How to Support Egg Quality: What Women Can Do
Egg quality depends mostly on age, but a healthy weight, not smoking and controlling health conditions help create the best environment for your eggs.
In this article 5 sections
Egg quality depends mainly on a woman’s age, and the effect of age cannot be fully reversed by any food or medicine. However, keeping to a healthy weight, eating a balanced diet, avoiding smoking and tobacco, and keeping conditions such as diabetes or thyroid disease under control all help to create the best possible environment for your eggs. In the video, Dr Sharmin Afroz briefly explains this topic. In this article we focus on the practical, evidence-based points.
01What does egg quality mean?
A good-quality egg has the correct number of chromosomes and, once fertilised, is able to develop into a healthy embryo. The number of eggs (ovarian reserve) and their quality are not the same thing. Blood tests such as AMH, or an ultrasound count of follicles, mainly give an idea of egg numbers, not quality. There is no simple routine test that directly measures egg quality.
02The role of age
Women are born with a fixed number of eggs, and with age both the number and the quality of eggs gradually decline. This change usually speeds up after 35, and the chance of chromosome errors increases. That is why conception can take longer with age and the risk of miscarriage rises. This is nobody’s fault; it is simply how nature works. Alongside age, though, lifestyle and general health also affect fertility, and these are within our control.
03What you can do in daily life
- A healthy weight: being overweight or underweight can both affect hormone balance and ovulation. If you are overweight, even modest weight loss can help.
- A balanced diet: eat plenty of vegetables, fruit, lentils, fish, eggs, nuts and high-fibre foods, and cut down on sugar, fried and processed foods.
- Stopping smoking and tobacco: smoking damages eggs and can bring the menopause forward. Avoid second-hand smoke too; chewing tobacco is also harmful.
- Avoiding alcohol and keeping tea and coffee moderate.
- Regular exercise: walking or light exercise helps with weight and insulin balance.
- Sleep and stress: enough sleep and managing stress matter for overall health.
04Health conditions and supplements
If you have polycystic ovary syndrome (PCOS), diabetes, thyroid disease or endometriosis, keeping it under control with treatment is important for your chances of conceiving. When planning pregnancy, folic acid is usually started beforehand on medical advice, mainly to help prevent certain birth defects of the baby’s brain and spine.
Many supplements on the market claim to improve egg quality. However, there is still no strong evidence that any of them reliably does so. Unnecessary supplements add cost and can sometimes cause harm, so discuss with a specialist rather than starting anything yourself.
When to see a doctor
- If you are under 35 and have not conceived after a year of regular trying
- If you are 35 or over and have not conceived after six months
- Even sooner if you are over 40
- If your periods are very irregular or have stopped, or you have had ovarian surgery or chemotherapy
- If you have severe period pain or very heavy bleeding
If you plan to start a family later in life, it is worth talking to a specialist early to understand your options.
Q & A
Frequently asked questions
No. AMH mainly reflects egg numbers (ovarian reserve). There is no simple routine test that directly measures egg quality.
There is no evidence that a particular food quickly improves egg quality. A balanced diet and healthy lifestyle are helpful overall.
Yes. Smoking damages eggs and can bring the menopause forward. If you are planning a pregnancy, stop smoking and tobacco completely.
No, many women conceive after 35. It may take longer, so it is wise to seek specialist advice without delay.
Article & video by
Dr. Sharmin Afroz
Obstetrics, Gynaecology & Infertility Specialist and Laparoscopic Surgeon
Assistant Professor, Department of Obstetrics & Gynaecology, Anwer Khan Modern Medical College & Hospital.
