Improving egg quality is crucial for women trying to conceive, especially as they age. Better egg quality decreases chromosomal abnormalities that lead to DNA damage, making successful conception and embryo development more likely. Here are key recommendations to enhance egg quality through nutrition and supplements:
Nutritional Tips
- Fruits and Vegetables: Rich in antioxidants, these protect eggs from oxidative stress.
- Whole Grains: Provide essential nutrients and fiber.
- Healthy Fats: Found in avocados, nuts, seeds, and olive oil; crucial for hormone production.
- Lean Proteins: Sources like fish, chicken, beans, and legumes are important for overall health.
- Organic Choices: Whenever possible, choose organic to reduce exposure to pesticides and hormones that may negatively impact egg quality.
- Limit Processed Foods and Sugar: These can lead to inflammation and hormonal imbalances.
- Hydration: Staying well-hydrated supports overall health and can improve cervical mucus quality, important for conception.
Supplements
- Prenatal Vitamins: Essential for providing a broad spectrum of nutrients that support reproductive health.
- CoQ10: An antioxidant that improves egg quality and mitochondrial function. Dosages can vary up to 600 mg per day.
- N-Acetyl Cysteine (NAC): Helps replenish glutathione, a potent antioxidant, improving egg quality and insulin sensitivity, especially beneficial for women with PCOS. Typical dosages range from 600 mg to 1800 mg per day.
- Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s support hormone regulation and reduce inflammation.
- Folate: Essential for DNA synthesis and repair, reducing miscarriage risk due to chromosomal mismatch. It’s important to check for MTHFR gene mutations to understand folate status.
- Vitamin D: Low levels are linked to poor ovarian function. Supplements can help maintain optimal levels, ideally over 75 nmol/L.
- Inositol: Beneficial for women with PCOS, improving insulin sensitivity and hormonal balance, which can enhance egg quality.
- Antioxidants: Vitamins C and E, and minerals like selenium and zinc, protect eggs from oxidative stress.
Lifestyle Tips
- Moderate Exercise: Improves blood flow to reproductive organs and overall health.
- Stress Management: High stress levels can negatively impact hormonal balance. Techniques like yoga, meditation, and mindfulness can be beneficial.
- Avoid Smoking and Excessive Alcohol: Both are known to negatively impact egg quality.
- Regular Medical Check-Ups: Help monitor reproductive health and address any issues early.
These tips and supplements, combined with a healthy lifestyle, can significantly enhance egg quality and improve the chances of conception. For personalised advice on fertility and supporting egg quality, book a consultation with Morkare, Brisbane’s top naturopath clinic for fertility.
Book a Consultation with Brisbane’s Top Naturopath Clinic for Fertility
At Morkare, we specialise in supporting fertility and improving egg quality. Our experienced naturopaths provide personalised care tailored to your unique needs. If you’re searching for the best naturopath near me or Brisbane fertility specialists, look no further.