read next
Is Using a Sperm Donor Right for You?
Egg Quality and Nutrition
Premature eggs are surrounded by follicular fluid, providing nourishment and an environment for the eggs to develop and mature. Your diet could impact the nutrients present in the follicular fluid, which influences the egg quality. Check out a list below of nutrients that may help improve your egg quality.
1. Omega-3 Fatty Acids
Omega-3 fats may reduce inflammation and promote ovulation and hormone production. You can find omega-3 fats in salmon, herring, sardines, trout, flaxseeds, chia seeds, and walnuts.
2. Vitamin D
Vitamin D may be a key nutrient for producing the AMH hormone, an indicator of ovarian reserve. Studies suggest that this vitamin may play a role in preventing oxidative stress, creating a supportive follicular environment for healthy egg maturation. Some food sources of Vitamin D include rainbow trout, salmon, sardines, milk, kefir, yogurt, cheese, and fortified plant-based beverages. Another way to get Vitamin D is through sunlight. You can also take a vitamin D supplement depending on your vitamin D levels, which a blood test can confirm. Speak with your doctor and a registered dietitian to find out what would be the right dosage for you.
3. Coenzyme Q10
Coenzyme Q10 (CoQ10) is present in follicular fluid and may have antioxidant properties to protect premature eggs from oxidative stress to preserve their quality. Upping your intake of coenzyme Q10 in preparation for egg freezing may promote follicular development by enhancing the eggs' response to stimulation, resulting in a higher number of retrieved eggs. You can find CoQ10 in meat, dairy, eggs and plant-based foods.
4. Inositol
Myo-inositol, one of the nine types of inositol, plays a key role in egg maturation. Higher myo-inositol in the follicular fluid may help with the maturation process, producing higher-quality embryos and improving fertility. The main sources of inositol in foods are whole grains, legumes, and nuts.
5. Zinc
Zinc is an essential mineral for cell division and metabolism in the body, including egg development. This mineral also supports regulating inflammatory responses and oxidative stress, influencing the maturity and quality of eggs during maturation. Many foods have zinc, including oysters, fish, poultry, meat, beans, nuts, legumes, fortified breakfast cereals, and whole grains.
6. Antioxidants
Antioxidants protect body cells, including the human egg, from free radical damage by lessening their damage effects. A follicular fluid environment low in or free of free radicals may support optimal egg maturity and maintain egg quality. Many foods contain antioxidants, including vegetables, fruits, nuts, and seeds.
How Using a Dietitian Can Help
A registered dietitian is a nutrition expert and licensed health care professional who can provide individualized nutrition advice during the egg freezing and IVF process. There’s a lot of information out there, and it can be overwhelming to figure out the best foods for your body. While working with a dietitian, you’ll receive personalized suggestions and one-on-one support based on your unique journey.
This article was authored in partnership with Nourish, a company that provides personalized nutritional counseling. You can learn more about working with a registered dietitian at Nourish here.
