How to improve egg quality: strategies to optimise fertility

Oocyte quality refers to the ability of an oocyte (or egg) to be fertilised by a sperm cell and to develop into a viable embryo [1]. It depends on several factors, including DNA integrity, mitochondrial health, cytoplasmic and nuclear processes, as well as the hormonal environment. Good oocyte quality is essential for successful reproduction.

Compromised egg quality can lead to chromosomal abnormalities, unsuccessful fertilisation, poor embryo implantation and miscarriage. Women facing poor egg quality may encounter difficulties conceiving, even with fertility treatment (ART). Furthermore, IVF success rates decline significantly when egg quality is compromised, which often leads to the question of how to improve egg quality in a targeted way.

The impact of age

Age is one of the main factors affecting it. As women age, the ovarian reserve decreases, and the remaining eggs often show reduced quality. Levels oflow anti-Müllerian hormone (AMH) and elevated FSH (follicle-stimulating hormone) are key indicators of this reserve and, indirectly, of egg quality. It is therefore essential to monitor these levels when looking at how to improve egg quality [2].

However, some younger women experience premature ovarian ageing, which leads to a decline in fertility.

Stress and lifestyle

Chronic stress can disrupt hormonal balance (FSH, oestrogens, etc.), thereby affecting ovulation and egg development. Increased levels of hormones such as cortisol reduce oestradiol production, which leads to a deterioration in egg quality [3].

A sedentary lifestyle, smoking, excessive alcohol consumption and an unbalanced diet can also have a negative impact [4]. To act effectively on these points, it is crucial to consider how to improve egg quality through lifestyle changes.

Exposure to endocrine disruptors

Chemical substances found in certain plastics, cosmetics and household products can act as endocrine disruptors, impairing hormonal function and affecting egg quality.

The impact of oxidative stress

Oxidative stress is caused by an excess of free radicals (reactive oxygen species). It disrupts egg cell function, causes DNA damage, impairs mitochondria* and can reduce egg quality. 

Certain factors can have a particular impact: lifestyle, diet, pollution, anxiety, illness, smoking and alcohol. Conversely, antioxidants (including vitamins C and E) and antioxidant cofactors (such as selenium, zinc and copper) are capable of eliminating, scavenging or suppressing the formation of reactive oxygen species [5].

*Mitochondria are: necessary for the proper assembly of the meiotic spindle, chromosome segregation, growth, fertilisation and embryo formation [6].

Follicular fluid and its components are also closely linked to the egg's environment. It plays a particularly important role in egg maturation [7]. Reactive oxygen species in this fluid will have a major impact. 

Gynaecological conditions affecting egg quality

Endometriosis has an impact. This condition, in which the endometrium grows outside the uterus, is linked to mitochondrial abnormalities in eggs, reducing their quality [8]. To find out more, see our article on endometriosis and pregnancy.

Despite a high number of follicles, a woman with polycystic ovary syndrome (PCOS) produces few good-quality eggs, reducing the chances of pregnancy [9].

Balanced diet

A diet rich in essential nutrients is crucial for fertility. Foods high in antioxidants, such as colourful fruits and vegetables, help protect oocytes from the effects of oxidation. Omega-3 fatty acids, found notably in small oily fish, are beneficial for oocyte cell membranes. Adopting this dietary approach is one of the practical answers to the question of how to improve oocyte quality through nutrition.

Studies show that adopting a Mediterranean diet (rich in nuts, vegetable oils, vegetables, fruits, fish and legumes, with low dairy consumption) may be beneficial [10]. 

On the other hand, when considering the "Western diet", data from animal research suggest that a diet high in fat is associated with negative effects on the process of oocyte formation and follicular development, increasing inflammation and oxidation in the follicles and the oocyte. It is also associated with defects at the embryo level [11].

Essential micronutrients

They are essential for overall wellbeing, fertility and oocyte quality [12]. 

Some will be key, notably: 

Vitamin D: Increases the likelihood of pregnancy, influences oocyte quality. [13][14]

Vitamin B9 (folates): Reduces homocysteine, supports fertility and oocyte and embryo quality, supports ovarian reserve. [15][16][17][18]

B2, B6, B12: Beneficial for oocyte and embryo growth. [19]

DHA: Improves embryo quality and IVF success. [20] 

Zinc: Key for egg growth and quality, triggers oocyte activation ("zinc spark"). [21]

Iron: Delivers oxygen to the ovaries, which is essential for the maturation of oocytes into eggs, and contributes to endometrial receptivity. [22][23]

Magnesium: Antioxidant, preserves egg quality, contributes to healthy endometrial function. [24]

Iodine: Supports thyroid function, which is essential for follicular growth of oocytes. [25]

Selenium: Antioxidant, contributes to thyroid function, supports Glutathione Peroxidase. [26]

Vitamins E and A: Correlated with oocyte and embryo quality. [27]

Therefore, taking a pregnancy food supplement multivitamins from the moment you start trying for a baby can help to meet your nutritional needs and support your fertility. The quality of the egg you have today reflects your nutritional status from three months ago.

Targeted supplementation

Some key active ingredients have been the subject of scientific studies to demonstrate their efficacy in improving egg quality. This is notably the case for the active ingredients listed in the table below.

Regular physical activity

Moderate exercise improves blood circulation to the reproductive organs, supports hormonal balance and reduces anxiety. Activities such as walking, prenatal prenatal yoga or swimming are particularly beneficial for those wondering how to improve egg quality naturally [33].

Relaxing

Relaxation techniques such as meditation, deep breathing and mindfulness can help reduce symptoms of anxiety, thereby supporting hormonal balance and egg quality.

Avoiding toxins

Reducing exposure to harmful substances, such as tobacco, alcohol and endocrine disruptors, is essential.

Medical monitoring

Consulting a healthcare professional to assess ovarian reserve, hormonal values and obtain personalised advice is crucial, especially when experiencing difficulties conceiving. This step is often indispensable in any approach aimed at understanding how to improve egg quality in a scientifically grounded way and to receive appropriate treatment.

Improving egg quality requires a holistic approach, combining a nutrient-rich diet, regular physical activity, effective management of anxiety, and reduced exposure to toxins. Targeted supplementation can also have a key impact, particularly for women facing reproductive challenges. Asking how to improve egg quality enables informed choices to maximise the chances of achieving a positive pregnancy test.