Answer from: Saghar Kasiri, Clinical Embryologist
In order to develop good quality eggs, as mentioned before, we need to have a healthy balanced diet and with eating organic food and also eating fruits and vegetables and making them a big part of our daily intake of food is very important. To top that, we can use some supplements that would help us: folic acid is very important, vitamin B, vitamin D is extremely important not only for the quality of eggs but later on for the development of embryos and success of your IVF. If you’re going through IVF, most doctors when you go to fertility clinic will order one of the essential blood tests checking your vitamin D.
Keeping a balanced diet and taking supplements would help. There are many good supplements that are for preconception that have the right amount of vitamins that is needed for your body to develop good quality eggs and maintain at the earliest stage of the pregnancy and embryo development and beside that as mentioned already called CoQ10 and DHEA can help but again that must be with discussion with your doctor and consultation with your fertility experts.
Answer from: Xanthi Maragkoudaki, MSc, ANutr, PhD
The best practice when you’re trying to conceive or with anything or even trying it for health is to actually follow a varied diet and a balanced diet. When time is of consideration and when someone is deficient or maybe someone has specific dietary requirements maybe they’re vegetarians or vegans then, they need some supplements. Some supplements to consider since we already mentioned vegetarians would be B12, vitamin D is another supplement to consider for fertility. Both of them B12 is important to improve fertility, vitamin D has also been associated (even though we don’t understand the mechanisms completely), has also been associated with improved fertility. Vitamin C is very easy to take from foods – just a cup of brussels sprouts have more than the recommended requirements per day, watermelon, strawberries, peppers, oranges are some of the greatest vitamin C. However, when you can achieve that, that’s another great micronutrient to consider. Taking the supplement of zinc is very important for both men and women as well. Again, usually meat sources are a great source of zinc, oysters are a great source of zinc as well and nuts as well but again, that’s something that someone could supplement if they think they’re not reaching their potential. CoQ10 before pregnancy as well, folate is very important to actually get 400 micrograms of folate before pregnancy for women since it has been shown not only to improve fertility but also to prevent neural tube defects. Iron deficiency in women has also affected fertility – that’s something else to keep in mind and also Omega-3. Omega-3 is also very important for both men and women so, if you’re not eating enough fish, if you don’t have at least two portions of fish and one portion of oily fish per week then maybe consider taking a supplement of this as well. Also avocado oil evening primrose oil kind of can improve intake of omega-3.
Answer from: Ro Huntriss, Fertility Dietician
When we think of egg quality, there are a few nutrients that we know can improve this. So thinking of antioxidants, for example, one of the things that can worsen egg quality is oxidative stress. Thinking of antioxidants in the diet, consider nutrients such as vitamin C, vitamin E, zinc and selenium, also think about folate and folic acid as that has been known to improve egg quality. Supplements such as coenzyme Q10 have been shown to potentially improve egg quality, more so is considered in those over the age of 35 and also Omega 3 is a key nutrient to consider.
How can I improve my egg quality?
Lifestyle and the nutrition choices we make are having a great impact on our health. Are some of the lifestyle choices also impact the quality of oocytes? Balanced diet, exercise, appropriate length of sleep are the key factors. How about supplements or vitamins?