How to Improve Egg Quality

Key Takeaways

• Egg quality plays a big role in fertility, and it’s influenced by everything from your lifestyle and mental health to age and genetic factors.
• By eating a balanced diet, exercising, managing stress, limiting cigarettes and alcohol, and working closely with your fertility doctor, you can optimize your egg quality and increase your chances of achieving pregnancy.  
• If you have been trying to conceive for more than one year without a successful pregnancy, it’s time to talk to a fertility care specialist. For women over 35, seeking expert care after six months is advisable.

How to Improve Your Egg Quality

It's no secret that egg quality is a crucial factor in achieving pregnancy, especially as we age.  And while we can't control our genetics, there are steps we can take to boost our natural fertility and improve the health of our eggs. Below we outline key areas where your choices can make a difference.

Nourish Your Body

Maintaining good nutrition and a healthy body weight can greatly enhance your chances of conceiving. A 2020 article published by the Academy of Nutrition and Dietetics outlines a “fertility diet” that’s designed to optimize nutrition and promote a healthy weight when trying to conceive.  Some primary points: Eat a good mix of vegetables, opt for monounsaturated fats over saturated and trans fats, make at least half your grains whole, and ensure you get enough calcium-rich foods like dairy to help meet your nutrient needs and maintain a healthy weight.

Limit Toxin Exposure (Especially Smoking)

Smoking and alcohol have both been linked to decreased egg quality and infertility. Smoking in particular has been found to have a substantially negative impact. One study in Obstetrics & Gynecology found that women who smoked during fertility treatments had a 50% lower implantation rate and ongoing pregnancy difficulties when compared to non-smokers. Moderation is key, and individuals should quit smoking altogether before going through assisted reproduction treatments such as IUI and In Vitro Fertilization (IVF). 

It’s also a good idea to avoid high levels of caffeine and illicit drugs. In addition, be mindful of exposure to pesticides, heavy metals, and environmental pollutants. 

Move Your Body

Moderate physical activity like brisk walking, swimming, or cycling can help regulate hormone levels and improve blood flow to the ovaries, promoting egg health. However, individuals should avoid excessive exercise, since overtraining can disrupt hormone balance and negatively impact fertility. 

Manage Stress

Stress can have a significant impact on egg quality. Practice stress-reducing techniques like yoga or deep breathing exercises. In addition, meditation can be a way to quiet the mind and focus on the present moment. There are several smartphone apps that offer convenient guided meditation, including Calm and Headspace.You can also seek specialized support – connecting with a therapist, counselor, or support group – to help manage stress and anxiety. RESOLVE, the National Infertility Association, maintains a helpful database of support groups for those experiencing infertility.

Age and Egg Quality

As women age, the number and quality of their eggs naturally decline – with the most significant decline occurring after age 38. This is due to a decrease in the number of follicles (tiny sacs that hold eggs) in the ovaries. Additionally, the eggs themselves become more susceptible to genetic (chromosomal) abnormalities as we get older. While this doesn't mean pregnancy is impossible after a certain age, it's crucial to be aware of this biological reality. At the same time, research shows the average age of women at childbirth is rising globally. This rising age, coupled with diminishing egg quality for women in their late 30s and beyond, has led to an increased use of assisted reproductive technologies like IVF, intrauterine insemination (IUI), egg freezing, and other treatments with generally high rates of success.

When to See a Doctor

If you have been actively trying to conceive for one year without success, it’s time to consult a fertility care expert. For women over 35, seeking help after six months is recommended. Through specialized testing, our fertility care experts can assess your egg reserve and overall fertility. We can then work with you to provide personalized advice and treatment options to enhance your chances of conception.  Every patient’s fertility journey is personal, and there's no one-size-fits-all approach. For more information or to schedule a consultation, please contact San Diego Fertility Center.

This blog is for informational purposes only and should not be considered medical advice.  Please consult with your physician or a qualified healthcare provider for any health concerns or before making any decisions related to your health or treatment.