Written by OVA in collaboration with Boots
Discover tips on how to support egg health with our ultimate guide. From diet tweaks to introducing supplements and managing everyday stress, learn how to boost egg quality
Whether coming off hormonal contraception, looking to regulate your cycle better, trying to conceive naturally or thinking about fertility treatment, egg health plays a huge role in the fertility journey and, in turn, conception and pregnancy.
So why this laser focus on our follicles (potential eggs)? As a woman, you can’t change the number of eggs you’re born with, but you can support the quality. And it’s a no brainer really – better egg quality has been shown to shorten the time to a successful pregnancy naturally, lower rates of miscarriage and improve success rates in IVF.
Why egg health matters
The lowdown on egg health
Eggs are the stars of the show when it comes to female reproductive health. Healthy eggs are more likely to lead to fertilization, implantation and a successful pregnancy. But what affects egg health?
- Age: Obvious we know, but egg quality declines with age. At around mid-30s, the number and quality of our eggs begins to decrease which can make it more challenging to get pregnant and can increase the risk of miscarriage
- Lifestyle: Diet, exercise, everyday stress, and other environmental factors can all impact egg health. Healthy lifestyle choices can significantly support egg quality
- Oxidative Stress: This occurs when there's an imbalance between free radicals and antioxidants in the body. Oxidative stress can damage eggs, but antioxidants in your diet can help combat this
The good news is that there are many ways to support egg quality in just a few steps and with some lifestyle tweaks.
Eat your way to better eggs
You are what you eat, and so are eggs. A varied, balanced diet rich in wholegrains, monounsaturated or polyunsaturated oils, fish and a variety of colorful fruit and vegetables can work wonders for egg health:
- Folic Acid: Found in leafy greens, broccoli, and beans. In addition to supporting egg health, it also helps to reduce the risk of neural tube defects in developing embryos as a result of low maternal folate status (The beneficial effect is obtained with a supplemental folic acid daily intake of 400ug for women from the start of trying to conceive until 12 weeks of pregnancy – this increases maternal folate status)
- Vitamin D: Our sunshine vitamin, so called because we produce most of our Vitamin D3 from exposure to the sun. In the UK, this is difficult to do in the winter months. Consider taking a daily supplement with 10 micrograms of Vitamin D between October and March as the sun’s UVB rays are not strong enough to make the Vitamin D we need at this time of year. Try including some oily fish, and eggs to your diet too
- Omega-3 Fatty Acids: Salmon, flaxseeds, and walnuts are our egg's best friends
Help to get eggs in shape
Exercise isn’t just great for having a healthy weight – it’s fantastic for eggs too. Regular physical activity boosts blood flow to reproductive organs and helps keep hormone levels balanced. We should all aim for at least 30 minutes of moderate exercise most days of the week. Think brisk walks, yoga, or even a fun dance class.
Say no to everyday stress
Easier said than done, right? But everyday stress can be a culprit when it comes to hormonal imbalances. Practice mindfulness, meditate, or take up a hobby that makes you happy. Remember, a calm mind helps lead to a healthy body – and healthy eggs.
Catch those ZZZs
Quality sleep is non-negotiable. Aim for seven to nine hours of uninterrupted sleep every night. The body uses this time to repair and regenerate cells, including eggs. So, turn off the TV and hit the hay!
Ditch the toxins
The environment can play a huge role in reproductive health. Limit exposure to harmful chemicals like BPA found in plastics (opt for glass or stainless steel instead), avoid excessive alcohol, recreational drugs, smoking and pollutants (where possible), all of which can play havoc with hormones.
How can Boots help with egg health?
Sometimes, we can do with a little help with our diet and lifestyle. Enter: supplements, your secret weapon.
- Omega-3: It’s been argued that DHA is as important for egg health as folic acid is to pregnancy. The amount of DHA we get from our diets is typically well below what we need – DHA comes from fatty fish and phytoplankton aka algae. But why is it so important to reproductive health? In pregnancy, a growing baby relies on the mother’s stores of DHA for its brain and eye development (Maternal intake of DHA contributes to the normal brain development of the foetus and breastfed infant, the beneficial effect is obtained with a daily intake of 200 mg of DHA). Find DHA in OVAOmega Reproductive Vegan Omega-3 DHA which uses a high quality, pure and sustainable form of DHA derived from algae
- Vitamin B6:This B vitamin has been shown to help regulate menstrual cycles, by supporting hormonal balance. It also helps the normal function of the immune system. Find Vitamin B6 in OVAPlus Advanced Hormonal Support
- N-Acetyl Cysteine (NAC):is an amino acid that acts as a precursor to glutathione, one of the body's most potent antioxidants. NAC has been seen until now as the nutrient equivalent of an underdog but it’s fast becoming a fertility power player. Find NAC in OVAPlus Advanced Hormonal Support.
- Zinc: This must-have mineral is now understood to play a very important role in egg quality and development. Zinc contributes to normal fertility and normal reproduction.Studies have suggested that a zinc defiency has been associated with longer time trying to conceive. Find Zinc in OVAPlus Advanced Hormonal Support.
We also have a range of fertility support products, from hormonal support supplements to sperm health supplements specifically designed to support you through every stage of your reproductive health, whatever that journey looks like.
OVA OVAPlus Advanced Hormonal Support 56 Capsules
OVA OVAOmega Reproductive Vegan Omega-3 DHA 28 Capsules
