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Thu May 1, 2025
Research suggests ageing affects metabolism, potentially impacting fertility in both men and women.
Metabolic changes, like mitochondrial dysfunction, can reduce egg and sperm quality.
Lifestyle changes, such as diet and exercise, help manage these effects for better conception chances.
Ageing slows metabolism, leading to reduced energy production and muscle loss. For women, this can result in poorer egg quality, crucial for conception, especially after 35, when fertility declines significantly. Men may experience lower sperm quality, influenced by metabolic health issues like obesity. A healthy lifestyle can mitigate these changes.
Focus on a balanced diet rich in protein, healthy fats, and nutrients like folate and zinc to support fertility. Regular exercise, such as walking or strength training, boosts metabolism and hormone balance. Prioritize good sleep and stress management, as these impact fertility. If conception is challenging, consult a fertility specialist for tailored advice.
Ageing affects bodily functions, including metabolism and fertility. For couples trying to conceive, understanding these interactions is crucial, as fertility declines with age. This analysis explores the relationship between ageing, metabolic health, and reproductive outcomes, providing practical strategies to optimize fertility.
Ageing involves physiological shifts, with mitochondrial dysfunction as a key factor. Mitochondria produce ATP, essential for cellular function. As we age, their efficiency declines, reducing energy production and affecting metabolic processes. This leads to:
Muscle Loss (Sarcopenia): Decreased muscle mass reduces strength and physical function, impacting overall health and fertility.
Increased Body Fat: Reduced activity and metabolic slowdown cause central adiposity, linked to hormonal imbalances affecting fertility.
Decreased Energy Production: Lower ATP levels disrupt hormone regulation, vital for reproduction.
Nutritional Challenges: Ageing impairs nutrient absorption, leading to malnutrition. Oral health issues, like chewing difficulties or tooth loss, affect food processing, potentially impacting reproductive health through inflammation or nutrient deficiencies.
Research from Harvard Health shows metabolism changes over the lifespan, with energy expenditure influenced by age and body composition. A PMC review notes central adiposity and sarcopenia as key age-related changes.
Female fertility peaks in the 20s to early 30s and declines significantly after 35, due to:
Ovarian Reserve: Women have a finite egg supply, with quantity and quality diminishing with age. By the 40s, viable eggs are reduced, affecting fertilization and embryo quality.
Egg Quality: Ageing eggs are prone to chromosomal abnormalities, increasing miscarriage risks. Mitochondrial function is critical for egg maturation and fertilization. A Progress Educational Trust study suggests metabolic compounds may reverse egg ageing in mice, potentially aiding fertility in older women.
Hormonal Changes: Oestrogen and progesterone fluctuations cause irregular cycles and reduced fertility. Metabolic issues like obesity and insulin resistance worsen these imbalances.
Reproductive Environment: A healthy uterus and fallopian tubes are essential for pregnancy. Age-related inflammation can impair this, influenced by metabolic health.
fertility Health data shows conception chances drop to below 5% per cycle by age 40, with miscarriage rates rising from 10% (ages 25-29) to 53% (age 45+).
Male fertility declines gradually but is affected by ageing and metabolic health:
Sperm Quality and Quantity: Sperm count, motility, and morphology decrease with age, partly due to mitochondrial dysfunction. Sperm rely on mitochondria for energy, and metabolic declines impair this.
Hormonal Changes: Testosterone levels, critical for sperm production, decline with age. Metabolic conditions like obesity and diabetes accelerate this, reducing fertility.
Metabolic Syndrome: Obesity, insulin resistance, hypertension, and dyslipidemia harm semen quality. A Fertility and Sterility review found obesity linked to lower live birth rates in natural conception and ART.
PMC research on diet and male fertility shows nutritional interventions, like antioxidants, can improve sperm quality, indicating metabolic health is modifiable.
Nutrition supports metabolic health and fertility, especially with ageing. Key recommendations include:
Emphasize a balanced diet with whole grains, lean proteins, healthy fats, and fiber.
Include easy-to-consume foods like purées, soups, or smoothies for older adults with chewing issues.
Ensure protein intake (1.2-1.8 g/kg body weight) to maintain muscle mass, using whey protein supplements if needed.
Folate (Vitamin B9): Supports cell division and prevents neural tube defects in early pregnancy.
Iron: Promotes healthy menstrual cycles and prevents anaemia, which impacts fertility.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, these aid hormonal balance and reduce inflammation.
Antioxidants (Vitamins C and E): Protect eggs from oxidative stress, which increases with age.
Zinc: Essential for sperm production and DNA integrity.
Selenium: Supports sperm motility and protects against oxidative damage.
Antioxidants: Vitamins C, E, and coenzyme Q10 enhance sperm quality by reducing oxidative stress.
Linked to better fertility outcomes. Vitamin D deficiency, common in ageing populations, affects ovulation and sperm quality. A PMC review found vitamin D supplementation improves IVF outcomes. Consider testing levels and supplementing, especially in winter.
Regular physical activity enhances metabolic health and fertility:
Improved Insulin Sensitivity: Regulates blood sugar and reduces insulin resistance, which can impair fertility.
Weight Management: Maintains a healthy weight, crucial for hormonal balance.
Stress Reduction: Lowers stress levels, which disrupt hormonal balance and fertility.
Aerobic exercise (e.g., walking, cycling) for at least 150 minutes weekly.
Strength training 2-3 times per week to preserve muscle mass.
Flexibility exercises like yoga to improve overall function.
Caution: Avoid overtraining, as excessive exercise can increase stress and harm fertility.
Additional factors influence metabolic health and fertility:
Stress Management: Meditation, yoga, or deep breathing reduce stress, which affects hormonal balance. Chronic stress worsens metabolic declines, impacting fertility.
Sleep: Quality sleep (7-9 hours nightly) supports hormonal regulation. Poor sleep disrupts reproductive hormones.
Avoid Toxins: Limit alcohol and avoid smoking, as these impair fertility.
Oral Health: Good oral hygiene reduces systemic inflammation, supporting fertility by improving overall health.
If conception is challenging, especially with age-related declines, consult a healthcare provider. Signs include:
Difficulty conceiving after 12 months (or 6 months if the woman is over 35).
Irregular cycles, excessive weight gain, or hormonal imbalance.
Fertility specialists for treatments like IVF or IUI.
Endocrinologists for hormonal or metabolic issues.
Nutritionists for personalized dietary plans.
Fertility treatments like IVF, IUI, or egg freezing, helpful for older couples.
Lifestyle interventions, such as weight loss programs or stress management, to improve outcomes.
Ageing impacts metabolism and fertility, but proactive management can mitigate these effects. A healthy diet, regular exercise, stress management, and regular health check-ups optimize conception chances. If challenges persist, professional help can make a significant difference. Understanding these connections empowers couples on their fertility journey, supporting informed steps toward parenthood.
Surprising findings about metabolism and age
Metabolic changes in aging humans
Metabolic compound may reverse fertility ageing in women
The impact of obesity and metabolic health on male fertility
Diet and Male Fertility
Effects of Vitamin D on Fertility
How Vitamin D Affects Your Fertility
Fertility and metabolism
Hormonal and Metabolic Changes of Aging
Metabolic regulation of aging and age-related disease
How Ageing Can Affect Fertility Rate in Women
Let’s Conceive
A California-based travel writer, lover of food, oceans, and nature.