5 Ways to Enhance Egg Quality

5 Ways to Enhance Egg Quality

It’s probably not the first time you’ve heard the phrase ‘quality over quantity’, and, in terms of fertility, this idea is also important. Whilst, during fertility treatments, we can get obsessive over the number of eggs found in AMH testing, the quality of those eggs is probably more crucial to achieving a positive pregnancy outcome.

After all, you really only need one viable egg to make a baby… 


Firstly, What is Egg Quality?

Egg quality refers to the health and viability of a woman’s eggs, which significantly influences fertility. The quality of eggs declines with age, typically starting in the late 20s and accelerating after the age of 35. As eggs age, they are more prone to chromosomal abnormalities, making conception more challenging and increasing the risk of miscarriage or genetic disorders.


Can You Change Egg Quality?

The good news is that there are things you can do that can help to optimise the quality of your eggs. Factors such as diets high in sugar, artificial sweeteners and alcohol, excess pollution, or smoking cigarettes have been shown to negatively impact the quality of a woman’s eggs, resulting in poor response to ovarian stimulation and worse embryo development.1 On the flip side, certain dietary and lifestyle factors can support egg quality. 


  1. Nutrient-Rich Diet: Encourage a diet rich in antioxidants, vitamins, and minerals. Antioxidants like zinc and selenium found in fruits, vegetables, nuts, and seeds can help protect oocytes (egg cells) from oxidative stress, improving their quality over time.

  2. Hydration: Staying well-hydrated is crucial for overall health, including reproductive health. Proper hydration supports cellular function and may contribute to maintaining optimal conditions for oocyte development.

  3. Regular Exercise: Engaging in regular physical activity supports overall well-being and can positively impact oocyte quality. Exercise promotes circulation, which helps deliver essential nutrients and oxygen to the ovaries, supporting the development of healthy oocytes.

  4. Stress Management: Chronic stress can negatively affect reproductive health by increasing oxidative stress. Encourage stress-reducing activities such as mindfulness meditation, yoga, or spending time in nature to mitigate the impact of stress on oocyte quality.

  5. Avoidance of Harmful Substances: Limit exposure to harmful substances such as tobacco smoke, excessive alcohol, and environmental toxins, especially plastics, as they can increase oxidative stress and potentially damage oocytes. Maintaining a clean and toxin-free environment supports optimal oocyte development.


While we can’t reverse the aging process or change genetic factors, adopting a healthy lifestyle and making informed choices can potentially optimize egg quality and improve overall fertility outcomes. Remember, it’s not just about quantity but also about the quality of eggs when it comes to achieving the dream of parenthood.


1. Setti, Amanda Souza, Gabriela Halpern, Daniela Paes de Almeida Ferreira Braga, Assumpto Iaconelli Jr, and Edson Borges Jr. "Maternal lifestyle and nutritional habits are associated with oocyte quality and ICSI clinical outcomes." Reproductive BioMedicine Online 44, no. 2 (2022): 370-379.