For so many reasons, women are starting families later in life. But as we age, fertility naturally declines. So can you do anything to support fertility as you reach your 40s and beyond? Absolutely.
Is it Possible to Get Pregnant Naturally at 40?
It is certainly possible to get pregnant at 40 and beyond. However, fertility does decline naturally as we age, so women have a lower chance of conceiving naturally after 40 than at a younger age.
It is estimated that women in their 20s have a 25% chance of conceiving naturally during each menstrual cycle, while women in their 40s have a 5% chance of conceiving naturally during each menstrual cycle.
Top Tips for Improving Fertility in Your 40s
To support fertility means to support your overall health and to support your egg quality. The following suggestions support one or both of these goals.
Exercise Regularly (But not too Strenuously)
Moderate exercise, including both strength and cardio, is good for just about every part of your body (and mind!). Exercise supports everything from cardiovascular and immune health to hormonal balance and mood.
However, it’s worth noting that intense exercise can cause stress on the body and may be disruptive to your menstrual cycle, so it’s best to keep your workouts to a light or moderate intensity if trying to conceive.
Get Quality Sleep
Quality sleep supports so many aspects of our health. Sleep is the time that our bodies restore energy and repair cells. If late nights are common for you, try setting an alarm to get yourself into bed.
The amount of sleep you get matters, but so does the quality of sleep you get. Try improving your ‘sleep hygiene' to support sleep quality by creating a calm and dark space in the bedroom and getting off screens 1-2 hours before bed.
Stop Drinking
A good rule of thumb when trying to get pregnant is to act like you’re already pregnant. This includes alcohol consumption. Research has suggested a link between decreased fertility and alcohol consumption.
Quit Smoking / Vaping
Smoking is associated with a greater risk of infertility. Vaping is newer and has been the subject of less research than smoking, but that which exists suggests it is also harmful to fertility, as well as general health.
Limit your Exposure to Chemicals
Chemicals found in many of our everyday household cleaning and personal care products can be detrimental to both male and female fertility.
Organizations like the Environmental Working Group have resources to help you identify potentially harmful chemicals in household and personal products.
Consider Acupuncture
While there is no research specific to acupuncture for fertility in women in their 40s, some research has found that acupuncture can increase pregnancy rates in women with unexplained infertility. Since acupuncture is a relatively low risk procedure, many women find it to be worth a try.
Make Sure You’re Getting All the Nutrients You Need
Optimal nutrient intake is helpful at all stages of life, but it is especially during the nutritionally demanding perinatal phase, from fertility to postpartum.
Several studies on the relationship between nutritional intake and fertility have explored the importance of diet when trying to conceive. More on this in the section below!
Supplements to Improve Egg Quality after 40
Certain supplements have been studied for their ability to support egg quality in women. Supporting egg quality can be particularly helpful in women over 40, as egg quality tends to decline as we age. Taking supplements is a great way to support overall health and fertility.
Omega 3s
Omega-3 fatty acids are XYZ
Most studies on the impact of Omega-3s and fertility are done on women using assisted reproductive technology (ART), like in-vitro fertilization (IVF). They suggest that Omega-3 supplementation improves fertilization rates.
Getting sufficient levels of Omega-3s from diet alone can be difficult, especially if you don’t eat much fatty fash. Omega-3 supplements are a great way to support optimal levels of Omega-3s.
CoQ10
Coenzyme Q10 (CoQ10) is a compound found in body cells, especially in the heart, kidney, liver, and pancreas. CoQ10 helps generate energy in cells by making the antioxidant adenosine triphosphate (ATP). It also acts as an antioxidant to protect cells and their mitochondria against oxidative stress.
For high-quality egg cells to develop into mature eggs that can be successfully fertilized, their mitochondria need to function properly. Mitochondria provide the energy needed for biochemical reactions like DNA replication. It can also support male fertility.
Co-Q10 levels in the body decrease as we get older, so taking CoQ10 supplements can help support levels as we age. Co q10 is a vital nutrient because it is the primary antioxidant that protects and supports mitochondria. As co q10 levels decrease, so do the levels of energy mitochondria can produce.
Research has suggested that CoQ10 supplementation can help to combat and reverse the age-related decline in egg quality by improving mitochondrial function.
Other Vitamins and Nutrients for Egg Quality after 40
- Zinc – Zinc has been shown to play an important role in egg maturation and fertility.
- Folate – Adequate folate levels are important for egg quality, maturation, fertilization, and implantation.
- Acetyl L carnitine - Acetyl L carnitine is an antioxidant that may protect against lipid peroxidation and membrane breakdown, which is vital to mitochondrial structure and egg cell health.
- Alpha Lipoic Acid (ALA) - ALA is a versatile antioxidant that also supports energy production for normal egg cell health.
- Pyrroloquinoline quinone (PQQ) - PQQ is a powerful antioxidant that has been shown to support optimal mitochondrial number and function, which are key to normal egg cell health.
Needed Egg Quality Support and Needed’s other Fertility Supplements include these nutrients and more for optimal preconception health for women of all ages.
