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What Vitamins Improve Egg Quality

Does Vitamin D Improve Egg Quality

How To Improve Egg Quality: Supplements for IVF/IUI/Natural Conception

Some studies have shown that women who have lower levels of vitamin D are associated with low AMH, PCOS and uterine fibroids. Vitamin D assists in the production of the anti-Müllerian hormone , which is the measure of a womans ovarian reserve. Increasing your Vitamin D intake can potentially improve your egg quality, which would help your chances of conceiving.

Why Is Vitamin D Important When Trying To Get Pregnant

Adequate levels of vitamin D during pre-conception are required to ensure a healthy pregnancy.

One of its most important roles in fertility is during the implantation process and to protect the embryo so that the mother’s body doesn’t attack what is essentially a foreign body. This is proven by the high concentrations of vitamin D in the uterine lining during the 1st trimester.

A study using egg donors further showed vitamin D’s influence on the uterine lining. The results were a 31% live-birth rate in vitamin D-deficient recipients, compared with 59% among vitamin D-sufficient recipients.

What is known about Vitamin D’s importance to fertility includes its impact on:

Should I Take Supplements

Supplements should always be supplementary to a healthy diet. At Glenville Nutrition we recommend that you avoid taking high dose single nutrients for long periods, as too much of a nutrient can be as damaging as too little. Taking a multivitamin designed for the preconception period can be helpful. Ideally have your nutrient levels tested to identify what you need.

If you do take a supplement, always check that it is suitable for use while trying to conceive as some nutrients such as vitamin A are not recommended above specific levels during this period. Always inform your doctor of any nutritional supplements you are taking and avoid taking herbs while undergoing IVF treatment unless your doctor has agreed to this.

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Doctors Recommend Some Dietary Supplementation Before Trying To Get Pregnant Or Fertility Treatments But Which Ones And Are There Other Supplements And New Discoveries That Could Help Influence The Outcome Of Your Egg Freezing Cycle And Bolster Your Natural Fertility Elanza Takes A Look At The Latest Science

There are more than 85,000 supplement products for sale in the US market alone. From skinny teas that promise a paper flat stomach, to gummies for goddess hair, every time we open Instagram or walk down the pharmacy aisle were bombarded with an overwhelming number of options and far-fetched claims that a pill will transform one area of your body and life. The same goes for fertility.

With all the hype, it’s no easy feat to sift the snake oil from the science-backed supplements that do actually have some potential to enhance your reproductive health before, during and after egg freezing and are worth dropping some cash on.

At ELANZA, we analyzed the published evidence on supplements that are linked to egg quality, fertility and reproductive health to help you make a better informed choice.

We’re going to share what we’ve discovered about where the science matches up to the marketing to support certain types of supplement, and which specific brands we consider worth investing in, having weighed up the data and the drama with our independent analysis.

What Can Interfere With Melatonin Production In Your Body

Premium Preparation for Quality Egg Formation (With images ...

As we age, we have a natural tendency to produce less melatonin. Certain medications such as beta-blockers can also interfere with melatonin production. Also, if you go to bed at midnight or later, you are missing out on the benefits of your natural melatonin secretion, which peaks at 9 pm. You should be aiming to go to bed between 9 and 10 pm to get the most of your natural melatonin. Coffee after 1 pm and alcohol in the afternoon and evening will also interfere with your melatonin secretion.

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Diet To Improve Egg Quality

The two most common ways that diet damages eggs are blood sugar issues and inflammatory foods. Both factors disrupt hormonal balance and interfere with the development of healthy eggs.

Maintaining normal blood sugars is fairly straightforward if you follow a few simple guidelines.

Focus on a diet that includes:

  • High protein
  • No sugary or processed foods

But what is an inflammatory food? And why is this an issue?

Some foods will trigger inflammation, which is like a fire inside the body. The body uses cortisol to put out the fire, but that cortisol also suppresses the hormones involved with healthy egg development. The two most inflammatory foods are gluten and dairy, and they can trigger inflammation even when you do not have a specific allergy to them. Eating these foods can make it harder to produce a healthy, high quality egg.

So, what do I eat?

The best all-around diet that supports both healthy blood sugars and limits inflammation is a Paleo diet. Paleo is a whole foods approach that offers a lot of options, yet avoids the foods that tend to work against egg quality. There are many great resources available if you are new to a paleo diet, including the Whole30, which has books and a website with recipes. For our patients, we like to make things as easy as possible. We start with a food journal, and then we offer a short list of critical steps for producing healthy eggs.

Are Fertility Supplements Evidence

An evidence-based practicewhether it be a medication, intervention or therapy, complementary treatment, or even the way a provider communicates about careis a practice thats been thoroughly examined via appropriate research and found to make a significant difference in patient outcomes. Evidence-based is the gold standard in healthcare. Are fertility supplements evidence-based? Overwhelmingly, no.

Fertility supplements, like all nutritional supplements, are not regulated by the Food & Drug Administration or any other regulating body. That means that no one is keeping track of whats in these supplements, let alone checking that they actually do what they claim to do. Unlike over-the-counter or prescription medications, fertility supplements are not required to prove their effectiveness via clinical trials .

In one review of 39 womens fertility supplements available on the market, researchers found that not a single manufacturer provided any reasonable scientific substantiation that its products help women become pregnant. To quote those researchers:

So, whats a savvy consumer and hopeful parent to do? Remember that, when it comes to fertility supplements, you and/or your doctor will need to do your own research into the evidence to support the use of particular ingredients. This guide is a great place to start.

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What Is The Best Source Of Vit D


We are solar-powered beings and require the sun for many of our biological functions. However, being indoors for the vast majority of the day contributes to the epidemic of vitamin D insufficiency found in the majority of Americans.

Because 80% of the vitamin D your body makes is from sunlight and the remaining 20% comes from diet and supplements, the best way to increase vitamin D levels is to be in the sun.

Spend 15-30 minutes daily, or about half the time it takes your skin to turn pink, in direct sunlight with NO sunscreen.

The goal is to get adequate sun and not burn. Peak times are between 10am-3pm.

For light skinned people this may be only 15-30 minutes, but darker skinned people may need two hours or more in the winter.

Risks Of Taking Supplements


While most vitamins are sold over the counter, theyre not necessarily risk-free. Many supplements can negatively interact with medications you may already be taking, causing unpleasant side effects or aggravating existing health conditions.

Though it may sound far-fetched to overdose on vitamins, its also possible to take in excessive doses to the point of harm. Some micronutrients have set tolerable upper intake levels meaning the amount you can consume before experiencing adverse effects.

To avoid overstepping these bounds, follow dosage instructions on the supplements label, and always consult your doctor before beginning a new vitamin or supplement.

Its also important to note that the Food and Drug Administration does not monitor or regulate vitamins or supplements for quality like it does for medications. Quality may not be consistent from batch to batch. This is why finding a reputable brand is so important.

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Lets Chat About Healthy Fats

For a long time, fats, especially saturated fats, were demonized. We were warned about their potential dangers and how they contributed to all kinds of health issues and thus from this scare, the low-fat movement was born.

Thankfully, we have come a ways since then with plenty of new research showing that saturated fats are not the monster we have been led to believe and in fact some fats are indeed good for us! Because of the residue of the low-fat craze, convincing ourselves that adding them into our diets intentionally can be a struggle. It can be hard to wrap our heads around the idea that our bodies need fats and cholesterol to optimally function. They impact everything from hormone health to body and brain development.

Fortified Food Sources Of Vitamin D

Most Americans get the majority of their vitamin D from fortified foods like milk, cereals, orange juice, and yogurt.

However, your body does not use vitamin D added to foods the same way as getting it from the sun or from foods that have vitamin D naturally in them. This is because when you absorb the sun or eat real food, the synergistic effect of other vitamins, minerals, co-factors and enzymes in that food allow for optimal use by the body.

Without these complementary compounds, synthetic nutrients aren’t used in the same way as their natural forms

Furthermore, fortified foods are processed foods.

The focus of any fertility-enhancing diet is to eat more naturally nutrient-rich whole foods.

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Supplements To Support Egg Quality

A good fertility focussed multi should provide sufficient minerals and vitamins that will support a healthy diet for egg quality. Beyond that, there are some other supplements you might consider in addition.


Coenzyme Q10 is an antioxidant which may protect eggs during maturation against oxidative stress. It also plays an important role in the production of energy within mitochondria, the energy factories of our cells. A maturing egg requires significant energy and it is proposed that reduced energy production may lead to arrested development, low production of eggs in response to IVF stimulation and poor quality eggs and embryos.

Supplementation with 600mg of CoQ10 has been shown in a number of studies to reduce the amount of drug stimulation required to produce a good response in IVF. It also results in higher numbers of eggs retrieved, eggs fertilised and improved quality of embryos. This leads on to higher pregnancy rates.

While studies show improvement in younger women also, CoQ10 is often recommended for women of advancing age when egg quality becomes a real concern. It may be that a lower dose of ubiquinol, which is the active form, is just as useful as the full 600mg dose of ubiquinone, which needs to be converted in the body.



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Diagnosis Of Poor Egg Quality And Quantity

14 Supplements Can Improve Egg Quality For Fertility

When a woman hits forty and starts to try to conceive she may face difficulty so it is not uncommon to seek out the opinion of a fertility expert. The infertility is usually credited to Primary Ovarian Insufficiency , Advanced Maternal Age , Poor or Diminished Ovarian Reserve , or Premature Ovarian Failure .

All of the conditions have two key elements in common and that is poor egg quality and reduced egg quantity. An elevated FSH level and low AMH score mean that menopause is on the horizon.

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How Long Does It Take To Improve Egg Quality

Eggs take approximately 90 days to develop from the time they are pulled from the waiting pool to ovulation. As such, fertility specialists recommend taking supplements, starting acupuncture, and making diet/ lifestyle changes 3-4 months before trying to conceive. Dont stress out if you feel like youre in a time crunch! Making these changes even one month before conceiving, especially with fertility treatments, has been shown to positively impact egg quality.

How Long Does It Take For Supplements To Improve Egg Quality

Historically, it has been thought that interventions for improving egg quality must be applied while the egg is undergoing the maturation process and not when it has already matured and is ready for release Hence, the whole 90-day concept youve read about on the internet.

Although theres definitely truth to this adage, and most studies look at outcomes after 3 months of supplementation, it can downplay or overlook the short-term effect of lifestyle factors, which have been shown to have an impact in less than 90 days!

The quality of developing eggs and their response to natural or external hormonal stimulation can be affected by stress, environmental contaminants, poor diet, inflammation, drug abuse, excessive smoking, hormonal imbalance, etc.

Supplements that help address these factors may indirectly improve egg quality and increase your chances of getting pregnant much sooner than 90 days. So, remember, it may start with the egg, but the quality of your eggs isnt the only factor at play.

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Main Cause Of Poor Egg Quality

Stress. Thats the underlying cause of poor egg health or a rapid decline in ovarian reserve.

Now, that might sound waaaaaay too simplistic, but just hear me out

You see, by design, everyone of us is supposed to be in good health and therefore, be fertile.

However, life happens. And usually, when life happens, were taken by surprise or thrown off-balance.

And this is where stress comes in becausestress is the one thing that throws the body off balance. In addition, food is one of the most significant sources of stress that were exposed to all day, every single day.

Now, the thing about food-related stress is that it puts your body in survival mode .

And when youre in survival mode, then that takes your bodys attention away from normal activities.

So, normal activities like the development of a follicle, releasing an egg or even, supplying blood to your reproductive organsall of these things get less attention as stress piles up.

To help you make more sense of what I mean, heres an overview of what happens when theres a stressor of any kind:

  • The inflammatory response is triggered because inflammation is a process that allows your body to fight off a stressor.
  • Once the inflammatory response is triggered, your adrenal glands release cortisol, which is a potent anti-inflammatory hormone.

Now, this simple sequence of events is fine for short periods of time.

You see, when stress and inflammation increase, your needs for cortisol and adrenaline also increase.

Supplements That Will Improve Your Egg Quality And Ovulation


Better eggs mean better chances of pregnancy, whether we’re talking natural conception, IVF and everything in between.

After the age of 35 , ovarian reserve and egg quality often begin to diminish rapidly. It is a natural process and therefore very difficult to stop or prevent. Fortunately there are still a few things we can do to slow down this decline in fertility and help our bodies select and mature the best oocytes we have in store.

These 7 supplements are each scientifically proven by clinical studies and ACTUALLY WORK to improve egg quality, AMH levels and healthy ovulation:

Vitamin D helps improve low AMH levels and protects the remaining ovarian reserve from further degradation. There’s also evidence that it promotes healthy implantation of the embryo and lowers miscarriage risk as well.

Zinc is a well known fertility promoter. It has an amazingly beneficial impact on our reproductive health – it improves overall fertility, egg quality and live birth rates

Iron supplementation is so important since iron deficiency and resulting anemia are very common in young women of reproductive age, mostly due to periodic menstrual blood loss. More than that, low iron levels were shown to impact ovulation and raise the risk of ovulatory dysfunctions. If you are trying to conceive, make sure you check your blood iron levels and hemoglobin and take a supplement if you need to.

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Top 3 Supplements To Improve Egg Quality

Recently I wrote an article detailing the many factors that impact egg quality and egg reserve as well as how these can be estimated using blood work and imaging. If you havent read this article, go back and read it first here before diving into how to improve egg quality!

Has egg quality been identified as a contributor to your fertility journey? If so, many supplements have been found to make an impact. The majority of these supplements work primarily as antioxidants, reducing the oxidative damage that impacts egg health. Oxidative damage is one of the primary reasons that eggs reduce in quality. This is in addition to age, poor diet and lifestyle choices, and autoimmune disease such as endometriosis.

Remember that a key window of the maturation of an ovarian follicle takes around 3 months. As a result, it can take a similar period to improve egg quality, though you may see some improvements along the way. Folliculogenesis the process of the follicle maturing from its tiniest state starts around a year in advance so the earlier you work on this the better!

Dont Forget To Stay Hydrated

Water is essential for various chemical processes, as well as for hydrating our tissues and flushing out waste.

So, to help your body get rid of any toxins that have built up in your body, make sure to drink plenty of water.

In this case, I recommend going for a gallon of water per day.

Yes, its a lot but your body is about 60% water and dehydration can cause stagnation.

We definitely dont want any impurities to stagnate and stay in your tissues, do we?

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