Most of the time, the type of food we eat is thought to impact parameters such as our weight. However, fertility, which is the ability to conceive, can also be influenced by diet. Although, not well studied until the late 90s to early 2000s, today it’s been proven that eating a fertility diet can improve egg quality.
And in the end, improve fertility as well.
Why Does Egg Quality Matter?
Low quality eggs, caused by diminished ovarian reserve, is one of the most common reasons for female infertility.
High quality eggs produce viable embryos; ensuring growth and maturation to take place safely. Which means that egg quality is important because having low quality eggs makes it more difficult to conceive and produce viable embryos.
Eating a fertility diet is only one way to improve egg quality and help female infertility.
Other measures to improve egg quality include:
1. Incorporate fertility supplements
Most of time, outside of pregnancy and while lactating, nutrients can be derived naturally from food sources. However, during pregnancy and lactation extra nutrients are needed and are best consumed in supplement form along with a healthful diet. A good example of this is folic acid supplements. As well as these ones. As you get older, cells may not divide as needed, hindering fertilization. Taking the appropriate supplement can delay or offset this issue from occurring. Look for researched based and clinically proven ingredients approved by your doctor before starting any.
2. Improve circulation
Healthy eggs feed off of oxygen rich blood. Ensure that you are supplying your egg reserve with plenty of oxygen rich blood by drinking enough water (rough estimate is about 8 glasses per day) and exercising regularly whenever possible.
3. Maintain a healthy weight
Body mass index (BMI) and waist circumference can help determine a healthy weight. In general, a person is considered to be healthy with a BMI between 18.5 – 24.9. Being in this BMI range will save your eggs from premature aging. Anything below can result in anovulatory cycles or irregular periods; making it more difficult to get pregnant or result in preterm labor. Anything above that can significantly increase the risk of complications during pregnancy and the rate at which pregnancy occurs. For females, a normal waist circumference is anything below 35. Carrying extra weight around your abdomen can make it more difficult to become pregnant and/or result in pregnancy complications.
4. Maintain low stress levels
Although avoiding stressful situations or environments may be difficult, managing it with certain techniques is not. Try walking, running, meditation, yoga, journaling, taking a spa day, going for a massage, or trying acupuncture. Or simply spend more time with family and/or friends. Figure out what works best for you and then learn to use it whenever you feel overwhelmed/stressed. Note that stress itself cannot cause infertility but it can contribute to poor egg quality from the release of the hormone cortisol.
5. Adopt proper sleep hygiene
Getting enough sleep (rough estimate is around 7 hours every night) regularly is crucial in managing stress and living a healthier lifestyle. Activated in cool, dark, non stimulating environments, melatonin actually protects the egg quality before ovulation. Make sure to get good quality sleep regularly in order to keep melatonin levels optimum.
6. Stop smoking and limit alcohol & caffeine
Smoking accelerates a woman’s reproductive age. Nicotine, which is the active component in cigarettes, is toxic to eggs resulting in premature aging and mutation. So it not only produces low quality eggs, it also can affect your fertility. Researchers have found mixed results on the direct effect alcohol consumption and caffeine have on conception however. Drinking too much alcohol and/or caffeine, while pregnant, is discouraged. However it is not so clear on what to do before pregnancy. Some researchers argue that limiting consumption of both makes sense. Other researchers argue that the individual should make the choice. Note that no harm will come when limiting the consumption of alcohol or caffeine; harm occurs after overconsumption.
7. Limit exposure to environmental toxins
This includes the metals and chemicals found in air, water, food, and health and beauty products. These metals/chemicals have the ability to progressively worsen anovulatory cycles leading to female infertility.
Everything you do before ovulation has the ability to impact egg quality.
Living an overall healthier lifestyle can combat the negative effects that may result in poor quality eggs.
Basics of a Fertility Diet
A fertility diet is a diet that increases your chances of fertility.
The Nurses’ Health Study has examined one of the most well researched fertility diets till date – referred to as The Fertility Diet.
The original health study began in 1976 and is currently in its 3rd generation of studies.
The largest prospective investigations done till date, researchers looked into the risk factors associated with major chronic diseases in women.
Researchers concluded that changing certain aspects of diet (like eating less processed food) could increase ovulation resulting in increased female fertility.
Researchers also concluded that infertility due to ovulation disorders was largely preventable. 46% attributed to diet alone. And 66% attributed to diet, inactivity and being overweight.
Diets that demonstrate increased fertility included higher intake of the following:
- Folic acid
- Nonheme iron
- High fat dairy products
- Vegetable protein
Note that this particular diet worked to increase fertility rates in women who were dealing with ovulation disorders (i.e. PCOS, ovarian cysts, hyperprolactinemia, primary ovarian failure etc.). Women dealing with infertility due to other issues could still suffer with infertility despite following the above listed criteria.
Other Types of Fertility Diets
Variations of this type of fertility diet also exist.
In 2019 researches detailed what they referred to as a pro-fertility diet. Where higher prepregnancy adherence resulted in increased probability of live births among women undergoing assisted reproductive technologies.
The Mediterranean diet is an eating pattern that people located in and around the Mediterranean subregions adhere to.
Those undergoing IVF (in vitro fertilization) who follow a Mediterranean diet have increased fertility rates.
The main takeaway from eating any type of diet is to concentrate on eating the following types of food:
- Dark green leafy vegetables
- Citrus fruits and berries
- Cage free eggs a few times per week
- Healthier fats in the form of avocados, nuts and seeds
- Cook and/or drizzle food with extra virgin olive oil (EVOO) or avocado oil when you can. Cooking with coconut oil when EVOO cannot (i.e. at really high temperatures).
- Increasing fiber intake with non starchy veggies, steel cut oats, beans and lentils. Wash and soak beans and/or lentils to increase mineral absorption.
- Whenever you choose to consume a dairy product ensure that it is full fat dairy.
- Non heme iron (found in plant based foods) found in whole grains, legumes, vegetables, nuts and seeds.
Foods to Avoid When Trying to Conceive
Foods to avoid when trying to conceive:
- Intake of transfat
- Low fat dairy products
- Animal protein including high mercury fish
- Soft drinks
- Higher dietary glycemic load foods/Fast absorbing carbohydrates
1. Intake of Transfat
Fried foods, baked goods (like cookies, cakes, pastries, donuts etc.), frozen pizzas, packaged snacks, and margarine all contain transfat. Animal and dairy products contain a much smaller amount.
The issue with transfat is that even a 2% increase in calories from transfat vs carbohydrates can increase the risk of female infertility by an astounding 73%. And for every 2% derived from transfat instead of monounsaturated fats, the rate of infertility doubled!
To avoid the detrimental effects of transfat on fertility, it’s best to avoid or consume less than 2% (which is roughly equivalent to less than 3-4 grams) per day.
As well avoid foods that have hydrogenated oil or partially hydrogenated oil listed as an ingredient (as this turns into transfat).
2. Low Fat Dairy
The Fertility diet recommends that women eat 1-2 servings of full fat per day to increase fertility in those with anovulatory disorders. This may be because females who consumed 2 or more servings of low fat dairy per day were 85% more likely to experience infertility due to ovulation.
Stay away from low fat dairy products and eat 1 serving of high, good quality protein found in Greek yogurt or whole cream if you can.
3. Animal Protein
According to researchers at Harvard, women who eat animal protein are 39% more likely to suffer from ovulatory infertility. The researchers also found that replacing meat protein with plant protein could decrease the risk.
Note that researchers believe eggs to be an exception to this rule. Eggs are an excellent source of choline; a nutrient that helps prevent birth defects.
But if you do eat animal protein ensure that it is free of antibiotics and hormones, grass-fed and/or cage free.
4. Soft Drinks
Researchers conducted a prospective cohort study where they examined ~4000 North American women between the ages of 21 – 45. They found that women who had atleast one soda/day had 25% less fecundability (# of offspring that someone can have during a specific time period)! And consuming energy drinks was related to even larger reductions in fertility, though this was based on a smaller sample size.
Try your best to avoid sugar sweetened beverages, especially sodas and energy drinks, when trying to conceive to improve the rate of fertility.
5. Fast Absorbing Carbohydrates/High Glycemic Load Foods
Fast absorbing inherently means they also have a higher glycemic load.
Greater chances of infertility caused by fast absorbing carbohydrates is not well understood. However researchers have hypothesized that it may be due to increased insulin resistance and higher levels of Hba1c.
Researchers have found that women who ate foods higher in glycemic load had higher rates (92%!) of ovulatory infertility. For example, cold breakfast cereal, potatoes and white rice were all associated with a greater risk of infertility. And also those who had a higher intake of total carbohydrates in a day.
It may be best to avoid eating foods rich in low quality carbohydrates (i.e. processed). And to focus on consuming complex carbohydrates with low glycemic load.
Fertility Diet and Supplements to Improve Egg Quality
The level of blood flow around the ovaries can highly influence egg quality.
The amount of antioxidants a woman gets from her diet and supplements can in turn highly influence blood flow.
Which is why sometimes a diet may need to be supplemented.
An example of this is any woman who is planning or could become pregnant, or is currently pregnant and advised to take a folic acid supplement. This is essential as it prevents neural tube defects in a fetus.
Other examples of important supplements include (but are not limited to) iron, DHEA, and omega 3 fatty acids. These can be consumed in conjunction with a healthy fertility diet.
Other important (but perhaps not necessary) supplements to consider in your preconception journey include:
- Zinc
- Choline
- Vitamin D
- Coenzyme Q10
- Acetyl L-carnitine
Please note that it is important to discuss with your doctor which supplements are best for you before beginning anything new.
Tips for A Successful Fertility Diet: Bottom Line to Improve Egg Quality
Nutrition is vital in living a healthier lifestyle and for reproductive health.
And specifically a fertility diet can improve egg quality and can therefore increase the chance of conception. This is true both before and during pregnancy.
If you’re trying to conceive, please take into consideration your dietary habits and any supplements you may be taking.
What you eat today greatly impacts eqq quality and quantity (even in the long run).
And remember please consult with your doctor before beginning or changing anything in regard to your health.
Note: This information is strictly dedicated towards female (in)fertility. Female infertility accounts for 50% of all cases of infertility. However, male factors account for 20-30% of all cases alone and another 20-30% combined with female factors.
