How to Improve Egg Quality

Key Takeaways

• Egg quality is a major determinant in female infertility, and it can be affected by everything from lifestyle choices to mental health and genetic predisposition.
• Some of the biggest factors affecting egg quality include diet and exercise, age, and medical history.
• If you have been trying to get pregnant for over a year without a successful pregnancy, it may be time to talk to a healthcare provider about ways to assess and improve fertility and egg quality.

What is Egg Quality?

Egg quality refers to the chromosomal normalcy or abnormality in a woman’s egg. A chromosomally “normal” egg has 23 chromosomes, while a chromosomally “abnormal” egg has fewer or more chromosomes. Genetic abnormalities prevent the egg from growing and developing normally and result in abnormal, low-quality embryos that may not be capable of normal growth or implantation.

How Does Age Impact Fertility?

An increase in a woman’s age also leads to an increase in the eggs number of chromosomally abnormal eggs (too few or too many chromosomes). At 30 years, a woman’s eggs are 70% chromosomally normal and this reduces with consecutive years such that by the time a woman reaches 40, only about 35% of her eggs are chromosomally normal.

If conception happens with an abnormal egg, the embryo will either fail to implant in the uterus or the conception will result in a miscarriage or chromosomal disorders like Down’s syndrome. However, many women can still conceive even past this age and studies show the global average age of women in childbirth is rising. 

This is because women can increase their chances of pregnancy through assisted reproductive technologies like in vitro fertilization or IVF. Generally, if you have been trying to conceive for over a year and you’re over the age of 35, it may be time to consult with healthcare professionals like those at Ivy Fertility, who will be able to walk with you and lay out the next steps for you. 

Testing Egg Quality

The best way to evaluate the quality of your eggs is through testing. Different tests can be used to achieve this. 

Transvaginal Ultrasound

A transvaginal ultrasound tests the antral follicle count (AFC) by counting the total number of follicles between four and nine millimeters in both ovaries, to see the total no of eggs that have the potential of maturing. The test is done between days three to twelve of your period. 

Follicle Stimulating Hormone (FSH) Test

FSH is responsible for the growth of ovarian follicles, which, in turn, produce hormones like estrogen and progesterone. FSH also supports ovulation, helping the ovaries to mature eggs for each cycle. A blood sample taken on the 3rd day of your menstrual cycle can be used to test whether the eggs are resistant to FSH. The higher the FSH value, the lower the quality of the eggs.

Anti-Mullerian Hormone (AMH) Test

Eggs live inside a follicle, which is a fluid-filled sac with cells that support egg maturation and produce hormones like AMH. AMH is a glycoprotein released to help protect and mature the eggs. Over time, as the number of eggs decreases, AMH also decreases. AMH test gives an estimate of the total number of follicles remaining in the ovaries. The more follicles a woman has, the more eggs she can release, and the better the chances of pregnancy.

Estradiol (E2)

E2 is a hormone that increases as an ovarian follicle becomes stimulated and increases in size. The E2 test checks the estradiol levels in the body. Normal EZ levels should be under 50 pg/ml. Elevated levels mean that the ovaries are responding early, and egg quality is potentially decreased.

How Can I Improve Egg Quality?

Improving your egg quality can be as simple as:

Eating well

A nutritious diet is important in maintaining a healthy reproductive life. To improve egg quality, prospective mothers should avoid highly processed foods that have a negative effect on ovarian health.

Taking supplements

While a healthy diet should give you all the nutrients you need, supplements do go a long way in improving egg quality. Supplements you can take include:

• Coenzyme Q10 (CoQ10): This is an antioxidant that helps defend against oxidative stress.
• Vitamin D: This supports reproductive health, including egg and sperm quality. 
• Omega-3 fatty acids: These are anti-inflammatory and they help regulate hormones.
• Inositol: This helps with hormonal regulation, and egg maturation as well as improves fertilization and pregnancy rates. 
• Folate: Also known as folic acid helps in embryonic development and increases embryo implantation rates.

Before taking any supplements, consult your healthcare professional. 

Move your body

Regular exercise is necessary for reproductive health. It is no secret that a healthy lifestyle also includes regular exercise. A 2023 study revealed that incorporating regular exercise into your daily routine can increase the chances of conception, particularly in women with polycystic ovary syndrome. 

Manage Stress

We all go through times of stress, and it can increase during pregnancy. However, extreme levels of stress should be avoided as they can negatively affect egg health.  In fact, studies reveal that psycho-emotional stress negatively affects egg maturation in the ovary and suppresses subsequent embryo development. 

To deescalate stress, one should consider counseling and other stress reduction techniques, particularly in women going through assisted reproductive technologies like IUI and IVF. 

Don’t smoke

The effects of cigarette smoking during fertility treatment of natural conception can result in a 50 percent lower success rate in the implantation of an embryo. Alternative devices like vapes and other nicotine-containing products also have similar negative impacts on ovarian reserve and quality. 

Reduce alcohol and caffeine

If you would like to increase your chances of a successful pregnancy, you have to reduce your alcohol and caffeine consumption. Alcohol disrupts hormone levels, affecting egg development. Caffeine can also interfere with egg maturation and implantation. 

Bottom Line

Egg quality is a factor in a woman's ability to quickly conceive and carry a pregnancy to term. Whether you're trying to conceive naturally or using fertility treatments, it’s important to eat right, exercise, and avoid the consumption of alcohol, cigarettes, and alcohol. Above all, talk with your healthcare provider if you need help with improving the quality of your eggs.