As women, the eggs we are born with are the same eggs we carry throughout life. Inside our ovaries are hundreds of thousands of follicles. Most of these follicles will contain an immature egg. During a healthy menstrual cycle, one of these follicles matures into an egg. At the right time, this egg is released (ovulation). This egg can then be fertilised and 9 months later we have a bundle of joy. If only it was actually that simple right?!

Unlike men whose sperm regenerate in 2-3 month cycles, brand new eggs are not created throughout our lifespan. The number we have is it, and that slowly declines. The quality of the eggs also changes. As a woman ages, the percentage of eggs containing genetic abnormalities increase.

To understand the changes egg quality and quantity as we age in more detail - check out my IG post:

How does this affect your fertility? The good news is, although we cannot produce new eggs, we can improve the quality of our eggs. It takes 90-100 days for your egg to develop from an immature follicle to ready to be fertilised after ovulation. Therefore, your nutrient stores from the last 3 months have a very important impact and essentially provide the genetic material for your baby! 

Nutritionally, there are a range of foods and nutrients proven to improve egg quality and support egg count. Have you seen my post on this?

FATS 

Increasing your intake of omega-3 rich foods is beneficial for fertility outcomes. An increased intake of these omega-3 and unsaturated fatty acids has been associated with an increase in the quality of immature eggs and subsequent development to a mature egg. 

This may be due to the anti-inflammatory effect omega-3 can have on the body. 

You also want to reduce your intake of trans fats and saturated fats as these have a negative affect on fertility. 

When considering eating patterns, this may look like reducing your intake of fried foods, cakes and pastries, and instead including oily fish such as salmon or tuna, and including nuts and seeds such as walnuts, chia and flaxseeds.

FOLATE 

Another important nutrient during your fertility journey is folate. The positive effects of folate during pregnancy are well known, but research is also suggesting folate may play a role in fertility. There have been associations found between intake of folate and a decrease in anovulation (when ovaries do not release an egg) as well as a shorter time to conception. You can boost your folate intake by including leafy greens, legumes, eggs and wholegrain breads and cereals fortified with folic acid in your diet. 

VITAMIN D & ZINC 

Get some sunshine each day!! Vitamin D plays a role in egg survival and growth. Similarly, Zinc is important for an egg to be able to complete the final stages of maturity before fertilisation. You can increase your zinc intake by eating a balanced diet including chicken, eggs, fish, milk, cheese, cashews, legumes and seeds. 

ANTIOXIDANTS 

Antioxidants work within the body to ensure cell health is maintained by removing negative ‘free radicals’ from the body, which can form during the various functions that our bodies cells carry out. If there are not enough antioxidants to do this, sometimes ‘oxidative stress’ can occur. Excessive amounts of oxidative stress within the body has the potential to damage DNA containing cells, including reproductive cells. Consuming adequate amounts of antioxidants can help to prevent and even repair this potential damage. 

Vitamin C and Vitamin E help to decrease inflammation, free radicals and DNA damage in the reproductive organs. A diet rich in fruits and vegetables, especially berries, stone fruits, green and orange vegetables as well as spices and nuts can help to boost your antioxidant intake.

COQ10

Coenzyme Q10 is an antioxidant found within the body and is involved in many of the functions occurring in your cells. Increasing your intake of CoQ10 has the potential to protect egg stores within the ovaries and increase the activity of mitochondria contained within immature eggs, especially in women over 35 years of age. 

These mitochondria provides energy to the cell, meaning the DNA and genetic material within aged eggs can be optimised through increased consumption of CoQ10. You can find CoQ10 in most animal products such as beef, chicken and fish. When choosing red meats (consume less than white meats and fish) look for a lean cut and/or trim fat prior to cooking.


If you have been TTC for few months and have not had any success, it may be time to have a look at your egg quality! For further understanding of how you can work with me to optimise your fertility, book in a complimentary discovery call x

Love always. 

Laura - The Fertility Dietitian xx 

This blog was co-written by Alexandra Stokes, a Master of Dietetics student at Deakin University.

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