Boost Your Egg Quality Naturally: My Top 6 Essential Nutrients

When it comes to fertility, egg quality plays a crucial role in conception and successful pregnancy. Fortunately, there are natural ways to enhance egg quality and improve your chances of conceiving. Let's delve deeper into my top picks for boosting egg quality:

1. CoQ10 (Coenzyme Q10):

CoQ10 is a powerful antioxidant that helps protect eggs from oxidative stress and supports energy production within the ovary, crucial for optimal egg health. Research suggests that CoQ10 supplementation may improve egg quality and increase pregnancy rates in women undergoing fertility treatment. Aim for a daily dosage of 600mg, preferably in the form of Ubiquinol for better absorption.

Food Sources:

• Beef

• Chicken

• Fish (salmon, mackerel)

• Nuts (pistachios, peanuts)

• Seeds (sesame seeds, sunflower seeds)

2. NAC (N-Acetyl Cysteine):

NAC supports the body's production of glutathione, a potent antioxidant that helps protect eggs from damage and improves overall egg quality. By reducing oxidative stress, NAC may decrease the risk of chromosomal abnormalities and enhance fertility. Aim for a daily dosage of 2g, or consider liposomal glutathione as an alternative if you don't tolerate NAC well.

Food Sources:

• Poultry (chicken, turkey)

• Yogurt

• Cheese

• Eggs

• Garlic

• Onions

3. Vitamin E:

Vitamin E is another antioxidant that plays a vital role in protecting egg cells from oxidative damage. It promotes healthy follicle development and enhances fertility by maintaining the integrity of the ovarian environment. Aim for a daily dosage of 1000IU to support optimal egg quality and reproductive health.

Food Sources:

• Almonds

• Sunflower seeds

• Spinach

• Avocado

• Sweet potatoes

• Olive oil

4. Resveratrol:

Resveratrol, known for its anti-inflammatory and antioxidant properties, helps protect egg cells from aging-related damage. By scavenging free radicals and reducing inflammation, resveratrol supports overall reproductive health and may improve egg quality. Aim for a daily dosage of 600mg to reap its benefits for fertility. Herbal you can find resveratrol in Japanese Knotweed.

Food Sources:

• Red grapes

• Blueberries

• Dark chocolate

• Peanut

5. Vitamin C:

Vitamin C supports collagen production and helps combat oxidative stress, promoting healthy egg development and maturation. In addition to its antioxidant properties, vitamin C also supports progesterone production, which is essential for maintaining pregnancy. Aim for a daily dosage of 1000-2000mg, divided into smaller doses for better absorption and utilisation by the body.

Food Sources:

• Oranges

• Strawberries

• Kiwi

• Bell peppers

• Broccoli

• Brussels sprouts

Antioxidant-Rich Smoothie Recipe: To support egg quality

Ingredients:

• 1 cup mixed berries (blueberries, raspberries, strawberries), opt for organic, or wash them in a mix of vinegar and bicarb to reduce pesticide exposure

• 1/2 ripe avocado

• 1 handful spinach

• 1 tablespoon chia seeds

• 1 tablespoon almond butter

• 1 cup unsweetened almond milk

• Ice cubes (optional)

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth and creamy.

3. Adjust the consistency by adding more almond milk if needed.

4. Pour into a glass and enjoy your antioxidant-rich smoothie!

Incorporating these nutrients into your diet or supplement regimen, along with enjoying antioxidant-rich foods like this smoothie, can help optimise your egg quality and improve your chances of conception. Whether you're trying to conceive naturally or undergoing fertility treatment, focusing on these essential nutrients can support your journey to parenthood.

Much Love,

Megan