12 Health Foods You Need to Boost Fertility Over 35

If you’re over 35 and thinking about starting or expanding your family, you’ve probably heard a lot about fertility and how it naturally declines with age. 

But here’s the good news: what you eat can significantly impact your fertility and your chances of getting pregnant over 35.

So, keep reading to discover the 12 powerful health foods and supplements that have been scientifically shown to boost fertility, balance hormones, and increase your chances of a healthy pregnancy.

1. Maca Powder

Maca powder for fertility could yield great results! This root is a powerful adaptogen native to Peru, known for balancing hormones and improving reproductive health. Studies show Maca may support better hormonal balance, reduce stress-related fertility issues, and boost libido, all helpful when you’re trying to conceive. You can find this superfood in most health food stores but if you have any concerns, please speak to your doctor before incorporating it into your routine. 

How to Use: Add a teaspoon to smoothies, oatmeal, or yogurt.

2. Myo-Inositol

Inositol, particularly myo-inositol, is beneficial for women over 35, especially if you have PCOS or insulin resistance. Clinical research indicates that myo-inositol improves ovulation rates and egg quality, significantly increasing pregnancy chances.

How to Use: Take 2,000–4,000mg daily in supplement form after consulting with your healthcare provider.

3. Wild Yam

Wild yams contain diosgenin, which is known for its hormone-balancing effects. Although scientific studies are limited, traditional use suggests wild yam can support progesterone production, which is crucial for conception and maintaining pregnancy.

How to Use: Incorporate yams into your diet baked, steamed, or mashed.

4. Omega-3 Rich Fish (Salmon)

Omega-3 fatty acids are crucial for regulating hormones, reducing inflammation, and enhancing egg quality. Regular intake of omega-3 has been associated with higher pregnancy rates and improved reproductive health.

How to Use: Enjoy salmon or other oily fish (like sardines or mackerel) 2-3 times per week.

5. Leafy Greens 

Dark leafy greens like kale and spinach contain high levels of folate, a crucial nutrient for preconception and early pregnancy. Folate helps reduce risks of neural tube defects and improves egg quality.

How to Use: Incorporate greens daily through salads, smoothies, or lightly steamed.

6. Avocados

Healthy fats are an essential nutrient for fertility and are something women with PCOS eat to regulate their periods. Avocados are rich in healthy fats, vitamin E, and folate – which are also important for fertility. Healthy fats are essential for hormone production and maintaining a healthy uterine lining.

How to Use: Add slices to toast, salads, or smoothies.

7. Eggs

Eggs are rich in protein, vitamin D, and choline—nutrients linked to improved fertility outcomes. Research suggests adequate vitamin D levels may significantly boost fertility and pregnancy success rates.

How to Use: Aim for 4-6 eggs per week, cooked however you prefer.

8. Brazil Nuts

Brazil nuts are a potent source of selenium, which supports egg quality and protects against age-related reproductive decline. Just 2-3 nuts daily fulfill your selenium needs.

9. Pomegranate

Did you know that pomegranates are the symbol of fertility in Greek mythology? Rich in antioxidants, pomegranates improve blood flow and reduce inflammation, enhancing fertility. Studies indicate antioxidants may significantly boost fertility in women over 35 by reducing oxidative stress.

How to Use: Drink pure pomegranate juice or sprinkle seeds over yogurt.

10. Pumpkin Seeds

Packed with zinc, iron, and healthy fats, pumpkin seeds support hormonal balance and overall reproductive health. Zinc has been shown to regulate ovulation and improve egg health.

How to Use: Snack on a handful daily or sprinkle over meals.

11. Berries

Berries (blueberries, strawberries, raspberries) contain antioxidants and fiber, both critical in supporting hormonal balance and reducing inflammation that can negatively impact fertility.

How to Use: Include a handful daily in smoothies, cereals, or yogurt.

12. Lentils & Beans

Plant-based proteins like lentils and beans are rich in iron, folate, and fiber, essential for healthy ovulation and balanced hormone production. Studies suggest plant proteins may boost fertility significantly compared to animal proteins.

How to Use: Enjoy lentil soups and bean chili, or add to salads 3-4 times weekly.

Boosting Your Fertility Naturally

Age alone doesn’t determine fertility – diet and lifestyle have a powerful impact too. Including these fertility-boosting superfoods in your daily routine can significantly enhance your body’s natural fertility and improve your chances of conceiving after 35.

Always consult your healthcare provider before starting new supplements, and remember, optimizing fertility is about creating the healthiest environment for your future pregnancy.

You’ve got this!