How to Improve Egg Quality Naturally for Pregnancy & IVF
Are you struggling with egg quality and having trouble getting pregnant? You’re not alone! For many couples, the quest to conceive can be a long and difficult road.
But there is hope! There are natural steps you can take to improve your fertility and give yourself the best chance at a successful pregnancy.
As someone who has struggled with miscarriages and endometriosis, I understand how challenging the journey to conceive can be. So, I wrote this post to help and empower others trying to conceive.
I used the methods outlined in this post myself to conceive my rainbow baby, and I know how effective they can be.
My goal is to give you all the info and tools you need to feel totally in control and confident during your fertility journey!
This post may contain affiliate links for which I may earn a small commission. This means shopping through these links supports my blog at no cost to you. Please read our full disclosure policy. Thank you!
What is Egg Quality, and Why Does it Matter?
Egg quality refers to the health and viability of a woman’s eggs. It is used to describe the chromosomal makeup of an egg. A chromosomally normal egg has 23 chromosomes.
When a sperm with 23 chromosomes fertilizes the egg, the resulting embryo will have a total of 46 chromosomes. Having 46 chromosomes is considered chromosomally normal.
On the other hand, an abnormal egg (aneuploid egg) has an abnormal number of chromosomes. If fertilized, the resulting embryo may have an abnormal number of chromosomes.
A woman’s age, genetics, and lifestyle choices can affect the quality of the eggs and embryo quality. Poor egg quality can negatively impact a woman’s ability to conceive. It can also increase the risk of infertility, reduced fertility, and miscarriage.
When a woman has poor egg quality, it can be more challenging to conceive naturally or through fertility treatments such as in vitro fertilization.
Improving egg quality can increase the chances of successful conception and healthy pregnancy.
What Causes Poor Egg Quality?
Some of the common causes of poor egg quality include:
- Oxidative stress: This is when there’s an imbalance between the production of free radicals and the body’s ability to neutralize them. Oxidative stress can affect the quality of a woman’s eggs, resulting in damage to the DNA and reduced fertility.
- Aging: The quality of a woman’s eggs is linked to her age. As a woman ages, the number and quality of her eggs decline, making it more difficult to conceive and increasing the risk of chromosomal abnormalities.
- Poor diet: A diet high in processed foods, sugar, and unhealthy fats can negatively impact egg quality. In contrast, a diet rich in whole foods, fruits, and vegetables can improve egg quality and increase fertility.
- Environmental toxins: Exposure to lead, pesticides, and plastics can negatively impact egg quality and hormonal balance. Limiting exposure to these toxins as much as possible aids in protecting reproductive health.
- Medical conditions: Certain medical conditions, such as Polycystic Ovary Syndrome (PCOS) and endometriosis, can affect egg quality and increase the risk of infertility.
Uncovering and dealing with the root causes of low egg quality can boost your chances of having a successful pregnancy.
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How Can I Tell if My Eggs Are Healthy?
The quality of your eggs is key when it comes to successful conception and healthy pregnancy!
If you’re curious about egg quality, clinical tests like antral follicle count, hormone tests, and ultrasounds can give you some valuable insights.
Antral follicle count during an ultrasound measures the number of small follicles in both ovaries and can indicate current ovarian function.
Hormone tests can assess the levels of follicle-stimulating hormone (FSH), anti-Mullerian Hormone (AMH), and estradiol (E2), which can provide insight into ovarian function, number of eggs, and egg quality.
But other signs could indicate poor health of your eggs beyond clinical tests – infertility, trouble conceiving, and recurrent miscarriages.
Also, irregular menstrual cycles, heavy periods, and ovarian cysts can point to reduced egg quality.
If you come across any of these symptoms, make sure to talk to your healthcare provider or a fertility specialist to diagnose and address any underlying issues.
While clinical tests and other clues can provide valuable insights into egg quality, there’s no foolproof way to determine egg quality without trying to conceive.
Whether trying to conceive naturally or with fertility treatments, taking steps to improve overall health and fertility can increase the likelihood of successful conception and healthy pregnancy.
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How to Improve Egg Quality Naturally
Improving egg quality naturally is totally doable! Going the natural route may increase the odds of successful conception and healthy pregnancy.
There’s no guaranteed way to improve egg quality. But you can promote healthy eggs by:
- Reducing inflammation
- Increasing antioxidants
- Improving pelvic blood flow
- Maintaining overall health
So here’s the section where we’ll share some practical tips and tricks that can help improve egg quality naturally!
While these strategies may be helpful, remember they’re not a substitute for medical advice. It’s important to consult your healthcare provider before making any drastic lifestyle or diet changes.
1. Nutrition
Nutrition plays a crucial role in improving egg quality naturally. An anti-inflammatory diet can help reduce inflammation, a known factor in poor egg quality.
This type of diet focuses on nutrient-rich whole foods such as:
- Leafy greens (a great source of folic acid)
- Nuts and seeds
- Healthy fats from plant sources like avocado and olive oil
- Quality protein sources, such as beans, nuts, and seeds.
Including foods high in antioxidants, such as berries, citrus fruits, and nuts, can also help to protect the eggs from damage caused by free radicals.
Avoid or limit sugar and processed foods, as they can negatively impact overall health and fertility.
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2. Supplements
When it comes to improving egg quality, getting essential vitamins and minerals primarily from healthy foods should always be the first choice.
But supplements can be a valuable addition to a balanced diet when trying to improve egg quality naturally.
If you decide to supplement, choosing a whole foods supplement from a reputable company is important to ensure you get high-quality and bioavailable nutrients.
Some of the most beneficial supplements for egg health include:
- Omega-3: Omega-3 fatty acids are key for health and fertility. They can help to reduce inflammation, improve blood flow to the pelvic area, and support the health of the uterine lining.
- CoQ-10: CoQ-10 is a powerful antioxidant that can help to protect eggs from damage caused by free radicals. It can also improve mitochondrial function for healthy egg development. The best form of CoQ10 is Ubiquinol, which is more easily absorbed.
- Prenatal vitamin: Taking a prenatal vitamin that contains essential vitamins such as Vitamins B6 and B12, Iron, Folate, Zinc, Vitamin E, and Selenium can help to support a healthy pregnancy and improve egg quality.
- Vitamin A: Vitamin A aids in the development of healthy eggs. It helps to regulate hormone levels, promote follicle development, and support the uterine lining.
- Vitamin D: Vitamin D is crucial for your health and fertility. It can help to regulate hormone levels, improve immune function, and support egg quality.
Just a quick reminder – supplements are not a replacement for a balanced diet. Be sure to check in with your healthcare provider before taking any supplements!
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3. Acupuncture
Acupuncture is a holistic practice that has been gaining popularity among those trying to improve their fertility, including egg quality.
Acupuncture can increase blood flow to the ovaries and uterus, improving egg quality and uterine lining thickness. Also, acupuncture may help reduce stress and inflammation, which can negatively impact egg quality.
While the evidence supporting acupuncture’s effectiveness in improving egg quality is still limited, some women report positive experiences with acupuncture as part of their fertility journey.
If you want to try acupuncture, choose a licensed and qualified practitioner.
4. Sleep
Getting enough sleep is key for overall health and fertility, including the quality of a woman’s eggs. During sleep, the body repairs and regenerates cells, including egg cells.
Quality sleep means uninterrupted sleep for at least seven to nine hours each night.
It’s important to prioritize good sleep hygiene by:
- Creating a relaxing bedtime routine
- Avoiding caffeine close to bedtime
- Limiting screen time before bed
If you struggle with getting restful sleep, consider techniques such as meditation, yoga, or aromatherapy to help relax the mind and body.
I also have some helpful tips for creating a bedtime routine here!
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5. Manage Stress
Chronic stress can negatively impact the reproductive system, making it harder to conceive and reducing the quality of eggs.
Incorporating stress-reducing activities such as meditation, yoga, or deep breathing exercises can help to lower stress levels and promote overall well-being.
I love Circle & Bloom for guided meditation and stress relief! Whether you’re seeking to start a family or aiming to achieve your dreams, they provide meditation for all life stages.
Prioritizing self-care activities, such as taking a relaxing bath or spending time in nature, can also help to manage stress levels.
Also, practicing good time management, prioritizing tasks, and avoiding over-commitment will help reduce stress and promote a balanced lifestyle.
>>> Check out my blog post on more on managing fertility stress!
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6. Gentle Exercise
Exercise can help to increase blood flow to the pelvic area, reduce stress, and improve overall well-being. But aim to choose gentle exercises that won’t cause too much stress on the body.
Here are some types of exercises that are gentle on the body and can help improve egg quality:
- Yoga: Yoga is a great, low-impact exercise that can help to increase flexibility and reduce stress.
- Walking: Walking is a great exercise that can be done at any time and can help to improve cardiovascular health and overall fitness.
- Swimming: Swimming is a low-impact exercise that can help to increase blood flow to the pelvic area, reduce stress, and improve fitness.
- Pilates: Pilates is a great exercise that builds core strength and flexibility. It can also help reduce stress.
Remember to take it slow and steady and build up gradually when it comes to exercise. And, of course, don’t forget to check with your doctor before starting any new routine!
7. Improve Pelvic Blood Flow
Increased blood flow can help to promote healthy ovulation, support the development of healthy eggs, and prepare the uterus for implantation.
Here are some ways to improve pelvic blood flow:
- Yoga: Certain yoga poses, such as the Bound Angle Pose and the Cat-Cow Pose, can help to increase blood flow to the pelvic region and promote fertility. There are also helpful fertility videos on YouTube!
- Posture: Good posture can help to improve circulation to the pelvic area. Avoid slouching, and try to sit up straight when sitting for long periods.
- Don’t sit for too long: Sitting for extended periods can negatively impact blood flow to the pelvic area. Take breaks often, get up, and move around regularly. I use a standing desk like this one so that I can stand more while working! I also use a cushioned mat so that I don’t have pain while standing for a long time.
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8. Avoid Alcohol
Alcohol consumption can negatively impact the reproductive system, affecting egg quality and hormone levels.
Drinking alcohol can also increase the risk of miscarriage and other pregnancy complications.
If you’re trying to get pregnant, avoiding alcohol altogether is best. While having a couple of drinks now and again might not hurt your fertility, it’s better to err on the safe side.
9. Stop Smoking
Smoking can significantly impact fertility, affecting hormone levels and decreasing the overall quality of eggs.
Smoking can also increase the risk of pregnancy complications such as miscarriage, preterm labor, and low birth weight. Quitting smoking can be challenging. But there are resources that can help.
Speak with your healthcare provider about nicotine replacement therapy, cessation medications, or counseling options. Also, seeking support from friends and family or joining a support group can make quitting easier.
10. Avoid Toxins
Environmental factors, such as exposure to toxins like BPA, phthalates, parabens, and pesticides, can negatively impact fertility and affect egg production.
Here are some common sources of these toxins to be aware of:
- BPA: found in plastic food containers, water bottles, and canned foods.
- Phthalates: found in personal care products such as fragrances, lotions, and cosmetics.
- Parabens: found in personal care products such as deodorants, shampoos, and lotions.
- Pesticides: found in conventionally grown fruits and vegetables.
While avoiding all toxins in our environment is impossible, they can be reduced.
Don’t stress about avoiding all toxins. The most important factor is that you try your best to make small changes!
Start by reducing exposure to one or two toxic products at a time. Choose BPA-free containers and avoid microwaving plastic.
My blog post about environmental toxins goes into more detail on how to reduce your exposure!
Read product labels to avoid phthalates and parabens in personal care products. Opt for organic produce to reduce exposure to pesticides.
>> Check out some of my favorite non-toxic beauty products HERE!
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11. Get to a Normal Body Weight
Maintaining normal body weight helps to improve egg quality naturally. Being underweight or overweight can negatively impact fertility, including the quality of eggs. A normal BMI (body mass index) range is between 18.5 and 24.9.
Underweight women may have irregular menstrual cycles and a higher risk of ovulation problems. Women who are overweight may have hormonal imbalances and decreased ovarian function.
Remember that every body is unique, and it’s better to prioritize overall health and well-being over achieving a specific weight or BMI.
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How Long Does It Take to Improve Egg Quality?
Improving egg quality is a significant aspect of fertility and pregnancy, and many women wonder how long it takes to see improvements.
Unfortunately, there is no one-size-fits-all answer to this question, as it varies from woman to woman. But healthy lifestyle changes can positively impact fertility and egg quality.
Here are some factors that can influence the timeline for improving egg quality:
- Age: As women age, egg quality naturally declines. It may take longer to see improved egg quality for older women or those approaching menopause.
- Health status: Women with underlying health conditions or hormonal imbalances may take longer to improve egg quality than those who are otherwise healthy.
- Lifestyle changes: Healthy changes can positively impact egg quality, but it may take time to see the effects. Consistency is key, and it’s important to maintain healthy habits over the long term.
Be patient and kind to yourself during the process of improving egg quality. Stay consistent and prioritize overall health and well-being.
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Next Steps
As you wrap up this journey towards enhancing egg quality naturally for pregnancy and IVF, remember that every small change counts.
Whether it’s tweaking your diet, incorporating new habits, or finding ways to manage stress better, each step is progress.
If you’re looking for more personalized support and guidance, my holistic wellness guide for women is here to help. It’s all about empowering you with practical strategies to keep your health in top shape throughout your fertility journey.
Let’s take the next steps together towards achieving your fertility goals.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624332
https://www.mdpi.com/1422-0067/22/17/9541
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6480978
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4812655
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5826784
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3717046
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3158259
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6396757
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8158119
https://www.ccrmivf.com/egg-quality
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