How to Improve Egg Quality

Key Takeaways

• Egg quality plays a significant role in fertility and is influenced by lifestyle, mental health, age, and genetics.
• Eating a balanced diet, exercising, managing stress, limiting cigarettes and alcohol, and working with a fertility specialist can help support egg quality and increase chances of conception.
• If you’ve been trying to conceive for over a year without success, it’s time to speak with a fertility care professional. For those over 35, seeking expert care after six months is recommended.

How to Improve Your Egg Quality

Egg quality is a crucial factor in achieving pregnancy, especially as we age. While genetics are beyond our control, there are practical steps you can take to support your natural fertility and promote healthy eggs.

Nourish Your Body

Good nutrition and maintaining a healthy body weight can help improve fertility. A Mediterranean diet, which emphasizes a variety of vegetables, monounsaturated (healthy) fats over saturated and trans fats, and healthy proteins like fish and chicken, is a good choices. Making at least half your grains whole and consuming calcium-rich foods to meet nutrient needs will also support your overall health.

Limit Toxin Exposure

Smoking and excessive alcohol intake can negatively affect egg quality and egg quantity. Research has shown that women who smoke may experience lower implantation rates and increased difficulties during fertility treatments. 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. Quitting smoking entirely before pursuing assisted reproductive treatments such as IUI or IVF is strongly advised.

It’s also beneficial to minimize high levels of caffeine (no more than 200mg), avoid alcohol and drugs, and limit exposure to environmental toxins such as pesticides and heavy metals.

Manage Stress

While it isn’t a direct cause and affect, managing stress is an important part of overall fertility. Practicing stress-reducing techniques like yoga or deep breathing exercises can be helpful. 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. 

Moderate physical activity, like walking, swimming, or cycling, can help manage stress, regulate hormones, and improve blood flow to the ovaries, supporting egg health.You can also seek specialized support by connecting with a therapist, counselor, or support group. RESOLVE, the National Infertility Association, maintains a helpful database of support groups for those experiencing infertility.

Age and Egg Quality

Egg quantity and quality do unfortunately decline with age, particularly after age 38. Eggs also become more susceptible to chromosomal abnormalities over time. While this doesn’t make conception impossible, awareness of these biological factors can help guide your family building options.

Rising maternal age globally has contributed to greater use of assisted reproductive technologies like IVF, which offer high success rates even for individuals in their late 30s and beyond. Egg freezing for fertility preservation is another assisted reproductive technology for those who know they want to have a family, but not until later in life.

When to See a Doctor

If you’ve been trying to conceive for over a year without success,it’s time to speak with a fertility specialist. For those over 35, consider seeking care after six months. Fertility testing can assess egg reserve and overall reproductive health, enabling personalized care and treatment plans.

Every fertility journey is unique. A reproductive endocrinologist can help evaluate your individual situation and provide the support needed to optimize your chances of conception and building your family.

Clinically reviewed by Valerie Flores, MD