How to get pregnant in your 30s: is it harder, and how can you prepare?

It isn’t usually hard to get pregnant at 30. According to NICE, around 86% of women aged 30 to 34 get pregnant within a year of trying, and 94% within two years. Fertility declines gradually through your 30s and more quickly after 35. So preparing your body, understanding your cycle and knowing when to get help can all make a real difference.

If you’re in your 30s and thinking about starting a family, you’re far from alone. The average age of mothers in England and Wales is now over 30. But it’s natural to wonder whether you’ve left it too late and what you can do to improve your chances. Here’s what the evidence says, and how to give yourself the best start.

Quick facts

• Most women in their early 30s get pregnant within a year of regular unprotected sex.
• Fertility declines gradually through your early 30s and more quickly from around 35, as both the number and quality of your eggs fall.
• Preparing for pregnancy starts with folic acid, a preconception check with your GP and looking after your health.
• Having sex every two to three days throughout your cycle gives you a good chance of conceiving without having to time it exactly.
• A fertility test can show your ovarian reserve and hormone health, which helps you plan, but it can’t predict whether you’ll get pregnant.
• See your GP if you haven’t conceived after a year of trying, or after six months if you’re 36 or over.

Is it hard to get pregnant at 30?

For most people, no. Your fertility changes gradually with age rather than suddenly. It can take a little longer to get pregnant in your 30s than in your 20s, but most women in this age group still conceive naturally.NICE figures show that:

• aged 30 to 34: around 86% of women get pregnant within a year, and 94% within two years
• aged 35 to 39: around 82% get pregnant within a year, and 90% within two years

Even in your 20s, getting pregnant isn’t guaranteed in any single cycle, and taking several months is completely normal, over 80% of heterosexual couples in the general population will conceive within 1 year of trying. Your age is only part of the picture. Your cycle, your general health, any underlying conditions and your partner’s fertility all matter too.

How does fertility change in your 30s?

You’re born with all the eggs you’ll ever have, and both the number and quality of your eggs decline over time. Research on ovarian reserve estimates that by 30, most women have around 12% of the eggs they were born with. By 40, it’s around 3%.

In your early 30s, the decline is gradual, and most women still have a good chance of conceiving each month. According to the American College of Obstetricians and Gynecologists, the chance of a woman getting pregnant in a single cycle is about 25% to 30% if she’s in her 20s or early 30s. But by age 40, a woman’s chance of getting pregnant drops to less than 10% per menstrual cycle.

Egg quality also changes with age. Eggs rely on the mitochondria, which provide the energy needed for fertilization and embryo development. Over time, mitochondrial function can decline, and oxidative stress can increase, both of which can affect egg quality. From around 35, it speeds up. More eggs have chromosomal abnormalities, which is why the risk of miscarriage rises with age. NHS figures put the risk at around 1 in 10 pregnancies for women under 30, and around 2 in 10 for women aged 35 to 39.

Everyone is different, though. Some women have a lower ovarian reserve than average for their age, and some a higher one, so understanding your own fertility can tell you more than your age alone. Read more about how ageing affects fertility and what AMH is and how it’s tested.

Your partner’s age matters too. Sperm quality also declines gradually with age, particularly after 40.

How to prepare for pregnancy after 30

It’s worth starting to prepare a few months before you start trying. Eggs and sperm both take around three months to fully develop, so the changes you make now may support the ones released when you’re trying.

Start taking folic acid. Take 400 micrograms of folic acid every day from before you start trying until you’re 12 weeks pregnant. Some people need a higher 5mg dose, for example if they have a BMI of 30 or more or diabetes. Your GP can prescribe this. The NHS also recommends a daily 10 microgram vitamin D supplement, particularly in autumn and winter. Most people don’t need other supplements, such as iron or calcium, before pregnancy unless a blood test shows they’re low, and you can usually get enough from a balanced diet. If you take a multivitamin, choose one designed for pregnancy, and avoid supplements containing vitamin A (retinol), as too much can harm a developing baby.

Book a preconception check with your GP. It’s worth seeing your GP before you start trying if you:

• take any regular medication, as some aren’t safe in pregnancy
• have a health condition such as diabetes, epilepsy, a thyroid problem or high blood pressure
• aren’t sure you’re immune to rubella (German measles)
• aren’t up to date with your cervical screening

Your GP can also talk you through any pregnancy risks linked to your age or health.

Plan when to stop contraception. Most contraception doesn’t affect your long-term fertility, and your cycle usually returns quickly after you stop. With some methods, such as the contraceptive injection, it can take longer. Find out how long it takes for your period to return after stopping the pill.

Stop smoking and drinking. Stopping smoking and vaping, and cutting out alcohol, are some of the most important steps you can take. Find out when to stop drinking before trying to conceive.

Involve your partner. Their health matters just as much. Stopping smoking, cutting down on alcohol and eating well can all support sperm quality.

Understand your fertility. Knowing your ovarian reserve and how your hormones are working can help you plan and pick up anything worth addressing early. The Advanced Hormone and Fertility Test gives you that baseline before you start trying.

Tips for getting pregnant in your 30s

Have regular sex. NICE advises having sex every two to three days throughout your cycle. This covers your fertile window without needing to time sex exactly, and it takes some of the pressure off. For more detail, read our guide on [when to have sex when trying to conceive] (add link).

Understand your cycle. You’re most fertile in the five days before ovulation and on the day itself. This is known as your fertile window. It lasts this long because sperm can survive inside your body for up to five days, while an egg only survives for around 12 to 24 hours after it’s released. Having sex in the days before ovulation means sperm are already waiting when the egg is released. Your body gives signs that you’re approaching ovulation, such as changes to your cervical mucus. Read our guide on everything you need to know about ovulation to learn what to look out for.

Manage any health conditions. Conditions such as PMOS, endometriosis and thyroid problems can affect fertility, so getting them properly diagnosed and managed can improve your chances.

Take stock of your lifestyle. Small, steady changes to your daily habits can support your hormones and ovulation:

• Sleep. Sleep helps regulate your reproductive hormones. Ongoing disrupted sleep, such as from shift work, has been linked with changes to the menstrual cycle, so aim for a regular routine and enough rest.
• Stress. Stress doesn’t directly cause infertility, but long-term stress can affect the hormones that control ovulation. Rest, movement, time outdoors and talking to someone you trust can all help. If trying to conceive is taking its toll, a counsellor can support you.
• Weight and exercise. Being very underweight or overweight can disrupt ovulation. Regular, moderate exercise and balanced meals that keep your blood sugar steady support your hormones, which is particularly important if you have PMOS. Very intense exercise, especially if you’re not eating enough, can disrupt your cycle.
• Caffeine. It’s recommended to keep caffeine to no more than 200mg a day, which is the NHS limit in pregnancy.
• Your environment. Some chemicals in everyday products, known as endocrine disruptors, may affect fertility by interfering with hormones and reproductive health in both women and men. Examples include BPA in some plastics and receipt paper, phthalates in some fragrances and plastics, and PCBs in food, water and soil. You don’t need to worry about every product you use. But simple swaps can reduce your exposure, such as storing food in glass, not heating food in plastic and choosing fragrance-free products where you can.

For practical tips on diet, exercise, sleep and supplements, read our guide on how to boost your fertility naturally in your 30s.

Should you test your fertility in your 30s?

It can be helpful, particularly if you:

• want to plan when to start trying
• are thinking about egg freezing
• have irregular periods or other symptoms

A fertility test can show your ovarian reserve and whether your hormones are working as expected. It can also flag conditions such as PMOS or thyroid problems.

What it can’t do is predict whether you’ll get pregnant. Your ovarian reserve reflects how many eggs you have, not their quality, and research has found it doesn’t predict your chances of conceiving naturally in the short term. Its real value is helping you make informed decisions about timing and your options.

If your results suggest you might need support, there are effective treatments available. These include medication to help you ovulate, surgery for conditions such as endometriosis or assisted conception, such as IUI (intrauterine insemination) or IVF.

Read our guide to female fertility tests to find out what each test shows.

How does age affect pregnancy?

Your age can affect your pregnancy as well as how easily you conceive. From around 35, the risk of miscarriage and of chromosomal conditions in the baby rises. Some pregnancy complications also become more common with age. These include:

• gestational diabetes
• pre-eclampsia
• placenta praevia, where the placenta covers part or all of the cervix
• a baby not growing as expected
• needing a caesarean
• Stillbirth

Most women in their 30s have healthy pregnancies, but it’s worth asking your GP or midwife whether any extra checks or support would be right for you. Some hospitals also offer induction of labour a little earlier, at around 39 to 40 weeks, to women over a certain age, often 40 or over, because the risk of stillbirth rises slightly towards the end of pregnancy. Your midwife or doctor can talk this through with you.

Does your partner’s age matter?

Yes. Sperm problems are involved in around half of cases of difficulty conceiving, so both partners’ health matters. Male fertility also declines with age, particularly from around 40 to 45, when sperm quality tends to fall. An older male partner can mean it takes longer to get pregnant, and is linked with a slightly higher risk of miscarriage. Children of older fathers also have a slightly higher risk of some conditions, such as autism, although the overall risk remains low.

When should you speak to a doctor about fertility in your 30s?

NHS guidance is to see your GP if:

• you’re under 36 and haven’t conceived after a year of regular unprotected sex
• you’re 36 or over and haven’t conceived after six months of trying

Don’t wait that long if you have irregular or absent periods, very painful periods, a condition that can affect fertility, or a history of pelvic infection or surgery. Speak to your GP sooner.

Getting checked doesn’t mean you’ll need treatment. For many people, it simply brings reassurance, and if you do need support, finding out early gives you more options. You don’t have to wait for NHS investigations either. Hertility can check your hormones now and arrange a Pelvic Ultrasound Scan, tubal testing and a semen analysis for your partner.

What if you’re not ready yet?

If you’d like children in the future but aren’t ready now, it’s worth thinking about your options while you’re in your early 30s. Egg freezing tends to be most successful when eggs are frozen at a younger age, ideally before 35, because egg quality declines with age. A Fertility Advisor Call can help you weigh up whether egg freezing is right for you, based on your results and plans.

Getting pregnant after 35

From 35, your chances of conceiving each month fall more quickly, and the risk of miscarriage and pregnancy complications rises. Many women still have healthy pregnancies in their late 30s and beyond. But it’s worth seeking help sooner, after six months of trying from 36, and considering fertility testing earlier. Read our guide to trying to get pregnant after 35.

Ready to plan your pregnancy with Hertility?

Whether you’re about to start trying or planning for the future, knowing where you stand makes the next steps clearer. The Advanced Hormone and Fertility Test checks up to 10 hormones It comes with a doctor-written report and a personalised Care Plan.

If you’d like expert advice on your plans, a Fertility Advisor Call can help you decide what’s right for you. A Nutrition Consultation can help you prepare your body for pregnancy.

Not sure where to start? Take the Online Health Assessment and we’ll build a personalised plan around your goals.

Frequently asked questions

References

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7. Teede HJ, Tay CT, Laven JJE, et al. Recommendations from the 2023 international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Human Reproduction. 2023;38(9):1655–1679. https://doi.org/10.1093/humrep/dead156
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9. Royal College of Obstetricians and Gynaecologists. Induction of labour at term in older mothers (Scientific Impact Paper No. 34). https://www.rcog.org.uk/guidance/browse-all-guidance/scientific-impact-papers/induction-of-labour-at-term-in-older-mothers-scientific-impact-paper-no-34/
10. NHS. Infertility: causes. https://www.nhs.uk/conditions/infertility/causes/
11. Reichenberg A, Gross R, Weiser M, et al. Advancing paternal age and autism. Archives of General Psychiatry. 2006;63(9):1026–1032. https://doi.org/10.1001/archpsyc.63.9.1026
12. NHS. Infertility. https://www.nhs.uk/conditions/infertility/
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