You’re reading this because egg quality is on your mind. Maybe your in your 30’s and traditional healthcare generalizations have you afraid of your ovaries “getting too old”. Maybe you’ve experienced a miscarriage, or multiple, and would do anything to not have to go through that again. You could be an “It Starts With the Egg” reader, and now you are here. Is your AMH low? Is your progesterone low? There are a dozen or more reasons why you might be worried about egg quality, and trust me when I say I know the feeling. I’ve been there. As a nurse practitioner who accidentally fell into the world of natural fertility and the field of integrative and functional medicine through my own story with secondary infertility and recurrent miscarriages, I really do get it.

I’ve written this article as a reference for you - full of tips you can act on today to improve egg quality. Because YES, you can improve egg quality. While nothing can turn back the clock, you can help the health of cells of your ovaries, and reverse signs of DNA aging.

And really, ovarian aging can happen at any… well, age. Let’s get started.

How Oxidative Stress Affects Egg Quality

Oxidative stress impacts the quality of eggs by damaging their DNA, proteins, and even the walls of the cells. This damage causes decreased fertility because the egg cant mature properly, opening it up to all sorts of issues as it grows - and once it tries to implant, leading to miscarriage. Cleaning up oxidative stress is SO important for healthy eggs and improving your chances of a healthy pregnancy.

Tips to Reduce Oxidative Stress and Improve Egg Quality

1. Add Antioxidants to Your Diet

Remember those tools the body uses to help clean up the natural pollution your cells are making? Even though our body can make someeee, it needs more through food to help get the antioxidants to the sites where it finds damage that needs fixing. Incorporating antioxidant-rich foods into your diet can help stop free radicals and halt the damage they’re creating. A realy take home point is to make sure you’re getting VARIETY - don’t just pick one and over do it all weeek. You want to get a little of this and a little of that… Here are some excellent options:

• Berries: Blueberries, strawberries, raspberries, and blackberries.

• Dark Leafy Greens: Spinach, kale, and Swiss chard.

• Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds.

• Fruits: Oranges, grapes, apples, and pomegranates.

• Vegetables: Broccoli, carrots, sweet potatoes, and bell peppers.

• Legumes: Black beans, kidney beans, and lentils.

• Whole Grains: Quinoa, brown rice, and oats.

• Spices and Herbs: Turmeric, cinnamon, ginger, and oregano.

• Dark Chocolate: Look for high cocoa content (70% and above).

• Green Tea: Rich in catechins, powerful antioxidants.

3. Protect the Outer Fat Layer of Your Cells - A Common Site of Damage from Free Radicals

Healthy fats are essential for protecting your cell membranes:

• Omega-3s: Found in fish, flaxseeds, and walnuts. Another +1 for nuts every day!

• Monounsaturated Fats: Like olive oil, which are less prone to oxidative stress. Just don’t heat these to high or the protective properties will be ruined. Try adding olive oil AFTER you’ve done your cooking.

• Vitamin E and Selenium: Prevent cell membrane damage. Foods like butter, brazil nuts, avocado, and eggs are a good place to start.

• Saturated fats: Butter, coconut oil, animal fats - you need all types of healthy fats for protecting the cell wall, don’t be afraid of animal fats and real butter

4. Practice Gentle Fasting

Gentle fasting can promote cellular cleanup:

• Intermittent Fasting: No more than 14 hours at night, eat within 1-2 hours of waking, and avoid snacking between meals. This improves the body’s “cleanup” system, autophagy, and reduces oxidative stress.

  • It gives your gut a break, so it can focus it’s energy on the “clean up” rather than digestion all the time.

5. Improve Your Body’s Methylation

Methylation is a process that helps your genes (DNA) work correctly. Methylation affects how your genes are talking to each other and the body, which in turn influences how your body functions. Proper methylation ensures that your genes are turned on or off at the right times, which is essential for maintaining cellular health and preventing diseases (like cancer, even).

One of the most important roles of methylation is the production of glutathione, your body’s most powerful antioxidant. Glutathione neutralizes free radicals, reduces oxidative stress, and supports detoxification processes, helping to protect your cells from damage.

• Nutrient Intake: Ensure adequate intake of folate, B12, B6, and choline.

• Consider a B complex for added support

• Stress uses lots of B vitamins (particularly B6), zinc, and vitamin C - if you’re under stress, make sure you get enough of these so your methylation isn’t slowed down.

6. Consider Supplements

Adding specific supplements can boost your antioxidant levels and reduce oxidative stress:

• NAC (N-Acetylcysteine): Boosts glutathione production, detoxifies, and protects cells.

• Melatonin: Removes free radicals and improves cellular response to oxidative stress.

• Vitamin C with Quercetin: Provides antioxidant effects and anti-inflammatory benefits.

• CoQ10 (Coenzyme Q10): Supports energy production and protects cells from oxidative damage.

• NMN (Nicotinamide Mononucleotide) or NAD+: Enhances cell energy production and DNA repair, potentially the most potent antioxidant on this list. Really important for that cell wall protection.

Why You Should Care

The goal of reducing oxidative stress isn’t just to improve egg quality. It’s to get and stay pregnant. By managing oxidative stress, you enhance your overall reproductive health, increase your chances of conception, and support a healthy pregnancy.

Improving egg quality involves a holistic approach to managing oxidative stress. By incorporating antioxidant-rich foods, reducing exposure to environmental toxins, and considering key supplements, you can support your reproductive health naturally. Simple, actionable changes can make a significant difference, helping you achieve and maintain a healthy pregnancy.

Here with you -

xx Sara

Medical Disclaimer: The information provided in this blog post is for general informational and educational purposes only. While the author is a medical provider, she is not your medical provider. This content should not be considered as personalized medical advice. Always consult with your own healthcare professional for advice and treatment tailored to your specific needs.

References

1. Camaioni, A., Ucci, M. A., Campagnolo, L., De Felici, M., & Klinger, F. G. (2022). The process of ovarian aging: it is not just about oocytes and granulosa cells. Journal of Assisted Reproduction and Genetics, 39, 783-792. https://doi.org/10.1007/s10815-022-02478-0

2. Kumar, S., Sharma, A., & Kshetrimayum, C. (2019). Environmental and occupational exposure & female reproductive dysfunction. Indian Journal of Medical Research, 150, 532-545. https://doi.org/10.4103/ijmr.IJMR_1652_17