Fertility and Egg Quality: All You Need To Know

Did you know your egg quality decreases with age?

This is completely normal, by the way.

As you get older, more of the eggs in your ovaries are likely to develop genetic abnormalities.

All immature eggs, undergo a process called meiosis during ovulation. Older eggs are more prone to DNA errors during this phase, leading to genetic irregularities.

Once an egg's DNA is compromised, it cannot be medically repaired. In simpler terms, once an egg becomes abnormal, it remains so—egg quality cannot be improved.

So how can you check for your egg quality, or is there a way to know when this decline in quality starts happening?

That’s exactly what we dive into, in this article.

Read on!

Does egg quality matter?

Yes, even though we just need one egg for fertilization, the quality matters. And here’s why.

Egg quality is classified as either genetically "normal" (euploid) or "abnormal" (aneuploid), and with increasing age, a larger percentage of a woman's eggs tend to fall into the abnormal category.

DNA serves as an instructional guide for cells, and any damage to an egg's DNA can affect its potential to develop into a healthy embryo, and baby.

Does my egg quality decline over time?

Egg quality refers to the expected percentage of the total eggs that are normal. This factor is primarily influenced by age. Unlike the varying range of egg count normalcy, age consistently impacts egg quality.

Women in their 20s generally have mostly normal eggs, albeit with some minor abnormalities. On the contrary, women in their 40s usually possess a majority of abnormal eggs, irrespective of their lifestyle choices.

Because DNA damage is common in older eggs, a woman's age provides a reasonable estimate of the proportion of her eggs likely to be genetically normal.

Is there any way to check egg quality?

There’s no direct blood test or ultrasound available to check egg quality. However, given the growing demand and standardisation of egg freezing, IVF, and technologies like PGS and NGS, there is one way of doing so.

It’s only when you are on a cycle of egg freezing or IVF, as the first step involves checking for oocyte quality and screening the best ones before moving onto fertilization.

At this stage, the embryologist checks for the oocyte (the scientific term for an egg) quality by checking the shape, size and other markers that define the quality of the egg.

Along with this, the only other way to check is if the resulting embryos are chromosomally normal, which can be checked by pre implantation genetic testing.

However, because DNA damage is common in older eggs, a woman's age provides a reasonable estimate of the proportion of her eggs likely to be genetically normal.

How Can I Improve My Egg Quality?

Be it for an egg freezing cycle, IVF or just a healthy pregnancy, focusing on improving your egg quality is key. Now there’s no straightforward way to it, but there are some inclusions you can make in your lifestyle choices that can help you improve your overall ovarian health. These include:

1. Eat a nutrient-rich diet

To optimize egg quality, start by fuelling your body with a balanced, nutritious diet. Prioritise fresh fruits, vegetables, and whole foods over processed, sugary, and high-saturated-fat options. Consider adding vitamins that support egg production, such as fish oil, vitamins A and E, and melatonin.

2. Achieve a healthy BMI

Maintaining a normal Body Mass Index (BMI) contributes to increased chances of conception. Obesity has been linked to lower egg quality and increased oxidative stress, so focus on maintaining a healthy weight through a combination of balanced nutrition and regular exercise.

3. Enhance blood flow

Ensure your ovaries receive oxygen-rich blood by staying adequately hydrated. Aim for at least six to eight glasses of water daily. Regular exercise promotes overall circulation and blood flow to reproductive organs. You can also try practices like massage therapy and yoga to further improve blood circulation.

4. Manage stress

Stress can negatively impact fertility by releasing hormones that disrupt ovulation and egg production. Incorporate stress-relieving activities into your routine, such as exercise, yoga, meditation, or indulging in a warm bath (But keep away from excessively using saunas or hot tubs, especially when you’re prepping for an IVF or egg freezing cycle! This can negatively affect the outcomes!)

5. Avoid smoking and limit alcohol

Smoking accelerates the loss of eggs and damages their DNA, making them less viable for pregnancy. Quit smoking if possible. Additionally, reduce alcohol and caffeine intake, as excessive consumption may negatively impact fertility.

What are some foods to improve egg quality?

Your dietary choices play a crucial role in fertility. Focus on incorporating the following foods to support reproductive health and enhance egg quality:

• Leafy Greens: Include nutrient-rich greens like Swiss chard, kale, spinach, and fenugreek.

• Colorful Fruits and Vegetables: Add variety with broccoli, oranges, bell peppers, and berries.

• Omega-3 Fatty Acids: Boost hormonal balance and reduce inflammation with walnuts, chia seeds, flaxseeds, and fatty fish.

• Protein-Rich Foods: Choose fish, poultry, eggs, lentils, tofu, and lean meats to support overall health.

• Whole Grains: Opt for high-fiber options like quinoa, brown rice, oats, and whole wheat bread.

• Healthy Fats: Incorporate heart-healthy fats from nuts, seeds, avocados, and olive oil to assist hormone formation.

• Antioxidant-Rich Foods: Protect eggs from oxidative stress with berries, citrus fruits, tomatoes, and green tea.

• Fermented Foods: Improve nutrient absorption and gut health by including yogurt in your diet.

Egg Quality for Fertility: Arva’s take

By now you would’ve understood: egg quality aligns directly with age and significantly influences the likelihood of a successful pregnancy. While some risks are associated with pregnancies at "advanced maternal age," such as a slightly higher risk of gestational diabetes and preeclampsia, it's ultimately the use of a young, healthy egg that significantly contributes to a healthy pregnancy.

This emphasizes the effectiveness of egg freezing as it allows women to preserve their young, healthy eggs for potential future use as their own egg donors.

At Arva, we believe empowering women with the right choices and resources helps navigate their fertility journey easier. Our egg freezing guide and fertility test are some baby-steps you can start with, to better understand your fertility and how it impacts your family planning.

Remember, by adopting these lifestyle changes and making informed dietary choices, you can take positive steps toward improving egg quality and enhancing your overall fertility. Ultimately, consistency is key, and consulting with a healthcare professional can provide personalized guidance tailored to your unique needs.