If you have been trying to conceive for some time, you have probably heard the term egg quality thrown around. It is important to know that egg quality can in fact change despite what you may have been told. If egg quality is poor, this can negatively impact the chances of conception and may even be a risk factor for miscarriage. We are going to explore how diet, supplementation, and avoiding environmental chemicals can play a role in enhancing egg quality. Additionally, we will discuss the testing of egg quality and why Anti-Müllerian Hormone (AMH) is not a reliable marker for this purpose.

Diet and Egg Quality:

A balanced and nutrient-rich diet is fundamental for improving egg quality. Here are some key dietary considerations:

1. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, leafy greens, nuts, and seeds, help protect eggs from oxidative stress and damage.

2. Healthy Fats: Incorporate sources of omega-3 fatty acids, such as salmon, chia seeds, and walnuts. These healthy fats support hormone production and overall reproductive health.

3. Protein: Lean protein sources, including chicken, fish, beans, and lentils, provide essential amino acids necessary for cell repair and development.

4. Whole Grains: Whole grains like quinoa, brown rice, and oats provide essential vitamins and minerals that support fertility.

5. Hydration: Drinking plenty of water is essential for maintaining cellular health and ensuring the proper function of the reproductive system.

Supplementation for Egg Quality

In addition to a healthy diet, certain supplements can support egg quality:

1. Coenzyme Q10 (CoQ10) CoQ10 is a powerful antioxidant that supports mitochondrial function in eggs, improving their quality.

2. DHEA: Dehydroepiandrosterone (DHEA) is a hormone precursor that can enhance ovarian function and improve egg quality in some women.

3. Folate: Essential for DNA synthesis and repair, folate is crucial for the development of healthy eggs.

4. Vitamin D: Adequate levels of vitamin D are linked to improved fertility outcomes, including egg quality.

Avoiding Environmental Chemicals

Exposure to certain environmental chemicals can negatively impact egg quality. Here are some tips to minimize exposure:

1. Avoid Plastics: Reduce the use of plastic containers, especially for food and beverages, as they can leach harmful chemicals like BPA.

2. Use Natural Cleaning Products: Opt for natural or homemade cleaning products to avoid exposure to harmful chemicals found in conventional cleaners.

3. Choose Organic: When possible, choose organic produce to reduce exposure to pesticides and herbicides that can affect fertility.

4. Personal Care Products: Select personal care products that are free from parabens, phthalates, and other harmful chemicals.

Can You Test Your Egg Quality?

While there is no direct test for egg quality, several methods can give insights into ovarian health:

1. Antral Follicle Count (AFC): An ultrasound exam that counts the number of small follicles in the ovaries, providing an estimate of the ovarian reserve.

2. Anti-Müllerian Hormone (AMH): Although AMH levels indicate the quantity of eggs remaining, they do not provide information about the quality of the eggs.

Why AMH is Not a Marker of Egg Quality

AMH is often used to assess ovarian reserve but is not a reliable indicator of egg quality. It is a common misconception that is you have a low AMH, all your eggs are “bad”. AMH measures the number of follicles in the ovaries but does not reflect the health or viability of the eggs themselves. High or low AMH levels can indicate the quantity of eggs but not their genetic integrity or potential to result in a healthy pregnancy.

Improving egg quality involves a combination of a nutrient-dense diet, appropriate supplementation, and minimizing exposure to harmful environmental chemicals. While tests like AMH and AFC can provide insights into ovarian reserve, they do not directly measure egg quality. It IS possible to have low AMH or AFC and still have high quality eggs. By focusing on these areas, you can enhance your reproductive health and increase your chances of a successful pregnancy.