Egg Freezing Diet Recommendations: A Comprehensive Guide to Boosting Egg Quality

As women increasingly choose to delay childbearing for various reasons, egg freezing has become a popular option for preserving fertility. 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. Each of these factors plays a large role in why fertility may be harder to achieve as we celebrate each birthday. Improving egg quality is crucial for women trying to conceive, as the health of eggs significantly impacts fertility and the well-being of future children. Understanding how to enhance egg quality involves recognizing various influencing factors and making informed lifestyle changes. Egg quality is essential for conception, influenced significantly by age, with a natural decline noted after 30. Lifestyle choices, such as diet and exercise, also play a critical role. Environmental factors, including exposure to pollutants and chemicals, can harm reproductive health.

This article explores dietary recommendations and lifestyle adjustments that can optimize egg health before undergoing egg freezing or in vitro fertilization (IVF).

Understanding Egg Quality

Egg quality is defined by the health and viability of a woman’s eggs, which are vital for conception. High-quality eggs can be successfully fertilized and developed into healthy embryos. Poor egg quality can lead to difficulties in conception, increased miscarriage risks, and higher chances of chromosomal abnormalities. In contrast, optimal egg quality enhances the likelihood of successful fertilization and healthy pregnancies.

The only way to know if an egg is chromosomally normal is to try and fertilize it, and if successful, perform genetic testing. 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. It's important to consider your lifestyle and nutritional choices at least 3-6 months before undergoing egg freezing or IVF.

The Role of Diet in Egg Quality

What we’re putting into our body (both for better or for worse) can greatly influence the health and quality of our eggs. The diet's quality could impact the nutrients present in the follicular fluid, influencing the egg quality. Research indicates that egg quality can indeed be improved through lifestyle modifications. Studies emphasize the importance of nutrition and exercise in supporting ovarian function and egg health.

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Key Nutrients for Egg Health

A nutritious and balanced diet provides all the essential nutrients to fuel your body. A nutrient-dense and balanced diet consisting of carbohydrates, protein, and fats, specifically omega-3 fats and antioxidants, may improve egg quality and success during the egg freezing process. The premature eggs are surrounded by follicular fluid, providing nourishment and an environment for the eggs to develop and mature. A nourished and antioxidant-rich follicular environment has been linked to higher levels of anti-Mullerian hormone (AMH), a hormone produced by the follicular cells in the ovaries. This hormone also indicates the number of eggs in your ovarian reserve. A higher AMH level may also lead to more eggs retrieved.

Here are some key nutrients and foods that can help boost egg quality:

• Omega-3 Fatty Acids: Omega-3 fatty acids may be essential for egg quality. Specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important for cell membranes and biological processes, including reproductive function. One review from 2022 noted that omega-3 supplementation for at least four weeks may increase the proportion of EPA and DHA in the follicle. These omega-3 fats may reduce inflammation and promote ovulation and hormone production. Aim to incorporate animal-based sources like fatty fish (think salmon, trout, mackerel, sardines, and tuna). Plant-based sources contain ALA which then needs to be converted into DHA and EPA. Unfortunately, the conversion rate is less than 10%. Dietary sources of omega-3 include animal and plant-based foods: Salmon, Herring, Sardines, Trout, Flaxseeds, Chia seeds, Walnuts. Essential fatty acids are not produced in the body, so you need to get them from dietary sources. Fish, nuts, and seeds are rich in omega-3 fatty acids. Research shows that women taking omega-3 supplements are 50% more likely to conceive than women not taking omega-3.
• Vitamin D: Vitamin D may be a key nutrient for producing the AMH hormone, an indicator of ovarian reserve. A 2017 study noted that individuals with sufficient vitamin D levels who underwent IVF had a higher chance of retrieving higher quality of embryos than those who were vitamin D deficient. While it is not fully understood how vitamin D may play a role in egg quality, studies suggest that this sunny vitamin may play a role in preventing oxidative stress, creating a supportive follicular environment for healthy egg maturation. You can find vitamin D in these foods: Rainbow trout, Salmon, Sardines, Milk, Kefir, Yogurt, Cheese, Fortified plant-based beverages. Sunlight is the best form of vitamin D. Aim to get 5 to 30 minutes of sun exposure on most days of the week without sunscreen to allow the body to make the vitamin. You may consider taking vitamin D supplements in the winter months or when you don't get much sunlight. Studies have shown women undergoing IVF who had higher levels of Vitamin D produced better quality eggs and were more likely to conceive.
• 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! You can find CoQ10 in these foods: Meat, Dairy, Eggs, Plant-based foods. During egg freezing, your fertility doctor may recommend you take a CoQ10 supplement. These can improve egg quality and overall reproductive function.
• Inositol: Inositol is thought to increase insulin sensitivity of the ovary, which may help improve egg quality. The main sources of inositol in foods are: Whole grains, Legumes, Nuts.
• 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. Many foods have zinc, including: Oysters, Fish, Poultry, Meat, Beans, Nuts, Legumes, Fortified breakfast cereals, Whole grains.
• 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. Antioxidants are important to neutralise the action of free radicals. The best sources of antioxidants come from brightly coloured fruits and vegetables like berries, beets, bell peppers, oranges, avocados, and seeds. Antioxidant-rich foods help protect eggs from oxidative stress and damage. Examples: Berries, nuts, leafy greens, and citrus fruits. A follicular fluid environment low in or free of free radicals may support optimal egg maturity and maintain egg quality.

Foods to Include

• Antioxidant-rich foods: These help protect eggs from oxidative stress and damage. Examples include berries, nuts, leafy greens, and citrus fruits.
• Healthy fats: Essential for hormone production and reducing inflammation. Examples include avocados, olive oil, salmon, and flaxseeds.
• High-fiber carbohydrates: Helps regulate insulin levels, which is particularly important for those with PCOS. Examples include whole grains, legumes, quinoa, and sweet potatoes.
• Lean proteins: Essential for egg development and cellular repair. Examples include chicken, turkey, eggs, and plant-based proteins like tofu.

Foods to Avoid

• Refined sugars and carbohydrates: These can cause insulin spikes, leading to hormonal imbalances. Examples include white bread, sugary snacks, and soda.
• Processed foods: Often contain trans fats and artificial ingredients that increase inflammation. Examples include fast food, packaged snacks, and frozen meals.
• Alcohol and caffeine: These substances may decrease fertility rates and negatively impact egg quality. Limit coffee, wine, beer, and liquor intake. Heavy alcohol intake can affect your ovarian reserve and disrupt ovulation and menstrual cycles in women trying to conceive.

Blood Sugar Balance and Egg Quality

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. Uncontrolled blood sugar levels when you have prediabetes and diabetes can impact your fertility success. Research also found that women with type 2 diabetes may have lower serum AMH levels compared to women who do not have diabetes. These could be linked to the oxidative stress caused by high blood sugar levels, contributing to lower egg quality and quantity. Keeping your blood sugar levels at a healthy range is vital to ensure the best possible outcome with your egg quantity and quality before egg retrieval. You can find out about your blood sugar level by speaking with your doctor, who can order a blood test to check your blood sugar levels.

Lifestyle Changes to Enhance Egg Quality

In addition to dietary changes, several lifestyle adjustments can positively impact egg health:

• Avoid Smoking, Cannabis, and Excessive Alcohol: Smoking accelerates egg loss and damages the DNA in egg cells, making them less viable for conception. Recent research shows that cannabis may impair egg quality by disrupting the hormonal axis and affecting cellular function. Quitting smoking may improve fertility success. The chemicals in cigarettes could damage the genetic material in eggs, leading to lower quality and viability of eggs. Heavy alcohol intake can affect your ovarian reserve and disrupt ovulation and menstrual cycles in women trying to conceive. Studies suggest that drinking alcohol during the 100 days before egg freezing can negatively affect future pregnancy outcomes.
• Manage Stress: High stress levels can disrupt hormonal balance and hinder ovulation. Chronic stress may be linked to the rise in free radicals due to persistent oxidative stress, which overwhelms and wears out the antioxidants' defense abilities. While we may not remove all sources of stress from our lives, we can change how we respond to stress. Research suggests acupuncture is excellent for reducing stress and anxiety and helps improve blood flow through the body. Aim to integrate stress management activities or strategies into your daily routine in some capacity. This might include things like yoga or meditation, or even learning some quick deep breathing techniques to better navigate stressful moments throughout your day.
• Maintain a Healthy BMI: There is a strong correlation between a woman’s BMI and her fertility potential.
• Enhance Blood Flow: Good blood circulation, aided by hydration and activities like yoga, is essential for egg health. Aim to drink at least 64 oz.
• Prioritize Sleep: Aim for about 8 hours of quality sleep per night to help regulate hormone cycles, though it’s unclear if this directly affects egg quality or quantity. Sleep is a therapeutic and restorative process that helps your body heal from daily wear and gives your mind time to reflect and reset for the next day.
• Reduce Endocrine Disruptor Exposure: Consider switching to cleaner products and glass containers as you gear up for your egg freezing cycle.

Preparing for Egg Freezing: A Three-Month Roadmap

From personal experience and extensive research, I’ve created a detailed three-month roadmap to help you optimize your preparation for egg freezing.

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Month 1: Laying the Foundation

• Nutrition Adjustments: Focus on a balanced diet rich in antioxidants. Key nutrients to focus on include folate and Omega-3 fatty acids (DHA).
• Hydration: Upping your daily water intake to 2-3 liters per day in order to remain properly hydrated.
• Medication Changes: Connect with your doctor about what supplements or medications to adjust leading up to your cycle.
• Upgrade your supplement regimen: Discuss with your doctor about supplements like CoQ10, Myo-inositol, Vitamins B6, B12, E, and K2.
• Moderate Exercise: Be careful to avoid excessive, high-intensity workouts as you get closer to your retrieval as this can negatively affect your reproductive cycle.

Month 2: Enhancing Egg Quality

• Increased Monitoring: Expect to visit your fertility clinic a bit more frequently than before.
• Stress Management: Aim to integrate stress management activities or strategies into your daily routine in some capacity.
• Acupuncture: Some studies suggest acupuncture can improve blood flow to the ovaries and enhance fertility outcomes.
• Sleep Quality: Aiming for about 8 hours of quality sleep per night to help regulate hormone cycles.
• Reduce Endocrine Disruptor Exposure: Consider switching to cleaner products and glass containers as you gear up for your egg freezing cycle.

Month 3: Final Preparations

• Adjust and Organize Your Medications: Spend some time leading up to your retrieval getting your medications organized, including syringes, alcohol pads, gauze, and the medication themselves.
• Avoid Harmful Substances: Alcohol intake should also be reduced, and smoking should be ceased entirely as it can be detrimental to reproductive health.
• Secure Your Support System: Communicate your upcoming egg freezing journey on a need-to-know basis.
• Set Your Medication Alarms: Setting alarms on your phone for medication times can help keep you sane during your egg freezing cycle.

The Importance of a Fertility Diet During IVF

When undergoing IVF (In Vitro Fertilization), the role of diet in achieving success is often underestimated. Diet plays a significant role in supporting reproductive health, hormone balance, and the body’s ability to handle the stressors of fertility treatments. A fertility diet is a structured nutritional plan tailored to enhance the body’s ability to support conception, particularly during procedures like IVF. Maintaining optimal health is vital during the IVF process, and a balanced diet can make a substantial difference in both the quality of eggs and the overall outcome. The foods we consume can directly influence reproductive health. A diet rich in antioxidants, good fats, and essential vitamins supports the body in handling the demands of IVF treatments. Foods high in processed sugars and unhealthy fats, on the other hand, may interfere with hormone levels, decrease egg quality, and increase inflammation in the body, all of which can negatively affect IVF outcomes. IVF places immense stress on the body. Hormonal treatments, egg retrieval, and embryo transfer can be taxing. Proper nutrition strengthens the body’s resilience and creates a healthier environment for embryo development. A well-balanced diet helps manage inflammation, promotes good blood flow, and stabilizes hormones-all of which are crucial for successful implantation and pregnancy. While all individuals undergoing IVF can benefit from a tailored diet, it is particularly advantageous for women over the age of 35, those with underlying fertility issues such as PCOS or endometriosis, or individuals with a history of miscarriage. A fertility diet can optimize health conditions that may interfere with IVF success. Ideally, individuals should begin following a fertility diet three to six months before beginning IVF. This timeframe allows the body to adjust, regulate hormones, and improve egg quality. However, if you’re already in the process of IVF, it’s never too late to start making healthier choices that can still benefit your treatment outcomes.

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