how to improve egg quality

Written by Teresa Maiorano, RD, BASc, BSc 

Egg quality is crucial for fertility because it without it, successful pregnancies are not possible. This is why it’s important to learn what is egg health, how can you improve it and what makes it worse! 

healthy eggs

Why Do We Need Good Egg Quality?

Good egg quality is vital for successful fertilization and for the development of a healthy embryo and pregnancy.  Miscarriage rates are lower and prenancy success outcomes are higher when you start with really great quality eggs. 

How can I know if my eggs are good quality? Determining egg quality directly is challenging because there is no single definitive test. But, there are ways to give you insight:

  1. Hormone Levels: Tests such as Anti-Müllerian Hormone (AMH) and Follicle-Stimulating Hormone (FSH) can offer clues. AMH levels reflect ovarian reserve (egg quantity), while elevated FSH levels during the menstrual cycle can sometimes indicate reduced ovarian function, which may correlate with egg quality. 

  2. Antral Follicle Count (AFC): An ultrasound that counts the small follicles in the ovaries during a cycle can help estimate the number of eggs available. While quantity doesn’t directly measure quality, it can help assess ovarian health as a whole.

  3. IVF Response and Embryo Quality: For those undergoing IVF, the number of mature eggs retrieved and the resulting embryo quality can offer a more direct assessment of egg quality. Higher-quality eggs are more likely to develop into healthy embryos, leading to improved IVF outcomes.

  4. Embryo testing: Embryos can undergo genetic screening to assess their overall health, which indirectly reflects the quality of the egg from which they developed. PGT testing for example is one way of determining the quality of an embryo. 
Bad egg quality

What Decreases Egg Quality?

Egg quality can decline with age, lifestyle, and environmental influences. Aging is a significant factor, as eggs accumulate DNA damage over time. Additionally, exposure to toxins, such as cigarette smoke, cannabis and pollution contribute to decreased fertility outcomes. As well, regular consumption of inflammatory foods, high in added sugars, saturated or trans fats impact egg quality. Even chronic stress has been shown to negatively impact egg health. And yes, smoking and edibles have been shown to have detrimental effects on egg quality. Similarly, excessive alcohol consumption can interfere with hormone levels and negatively affect reproductive health. Reducing or eliminating these substances can significantly improve overall egg quality​ and fertility success. 

At what age does egg quality begin to decline significantly? Egg quality typically begins to decline in a woman’s late 20s to early 30s, with a more marked decrease after age 35. By age 40, many women experience a significant reduction in both the quantity and quality of their eggs. This decline is often accompanied by an increase in chromosomal abnormalities​. 

Implantation Meal

Can Food Improve Egg Quality?

Yes! Diet (referred here as an eating pattern, not an eating restriction) plays a crucial role in egg health. Here are foods you want to include as often as you can for improved egg quality:

  • Dark Leafy greens
  • Orange fruits or vegetables
  • Beets, sweet potatoes
  • Whole grains
  • Broccoli, brussel sprouts
  • Nuts
  • Seeds
  • Salmon
  • Tuna
  • Sardines
  • Sunflower seeds
  • Chickpeas and Lentils
  • Berries (organic) 

Studies have shown that a diet high in these nutrients are associated with increased probability of live birth among women undergoing ART. A nutrient-dense diet is crucial for optimizing reproductive health

So, adopting a healthy lifestyle and balanced diet can positively impact egg quality and are essential for maintaining cellular health and supporting reproductive function. Incorporating foods rich in these nutrients can help improve the quality of eggs.  Additionally, specific supplements also may support ovarian function, but it’s essential to consult with a healthcare provider before starting supplements. 

Shrimp wraps

What If I Am Over 40?

Egg quality typically begins to decline in a woman’s late 20s to early 30s, with a more marked decrease after age 35. By age 40, many women experience a significant reduction in both the quantity and quality of their eggs. 

For women over 40, focusing on egg quality is especially important since natural reserves are typically lower. While the chances of conception decline with age, it’s still possible to conceive with a focus on maintaining a healthy lifestyle, balanced diet, and regular physical activity. Additionally, for those pursuing IVF with genetic screening, this helps to improve the likelihood of a healthy pregnancy. Hormonal support and supplements under the guidance of a fertility specialist can also be beneficial. ​

Improve Egg quality

Take Away

As you can see, there are lots of ways to support your egg quality.  If you are looking for a 1:1 approach on how to improve your egg quality, check out my detailed evidenced based 4 week Boost your Egg quality Meal Plan, which includes all the nutrients you need, recipes and grocery list there to optimize your egg quality.

Work with Teresa for 1:1 support today!