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5 Proven Ways To Improve Egg Quality

Are you struggling with infertility? Learn five easy diet and lifestyle changes to improve egg quality before IVF treatment!

Improve Egg Quality: The Connection Between Egg Quality and Your Diet and Lifestyle

Embarking on the parenthood journey can be exciting but challenging for some, especially if you experience infertility issues. One critical aspect to consider is egg quality, as it plays a pivotal role in determining the success of fertilisation and pregnancy outcomes, including in vitro fertilisation (IVF).

Many factors, like genetics and age, are outside our control. However, the good news is that other contributing factors can be addressed through positive changes in diet and lifestyle. In this blog post, we’ll explore the impact of these modifications and offer practical tips to help you improve egg quality and, in turn, enhance your fertility.

Here are 5 tips that you can use to help improve egg quality:

Fertility Mediterranean Diet

1. Follow a Mediterranean Diet

Often referred to as ‘The Fertility Diet’, the Mediterranean diet incorporates a range of fresh vegetables, legumes, and fruits. It is also rich in whole grains, nuts and seeds, seafood and poultry, and dairy products.

Unlike many typical Western-style diets, the Mediterranean diet focuses on limiting processed foods and red meats, resulting in a lower intake of sugar and saturated fats while abundant in antioxidants and unsaturated fats.

In a prospective cohort study, 590 participants were divided into higher and lower Mediterranean diet adherence groups based on their scores. The study found that the higher adherence group had more embryos available, but no significant differences were observed in clinical pregnancy and implantation rates between the two groups. 

Further analysis revealed that the number of fertilised oocytes and embryo yield were positively correlated with Mediterranean diet adherence, suggesting that infertile women with greater adherence to the Mediterranean diet were likely to obtain more embryos available in IVF cycles.

Another prospective study investigated the impact of the Mediterranean diet on IVF outcomes in 244 non-obese women undergoing their first IVF treatment in Greece. The study reported that women in the lowest tertile of MedDietScore (with higher scores indicating greater adherence to the diet) had significantly lower rates of clinical pregnancy and live birth than those in the highest tertile. 

Another interesting finding was that women under 35 who adhered to the Mediterranean diet more were linked to approximately 2.7 times greater chances of achieving a successful pregnancy and giving birth to a live baby.

2. Take The Right Supplements To Improve Egg Quality

Egg Quality Supplements

Navigating the extensive selection of fertility supplements on the market can be confusing and overwhelming when trying to identify the best vitamins for your needs. Nonetheless, some supplements are known to provide significant benefits to egg quality.

Coenzyme Q10 (CoQ10) is one supplement linked to potential enhancements in egg quality, making it a valuable consideration as you embark on your fertility journey.

CoQ10 is a fat-soluble organic compound that acts as an antioxidant, protecting the body’s cells from damage caused by harmful molecules called free radicals. Free radicals are produced naturally in the body as a byproduct of cellular metabolism. Still, they can also be generated by exposure to environmental factors such as pollution, radiation, and cigarette smoke.

A comprehensive randomised controlled trial discovered that young women with a poor ovarian reserve who supplemented with CoQ10 experienced a significant increase in the number of retrieved oocytes during the IVF-ICSI cycle. In addition, these women had a higher fertilisation rate (67.5%) and produced more high-quality embryos. 

Research has also found that women who take CoQ10 supplements have increased clinical pregnancy rates compared to those who do not. 

3. Minimise Consumption of Alcohol and Caffeine

How Much Caffeine Can You Have When Trying To Conceive

Studies have shown that alcohol consumption can negatively impact fertilisation and implantation rates and decrease embryo quality in women undergoing IVF. Therefore, it is recommended that women avoid alcohol before and during their IVF treatment.

While some studies have suggested a potential adverse effect of caffeine intake on egg quality, further research is required to comprehend the association between caffeine consumption and egg quality fully. One study found a significant negative effect of caffeine consumption on live birth rates after ART.

The current Australian guidelines suggest pregnant women, including those trying to conceive, limit their caffeine intake to less than 200 mg of caffeine per day, or roughly two cups of moderate-strength coffee.

4. Avoid Environmental Toxins Such As Cigarette Smoke

The environment around us, unfortunately, contains many toxins that can impact fertility. These include BPA’s in plastic containers and cans and phthalates in cosmetic products such as shampoo, conditioner and makeup. 

Another major toxin that affects fertility is cigarette smoke, a particularly harmful toxin that affects fertility. Strong evidence suggests that smoking significantly decreases success rates in women undergoing IVF through fewer mature eggs. 

One retrospective study of 225 female patients undergoing IVF or ICSI found that despite similar embryo quality, women exposed to mainstream or sidestream smoke had significantly lower implantation and pregnancy rates than non-smokers. The study concluded that the effects of sidestream smoke on fertility are equally as damaging as mainstream smoke.

5. Minimise Stress Where Possible

Going through the highs and lows of infertility treatments such as IVF can be tolling on your mind and body. The added pressure that the levels of stress experience can negatively affect treatments often adds to the anxiety that many women already face during this time of life. There is currently conflicting evidence regarding whether or not psychological and physiological stress impact IVF treatments, with some suggesting it does, while others have found no relation. 

Despite this conflict in the evidence, it is always best to practise self-care during these times and do what you can to keep your mind and body strong and healthy.

Building a good and consistent daily routine that incorporates healthy eating and regular exercise can be beneficial for reducing stress levels. Getting a good night’s sleep, and giving your body time to rest and restore itself, is also essential in optimising your egg quality.

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Bottom Line

  • Improving egg quality is critical to enhancing fertility and achieving successful pregnancy outcomes, especially for those undergoing assisted reproductive technologies such as IVF. 
  • While age and genetics may be beyond our control, adopting healthy eating and lifestyle habits can help enhance egg quality.
  • By making these positive changes, you can optimise your fertility and achieve your dream of starting a family.

Need More Help?

Are you seeking additional support and guidance in optimising your fertility through a personalised nutrition plan?

Schedule a nutrition consultation today and take the first step towards achieving your fertility goals.

Disclaimer: Content on this website is provided for information purposes only and should not be replaced with medical advice. We recommend you discuss with your healthcare providers (doctor, dietitian, pharmacist, etc.) any medical questions for diagnosis and treatment, dietary plan, or use of any medications and nutritional supplements before you make any changes. DietitianChong Pty Ltd shall not bear any liability for reliance by any user on the materials contained on this website. 

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