How Egg Quality Is Measured
Several key tests help evaluate ovarian reserve and egg health:
- Antral Follicle Count (AFC): Measured via ultrasound, around 10 follicles per ovary is considered optimal. A very high count may indicate PCOS; a low count may signal diminished reserve.
- Anti-Müllerian Hormone (AMH): A “Goldilocks hormone”—levels that are too high may indicate ovarian stress, while low levels can correlate with lower egg quality.
- FSH & LH: Brain hormones that regulate ovulation. Elevated levels often mean the brain is overcompensating, which can be linked to reduced egg quality.
Understanding these markers provides insight into ovarian function and guides strategies to improve egg health.
Nutrition: The Foundation of Egg Health
Your diet is one of the most powerful ways to support egg quality:
- Vegetables: Aim for 3–6 servings daily, especially leafy greens like spinach, kale, broccoli, and Brussels sprouts.
- Berries & Green Tea: Packed with antioxidants to combat oxidative stress.
- Turmeric: Supports anti-inflammatory pathways that protect eggs.
- Whole Foods: Consume vegetables whole rather than juiced or blended to retain fiber and nutrients.
Antioxidants are critical for egg health, so making these foods a daily priority can have a major impact.
Movement and Blood Flow
Consistent, gentle movement improves ovarian blood flow, reduces stress, and supports hormone balance:
- Aim for at least 15 minutes of cardio, 3 times per week
- Activities like brisk walking, cycling, or yoga nourish the ovaries and enhance overall reproductive function
Supplements for Egg Quality
When diet alone isn’t sufficient, targeted supplements can fill gaps. However, more is not always better—focus on quality over quantity. Key supplements include:
- CoQ10 (Ubiquinol)
- Myo-inositol
- Short-term Melatonin
- Resveratrol
- NAC (N-acetylcysteine, a precursor to glutathione)
- Alpha-lipoic acid
Using no more than three antioxidant supplements at a time can help prevent “supplement fatigue” and maximize benefit.
Advanced Medical Support
For some patients, lifestyle and supplements may be complemented by advanced therapies:
- Testosterone therapy: Supports follicle development and energy
- Steroid protocols: Reduce ovarian inflammation and improve egg maturation
- Growth hormone: Supports follicle growth in select patients
- Intra-ovarian PRP (Platelet-Rich Plasma) injections: Uses the patient’s own healing cells to rejuvenate the ovaries, potentially improving AMH, egg quality, and fertility outcomes
These interventions provide additional options when deeper support is needed.
Key Takeaways
- Egg quality is not fixed at birth—it can be optimized through lifestyle, nutrition, and targeted therapies.
- Focus on antioxidant-rich foods, consistent movement, and proper supplementation.
- Advanced medical options like PRP and hormones can provide additional support when indicated.
- Small, consistent efforts to support ovarian health can make a meaningful difference over time.
“You have the organs you were born with—but that doesn’t mean you can’t make them stronger.”
Next Steps
If you want to evaluate your egg quality, optimize fertility, or explore personalized strategies for ovarian health, the team at Vera Health & Fertility can help.