How to Improve Egg Quality – 9 Ways to Boost Fertility

One of the most important indicators of female fertility is the quality of the ovum or egg. The quality of the egg affects the ability to conceive, the fertilization process, and regular period cycles.

To improve egg quality and fertility, focus on a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and avoiding dangerous substances such as tobacco and excessive alcohol.

In this blog, we will explain step by step how to improve your egg quality to increase your chances of conception

How to Check Your Egg Quality?

You can't see your egg quality, but your body gives helpful signs. If your periods are regular (every 26 to 35 days) and you notice ovulation signs like light cramping, stretchy egg-white-like discharge, or a boost in your mood or desire around the middle of your cycle, these are usually good signs of healthy egg quality.

If you want a clearer idea, some simple fertility tests can help:

• AMH Test – Shows how many eggs you may have left (egg reserve)

• FSH Test – Checks if your ovaries are working well

• AFC (Ultrasound Scan) – Counts the tiny egg sacs (follicles) in your ovaries

These tests can’t show egg quality directly, but they give important clues about your fertility health and help doctors guide your next steps.

What are the Signs of Good Egg Quality?

• Regular menstrual cycles (26 to 35 days) - A regular cycle indicates that your hormones are in balance.

• Healthy ovulation - Signs of normal ovulation include mid-cycle cramps, clear stretchy cervical mucus, and changes in mood or energy.

• Good hormone levels - Balanced hormones (such as FSH, LH, and AMH) typically promote greater egg formation.

• Age below 35 – Egg quality naturally declines with age, so younger women generally have better egg health.

• No major fertility issues – If you've been trying to conceive and there are no diagnosed issues, it could be a sign of good egg health.

• Normal ovarian reserve tests – Test results like AMH and AFC in the normal range can suggest healthy egg quantity and potential quality.

What are the Signs of Poor Egg Quality?

• Irregular periods - Unpredictable, excessively long, or short cycles may indicate hormonal abnormalities.

• Lack of ovulation signs - If you are not experiencing stretchy discharge or cramps, it may indicate weak or absent ovulation.

• Low AMH levels – A low Anti-Müllerian Hormone (AMH) level can mean a reduced egg reserve, which often relates to poor egg quality.

• High FSH levels – High Follicle-Stimulating Hormone (FSH) may signal that your ovaries are working harder than normal to grow eggs.

• Difficulty getting pregnant – If you’ve been trying for 6–12 months without success, poor egg quality could be one of the reasons.

• Recurrent miscarriages – Sometimes, poor egg quality can lead to chromosomal issues, increasing the risk of miscarriage.

How to Improve the Egg Quality?

Many women wonder if there are natural or home remedies to improve egg quality and boost their chances of getting pregnant. Dr. Kavitha Lakshmi Easwaran shares simple tips you can follow to help keep your eggs healthy while preparing to conceive.

1. Eat a Fertility-Friendly Diet

What you eat has a direct impact on your reproductive health. By lowering oxidative stress in the body, a diet high in vitamins, lean proteins, antioxidants, and healthy fats might enhance the quality of eggs. Include foods like:

• Leafy greens (spinach, methi/fenugreek), which are rich in folate

• Berries (blueberries, strawberries), loaded with antioxidants

• Avocados and nuts, packed with healthy fats

• Lentils and whole grains provide fiber and long-lasting energy.

Stay clear of trans fats, sugary snacks, and processed food as these might cause hormone abnormalities and inflammation. A healthy, balanced diet promotes the development of egg cells and hormones, both of which are essential for conception.

2. Take Key Fertility Supplements

Your body may not always receive all the nutrients it requires for optimum egg health from diet alone. Egg quality has been shown to be enhanced by certain supplements.

• Coenzyme Q10 (Coq10): Supports energy production in egg cells and improves mitochondrial function. Especially helpful for women over 30.

• Folic Acid: Crucial for healthy DNA replication and egg development.

• Omega-3 Fatty Acids: Help reduce inflammation and balance reproductive hormones.

• Vitamin D and Vitamin E: Both are linked to better ovarian functions.

Always check with a doctor before starting any supplement to ensure it’s right for your body and fertility goals.

3. Manage Stress Levels

Reproductive hormones, including estrogen, progesterone, and LH, which are essential for ovulation and egg formation, can be disrupted by high levels of stress. Long-term stress can potentially prevent ovulation entirely.

To manage stress naturally:

• Try yoga or mindfulness meditation

• Practice deep breathing exercises.

• Take time for hobbies.

• Speak with a therapist if needed.

By keeping your body in balance, reducing stress not only enhances the quality of your eggs but also increases your chances of getting pregnant.

4. Get Enough Quality Sleep

Your body, especially your reproductive system, repairs and recovers while you sleep. Hormonal abnormalities, elevated stress levels, and poor egg development can all result from little sleep.

Try to sleep for seven to nine hours every night without interruption.

Tips for better sleep:

• Stick to a regular sleep schedule

• Avoid screens before bed.

• Create a calm, dark sleeping environment.

Good sleep regulates melatonin and cortisol levels, which are necessary for a healthy cycle and egg health.

5. Maintain a Healthy Weight

Both underweight and overweight women may experience ovulation issues, irregular periods, and lower egg quality.

• A high BMI can lead to insulin resistance and excess estrogen, which affects egg development.

• Being underweight can reduce the hormones needed for ovulation.

Your BMI should remain between 18.5 and 24.9. Focus on long-term adjustments that include frequent physical activity and a nutrient-dense diet.

6. Exercise Regularly

Moderate, consistent exercise improves blood flow, balances hormones, and reduces stress—all of which benefit your egg health.

Try Doing:

• Take a walk in the morning or evening

• Cycling around a few kilometres

• Gentle yoga or fertility-focused asanas

• Dancing (like Zumba or even Bollywood dance at home)

Avoid over-exercising or intense training, especially when trying to conceive, as it can lead to lower estrogen levels and skipped ovulation. Aim for 30 minutes of moderate activity, 4–5 days a week.

7. Avoid Smoking and Limit Alcohol

Smoking accelerates egg loss and causes oxidative stress in the ovaries. It also alters hormone levels and damages the DNA in eggs.

Excessive alcohol use might impact your estrogen levels, menstrual cycle, and even implantation.

If you're trying to conceive:

• Quit smoking completely

• Limit alcohol to an occasional glass or stop entirely.

Making these changes helps protect your existing eggs and improves your fertility outcome.

8. Reduce Exposure to Toxins

Endocrine disruptors like as BPA, phthalates, and parabens are frequently found in plastics, cosmetics, and cleaning goods. It also damages egg DNA and changes hormone levels.

To minimise exposure:

• Use glass or stainless-steel containers instead of plastic

• Switch to natural or organic personal care products.

• Avoid canned foods (often lined with BPA)

• Read labels carefully on household cleaning items.

Being careful about what you eat and what you use on your body helps keep your reproductive system healthy.

9. Track Your Fertility and Get Regular Checkups

Knowing your menstrual cycle can help you plan the right time for trying to get pregnant or starting fertility treatments. You can use fertility apps or ovulation kits to keep track of things like:

• Period dates

• Ovulation symptoms (like cervical mucus changes or ovulation pain)

• Basal body temperature

Regular visits to a gynecologist or fertility specialist allow you to monitor hormone levels and ovarian reserve through other tests.

Bottom Line:

Egg quality has a significant impact on fertility and IVF success. Understanding its signs helps you take the right steps early. For expert guidance on improving egg health, consult Sai Speciality Center, the best gynecology hospital in Bangalore, for personalized support.