Fertility Diet for Women Over 40 - Boost Your Chances Naturally

Like many age-related aspects of our physiology, we take it for granted in our younger years and grasp it frantically in hopes of regaining youthful bodily functions. One area in particular is fertility.

Over the decades parenthood has become delayed with more women in high-income countries prioritizing career, education, and finding the right partner.

However, while timelines change, physiology doesn’t. Research indicates that women below 30 have an 85% chance of conceiving within 1 year. At 30, this decreases to 75%,  66% by the age of 35, and 44% by the age of 40. Sadly, the later the pregnancy, the higher the risk of pregnancy and childbirth complications, leading to feelings of anxiety, depression, and loneliness.

Fortunately, diet and nutrition have been shown to have a positive influence on fertility, and many healthcare professionals recommend a nutritional overhaul to increase conception.

In this article, we explore the fertility diet for women over 40. We discuss how age affects fertility, how diet can help, essential foods, and key nutrients, and sample diet plans to help you get started.

Boosting Fertility Through Diet and Lifestyle

Health status and nutrition have long been associated with improving overall health, including fertility.

A 2018 study containing 22,786 participants of 35 years identified that participants who adhered to the Mediterranean diet experienced benefits to their fertility. This is bolstered by further research indicating fertility diets to have a positive influence on fertility for healthy women.

Mediterranean diets and fertility diets limit trans-fats and prioritize nutrient-dense whole foods which support many of the systems within the body including reproduction.

How Age Impacts Fertility and Nutritional Needs

Following the prime reproductive years in the 20s, women experience a steady decline in their reproduction. At the age of 35, it becomes more pronounced, before entering a steep decline in the 40s due to the decreased production of reproductive hormones which signal the end of reproductive years.

The reduction in reproductive hormones can be supported by nutrition. Complex carbohydrates, protein, and healthy fats ensure our body is provided with vital nutrients to balance hormone levels and reduce infertility risk of ovulation disorders.

For example, studies reveal carbohydrates in cereal, juices, pastries, and processed foods increase insulin resistance and oxidative stress, negatively affecting fertility and ovarian function.

Switching to complex carbohydrates such as brown rice, quinoa, and whole grains can regulate insulin sensitivity and glucose metabolism. This is due in part to it containing fiber, a non-digestible carbohydrate that sources show reduces insulin resistance in increases insulin sensitivity.

Meanwhile, additional research indicated that increasing trans fatty acids by just 2% increases infertility risk. These unhealthy fats can increase inflammation and insulin resistance, negatively affecting fertility. They should be replaced with healthy fats such as omega-3 fatty acids,  which can support reproductive health and reduce inflammation.

Protein intake from intake may improve carbohydrate insulin balance, supporting the treatment of infertility. Protein can enhance fullness, helping manage energy levels.

Key Nutrients, Essential Foods and Supplements for Fertility

Below we list key nutrients for fertility. We highlight their role in the body and food sources so you can begin enhancing your reproductive health.

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Complex Carbohydrates and Dietary Fiber

Complex carbohydrates and dietary fiber can improve fertility. Insulin sensitivity and glucose metabolism (the process of simple is used to produce energy) affect fertility.

Many people know insulin for its role in regulating metabolism, however, evidence shows that it also plays a major role in reproductive function, supporting reproductive tissue and hormone production.

A 2022 study showed that women with insulin resistance we less likely to conceive compared to women without insulin resistance. High glucose concentration in blood and the effects it can have on hormones, may alter oocytes (eggs before maturation), which can lead to decreased pregnancy.

Foods such as whole grains, quinoa, fruits, and vegetables are all excellent sources of complex carbohydrates and fiber. These can decrease insulin sensitivity, decrease insulin resistance, improving reproductive function.

Omega-3 Fatty Acid

Omega-3 fatty acids are essential for reproductive health. As mentioned, increasing trans fatty acids by 2% can increase infertility risk due to ovulation disorder while increasing inflammation and insulin resistance. These elements increase the of polycystic ovarian syndrome which research indicates can lead to infrequent ovulation, reduce oocyte quality, and increase the risk of miscarriage, negatively impacting fertility.

Omega-3 fatty acids on the other hand have anti-inflammatory properties and can improve the growth and maturation of oocytes, decrease anovulation (when ovaries don’t release eggs), and improvements to embryo development.

Foods such as salmon, herring, sardines, mackerel, flaxseeds, chia seeds, and walnuts are great sources of omega-3 fatty acids which can easily be added to your diet.

Calcium

Calcium is vital for fertility and during pregnancy. Calcium has many roles in the body, supporting blood vessels, muscle contractions, and the secretion of hormones. However, two areas in which calcium is essential are fetus bone growth and preeclampsia.

When pregnant, mothers draw on calcium stored in the bone to produce bone growth for the fetus. Deficiencies in calcium may lead to decreased vitamin D, which can increase the risk of preeclampsia, which is defined as gestational hypertension (high blood pressure), which contains other symptoms including protein in the urine, swelling, and organ damage.

Consuming calcium-rich foods such as yogurt, orange juice, sardines, tofu, salmon, soy, and spinach ensures you your meeting your daily requirements, ensuring fetal bone development and reducing the risk of pre-eclampsia.

Vitamin D

Vitamin D has many receptors on several reproductive organs including the ovaries, endometrium, and placenta, and also plays an important role in the sex hormone process. Furthermore, it plays a role in glucose metabolism and also stimulates the synthesis and secretion of insulin.

When there is a deficiency in vitamin D it can affect calcium balance, which as mentioned can result in preeclampsia. Meanwhile, negative impacts on insulin synthesis and secretion, which sources show lower insulin resistance. This can affect hormones, alter oocytes, and decrease pregnancy.

Our major source of vitamin D comes from the sun which can also be supplemented with foods including salmon, mushroom, milk, soy, sardines, liver, onion, and egg.

Phytoestrogen

Phytoestrogen is an estrogen-like compound that is found in plants which may have a positive impact on fertility. One main type of isoflavone has been associated with the number of live births, endometrial thickness, and pregnancy rates.

Furthermore, the consumption of phytoestrogen can be ingested as a preventative for diseases, osteoporosis, cardiovascular disease, inflammation, metabolic syndromes, and breast and endometrial cancer.

To obtain these benefits we recommend including foods such as soy, nuts, seeds, and vegetables such as broccoli, cabbage, cauliflower, kale, and Brussels sprouts in your diet/ Additionally, isoflavone supplements for further increased levels.

Folic Acid

Folic acid is essential for our function and it is vital to fertility and pregnancy. Research indicates that deficiencies in folic acid can lead to neurological disorders and increase the risk of cardiovascular disease. Folic acid can reduce the occurrence of neural tube defects such as spina bifida which affect the brain, spine, or spinal cord.

Furthermore, a 2015 study highlighted that folic acid was associated with three times greater odds of becoming pregnant for women during assisted reproduction.

Food such as eggs, avocado, leafy greens, citrus fruits, liver, broccoli, kidney beans, lentils, and bananas are all excellent sources of folic acid

Vitamin B12 and B6

Vitamin B12 and B6 are essential for our health and well-being. Vitamin B12 is used in red blood cell formation, cell metabolism, nerve function, and the production of DNA. Meanwhile, B6 is used in brain development and the nervous and immune systems.

Research shows that women experiencing infertility show low B12 and B6 levels, with B12 deficiency contributing to difficulty conceiving. When B12 is low the amino acid homocysteine increases which can be harmful to oocytes, and impair ovulatory function. Supplementation of B12, B6, and folate helped maintain healthy levels of homocysteine, improving pregnancy and fertility outcomes.

Vitamin B12 and B6 can be found in foods such as eggs, milk, beef, fish, fortified cereals, avocado, onions, potatoes, bananas, yogurt, sardines, and chicken.

Antioxidants

Antioxidant intake is essential for fertility. Oxidative stress damages cells and resulting infertility, which can promote endometriosis, polycystic ovarian syndrome, and hydrosalpinx which is a blockage of the fallopian tubes.

Antioxidants can address oxidative stress, improve blood circulation, increase tissue insulin sensitivity, affect ovulation, and support hormone function.

Antioxidants such as vitamin C, vitamin E, vitamin A, and L-carnitine can be found in foods such as avocado, cod, beans, spinach, red pepper, berries, sweet potato, onion, walnut, kale, and broccoli.

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Sample Fertility Diet Plan for Women Over 40

From what we can see many different key nutrients contribute to fertility. Fortunately, it may seem complicated, but many nutrient-dense goods contain a combination of this nutrient, making it easy to eat better to enhance fertility.

To show you how easy it is, we have provided example meal ideas to help you get started.

Example Breakfasts

• Vegetable Scramble — 2 eggs, spinach, red pepper, red onion, sweet potato, low-fat cheese
• Veggie Frittata — 2 eggs, red pepper, red onion, spinach, mushrooms
• Smoked Salmon on Whole Grain Toast — Smoked salmon, capers, red onion, fresh dill, fresh chives, light cream cheese
• Overnight Oats — Oats, low-fat Greek yogurt, mixed berries, chia seeds, honey, crushed almonds, almond milk

Example Lunches

• Mediterranean Sardine and White Bean Salad — White beans, sardines, cherry tomatoes, green onion, jalapenos, parsley, dressing (light Dijon mustard, lime, garlic, sumac, pepper)
• Salmon and Quinoa Salad — spinach, kale, sweet potato, red onion, cherry tomatoes, feta cheese, shallots, garlic, lemon juice, olive oil,
• Grilled Chicken Salad — Red onion, garlic, jalapenos, coriander, romaine lettuce, avocado, lime juice, olive oil

Example Dinners

• Tuna Steak with Brown Rice and Baked Vegetables — Red pepper, onion, garlic, spinach, kale carrot, broccoli
• Mediterranean Oven Roasted Mackerel — Lemon, garlic, ground coriander, ground cumin, fresh parsley, fresh dill, olive oil
• Air Fried Lemon Herb Salmon and Quinoa Salad — Quinoa, pumpkin, feta cheese, red onion, chickpeas, garlic, olive oil

Healthy Snacks

• Green Smoothie — Spinach, Kale, Banana, frozen pineapple, protein powder, water
• Dark chocolate and Almond Clusters — Dark chocolate and almonds
• Hummus and Veggie Sticks — Hummus, carrot, cucumber, celery, red pepper
• Berry Protein Smoothie — Banana, mixed berries, low-fat Greek yogurt, flaxseeds, almond milk, protein powder

‍Dietary Recommendations and Considerations

Fertility can be improved by eating a nutrient-dense diet, however, this is only one part of the equation. Below we highlight other dietary recommendations and considerations to further improve your reproductive health.

Foods to Avoid or Limit (e.g., Processed Foods, Caffeine)

Just as nutrient-dense foods can improve fertility and reproductive health, calorie-dense, low-quality foods can have a negative impact. As mentioned, foods containing trans fatty acids such as margarine, vegetable shortening, fried foods, and baked goods can increase infertility risk.

Additionally, research indicates that high-glycemic index carbohydrates (simple carbohydrates), sweets, sweetened beverages, and large amounts of red meat were shown to negatively ovulation due to the effects on hormone regulation.

Below is a list of foods to avoid and eat in moderation:

• Baked goods (pastries, pies, donuts)
• Fast food
• Chips
• Cookies
• Margarine
• Pre-made pies, pizza, cookie dough

Balancing Macronutrients for Hormonal Health

Many foods that we can eat to improve fertility are considered healthy, however, this does not mean they can be indiscriminately consumed. During this process, we must take into our calorie limit and macronutrients to ensure we maintain a healthy weight and maintain hormonal balance.

Our macronutrients are carbohydrates, protein, and fats. Carbohydrates provide the body with energy, protein helps maintain muscle and regulate hormones, and dietary fat produces sex hormones such as estrogen and progesterone.

The macronutrient ratio balance for fertility is approximately:

• Carbohydrates: 40% of total calorie intake
• Protein: 25% of total calorie intake
• Fat: 35% of total calorie intake

While all macronutrients are important to maintain healthy function, a balance must be sustained to ensure enough healthy fats and proteins are available to regulate and produce hormones. Meanwhile, complex carbohydrates must be consumed to regulate insulin to maintain reproductive function.

As mentioned, the ratios must be based on a daily calorie intake which helps to maintain or support pregnancy. The recommended daily intake for women is approximately 2,000 calories each day.

These levels increase with pregnancy to between with sources indicating intake remains the same for the first trimester, increasing by 340 kcal per day in the second trimester, and 452 kcal per day in the third trimester.

Hydration’s Role in Supporting Fertility

Adequate hydration is essential to not only life but the creation of life. Water accounts for approximately 60-70% of our body mass and 83% of our blood, and is an essential component of our body’s systems.

Reduced water intake can affect blood flow and egg health. Research shows that eggs from follicles with quality blood flow increase the probability of maturing and fertilizing. Additional research revealed that hydration ensures healthy vaginal bacteria and prevents infections, improving fertility.

Studies indicate that during pregnancy women's bodies alter to meet the growth and developmental needs of the fetus. Blood volume begins to increase at week 6 before hitting its peak at week 34, totaling approximately a 30–45% increase.

Furthermore, hydration can ensure a healthy weight and length at birth, with insufficient fluid intake being associated with spontaneous abortions, preterm births, and fetal malformations. This highlights the importance of not only fertility but for the entire pregnancy.

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Lifestyle Factors That Impact Fertility

Correct nutrition is essential, however, there is still more that can be done to enhance reproductive health. Below we list lifestyle factors that can be adjusted to improve fertility.

Managing Stress with Yoga or Meditation

Women who struggle with infertility often feelings of stress, depression, anxiety, isolation, and loss of control. Sadly, this may lead to infertility. Studies reveal that interventions surrounding mindfulness and self-compassion showed higher pregnancy rates.

One way to manage stress is through mindfulness practices such as yoga and meditation. Evidence suggests that mindfulness practices reduce psychological symptoms such as anxiety, depression, and helplessness, potentially leading to higher pregnancy rates.

The Importance of Regular Sleep for Hormonal Balance

Sleep is an essential part of reproductive health. Studies indicate that shift workers may experience impaired stress regulation. Sleep depreciation and sleeplessness may lead to infertility, pregnancy loss, failed embryo implantation, anovulation, and the absence of menstrual periods.

Furthermore, sleep deprivation is associated with altered sex hormone secretion, leading to infertility.

To reduce the impact and improve reproductive health we recommend getting six to eight hours of quality sleep each night. This can be achieved by:

• Setting a consistent sleep routine
• Setting a bedtime
• Reduce caffeine after 3 pm
• Limit evening alcohol consumption
• Turn off the screen 30-60 minutes before bed

Maintaining a Healthy Weight for Ovulation

Maintaining a healthy weight can help improve ovulation and reproductive health. A 2023 study investigated the effects of lifestyle intervention on diagnosed infertility in overweight and obese women. The results showed the benefits of reducing weight, waist circumference, and BMI and increasing fertility.

This highlights the effects of how improving weight and lifestyle factors can influence fertility.

‍Recap: Fertility Diet for Women Over 40

Infertility can be lonely, leading to feelings of stress, depression, anxiety, and helplessness. Fortunately, changing lifestyle factors including diet, sleep, and managing stress can help.

A nutrient-dense, balanced diet consisting of complex carbohydrates, protein, and healthy fats can be used to maintain energy levels and support hormone balance.

While many different key nutrients contribute to fertility, nutrient-dense foods contain a combination of each making it easy to increase intake.

To recap, focus on the following key nutrients:

• Complex carbohydrates
• Fiber
• Omega-3 fatty acids
• Calcium
• Vitamin D
• Phytoestrogen
• Folic acid
• Vitamin B12 and B6
• Antioxidants

Supporting and improving your reproductive health is in your hands, and you can begin making positive steps right now. Combining this with the help of your doctor, a nutritionist, and other healthcare professionals will help you make big steps toward enhancing your reproductive health.

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