How to Improve Egg Quality Before Egg Freezing?

Remember how there’s always that prep before an exam? 

In a way, egg freezing is that way, for our eggs. Once outside the body, they have to go through the freezing process, survive it during the warming process and go through all the next stages of fertilisation, growth, and so on. 

And for that, quality is key. 

And if you’re wondering: Can I really improve my egg quality? I thought that was all about genetics! 🧬 

Well, we got news 📰

There are definitely a few things that you can do from your end, to slow down the natural decline in egg quality (which happens with age). 

Backed by research, we’re going to dive into all there is to know about egg quality before freezing.

Read on!

What is Egg Quality?

Egg quality refers to the genetics or the DNA that your egg cell has. Ideally, a ‘normal’ egg cell will have 23 chromosomes, unlike the other cells in our body. Any change in this number can lead to genetic issues, which can show up as defects in the shape, survival, its reproductive capability and response to treatments such as IVF and egg freezing. 

Now, why exactly 23, you ask? This is because other cells in our body are somatic cells, but egg and sperm cells are sex cells. 

Somatic cells will always have 46 chromosomes, but sex cells will have 23 only, since they need to combine with sperm (the other 23) to create a zygote, with 46 chromosomes.

What's the Relationship between Age and Egg Quality?

It's natural and normal for egg quality to decline with age. That’s because as you age, the cells in your body are more prone to errors while dividing or creating new cells (and the same applies to eggs too).

And when we talk about quality, we refer to the expected percentage of the total number of eggs that are normal. Women in their 20s and 30s are more likely to have a higher percentage of normal eggs compared to women in their 40s. 

So, that one egg of the month that’s released naturally? The chances of it being genetically normal is higher in your 20s and 30s than your 40s.

Egg Quality by Age Chart

Here’s a quick overview of how age affects egg quality:

What Determines Egg Quality?

Here are some important factors that have a say in the quality of the egg cell or oocyte:

Age

Age largely determines egg quality. For all, egg quality (& quantity) declines as we age, with an acceleration after age 35. This is due to the increased rates of aneuploidy (chromosome abnormalities), oxidative stress, mitochondrial dysfunction, and changes in the ovarian microenvironment.

This is because for egg cells to mature, there are two cell divisions that take place (Now, imagine this happening over and over and over). And as we age, either there’s ovarian ageing or there’s a misstep in the process, or the tools of the mechanism have issues. This could show up as issues in the meiotic spindle of the egg, or the outer layer could harden, or there could be issues in the mitochondria of the egg cell. 

The number of mitochondria also drops with age, which can increase the risk of such developmental issues and possible infertility. 

Also read: How Many Eggs Should I Freeze by Age?

Genetics 

Any mutations or variations in the chromosomes or DNA of the egg cells can affect the developmental stages of the egg. In fact, as per studies, over 16 gene mutations have been identified to cause abnormalities such as egg maturation arrest, fertilisation failure, and early embryo arrest.

Adding to this is mitochondrial DNA. The early zygote or embryo is heavily dependent on the mitochondria of the egg cell, and any defects in the mitochondrial DNA can also affect the fertilisation process. 

Lifestyle Factors

As per studies, lifestyle factors such as smoking, excessive alcohol consumption, poor diet (high sugar/artificial sweeteners), obesity, and low physical activity are independently associated with reduced oocyte quality, lower fertilisation rates and embryo development.

Ovarian Stimulation Protocols

During IVF or egg freezing cycles, there are some factors that can affect the quality of eggs retrieved for that cycle. The protocols used for ovarian stimulation (type and dose of FSH/hMG, use of GnRH analogues) affect the number and maturity of oocytes retrieved. Essentially, inadequate or excessive stimulation can negatively affect oocyte quality for that cycle.

Also read: Mature vs Immature Eggs: What's the Difference?

Follicular Hormonal Environment 

The environment in which the egg cell grows also influences the quality. According to studies, conditions such as Polycystic Ovary Syndrome (PCOS) alter the follicular fluid milieu or composition, resulting in a pro-inflammatory, pro-oxidant environment. 

This can affect oocyte maturation and embryo development, partly due to increased oxidative stress and disrupted granulosa cell (cells that surround the egg) function.

Should you Focus on Improving Egg Quality?

To be honest, yes! While we can't rewrite our genetic code, or the fact that egg quality declines with age, knowing what’s bad for your overall health and preventing it can indirectly influence your egg quality.

Because some factors in our hands affect our egg quality. 

Improving egg quality can indirectly lead to improved fertilisation rates and reduced risk of genetic issues, leading to possibly healthier pregnancies.

How to Increase Egg Quality: 6 Tips to Follow

Now, down to the to-do list 📋 

Since your egg-freezing cycles are impacted by egg quality, we recommend that you start making these changes around 3 months before your egg-freezing cycle. 

Here’s how you can start:

1. Ditch the Smoke and Booze

Smoking and excessive alcohol consumption are bad news for your egg quality. Smoking damages DNA and reduces blood flow to the ovaries, while alcohol disrupts hormone balance and egg development. 

It's advised to minimise or reduce these habits completely, before your egg freezing cycle. 

2. Fuel your Body right

Think of your diet as the building blocks for your overall health. Opt for a nutrient-rich diet packed with:

• Fruits and vegetables: Antioxidants for the win!
• Whole grains: Provides sustained energy and essential nutrients.
• Lean protein: Supports cell growth and repair‍
• Healthy fats: Found in nuts, seeds, and oily fish, they aid hormone production and cell health.

3. Bridge the Gap With Egg Quality Supplements

Certain supplements can lend an extra hand:

• Vitamin D: Crucial for hormone regulation and egg development
• ‍Coenzyme Q10: Helps produce ATP, which can help boost mitochondrial function (you might know this as the powerhouse of the cell) in eggs
• Omega-3 fatty acids: Found in fish oil, they help improve the spindle and mitochondrial dynamics, both components of the egg, to help improve egg quality and ovarian function.
• ‍Myo-Inositol: This can help with insulin signaling and improve ovarian function, especially in conditions like PCOS.
• Melatonin: Oral melatonin supplements can act as a powerful antioxidant, protecting oocytes from oxidative stress, preserving mitochondrial function and spindle integrity.
• Folic Acid: Supports DNA synthesis and methylation, which is critical for oocyte development; deficiencies are linked to poor oocyte quality.
• Vitamin E: This works to improve reactive oxygen species, stabilising cell membranes and supporting oocyte maturation and early embryo development.
• ‍DHEA (Dehydroepiandrosterone): Especially for older women, DHEA supplementation has been shown to improve embryo quality and pregnancy rates by reprogramming metabolic pathways.

But remember, it’s always best to consult your healthcare before starting any new supplements. This is to ensure that it doesn’t affect your current diet, and avoids any allergies.

4. De-Stress and Improve Blood flow

Stress wreaks a mini havoc on your hormones and overall health. 

Practice relaxation techniques like yoga or meditation to keep stress at bay. Exercise also improves blood flow to the ovaries, nourishing your eggs. Consider moderate activities like brisk walking or swimming. 

Some studies suggest acupuncture might improve blood flow and hormone balance, potentially impacting egg quality. You can always have a chat with your doctor and see if this could be a good option for you.

Also read: Should I go for acupuncture during egg freezing?

5. Prioritise Sleep

When you sleep, your body repairs and rejuvenates. Aim for 7-8 hours of quality sleep each night to support overall health and potentially improve egg quality.

6. Having a Healthy BMI

A body mass index of 18.5-24.9 is recommended to increase the chances of pregnancy. This is because a higher BMI can alter the mitochondrial function of the egg, leading to oxidative stress, thus affecting egg quality. 

And like all our high school textbooks said, “mitochondria is the powerhouse of the cell”. Anything that affects this powerhouse can ultimately affect the quality. 

What to Eat before Egg Freezing?

There's no magic "egg-freezing diet," unfortunately😔, but aiming for a balanced, nutritious diet is key. 

This can help set the stage for better hormonal levels, egg quality, and overall health. 

When it comes to what to actually put in our bodies before an egg-freezing cycle, here’s what you can start with:

1. Antioxidants

Berries: Blueberries, raspberries, strawberries, and goji berries are packed with antioxidants that combat cell damage and promote healthy egg development.

‍Leafy greens: Kale, spinach, and collard greens are rich in vitamins A, C, and E, crucial for cell health and reducing inflammation.

‍Sweet potatoes and carrots: Beta-carotene in these vibrant veggies converts to vitamin A, essential for hormone production and egg quality.

2. Whole grains

Quinoa: This complete protein source provides all nine essential amino acids, vital for building healthy hormonal balance.

‍Brown rice: Rich in fibre and B vitamins, brown rice supports hormone balance and overall well-being.

‍Oats: A heart-healthy option, oats provide sustained energy and are a good source of iron, important for healthy blood flow to the ovaries.

3. Lean protein

Salmon: Packed with omega-3 fatty acids, salmon promotes healthy cell membranes and improves ovarian function.

Chicken breast: A low-fat protein source, chicken breast provides essential amino acids for egg development.

‍Lentils and beans: Plant-based protein powerhouses, lentils and beans are rich in fibre, folate, and iron, all beneficial for egg health.

4. Healthy Fats

Avocados: Monounsaturated fats in avocados support hormone production and improve blood flow.

Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in omega-3s, vitamin E, and healthy fats, all contributing to egg quality.

‍Olive oil: This heart-healthy fat promotes healthy circulation and nutrient absorption

5. Water as a staple

Staying adequately hydrated is crucial for overall health and egg quality. Aim for 8-10 glasses of water daily.

Ultimately, there is no steadfast rule to follow this diet. But the idea is to try and include these foods in your diet, with consistency.

While this can help you, especially in the months before your egg-freezing cycle, this can be a handy guide to knowing how the things we are exposed to and eat, impact the quality of our eggs.

Think Egg Freezing, Think Amilis Fertility

Ultimately, your genetics has the bigger share in egg quality, but the things you do from your end also matter. And if you’re wondering why people start preparing months before their cycle- that is because knowing the right steps can help improve the outcome of your egg freezing cycle. It's important to keep in mind that these methods do not guarantee that egg quality will improve, but rather help prevent further damage egg quality.

‍Maybe you've already had an egg-freezing cycle. Or maybe you were just thinking about getting started. Regardless of the stage you’re in, knowing about egg quality can help you make the beneficial change at the earliest.

At Amilis, we focus on getting you the right resources for every stage of your egg-freezing journey. Here's how:

• Book free consultations with some of the best egg-freezing clinics in the UK
• Free consultations with fertility specialists near you- based on your health concerns 
• Discounted egg-freezing packages across clinics in the UK

And if you’re just looking to know your fertility or reproductive health better, we’ve got you covered too 🫂

• Let’s start with fertility testing- We offer AMH testing at £180 or a full hormone panel test at £130 (at half the price that clinics offer)with minimal to no wait times. Get tested at a nearby Randox clinic, at your schedule
• A personalised, free AMH report, and free 1-1 calls with the Amilis team to discuss next steps

And throughout, you’ll have Amilis experts (that’s us 👋) supporting you on your journey.

Figuring out where to get started? Book a free call, or take our personalised fertility quiz. 

We're with you the entire way, cause you don't have to do this alone ♥️

Frequently asked Questions

Does egg quality vary month on month?

Egg quality doesn't drastically change from one month to the next, but it does gradually decline with age as your overall egg reserve diminishes. The eggs you ovulate each month have been developing within follicles for about 3-4 months before they're released, so any lifestyle changes and health improvements take time to show effects. While monthly variation is minimal, factors like stress, illness, or significant lifestyle changes can influence the quality of eggs currently in development.

What are some signs of bad egg quality?

Unfortunately, poor egg quality often doesn't have obvious symptoms until you're trying to conceive. The most common signs include difficulty getting pregnant after trying for several months, fertilisation failure during IVF, or recurrent miscarriages (especially in the first trimester).

What are some signs of good egg quality?

While there’s no way to pinpoint good egg quality, there are some related signs such as better fertilisation rates, normal hormonal levels, or egg morphology (how the cell looks),. However, it's important to remember that egg quality is largely determined by age, and even women with "good" quality eggs for their age group will see gradual decline over time.

Does Omega-3 improve egg quality?

Research suggests that Omega-3 fatty acids may support overall reproductive health, and egg quality. These healthy fats are thought to help reduce inflammation and support cellular health, which could theoretically benefit egg development. 

Is there a diet to improve egg quality?

While there's no specific "egg quality diet," eating a balanced, nutrient-rich diet that can support your overall health should be the focus. Plan your meals such that there’s antioxidants, colourful fruits and vegetables, healthy fats and high-quality protein and fibre. Limiting processed foods, excessive sugar, and trans fats is also recommended.

How do you know if you have poor egg quality?

Poor egg quality is noticed majorly with any irregularities in the shape, size or morphology of the egg, over any method of detecting. Especially as we age, our egg quality tends to decline, but specific egg abnormalities that make it harder to freeze, or fertilise can be labelled as poor egg quality.