How to Increase Fertility & Improve Egg Quality Through Nutrition & Supplementation

Jan 9

In an era where falling fertility rates cast a shadow over the future of reproductive health, exploring holistic approaches has never been more important. A number of factors have been implicated in this sudden drop in fertility rates including financial strains, worsening diets, increased exposure to environmental toxins, endocrine disrupting chemicals (EDCs), nutrient deficiencies, and increased and sustained stress levels. However, amidst these challenges, a glimmer of hope emerges: countless women have discovered success in naturally enhancing egg quality and fertility by conscientiously altering their diets, lifestyles, and supplement regimens.

If you are struggling with infertility, it is also important to keep in mind that in over 50% of the cases, the problem may be due to low sperm count or poor sperm motility; so know that it is a team effort and have your partner get checked during your fertility journey as well .

Optimizing Your Body for Pregnancy

It is important to understand that there is no quick-fix for improving egg quality and fertility. Follicle cells begin developing 2-4 months prior to ovulation, meaning it is best to start working on optimizing your body for pregnancy at least 2-4 months before you want to start trying (ideally much longer than that).

To increase your chances of becoming pregnant and enhance your egg quality the following steps can be taken:

Ensure your ovulation window is accurate by using a tracking app such as Natural Cycles

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Combat oxidative stress, which is deleterious to egg quality and implantation rates, through diet, exercise, and supplementation
Eliminate nutrient deficiencies and optimize pregnancy-specific nutrient status through diet adjustments and supplementation, if needed (consider micronutrient testing)
Work on balancing your hormones by avoiding environmental toxins (pesticides, parabens, phthalates, BPA, BPS, etc.) and making necessary lifestyle changes

Ovulation Tracking & Natural Cycles

Ensuring you are properly tracking your ovulation is the most important step to maximize your chances of conceiving. Utilizing an ovulation tracking app such as Natural Cycles can take the guesswork out of determining fertile days. Keep in mind it may take 3-6 months (and on some occasions upwards to a year) for regular periods to restore following cessation of hormonal birth control.

Other methods for ovulation tracking include:

Checking basal body temperature daily upon rising (body temperature rises 0.5-1.5°F post-ovulation)
Use home ovulation test kits
Monitor vaginal discharge

How Diet Impacts Fertility & Egg Quality

Age and genetics are major components when it comes to egg quality, however these are not the only factors that determine the health of your eggs. Studies have shown that egg quality and fertility rates can be significantly increased when certain nutrients are prioritized.

Dietary tips to optimize egg quality and fertility:

Eat a nutrient-dense, whole-food diet to prevent and correct nutrient deficiencies. This includes grass-fed meats (and organ meat!), pasture-raised eggs, legumes such as chickpeas and lentils, and low glycemic-index vegetables and fruits. Avoid processed, packaged, and fried foods.
Prioritize antioxidant and phytonutrient-rich foods to combat oxidative stress. Oxidative stress is the imbalance between pro-oxidants and antioxidants in the body, and has been shown to damage both oocytes and follicles, as well as impede implantation. Antioxidant rich foods include leafy greens (like Swiss chard, bok choy, spinach and kale), herbs (like oregano, rosemary, thyme, sage and basil) & spices (like turmeric, cinnamon, and allspice), berries, nuts & seeds.
Ensure adequate daily caloric intake for balanced hormonal function. Do not substantially over or under consume calories. Use a calorie calculator if you are unsure how many calories you should be eating. Keep in mind that your caloric and nutrient needs will go up substantially once pregnant, as extra nutrition is required for embryonic development - don’t be afraid to eat!
Increase intake of healthy fats and omega-3 rich foods. This includes wild-caught fish, avocados, pasture-raised eggs, extra virgin olive oil, chia seeds, flax seeds, walnuts, etc. Docosahexaenoic acid, known as DHA, is a type of omega-3 fatty acid, is of particular importance as it is critical for development of baby’s brain and nervous system! Supplementation of prenatals high in DHA has also been shown to decrease “mommy brain” and support postpartum mood.
Eat for balanced blood sugar to keep inflammation in check. Keep blood sugar balanced by including a source of protein, fiber, and healthy fat in every meal and limiting refined carbohydrates and sugar.

Supplements That Can Help Increase Fertility & Improve Egg Quality

Although diet is a critical component in optimizing your body for pregnancy, it can often be difficult to get everything we need from food alone - especially if nutrient deficiencies are present. Supplements have shown clinical benefit for fertility through various mechanisms of action including facilitating ovulation, blocking free radicals, lowering the risk of birth defects, and bringing pregnancy-promoting hormones into balance [4]. Keep in mind, any supplement regimen should be created and monitored by an expert.

The top supplements for fertility and egg quality include:

Omega 3 Fatty Acids (aim for 700+ mg of DHA) - as previously mentioned, omega 3 fatty acids (especially DHA) are critical for fetal brain development and prevention of “mommy brain”
Melatonin - a potent antioxidant that has been shown to benefit embryonic development
CoQ10 - an antioxidant that has been shown to support mitochondrial function & improve fertility for both men and women
High Quality Prenatal Multivitamin - optimizes pregnancy-specific nutrient status (including Folate, Iron, Choline, Vitamin D, Calcium, Vitamin C, etc.)
Maca - a root which has been studied for its ability to support ovulation, increase sperm production, and boost libido in men and women
Evening Primrose Oil - a natural source of Omega 6 fatty acids with unique properties shown to improve cervical mucus quality and balance estrogen and progesterone levels

Lifestyle Adjustments to Balance Hormones and Increase Fertility & Egg Quality

Nurturing your body through nourishing, whole foods rich in antioxidants, vitamins, and minerals lays a solid foundation for optimal egg quality and fertility. In order to bring the body into balance and rid your system of harmful toxicants, however, lifestyle modifications are of the utmost importance.

Lifestyle tips for optimal fertility and egg quality include:

Achieve a normal BMI. Being both underweight or overweight can reduce fertility. An optimal BMI for fertility is between 18.5-24.9.
Ensure adequate sleep (7-9 hours) by prioritizing sleep hygiene and nighttime routine. Lack of sleep is detrimental to hormone production!
Keep stress levels in check. Prioritize self-care practices, spending time in nature, acupuncture, or gentle yoga / meditation.
Adopt a regular exercise routine (moderate intensity workouts for 45 minutes, 3-5x per week). Exercise helps to increase blood flow, enhance detoxification, and promote balanced blood sugar.
Eliminate exposure to environmental toxins and endocrine disrupting chemicals (EDCs). EDCs (pesticides, parabens, phthalates, BPA, BPS, etc.) have been shown to impact fertility by blocking the connection between hormones and their receptors and also negatively impacting sperm and egg quality [5]. Always read labels and opt for organic and non-toxic products whenever possible. Check out the Environmental Working Group or Darin Olien’s book Fatal Conveniences for more information on EDCs.
Increase sunlight exposure, especially morning sunlight exposure, to enhance Vitamin D status and optimize circadian rhythm. Aim for a minimum of 30 minutes daily.
Incorporate infrared sauna to enhance detoxification pathways, reduce stress, and increase blood flow. It is important to cease sauna use once pregnant, as the elevated temperatures may be harmful to the fetus.
And of course, avoid alcohol, smoking, and drug use when trying to conceive, and ideally 2-4 months before trying.

Labs That Can Help Identify Ways to Optimize Your Fertility & Egg Quality

Unlocking the mysteries of conception often requires gathering intel in the form of bloodwork and labs to paint the fullest possible picture. Working with a holistic OBGYN, Naturopathic Doctor, or Functional Medicine Doctor is the best way to access comprehensive labs that can give an in-depth picture of how your body is functioning in order to optimize fertility and egg quality.

Some of the best labs to consider during or prior to trying to conceive include:

DUTCH Cycle Mapping Plus (must be off birth control for at least 3 months before testing)
Genova NutrEval FMV Micronutrient Test
Full thyroid panel (T3, T4, TSH, Free T3, Reverse T3, TPO)
Full sex hormones panel (E1 (Estrone), E2 (Estradiol), E3 (Estriol), Progesterone, FSH, LH, DHEA-S, Free Testosterone, DHT, Prolactin)
Full blood sugar panel (HbA1c, fasting insulin, fasting glucose, C-Peptide)
AMH (marker of ovarian reserves)
Markers of inflammation: homocysteine, CRP, ESR
Full iron panel (ferritin, transferrin, serum iron, TIBC, iron saturation)

With falling fertility rates emerging as a global concern, holistic interventions have become a critical component in many couples’ fertility and egg quality journeys. By focusing on ovulation tracking, combating oxidative stress through diet, lifestyle, and supplements, and eliminating nutrient deficiencies and environmental toxins, we can pave the way to a healthier and more informed fertility journey. Starting this process a minimum of 2-4 months before trying to conceive will yield the most optimal results. To work with the Dr. Lana Wellness team to create a personalized plan, click here.

Additional Resources

Books:

References

Nd, M. S. (2020, June 3). North America’s Infertility Crisis - Women's Voice (US). Women’s Voice (US). https://womensvoice.com/en-us/articles/expert-advice/north-americas-infertility-crisis/
Nehra, D., Le, H. D., Fallon, E. M., Carlson, S. J., Woods, D., White, Y. A., Pan, A. H., Guo, L., Rodig, S. J., Tilly, J. L., Rueda, B. R., & Puder, M. (2012). Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. Aging cell, 11(6), 1046–1054. https://doi.org/10.1111/acel.12006
Professional, C. C. M. (n.d.). Cervical Mucus. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21957-cervical-mucus
Vitagliano, A., Petre, G. C., Francini-Pesenti, F., De Toni, L., Di Nisio, A., Grande, G., Foresta, C., & Garolla, A. (2021). Dietary Supplements for Female Infertility: A Critical Review of Their Composition. Nutrients, 13(10), 3552. https://doi.org/10.3390/nu13103552
Rattan, S., Zhou, C., Chiang, C., Mahalingam, S., Brehm, E., & Flaws, J. A. (2017). Exposure to endocrine disruptors during adulthood: consequences for female fertility. The Journal of endocrinology, 233(3), R109–R129. https://doi.org/10.1530/JOE-17-0023

Lana Butner