When you’re hoping for a baby, egg quality can feel like the one thing you can’t control. Let’s bring it back to what you can do. Dr. Vishvanath Karande, InVia Fertility President and Medical Director and Director of the InVia IVF Program, explains the science in plain language to help you make thoughtful choices that support each cycle.
Understanding how eggs develop, what influences them, and which habits truly help can make this stage feel a little less uncertain and a lot more manageable.
Egg Quality, Age, and What It Really Means
Egg quality describes how likely an egg is to fertilize, grow into a healthy embryo, implant, and lead to a healthy pregnancy. Higher-quality eggs are less likely to carry chromosomal errors; lower-quality eggs are more likely to have them, which can affect implantation and raise miscarriage risk.
You’re born with all the eggs you’ll ever have. Over time, both egg quantity and quality decline, which is why fertility questions tend to surface in the early 30s and more noticeably after 35. Genetics, hormones, medical conditions, and daily habits all play a role.
The American Society for Reproductive Medicine (ASRM) notes that fertility declines with age—especially after 35—and recommends seeking evaluation after 6 months of trying if you’re 35 or older.*
Medical Conditions That Can Affect Egg Quality
Some conditions influence ovulation or the environment in which eggs mature:
- Polycystic Ovary Syndrome (PCOS): Can delay or disrupt ovulation, leading to less mature eggs. Care often includes insulin-sensitizing strategies, lifestyle adjustments, and ovulation-inducing medications.
- Endometriosis: Inflammation or scarring near the ovaries and tubes can affect egg pickup and embryo environment.
- Thyroid Disorders: Over- or underactive thyroid can disrupt cycles and ovulation quality; the good news is it’s testable and treatable.
- Pelvic Inflammatory Disease (PID): Past infections can damage reproductive structures and affect egg-sperm meeting.
If any of these are on your radar, a fertility evaluation can clarify next steps. We typically use ultrasound, ovarian reserve testing (e.g., AMH, antral follicle count), and a targeted hormone panel to build a plan that fits your timeline.
Physician-Recommended Ways to Optimize Egg Quality
While there’s no guaranteed way to improve egg quality, simple lifestyle changes can potentially have an impact. Some of those include:
Nurture Your Body with a Balanced Diet
Eating well is one of the simplest, most powerful ways to support fertility. Aim for a colorful variety of leafy greens, whole grains, lean proteins, antioxidant-rich fruits and vegetables, nuts, seeds, legumes, and omega-3 foods like fatty fish, walnuts, and flax seeds. These nutrients support healthy hormone signaling and cellular defenses that matter for egg development.
Real talk: Enjoying a treat sometimes will not derail your progress. Have it, then return to your nourishing routine at the next meal.
Keep Your Body and Mind in Balance
Striking a healthy weight range supports the hormonal rhythm behind ovulation. Being underweight or overweight can disrupt that balance. If weight management feels complicated or discouraging, meet with a clinician or registered dietitian for options that are safe and sustainable for you.
Also focus on:
- Sleep: Target 7–9 hours on a consistent schedule. Quality sleep supports hormone balance and recovery.
- Movement: Choose moderate activity you enjoy. Consistency supports insulin sensitivity and healthy circulation, which helps ovarian blood flow.
- Stress care: Gentle practices like yoga, breath work, a quiet walk, journaling, or music time can lower stress and create a more welcoming environment for your body and your eggs. Pick what you will actually keep doing.
Limit Toxin Exposure
Air pollution and certain chemicals can play a role in reproductive health. Practical steps include choosing low-VOC or fragrance-free cleaners and personal products, improving ventilation, washing produce, and discussing job-related exposures with your clinician. If you use a lubricant, ask about fertility-friendly options.
Also keep your alcohol and caffeine intake moderate and skip tobacco altogether. Smoking is linked to lower fertility and earlier menopause.
Limit exposure to some plastics and pesticides, look for BPA-free and fragrance-free options when you can, improve ventilation at home and work, and review any occupational exposures with your clinician.
Boost Your Health with the Right Supplements
Supplements that may support egg health include:
- Prenatal vitamins with folic acid are a common starting point.
- Coenzyme Q10 (CoQ10) supports cellular energy production.
- Omega-3s (fish oil) can support anti-inflammatory pathways.
Because needs vary, talk with your InVia clinician before starting anything new. We will tailor dosing to your labs, medications, and goals.
Preserve Options for Tomorrow: Consider Egg Freezing
If you plan to build your family later or want to safeguard current egg quality, egg freezing (oocyte cryopreservation) is an empowering option. At InVia, we offer long-term storage for frozen eggs and embryos, and we will guide you step by step so you feel informed and supported as you choose the right timing for you.
FAQs
Can the environment influence egg quality?
Yes. Exposure to smoke, certain solvents, and higher levels of airborne pollutants can affect reproductive health. Use fragrance-free cleaners, improve ventilation, and discuss job-related exposures with your clinician.
Does PCOS affect egg quality—and what helps?
PCOS often brings irregular ovulation and insulin resistance. Care can include weight-inclusive nutrition to support insulin sensitivity, consistent movement, ovulation-inducing medications, and targeted supplements. Close monitoring allows timely adjustments.
What about timing intercourse while I’m optimizing egg quality?
We agree with ASRM, which advises focusing on the fertile window—the 6 days ending on ovulation—with intercourse every 1–2 days in that window for the best chances of conception. Apps can help track patterns, but ovulation kits and cervical-mucus awareness are often more reliable.
Are there “miracle” foods or supplements that fix egg quality?
There’s no single food or pill that guarantees better eggs. A balanced, nutrient-dense pattern, a good prenatal vitamin, adequate sleep, movement, and addressing medical issues you can treat often provide the most meaningful support.
Your Next Step for Improving Egg Quality
You’re carrying a lot, and you deserve support that feels steady, informed, and truly personal. If you’re ready to understand your egg quality with clarity—not uncertainty—our team at InVia Fertility is here to walk with you.
We’ll help you build a plan that supports your health, honors your timeline, and keeps you moving toward the family you hope for.
*Source: ASRM
