At what age are 90% of a woman's eggs gone?

Women are born with roughly 1 to 2 million eggs, drop to about 300,000 to 400,000 by puberty, and have around 25,000 by age 37. By the late 30s, approximately 90 percent of the original ovarian reserve is depleted. However, egg quantity and egg quality are not the same thing; quality (mitochondrial function, oxidative stress, inflammation) can be meaningfully improved at any age. AMH and antral follicle count tests give a clearer picture of where you actually stand than your age alone. We have seen 39-year-olds with better egg quality than some 28-year-olds because of how they have cared for their metabolic health.

Is 35 too old to have a baby?

No. Healthy pregnancies after 35 are common, and "advanced maternal age" beginning at 35 is a statistical category, not a biological cliff. Fertility does decline after 35, and more steeply after 38, but egg quality, metabolic health, thyroid function, and partner factors usually matter more than the number on a passport. Age itself is rarely the sole reason a couple cannot conceive. With a structured root-cause workup, many women conceive naturally well into their late 30s and early 40s. The narrative of "it is just too late" is often premature.

How can I improve egg quality?

Egg quality reflects mitochondrial function, oxidative stress, and inflammation in the ovarian environment, all of which are modifiable. The most evidence-supported levers are CoQ10 (200 to 600 mg daily, ubiquinol form), DHEA where clinically indicated, omega 3s, vitamin D, NAC, melatonin, methylfolate, inositol (especially in PCOS), and a Mediterranean-style anti-inflammatory diet. Eggs take roughly 90 to 120 days to mature, so meaningful improvement requires at least 3 to 4 months of consistent work. Sleep, stress regulation, and removing alcohol, smoking, and ultra-processed foods matter just as much as the supplements.

How can I naturally increase fertility?

Natural fertility improvement rests on a few high-impact levers, including stabilising blood sugar and insulin (especially with PCOS or visceral fat), correcting thyroid function, optimising vitamin D, B12, iron, and folate, healing the gut, removing endocrine-disrupting chemicals (BPA, phthalates, pesticides), regulating cortisol through sleep and stress work, and tracking ovulation accurately. Both partners need to be optimised, not just the woman; sperm quality contributes to roughly 40 to 50 percent of infertility cases. The body is remarkably responsive when the right inputs are restored.

What vitamins boost fertility?

The core fertility nutrients are folate (preferably methylfolate, 400 to 800 mcg), vitamin D (most Indians are deficient and need 2000 to 5000 IU daily), vitamin B12, iron, zinc, selenium, iodine, choline, omega 3 DHA, and CoQ10. For PCOS-linked infertility, myo-inositol and D-chiro inositol (in a 40:1 ratio) are particularly effective. Generic prenatal supplements are rarely enough on their own; doses need to be matched to your actual blood levels through proper testing. We test these directly rather than guessing from a multivitamin label.

What habits hurt fertility?

The biggest fertility-damaging habits are smoking, regular alcohol intake, ultra-processed and high-sugar diets, sedentary living, chronic sleep deprivation (less than 6 hours), unmanaged stress, exposure to plastics and chemical-heavy personal care products, laptops on the lap or phones in front pockets for the male partner (heat affects sperm), and yo-yo dieting. Excessive endurance exercise can also suppress ovulation in women, while sedentary behaviour worsens insulin resistance. Most of these compound over years, which is why pre-conception work ideally begins 3 to 6 months before actively trying to conceive.

Does sugar affect fertility?

Yes, significantly. High sugar and refined carbohydrate intake drive insulin resistance, which disrupts ovulation (the central mechanism in PCOS), impairs egg quality through oxidative stress, increases the risk of miscarriage, and lowers sperm count and motility in men. Even women without diabetes or PCOS often have hidden insulin resistance affecting their fertility, which is why we test fasting insulin and HOMA-IR alongside standard fertility hormones. Cutting refined sugar and stabilising blood glucose is one of the fastest fertility upgrades available.

How is female fertility tested?

A complete fertility workup goes well beyond a basic hormone panel. It includes AMH (ovarian reserve), FSH, LH, estradiol, progesterone, prolactin (cycle-day specific), a full thyroid panel (TSH, free T3, free T4, anti-TPO, anti-TG), fasting insulin and HOMA-IR, vitamin D, B12, ferritin, homocysteine, hs-CRP, and a transvaginal ultrasound for antral follicle count and uterine evaluation. Couples also need a semen analysis for the male partner. Most "unexplained" infertility cases are simply incompletely investigated. Our fertility screening is designed to find what a standard workup typically misses.

How can I make sperm stronger for pregnancy?

Sperm quality is highly responsive to lifestyle, and the male partner contributes to roughly half of fertility outcomes. Sperm regenerate every 64 to 90 days, so improvements show within 3 months of consistent work. Key levers are quitting smoking and reducing alcohol, daily exercise, losing visceral fat if needed, avoiding heat (saunas, hot baths, laptops on the lap, tight underwear), reducing exposure to plastics and pesticides, and supplementing CoQ10, zinc, selenium, vitamins C and E, L-carnitine, and omega 3s based on a current semen analysis. Both partners go through our fertility protocol together because conception is genuinely a two-person biology.

What are the first signs of infertility?

Common signs include irregular or absent menstrual cycles, very heavy or painful periods, recurring miscarriages, pelvic pain, hormonal acne or excess facial hair, weight gain that will not shift, low libido, and difficulty conceiving after 6 to 12 months of trying. In men, low libido, erectile difficulties, changes in ejaculate volume, or visible testicular changes warrant a semen analysis. Many couples wait far too long before getting tested. If you have been trying for 6 months (or 3 months if over 35) without success, a workup is genuinely worth doing rather than waiting another year hoping for natural conception.

What foods boost fertility?

Fertility-supportive foods include leafy greens (folate, magnesium), eggs (choline, B12, vitamin D), fatty fish (omega 3s), nuts and seeds (zinc, selenium, vitamin E), berries (antioxidants), avocado (healthy fats), beans and lentils (plant protein, folate), full-fat dairy (in moderation, if tolerated), pomegranate, beetroot (nitric oxide for blood flow), and quality whole grains. The Mediterranean diet pattern has the strongest evidence base for fertility outcomes in both natural conception and IVF. A traditional Indian thali built around dal, sabzi, ghee, curd, nuts, and fresh fruits already covers many of these bases when refined sugar and ultra-processed foods are removed.

What foods should I avoid for fertility?

The biggest fertility-damaging foods are refined sugar, sugary drinks (soda, juice), industrial seed oils, ultra-processed packaged foods, excessive trans fats (commercial baked goods, fried street food), excessive alcohol, high-mercury fish (king mackerel, swordfish), and processed meats (sausages, bacon). For PCOS-linked fertility issues, refined carbohydrates and dairy may need stricter restriction. For male fertility, soy products in excess can lower testosterone in some men. Caffeine in moderation (under 200 mg/day, roughly 2 cups of coffee) is generally fine; excess is associated with delayed conception and miscarriage risk.

How can I be sure I ovulated?

Reliable signs of ovulation include a clear shift in cervical mucus (becomes egg-white, slippery, and stretchy in the days before ovulation), a sustained rise in basal body temperature (0.3 to 0.5 degrees C) after ovulation, a positive ovulation predictor kit (LH surge), mild one-sided pelvic discomfort (mittelschmerz), and a rise in progesterone on a day 21 blood test. The most accurate single marker is a mid-luteal (day 21) progesterone level above 10 ng/mL, confirming ovulation occurred. Many women who appear to be ovulating regularly actually have anovulatory cycles or weak ovulation, which proper testing catches.

Does exercise improve fertility?

Yes, in moderation. Regular movement improves insulin sensitivity, reduces inflammation, supports hormone balance, improves blood flow to the reproductive organs, and reduces stress. Strength training 2 to 3 times a week, daily walking, yoga, and moderate cardio are excellent. Excessive intense exercise (especially endurance training combined with low body fat) can suppress ovulation and lower fertility. For PCOS in particular, exercise is one of the highest-leverage interventions. For men, regular exercise improves sperm count, motility, and morphology. The key word is moderate; over-training backfires.

How to improve egg quality after 35?

The protocol intensifies but the principles are the same: rigorous insulin and inflammation control, optimising vitamin D and B12, CoQ10 (300 to 600 mg ubiquinol), DHEA where clinically appropriate, melatonin (3 to 5 mg at night), NAC, omega 3 DHA, methylfolate, vitamin E, alpha lipoic acid, and inositol if PCOS is present. Sleep optimisation (7 to 8 hours, dark room) becomes critical because melatonin is a major ovarian antioxidant. Stress reduction and cortisol management matter even more after 35. This is best done as a 3 to 4 month structured pre-conception protocol, not a casual supplement habit.

Can stress affect fertility?

Yes. Chronic stress disrupts the HPO axis (hypothalamic, pituitary, ovarian communication), suppresses ovulation, can shorten the luteal phase, increases inflammation, and worsens insulin resistance. In men, it lowers testosterone and impairs sperm quality. The longer fertility struggles continue, the higher the stress, which then further impairs fertility, creating a painful loop. This is why mind-body work (breathwork, meditation, yoga, therapy) genuinely belongs in fertility protocols, not just as a soft addition. We see real, measurable hormonal shifts when stress is properly addressed.

What is the best age for fertility?

Biologically, peak female fertility is in the early to mid 20s, with a meaningful decline starting around 32 and steepening after 35. Male fertility peaks slightly later and declines more gradually but is far from immune to age. Practically, the best age is when your life circumstances, health, and metabolic readiness align. A metabolically healthy 34-year-old often has better outcomes than a metabolically struggling 27-year-old. If you are in your 30s and planning ahead, pre-conception optimisation 6 to 12 months before trying is one of the highest-value investments in your fertility you can make.

How can I improve my uterine lining for conception?

A receptive uterine lining requires good blood flow, healthy estrogen and progesterone levels, low inflammation, and adequate iron and nutrient status. The high-leverage moves are optimising iron and ferritin (target ferritin above 50 ng/mL), vitamin D above 40 ng/mL, omega 3s, methylfolate and B12, beetroot and pomegranate for nitric oxide and blood flow, L-arginine in some cases, and gentle daily movement to improve pelvic circulation. Untreated thyroid issues, insulin resistance, and chronic inflammation are the most common silent disruptors of uterine lining quality.

Should we try naturally before going for IVF?

For most couples, yes. IVF is a remarkable technology, but it is not the first line for the majority of cases we see. If you have been trying for less than a year (or 6 months over 35), and there is no major structural issue (blocked tubes, severe male factor, advanced ovarian decline), 3 to 6 months of properly designed root-cause work often results in natural conception or significantly improves IVF outcomes if it is still needed. When the underlying biology is corrected first, IVF success rates improve meaningfully. We coordinate with IVF centres when ART is genuinely the right call; we just do not want it to be the default before basics have been addressed. ---

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fertility · 20 min read

Top 20 Frequently Asked Questions on Fertility

Top 20 Frequently Asked Questions on Fertility

Frequently asked questions

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