Egg Quality
Women are born with all the eggs they will ever have—about 1 to 2 million at birth! However, by puberty, only 300,000 to 400,000 eggs remain, and from this pool, only 300 to 500 will be ovulated over a lifetime.
While egg quantity is about how many eggs you have (aka ovarian reserve), quality is what truly affects your chances of a successful pregnancy. Egg quality refers to how healthy and viable (usable) your eggs are for fertilization and implantation. In other words, it influences your chances of getting pregnant. Eggs of good quality have the right number of chromosomes and enough energy supply to grow into a healthy embryo. On the other hand, eggs of lower quality may have abnormalities or insufficient energy supply, leading to challenges like difficulty conceiving, miscarriages, or failed embryo development.
When trying to conceive naturally, it is important to understand egg quality. Although egg quality naturally declines with age, particularly after 35, this can vary from woman to woman. Knowing how to support your egg health can be empowering on your conception journey.
There are no obvious physical signs of declining egg quality that you can directly observe, but there are some changes that may indicate potential fertility challenges related to egg quality or overall reproductive health. Signs to watch for include menstrual cycles becoming irregular or shorter (less than 21 days), changes in ovulation signs like cervical mucus or basal body temperature, difficulty conceiving, or menopausal symptoms.
Several factors can affect egg quality
Age: Aging is the most significant factor affecting egg quality. Women are born with a set number of eggs, which decline in quality and quantity over time. By your mid-30s, your eggs start showing more chromosomal abnormalities, and by your 40s, this decline is more pronounced.
Lifestyle Habits: Smoking, excessive alcohol consumption, poor diet, and lack of exercise can harm egg quality. Smoking is particularly linked to a higher risk of chromosomal abnormalities in eggs.
Medical Conditions: Conditions like Polycystic Ovary Syndrome (PCOS), endometriosis, and thyroid disorders can affect egg quality.
Environmental Toxins: Exposure to pollutants, pesticides, and chemicals can harm egg health. Everyday items like plastic containers, certain cosmetics, and cleaning products may contain hormone-disrupting chemicals that impact egg quality.
Can you improve egg quality?
While you can't change the number of eggs you are born with, there are ways to potentially improve quality:
Healthy Diet and Supplements: A diet rich in antioxidants (leafy greens, fruits, nuts) can help reduce oxidative stress. Omega-3 fatty acids found in fish, walnuts, and flaxseed are also beneficial. Talk to your health care provider about supplements like Coenzyme Q10 (CoQ10), Vitamin D, and folic acid.
Manage Stress: High stress can affect hormone balance and reproductive health. Techniques like meditation, yoga, and deep breathing can help reduce stress and promote wellness.
Exercise Moderately: Regular exercise improves circulation and overall health. Avoid excessive exercise, which can disrupt hormones. Aim for moderate activities like brisk walking, swimming, or yoga.
Avoid Smoking and Limit Alcohol: Smoking damages eggs and can lead to earlier menopause. If you smoke, consider quitting. Limit alcohol, as excessive intake impairs fertility.
Maintain a Healthy Weight: Being underweight or overweight can affect egg quality. Achieving and maintaining a healthy weight through diet and exercise can improve your chances of conceiving.
Testing egg quantity and quality
If you want to learn about your personal reproductive health or you’re struggling to conceive, a fertility specialist can provide personalized guidance and assess your ovarian reserve through tests like Anti-Müllerian Hormone (AMH) levels and antral follicle count (AFC).
Unfortunately, other than using age as a guideline, there are no preconception tests that can measure your egg quality. However, egg quality can be better assessed during an IVF cycle. After retrieval, eggs are observed for their maturity and how well they fertilize and develop into embryos. Poor egg quality may manifest as poor embryo development or high rates of chromosomal abnormalities.
Seeking support and staying positive
Remember, understanding egg quality and ovarian reserve are just parts of the journey, and each path to parenthood is unique. Making lifestyle changes, managing stress, and seeking support can enhance your chances of conceiving naturally. Stay hopeful, be kind to yourself, and know that you're not alone—there are many resources to support you in pursuing your dream of becoming a parent.
