What is egg quality?
Egg quality refers to how healthy and genetically normal an egg is. A high - quality egg has the correct number of chromosomes, a strong outer structure, and the internal energy it needs to:
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Mature properly
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Ovulate at the right time
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Be fertilized by sperm
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Develop into a healthy embryo
In contrast, bad egg quality can lead to failed fertilization, poor embryo development, or early miscarriage. Bad egg quality symptoms aren't always obvious, but may include irregular cycles, failed IVF attempts, or unexplained infertility.
Does egg quality decline with age?
Yes- but not overnight.
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You're born with all the eggs you’ll ever have. Over time, both egg count and quality decline.
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Egg maturity and chromosomal health begin to drop gradually after age 30, and more steeply after 35.
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By age 40, a higher percentage of eggs may have chromosomal issues- known as aneuploidy.
That said, egg reserve and quality are not solely dependent on age. Factors like poor nutrition, chronic stress, lack of sleep, and conditions like PCOS or endometriosis can also affect healthy egg quality.
Can I test my egg quality?
Not directly.
There’s no lab test that can tell you definitively whether your eggs are good or bad. But some tests offer indirect clues:
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AMH (Anti- Müllerian Hormone): Indicates how many eggs you might have left. High or low AMH levels can help assess egg reserve, but say nothing about AMH quality.
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FSH + Estradiol (on Day 2): Shows how much effort your brain is putting into recruiting eggs. High FSH could suggest declining ovarian response.
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Ultrasound (AFC): Measures how many follicles are visible, giving an idea of current egg count, but not the quality.
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Genetic testing of embryos (in IVF): The only way to evaluate egg quality for pregnancy by checking the chromosomal health of resulting embryos.
This is why egg quality is often inferred based on your age, symptoms, and fertility history - not a single number.
Can I improve my egg quality?
Yes - to an extent.
While you can’t create new eggs, you can improve the health of the ones your body is preparing to release over the next 90-120 days. That’s how long it takes for an egg to mature before ovulation.
How to support egg quality naturally
1. Focus on fertility nutrition
What you eat directly affects your egg maturity and hormonal balance. Aim for:
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Antioxidant- rich foods: berries, spinach, nuts, seeds
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Healthy fats: ghee, flaxseed, avocado, oily fish
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Protein: lentils, paneer, tofu, eggs
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Iron and folate sources: beetroot, legumes, leafy greens
Avoid:
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Refined sugar, processed foods, and excess caffeine or alcohol
These changes help promote healthy egg quality and hormone balance.
2. Take targeted supplements
Some nutrients play a powerful role in supporting egg health:
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CoQ10: Boosts mitochondrial energy in egg cells
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Methylated folate (5 - MTHF): Supports DNA and cell division
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Vitamin D3: Essential for ovarian function
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Omega- 3s (EPA/DHA): Reduces inflammation and supports implantation
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Selenium + Zinc: Antioxidants that reduce cellular stress
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Myoinositol: Especially helpful in PCOS to support ovulation
Consistency matters - supplements work best when taken daily for 3+ months.
3. Sleep like your fertility depends on it
Because it does. Deep, consistent sleep helps regulate:
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Melatonin, which protects eggs during maturation
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Cortisol, which when elevated, can disrupt ovulation
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The release of FSH and LH, which govern the ovulatory cycle
Aim for 7-9 hours of restful sleep, ideally winding down before 11 PM.
4. Regulate blood sugar
Stable insulin levels are important for egg quality and hormone balance. Especially in PCOS, high insulin can reduce the quality of maturing eggs.
Tips:
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Balance meals with protein, fiber, and healthy fats
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Eat vegetables first, then protein, then carbs
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Minimize sugar - sweetened beverages and white flour
5. Manage stress (without adding guilt)
Chronic high cortisol can interfere with ovulation signals and hormonal balance. But don’t stress about stress. Focus on:
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Breathwork, yoga, or light movement
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Walks, nature breaks, or mindful screen limits
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Support circles, therapy, or journaling
Stress won’t “kill your eggs” - but lowering it can help your body function at its best.
6. Avoid known toxins
Exposure to certain environmental and lifestyle toxins can reduce egg quality over time.
Limit:
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Plastic containers, BPA, and synthetic fragrances
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Passive smoke or direct smoking
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Unregulated supplements with heavy metals
Especially if you're preparing for pregnancy AMH testing or egg freezing, detoxing your environment matters.
What should you track?
If you're trying to conceive naturally:
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Ovulation patterns (use LH strips or basal body temp)
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Cervical mucus changes
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Cycle regularity
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Luteal phase length (ideally 11-14 days)
If you’re preparing to freeze eggs or monitor fertility:
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AMH and AFC (antral follicle count)
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Vitamin D, B12, and thyroid levels
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PMS, flow, and energy changes over time
These data points offer real insight into the quality and rhythm of your cycles.
Can I get pregnant with bad egg quality?
It depends. Lower egg quality may make it harder to conceive naturally or increase miscarriage risk. But many people do conceive- sometimes with the help of IVF or donor eggs. The focus should be on optimizing the eggs you have, not obsessing over one cycle or number.
If you're worried, speak to your provider about your egg reserve, AMH levels, and the minimum AMH for pregnancy that might work for your situation.
Final Word from Arva
Egg quality isn’t something you’ll find printed neatly in a lab report. It’s the result of months of internal preparation - shaped by your nutrition, sleep, stress, environment, and genetics.
The good news? You have more control than you think.
Whether you’re planning to conceive, considering freezing your eggs, or just want to protect your reproductive future, the steps you take now matter 90 days from now.
It’s not about perfection. It’s about consistency, awareness, and giving your body what it needs to do what it’s designed to do.