In this episode, we’ll be discussing the nutrients that help to support your egg quality.
I firstly want to begin by making a really strong point… nutrition impacts egg quality.
And the research proves it.
When I talk about egg quality, I am mainly referring to the health of the egg cell.
Egg cells are the largest cells in the human body.
They are powered by millions of mitochondria which help to convert the energy from the food you consume into energy that your egg cells can then use.
You need your mitochondria to be in tip top shape.
A quick disclaimer before we dive into the different nutrients, the information I am sharing in this episode is for educational purposes only and should not replace the advice given to you by your Doctor or fertility specialist.
Okay, so the first nutrient is…
CoQ10
Coenzyme Q10 is a powerful mitochondrial antioxidant and helps to provide energy to your cells.
When an embryo is formed, the mitochondria from the mother is transferred to the embryo, therefore healthy mitochondria play a large role in healthy embryo formation and ultimately a healthy baby.
CoQ10 helps to fight oxidative stress which can negatively impact the DNA within your egg cells.
It is something that your body makes naturally but your levels do fall as you age.
It’s not possible to increase your body’s CoQ10 levels through diet alone.
However, some dietary sources include beef, chicken, salmon, pork, peanuts and sardines.
CoQ10 is a nutrient that I commonly recommend most women supplement with as there is some really strong evidence to show that it can help to improve egg quality, lower risk of miscarriage and help to support the DNA within egg cells therefore reducing the risk of fetal growth and development issues .
To learn more about CoQ10 and the do’s and don’t when it comes to supplementing, check out episode 3.
Zinc
Zinc is another powerful antioxidant that has been shown in research to influence egg health.
The research shows that a zinc deficiency may decrease follicle maturation.
Which essentially means that a deficiency may interfere with the events that ultimately lead to ovulation and the release of a healthy egg.
Some great dietary sources of zinc include oysters, cashews, chickpeas, almonds, kidney beans, pork, crab meat, pumpkin seeds and yoghurt.
You want to be aiming for at least 8 milligrams of dietary zinc per day and choosing a prenatal supplement that contains more than 10 milligrams of zinc to ensure you are meeting your basic needs.
Your body cannot store excess zinc, so continuous dietary intake is necessary.
Vitamin D
Research has demonstrated that optimal vitamin D levels can positively influence follicular fluid which is the fluid surrounding the ovaries and eggs and provides nourishment to the immature eggs.
Vitamin D can also help to support fertilisation, implantation, lowering the risk of miscarriage and supporting IVF success.
Vitamin D is primarily sourced from direct sunlight exposure.
So first and foremost, you want to be exposing your skin to direct sunlight to help boost and maintain your Vitamin D levels.
It can also be obtained from dietary sources.
Some great dietary sources include eggs (the yolk specifically), fish like salmon, sardines, mackerel and liver.
You can even boost the vitamin D content of mushrooms by exposing them to direct sunlight for a couple of hours.
For optimal egg health and fertility you want to be aiming for levels around the 100nmol/L mark.
If your levels are low, consider supplementing with vitamin D3, as opposed to vitamin D2 as it will more effectively raise and sustain optimal levels.
Folate
Folate is needed for making new DNA and proteins and for the role it plays in detoxification.
All of which has an impact on embryo growth and development.
There is research to show that women who take folate before IVF have been found to have higher-quality eggs.
Dietary sources of folate include broccoli, Brussels sprouts, spinach, peanuts, liver, sunflower seeds, lentils, beans and oranges.
Look for a prenatal supplement that contains at least 400 micrograms of folate.
Vitamin E
Vitamin E is another powerful antioxidant that can help to reduce free radical damage in ovarian follicles.
It can also help to prepare the uterine lining for implantation.
Vitamin E is found in foods such as almonds, sunflower seeds, avocado, olives and hazelnuts.
Vitamin C
Vitamin C is another antioxidant that helps to protect egg cells from free radical damage.
A study done in Iran in 2014 which included 50 women undergoing IVF showed that there is a relationship between higher vitamin C levels in follicular fluid (the fluid that surrounds follicles) and improved egg quality.
Another study published in the Journal of International Medical Research, that included 280 women, also showed that Vitamin C supplementation can increase the number of good quality embryos for women with endometriosis undergoing IVF.
Some great dietary sources of vitamin C include strawberries, oranges, kiwi fruit, grapefruit, tomatoes, lemon, broccoli and blackcurrants.
If you want to introduce a vitamin c supplement, a great place to start is at 500 milligrams per day.
I want to wrap this episode by saying that it takes approximately 90 days for an egg to mature.
Therefore the diet and supplement choices you are making today, are influencing your future egg quality.
Be empowered and feel inspired by this.
You have the power to boost your egg quality and fertility.