK diet and are linked to everything from obesity to inflammation, neither of which helps your fertility prospects.

Consider Giving Yourself a Pre-Natal Vitamin Boost

Vitamin B12 and Folic acid are both recommended by the NHS to encourage the healthy development of the foetus and in particular its neural pathways. You should start taking 400 micrograms of folic acid daily as soon as you start trying to conceive and continue through the first 12 weeks of pregnancy to reduce the risk of neural tube defects.

Vitamin D meanwhile helps regulate the growth of healthy bones and teeth. Many people in the UK are deficient in Vitamin D, especially during winter months, so it's worth getting your levels checked. Omega-3 fatty acids are also important for foetal brain development. A good quality prenatal vitamin can help fill any nutritional gaps, but remember: supplements support a healthy diet, they don't replace it.

Cut Out the Alcohol

Lots of us understand that it's vital to cut out alcohol when pregnant; however it is less well known that alcohol can really impede your ability to conceive. Recent research from the American Society for Reproductive Medicine has found that drinking just three glasses of wine a week has a detrimental effect on pregnancy success for both men and women. Alcohol can disrupt hormone levels, affect egg quality, and interfere with implantation. If you're serious about conceiving, it's worth cutting alcohol out completely whilst you're trying, not just after you get a positive test.

Stop Smoking

Cutting smoking from your daily habits may seem like a no brainer, but recent studies have shone further light upon the detriment tobacco causes to birth rates in general. For those women looking to conceive later in life, it is worth noting that those who smoke will reach menopause on average two years earlier than non-smokers. Smoking also damages egg quality, reduces the chances of successful implantation, and increases the risk of miscarriage and ectopic pregnancy. If you smoke, stopping is one of the single most impactful changes you can make for your fertility. Your GP can help with smoking cessation support.

Exercise Wisely

While moderate exercise is useful in reducing fat and improving overall health, strenuous exercise can cause real problems with your menstrual cycle. A US study of ballet dancers found that intense physical exercise was the cause of the deterioration of their menstrual cycle. This may be an extreme example, but as part of a concerted effort to conceive, every woman needs to be aware of these deciding factors on their bodies.

Aim for moderate exercise like brisk walking, swimming, yoga, or light strength training. Exercise helps maintain a healthy weight, reduces stress, and improves circulation, all of which support fertility. But if you're training for marathons or doing high-intensity workouts daily, you might want to dial it back whilst you're trying to conceive. Balance is key.

Manage Your Stress

Whilst stress alone doesn't cause infertility, chronic stress can affect hormone production and ovulation. Trying to conceive, especially after 40, can itself be incredibly stressful, creating a difficult cycle. Find stress management techniques that work for you, whether that's meditation, gentle yoga, time in nature, or talking to a counsellor. Don't underestimate the emotional toll of fertility struggles, and don't try to manage it all alone.

Know When to Seek Help

If you've been trying for a child for more than six months without success and you're over 40, you should seek medical advice from your GP. Don't wait the full year that younger couples are advised to wait. Time is more critical when you're over 40, and earlier intervention can make a significant difference. After all, that's what we're here for.

Your GP can run initial tests to check hormone levels, ovarian reserve, and identify any underlying issues that might be affecting fertility. They can also refer you to a fertility specialist if needed. The sooner you seek help, the more options you'll have available.

The Reality Check

Let's be honest: fertility does decline with age, and that decline accelerates after 35 and particularly after 40. By age 40, the chance of conceiving naturally in any given month is about 5%, and by 45, it's closer to 1%. The risk of miscarriage also increases significantly with age. These are difficult statistics to hear, but it's important to go into this journey with realistic expectations.

That said, thousands of women over 40 successfully conceive and have healthy babies every year, both naturally and with assistance. The key is to optimize your health, time your efforts well, and seek expert help sooner rather than later. Modern fertility treatments have made parenthood possible for many who thought their window had closed.

Whether you're just starting to think about pregnancy over 40 or you're already on the journey, remember that every positive lifestyle change you make is worthwhile, not just for conception but for your overall health and for the health of your future baby. Take care of yourself, be patient with your body, and don't hesitate to reach out for support when you need it.