UK Meds Fertility Guide: How To Improve Egg Quality

In this article, we will provide you with a comprehensive guide on how to improve egg quality. We'll explain what egg quality means, why it's crucial for fertility, what factors can negatively affect it and how you can improve it. As well as this, we will also discuss whether you should consult with a doctor for personalised advice and guidance on your egg quality.

Key Takeaways

Here are the 5 biggest takeaways from this article about improving your egg quality:

• Egg quality refers to the genetic health of an egg, specifically the number of correct chromosomes it contains. A high-quality egg has 23 chromosomes, which combine with sperm to create a healthy embryo.

• Egg quality is crucial for successful conception and a healthy pregnancy.

• Key factors that can negatively impact egg quality include age, genetics, lifestyle choices, environmental factors and certain medical treatments.

• Improving egg quality can involve several lifestyle changes, including eating a healthy diet rich in essential nutrients (like folic acid and omega-3 fatty acids), engaging in moderate exercise, maintaining a healthy weight, quitting smoking and managing stress.

• For personalised advice on improving egg quality and addressing fertility concerns, consulting a healthcare provider is recommended.

What is egg quality?

The term ‘egg quality’ refers to the genetic health of an egg and in particular the number of correct chromosomes it has, according to the London Egg Bank. A high-quality (also known as normal) egg contains 23 chromosomes, which then becomes 46 when the egg is fertilised by a sperm that also contains 23. An abnormal or low-quality egg contains too few or too many chromosomes. This can cause issues with fertilisation, embryo development and pregnancy as a whole. 

Why is egg quality important for fertility?

Egg quality is a crucial factor when it comes to female fertility as it can directly affect your chances of achieving a healthy pregnancy. The eggs in your ovaries start as immature cells which then divide and develop as you ovulate. Multiple factors can influence egg quality and cause issues with DNA. When an egg’s DNA is compromised it cannot be repaired. The DNA in the egg provides a key aspect of cell function which means damaged DNA can significantly harm your fertility, according to Extend Fertility.  

What can lower my egg quality?

As mentioned there are several factors that can affect your egg quality, with some being more prominent than others. Below are some of the most common factors that alter egg quality:

Your age

Age is perhaps the most significant factor when it comes to egg quality. Women are born with a finite number of eggs which decline as they age (NHS, 2023), but did you know that the quality of eggs also declines over time? As a woman ages her eggs are more likely to have genetic errors meaning a higher proportion of lower-quality eggs. This can increase the risk of miscarriages and genetic disorders, as well as reduce the chances of successful fertilisation. 

Your genetics

Genetics can also play a large role in determining the quality of your eggs, according to the British Fertility Society. Unfortunately, some women have a genetic predisposition that can affect how their eggs mature, or how well they divide. These issues can increase the likelihood of chromosomal issues. Certain genetic conditions that you inherit from your parents can also affect the number and quality of your eggs, causing problems with fertility or even infertility. 

Your lifestyle

Certain lifestyle choices can impact the quality of your eggs, but, not as much as your age or genetics. Choices you make in your day-to-day life that could alter the quality of your eggs include:

An unhealthy diet

Eating an unhealthy diet can negatively affect your egg quality by increasing inflammation and oxidative stress in the body. A diet high in processed and refined foods is particularly bad. This diet is common in Western countries. On the other hand, a Mediterranean diet with plenty of whole grains, fruits, vegetables, nuts, seeds and fish is high in antioxidants and can help to support the health of your cells. This diet can actually be beneficial for egg quality, according to the Fertility Dietitian.

Smoking

Smoking has a significant impact on your fertility, as well as your overall health. Smoking has been shown to accelerate the ageing process of the ovaries which can lead to quicker depletion of egg supply. This can increase the proportion of eggs with chromosomal abnormalities, lowering egg quality. The chemicals in cigarettes can also damage the DNA in eggs which will also lower egg quality, according to the Mayo Clinic.

Drinking alcohol

Drinking alcohol is not necessarily bad for your fertility, the issue is more to do with excessive alcohol consumption on a regular basis. Heavy drinking can increase the risk of ovulation problems which can make it harder to conceive, according to the Mayo Clinic. Alcohol can disrupt hormonal balances which can change the way eggs develop. If you are trying to get pregnant, if you are pregnant, or if you think you may be pregnant but have yet to confirm the pregnancy it is recommended to avoid alcohol altogether.

Consuming too much caffeine

Consuming excessive amounts of caffeine may negatively impact female fertility. While there is no definitive proof of this, certain studies outlined by Your Fertility suggest that women who consume large amounts of caffeine may take longer to conceive and have a higher risk of issues including low birth weight and miscarriage. High caffeine levels may interfere with hormone production which can affect the reproductive system.

Doing too much intensive exercise

Excessive intensive exercise can reduce your chances of becoming pregnant. Whilst some moderate physical activity is considered beneficial when trying to conceive, over-exercising can disrupt hormonal balances and menstrual cycles, according to Clearblue. If you are trying to get pregnant but want to continue your exercise routines it is recommended that you consult with your doctor for advice tailored to you and your situation.

Your environment

In some cases, the environment that you live in can affect your fertility. For the majority of people living in the UK, this should not be an issue, however, some people may be affected.

Air pollution

Research has suggested that exposure to air pollution can lead to a reduced number of eggs maturing in the ovaries (Gaskins et al, 2020). The exact pollutants have not been identified, however, pollution could affect egg quality, reduce the number of eggs available and potentially harm a developing embryo, according to Professor Antonio La Marca from the University of Modena and Reggio Emilia.  

Medication and medical treatments you are taking

In some cases, certain medications and treatments you are taking can impact the quality of your eggs. If you are concerned about how treatments you are using could affect your fertility it is important to consult with a doctor for further advice. 

Chemotherapy

Chemotherapy for cancer can significantly impact female fertility, particularly in cases of ovarian cancer. Chemotherapy can affect ovarian function which can lead to a reduction in egg quality and quantity. Drugs used in chemotherapy can potentially damage the cells in the ovaries, making it much harder to produce healthy eggs, according to Kingston Hospital, NHS.

How can I improve my egg quality?

Fortunately, there may be different ways that you can improve the quality of your eggs, or at least increase the chances of fertilisation and healthy pregnancy. Below are some factors that can contribute to improved fertility levels:

Follow a healthy diet

Eating a healthy diet can help to improve female fertility levels, in the same way as consuming an unhealthy diet being detrimental. Women trying to naturally conceive should eat foods rich in:

• Folic acid

• Vitamin B12

• Omega-3 fatty acids

As mentioned, the Mediterranean diet is ideal for boosting fertility as it typically includes foods rich in these three nutrients and vitamins (Shmerling & Shmerling, 2020). 

Do moderate exercise every week

Moderate exercise can also help to improve your overall health, and thus your fertility. Regular exercise can help to balance your hormones and enhance blood flow to the reproductive organs, both of which are crucial for egg quality and ovulation. Finding a healthy balance between regular and excessive exercise can be tricky. You should aim for around 150 minutes of moderate physical activity a week to maintain overall health. Moderate physical activity includes brisk walking, swimming or cycling. 

Maintain a healthy weight

Maintaining a healthy weight is ideal for supporting female fertility. Being underweight or overweight can impact hormonal balance and reproductive health. Staying at a healthy weight can help to regulate hormones crucial for ovulation and fertility, which can in turn improve the quality of your eggs. To determine a healthy weight for you it is recommended to consult with a healthcare provider for advice.

Quit smoking

As previously mentioned, smoking can be very detrimental to your fertility and your health as a whole. However, thankfully, the effects of smoking on fertility can be reversed by quitting. Quitting smoking, whilst providing numerous health benefits, can help improve fertility by returning hormone levels back to normal, a factor crucial for fertility and egg quality. 

Avoid stress triggers

Chronic stress is known to have a knock-on effect on overall health. Stress can disrupt hormonal balance which can interfere with ovulation and menstrual cycles. Stress can also impact your lifestyle choices that could benefit fertility, for example, if you are stressed you are less likely to eat a healthy diet or get the right amount of physical exercise you need. To manage stress effectively you should consider:

• Mindfulness techniques

• Yoga

• Deep breathing exercises

Taking fertility supplements

Fertility supplements can help to support reproductive health by providing essential vitamins and nutrients that are beneficial for female fertility. At UK Meds you can purchase fertility supplements specifically designed for female fertility, they are:

• Babystart FertilWoman Plus - This supplement combines vitamins and minerals designed to support fertility and overall health.

• Babystart Fertilova - Specifically designed to help support healthy ovulation, this supplement combines vitamins, minerals and antioxidants to aid female fertility. Particularly helpful for women suffering from polycystic ovary syndrome (PCOS).

Should I speak to my doctor for advice on how to improve my egg quality?

Yes, if you have any questions or concerns about your egg quality or your fertility as a whole it is a good idea to consult with a doctor for advice. They will be able to assess your individual needs and situation to give you tailored advice. 

Sources

Treatment for infertility - NHS

Egg quality: Why is it important? - IVI UK

How to improve egg quality for pregnancy & IVF | Fertility Family

How to improve egg quality for fertility - Fertility Dietitian