fertility nutrition

Many folks who have made the big (and exciting) decision to freeze their eggs want to improve their egg quality before freezing. But is egg quality really something you can control? What kinds of lifestyle changes should you make before freezing your eggs? Read on for a look at what the research says about egg quality — and what you can do to improve it before the egg freezing process begins. 

What is egg quality?

As you’ve been exploring the egg freezing process, you may have heard your fertility doctor mention that freezing during your 20s can be beneficial because your egg quality will likely be higher. 

It’s annoying, but true: as women age, our egg quality typically goes down further and further. The American College of Obstetricians and Gynecologists (ACOG) estimates a woman’s chances of getting pregnant begin to decrease at age 32 and continue to gradually go down until about age 37 when the decrease becomes more rapid. ACOG links this decrease in what they call fecundity — another word for fertility — to egg quality. 

This is one of the many reasons Freeze by Co partners with local fertility clinics to create opportunities for women in their 20s to freeze eggs more affordably. We want you to have more control over your reproductive choices, even if you’re not looking to get pregnant during this peak egg quality period.

But what does “egg quality” (also called oocyte competence) actually mean? Are doctors being a tad judgmental about a woman’s age? Not at all. 

When fertility specialists use this term, they’re referring to whether your eggs are considered genetically normal or abnormal, and it’s tied pretty closely to the chances that an egg could ever result in pregnancy.  

Euploid vs. aneuploid embryos 

While sperm health is undeniably important, it all starts with the egg. The quality of embryos made from your eggs comes down to two different types:

• Euploid embryos 

• These embryos are genetically “normal.” 
• They contain the right number of chromosomes at 46. 

• Aneuploid embryos

• These embryos are genetically “abnormal.” 
• They contain either fewer or more chromosomes than normal. 
• Embryos created with a low quality egg may inherit either too many or too few chromosomes. 
• Most aneuploid embryos will either fail to implant or result in miscarriage as they are usually not compatible with life. 

There’s also a significantly higher risk that an aneuploid embryo will not implant in the uterus after an in vitro fertilization (IVF) transfer — one study found as much as 96 percent of abnormal embryos transferred into the uterus did not implant. On the other hand, that same study found when euploid embryos were transferred, the pregnancy rate was 82 percent. 

Do I need to improve my egg quality before freezing? 

So if euploid embryos start with healthy eggs, you’re probably wondering: do I need to improve my egg quality before freezing? 

Some factors that affect egg quality such as your personal genetics and the passing of time can’t be controlled. But there are ample steps you can take to influence the health and quality of your eggs. 

Here are some simple changes that research shows may improve egg quality. We recommend you consider making these changes at least three months prior to egg freezing: 

1. Quit smoking 

If you’re using cigarettes, now is a good time to stop. Studies have found that smoking can have a detrimental effect on fertility. Puffing on cigarettes can increase the risk of infertility by as much as 60 percent with negative effects on the menstrual cycle, uterus, and ovaries. It’s the effect on the ovaries that is particularly troubling when it comes to egg quality with smoking damaging the DNA of the eggs themselves. 

2. Avoid marijuana

Although there aren’t a lot of studies on the effect of marijuana on fertility, those that exist indicate THC — the psychoactive ingredient in marijuana — can result in an impaired ability to produce viable embryos. According to a study published in the Journal of the Endocrine Society in 2020, the exposure of oocytes to THC was linked to a “significant decrease in the expression of genes called connexins.” These connexins are an important marker of egg quality. For our Split members, we require them to stop using marijuana products at least one month prior to retrieval.

3. Improve your diet

There is never a bad time to eat a healthy diet, and if you’re planning to freeze your eggs in the near future there are extra reasons to make smart choices at meal time. Eating a diet rich in leafy greens, whole grains, and lean proteins can all help those egg cells. 

Here are some rock star foods you might want to consider adding to your diet when you’ve got an eye on improving egg quality (plus the benefits they bring):

• Fish such as salmon, mackerel, and trout — Omega 3 fatty acids
• Egg yolks — Vitamin D
• Beans, oats, oranges, and cantaloupe — Inositol
• Fruits and veggies of any kind — Antioxidants
• Oysters, beef, chickpeas, lentils, hemp seeds, pumpkin seeds, and pine nuts — Zinc

Before embarking on any major diet changes, check with a registered dietician. They can help you craft a plan that’s just right for your body. 

4. Talk to your doctor about supplements

If you’re not already taking vitamins, you may want to chat with your reproductive endocrinologist about whether you should add Vitamin A, Vitamin B, folate and zinc — or maybe one of the four — to your daily routine. Studies have linked all three of these micronutrients to egg quality over the years, affecting the synthesis of DNA and other factors in oocyte development. 

Your doctor may want to check your vitamin D level with some bloodwork or go over your current vitamin regimen before deciding if adding on additional supplements is necessary. Make sure to bring any dietary changes you’re making into the conversation too — there can be too much of a good thing when it comes to some vitamins!

5. Talk to your doctor about your weight 

Being told you need to hop on the scale when you’re at the reproductive endocrinologist’s office can be frustrating, especially if you’ve struggled to lose or gain weight in the past, or if you have a condition such as polycystic ovarian syndrome (PCOS) that affects your weight. 

Still, the weight conversation is one worth having with your fertility specialist if you’re worried about your egg quality. Both being over and underweight has been linked to egg quality by researchers time and again. 

Obesity in particular has been found to affect the hormones that guide an egg as it matures. On the other hand, being underweight can stop the body from ovulating entirely. 

The “right” weight for your body is one you and your doctor can discuss. If changes are in order, they can help craft a plan for healthy changes — or recommend a dietician who can. For our Split program, there are BMI requirements, which you can read more about here.

The bottom line

The quality of your eggs may not be completely in your control, but you do have solid options when it comes to improving your egg quality before freezing. What you put into your body makes a difference, and making changes now can make a real difference down the line. 

As women, we are born with all the eggs we’ll ever have, so it’s crucial to consider the health of our eggs as we age — and that includes accounting for the impact diet can have upon egg quality. The number of eggs we have decreases and the percentage of our eggs that contain genetic abnormalities actually increases the older we get. We’re just the messenger here! 

To put this into perspective, women are born with around one to two million oocytes (or egg cells) and by the time we are around 37, this number drops to roughly 25,000. In addition, women in their 20’s will have mostly “normal” egg quality, while women in their 30’s will have mostly “abnormal” egg quality. Each of these factors plays a large role in why fertility may be harder to achieve as we celebrate each birthday. 

Before we dive into how to improve egg quality with diet, let us first explain that currently, there is no “test” for egg quality. The only way to know if an egg is chromosomally normal is to try and fertilize it, and if successful, perform genetic testing. 

Is there an egg freezing diet? 

Yes! What we’re putting into our body (both for better or for worse) can greatly influence the health and quality of our eggs. And during the cycle of an egg’s journey, there is a window of time (90 days) in which certain factors — like diet — can influence the health of that egg. So, it can take roughly three months to improve the quality of your eggs. I recommend optimizing your egg health for at least 90 days before egg freezing. 

When it comes to boosting egg quality, here is where we’d recommend starting:

Omega-3 fatty acids

Omega-3’s are a rockstar when it comes to women’s health and reproductive functions, and egg quality is no exception. Studies have demonstrated a diet rich in omega-3 fatty acids may help improve egg quality. 

However, not all sources are created equal! The omega-3 fatty acids you find in plant-based foods like chia seeds and walnuts, while definitely healthy, are nowhere even close to being as beneficial to egg quality as animal-based sources like fatty fish (think salmon, trout, mackerel, sardines, and tuna). This is because animal-based sources contain EPA and DHA (the kind of omega-3’s that are actually helpful for this purpose), while plant-based sources contain ALA which then needs to be converted into DHA and EPA. Unfortunately, the conversion rate is less than 10%. 

Vitamin D

Studies have shown women undergoing IVF who had higher levels of the sunshine hormone (aka Vitamin D) produced better quality eggs and were more likely to conceive. Not only that, but Vitamin D deficiency has been linked to other hormonal imbalances and anovulatory infertility. Basically, Vitamin D packs a powerful punch if you’re seeking to improve your egg quality. 

The easiest way to get Vitamin D is to head outside for some sunshine for 15-20 minutes per day, but you can also work it into your diet with foods like eggs (specifically the yolk), salmon, herring, sardines, and tuna. 

CoQ10

Coenzyme Q10 levels gradually decline as we age, so this coenzyme is especially important to consider when it comes to egg quality. Studies have demonstrated suboptimal CoQ10 status may drive age-associated declines in egg quality, so load on up. Some of the best sources of CoQ10 are organ meats, however, so if you’re not so keen on a diet loaded with liver, a supplement is a great way to go!

Inositol 

Inositol is thought to increase insulin sensitivity of the ovary, which may help improve egg quality. Working a combination of myo-inositol and D-chiro inositol into your diet is preferable and while beans, oats, oranges, and cantaloupe are good sources, taking a supplement  in the body's normal ratio of 40:1 is preferable here. Recent studies have shown that taking a combination of these two forms, in this ratio, is more beneficial than taking myo-inositol or D-chiro inositol alone. 

Zinc

Zinc is a key regulator when it comes to egg quality and development! Research shows a zinc deficiency may negatively affect the early stages of egg development, reducing the ability of egg cells to divide and become fertilized. Good sources of zinc to work into your diet include oysters, beef, chickpeas, lentils, hemp seeds, pumpkin seeds, and pine nuts.

Antioxidants

Research shows antioxidants such as vitamins A and E may help with the mitochondrial function of our eggs by helping with DNA replication — which is what you want when you’re aiming for healthy, fertilized embryos. Other studies of antioxidants such as catechins, N-acetylcysteine, and proanthocyanidins have also demonstrated a benefit to mitochondrial function in several organ systems. 

The best way to improve egg quality by getting a wide variety of antioxidants into the body is by simply eating the rainbow! This means stacking your plate with as many bright, colorful fruits and veggies as humanly possible. 

Blood sugar balance

Blood sugar balance is super important for egg quality, even if insulin resistance is not an issue. This is because high levels of insulin may be associated with impaired egg quality. More recent data shows that a high starch diet, which was associated with a higher plasma insulin to glucagon ratio, had adverse effects on egg quality. To work towards better glucose control, focus on proteins, healthy fats, and fiber and limit meals and snacks that are full of naked carbohydrates. 

The net-net on egg freezing and diet

In sum, what you put into your body (or what you don’t!) can have profound effects on the health and quality of your eggs. We recommend starting to work on egg health for at least three months before any fertility procedure. Use this list to help guide your diet and supplement intake so you can be on the path to improved egg quality!

Environmental toxins called endocrine disrupting chemicals (EDCs) are everywhere in our modern world - from pesticides to plastics, and from cosmetics to cleaning supplies. Recent research suggests these chemicals may impact fertility and egg freezing outcomes. While we can't completely avoid EDCs, understanding their potential effects can help you make informed choices when freezing your eggs.

This article explores what EDCs are, how they might affect fertility, and practical steps you can take to minimize exposure during your egg freezing journey. We'll look at the latest research and provide actionable recommendations for reducing your exposure to these chemicals.

What are endocrine disrupting chemicals?

EDCs are substances that can interfere with your body's hormonal systems. According to a 2020 study in Endocrine Connections, these chemicals can affect hormone production, secretion, transport, and function. Even low-level exposure to these compounds can disrupt hormonal balance.

Common sources include:

• Pesticide residues on fruits and vegetables
• Plastics (especially those containing BPA)
• Personal care products
• Household cleaning supplies
• Some food packaging materials
• Non-stick cookware
• Receipt paper
• Furniture with flame retardants

How EDCs may impact fertility

Research suggests EDCs could affect fertility in several ways:

Impact on egg quality:

Certain pesticides and industrial chemicals may affect egg maturation and development. Some EDCs have been linked to oxidative stress in eggs, which could potentially impact their quality. The 2020 paper specifically found that exposure to certain pesticides was associated with poor egg maturation and competency.

Hormonal and cycle effects:

These chemicals can disrupt normal hormone function, potentially affecting ovulation and reproductive health. The 2020 study found that some EDCs may interfere with FSH and other hormones crucial for reproduction. This interference can affect regular menstrual cycles and ovulation.

Long-term reproductive health:

Research suggests that prolonged exposure to certain EDCs might be associated with conditions like premature ovarian insufficiency, polycystic ovarian syndrome, and endometriosis - all of which can impact fertility.

Impact on male fertility:

EDCs can also significantly affect male reproductive health. Research has linked EDC exposure to decreased sperm quality, including lower sperm count, reduced motility, and abnormal morphology. These chemicals may also disrupt testosterone production, leading to hormonal imbalances that impact overall reproductive function. Chronic exposure to EDCs has been associated with testicular dysfunction and reduced fertility outcomes in men.

The research on EDCs and fertility treatment

A study published in Endocrine Connections revealed concerning findings about how EDCs affect fertility treatments. Women living in agricultural areas with higher pesticide exposure showed significantly lower pregnancy rates during IVF compared to those in areas with less exposure. 

The research also found that certain EDCs were linked to fewer eggs retrieved during fertility treatments, potentially impacting the success of egg freezing cycles. Beyond egg retrieval, these chemicals appeared to affect later stages of fertility treatment too, with some EDCs showing negative effects on embryo development and implantation rates. These impacts were especially notable in women who had long-term exposure to these substances, suggesting that chronic exposure to EDCs may increase reproductive risks.

Practical steps during egg freezing

While more research is needed, there are several evidence-based steps you can take to minimize EDC exposure while preparing for egg freezing:

Food choices:

• Choose organic produce when possible, especially for items on the "Dirty Dozen" list
• Avoid canned foods (many cans are lind with BPA)
• Store food in glass containers rather than plastic
• Use stainless steel or glass water bottles
• Avoid heating food in plastic containers

Personal care products:

• Switch to clean self-care products free from phthalates and parabens
• Check ingredients in skincare products
• Use natural deodorants
• Choose fragrance-free options when possible
• Consider switching to organic tampons and pads

Home environment:

• Vacuum regularly to remove dust that may contain flame retardants
• Filter your drinking water if necessary
• Use natural pest control methods

As you consider these changes, remember that EDCs affect everyone differently. Your personal response depends on multiple factors, including how long you've been exposed and what combination of chemicals you encounter in your daily life. Some people are naturally more sensitive to these substances than others, and the timing of exposure matters - particularly during hormone-sensitive periods like the months before egg freezing. Your overall health, including diet, stress levels, and existing health conditions, also influences how your body processes these environmental toxins. Understanding this variability can help you make informed decisions about which exposure-reduction strategies make the most sense for your situation.

While EDCs are a concern, it's important not to become overly anxious about them. Focus on making reasonable changes within your control.

Can supplements help protect against EDCs?

If you're concerned about endocrine-disrupting chemical exposure, you might be wondering if supplements can help. While research in this area is still emerging, there are a few supplements that show promise:

Vitamin C 

A small 2016 pilot study found that taking 1,000mg of vitamin C daily for two months reduced levels of certain EDCs (specifically PCBs and OCPs) in participants' blood. However, it's important to note this was a small study with just 15 participants and no control group. While promising, we need larger, controlled studies to confirm these findings.

Iodine 

Several studies have linked iodine supplementation to reduced EDC-related effects on thyroid function. One 2015 study followed pregnant women taking 150 micrograms of iodine daily but found mixed results - while iodine supported thyroid function, it didn't completely counteract EDC exposure effects on early language development.

Folic acid 

While observational studies suggest folic acid might help protect against EDC-related developmental effects, there haven't yet been controlled trials to prove this connection. However, since folic acid is already recommended during pregnancy for other well-documented benefits, taking it may offer additional protective effects against EDCs.

Remember that supplements can't eliminate EDC exposure - at best they only help reduce some effects. The most effective approach is still minimizing exposure through diet and lifestyle changes. If you're considering taking supplements, always discuss this with your healthcare provider first, as they can help determine what's appropriate for your specific situation.

The bigger picture

While reducing EDC exposure is important for overall health, it's just one piece of the fertility puzzle. If you want to increase the chances of egg freezing success, you’ll want to focus on overall health optimization, including:

• Maintaining a balanced, antioxidant-rich diet 
• Stopping smoking and harmful drugs
• Regular exercise appropriate for fertility
• Reduce stress as much as possible
• Get adequate sleep
• Stay hydrated

Work with your fertility doctor to create a plan that takes into account your personal circumstances and helps optimize your egg freezing outcomes. They can provide guidance on specific steps that make sense for your situation, while helping you maintain perspective on what factors are most important for success.

Freeze your eggs with Cofertility

We’d love the opportunity to support you on your egg freezing journey.

Through our Split program, qualified freezers can freeze their eggs for free when donating half of the eggs retrieved to a family who can’t otherwise conceive.

Through our Keep program — where you keep 100% of eggs retrieved for your own future use — we offer exclusive discounts on expenses, such as frozen egg storage. Keep members also still gain free access to our Freeze by Co Community, a safe space for those engaging in the egg freezing process (or gearing up for it) to connect and lean on each other.

By making egg freezing easier and more accessible, our programs further strengthen the American Society of Reproductive Medicine (ASRM)’s Committee Opinion that egg freezing can help promote social justice and strengthen gender equality.