How to Increase Your Egg Health in 90 Days

How to Increase Your Egg Health in 90 Days

In the past a common belief was that the only factor which determines ovarian and egg health was age. Based on new studies, we now know that this may not be true.

There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress just to name a few.

In addition, having healthy fertility is based on many additional aspects to consider, including:

  • Proper circulation
  • A healthy fertility cycle
  • Balanced hormones
  • Healthy eggs

Why Is Egg Health Important?

Egg health is one of the cornerstones of healthy fertility. The health of your eggs (ovum) can affect whether or not fertilization and implantation will occur as well as the viability of a pregnancy. In the past it has been thought that we are born with all of the eggs cells we will have for the rest of our lives, hence the reason age can have such an impact on egg health. Egg cells are some of the only cells in the body that do not regenerate… or at least that has been the belief up until now. Recent research has brought up some promising new views on egg production – women may actually produce eggs throughout the reproductive years. Scientists have found stem cells within the ovaries that produce new egg cells (Nature, 2004).

Regardless of this study’s finding, age still had an impact on the new eggs since the ovaries continued to age, causing the “housing” for the eggs to be less than optimal. Protecting the eggs you currently have as well as encouraging ovarian health through diet, herbs, supplements and increased circulation to the reproductive system is of the utmost importance.

90 Days: The Cycle of an Egg

Many women who are having trouble getting pregnant have been told by their doctors that their eggs are not healthy, or that their eggs are “old”. The options usually given to these women include using an egg donor, IVF, or adoption. But what most women don’t know, is that there are things you can do to help support the health of the ovaries and eggs, but it must be done for at least 90 days to have an impact.

During the cycle of an egg’s journey towards ovulation there is a window of opportunity, a period of time, when certain factors can affect the health of the eggs that are preparing for ovulation.

The cycle of an egg in preparation for ovulation is around 90 days.

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During this 90 day period before an egg reaches full maturation, the eggs are changing and preparing for ovulation. At this time they are affected by both healthy or unhealthy influences. Contributing factors to egg health are:

  • Blood Flow
  • Proper oxygenation
  • Hormonal Balance
  • Nutritional intake
  • Stress

These are the factors you’ll want to focus on when increasing the health of your eggs. Let’s look at each factor closer, and examine how you can have an impact on that area…

Blood Flow and Proper Oxygenation

Oxygen rich blood flow to the ovaries is essential for good egg health. Blood flow can decrease from lack of exercise, dehydration, and thick blood. To increase blood flow to the ovaries follow these suggestions:

Get at least 8, 8oz. glasses of pure water every day
Dehydration can cause your blood to become thick and decrease circulation in the body, as well as many other issues. Make sure to drink purified water that is NOT bottled in plastic. An easy way to get a head start every morning, is to put a quart of water next to your bed when you go to sleep. You can then drink a quart of water upon rising and you are half way done with your water intake for the day.

Exercise
Find something to do that includes movement, such as tennis, walking, running, dancing, or fertility yoga. Exercise increases the blood flow in the body, brings fresh blood to all of the cells and helps to oxygenate the blood.

Get Abdominal or Fertility Massage
One of the best therapies for increasing blood flow to the reproductive system is by massaging your uterus and ovaries. Massage helps to bring fresh, oxygenated blood to the ovaries and removes old stagnant blood. You can have a massage therapist perform abdomen massage or find a therapist who specializes in fertility or Maya abdominal massage. You can also learn how to apply Self Fertility Massage and do it in the comfort of your own home. It is best done starting the day after your period has ended and continue all month long, practicing at least 4 times a week. If you are currently trying to conceive, perform the massage techniques from the day after your period has ended up until ovulation.

Hormonal Balance

Hormonal balance is essential for proper egg health. Due to environmental factors, stress, and modern diets more and more women are becoming hormonally imbalanced. If hormonal balance is off the eggs may not respond, the fertility cycle gets out of balance, and ovulation may not occur. An intricate hormonal symphony is at play every month in preparation and fulfillment of the fertility cycle. But there is good news, balancing your hormones is possible. Here are some ways to help balance your hormones and nourish the endocrine system.

Nutrition

During this window of opportunity, what you are eating can also impact the health of your ovaries and eggs either positively or negatively. It’s up to you. The types of nutrients your eggs depend on are found in a diet dense in nutrition. Check out the Nutrient Dense Fertility Diet for a complete guide about eating for fertility and egg health. Here are some quick food suggestions for supporting egg health:

Top foods for egg health

  • Halibut
  • Salmon
  • Pumpkin seeds
  • Sesame seeds
  • Turmeric
  • Ginger

Dietary and lifestyle habits that may damage egg health

  • Soda
  • Low fat diet
  • Processed Foods
  • Trans Fats
  • GMO Foods

Supplements

Take a Multivitamin

A major key to supporting egg health and preparing the uterine lining is to take a preconception specific or prenatal multivitamin. Making sure your body has all of the nutrients necessary is a lot easier when you are taking a multivitamin. My favorites are the 100% whole food Fertile Woman One Daily Multi for preconception health and the prenatal multivitamin Baby and Me from Mega Food. Synthetic multivitamins won’t have the same effect as multivitamins made from whole foods. It is also a great idea to begin taking a multivitamin specific for fertility health, in preparation for pregnancy, since there are specific nutrients needed by the embryo/fetus before pregnancy can even be detected.

Antioxidants

Antioxidants are one of the most important components to having healthy fertility that every woman needs to focus on, especially if you are wanting to support your egg health. Antioxidants help to protect the eggs from free radical damage. Free radicals are able to damage cellular health including the cell’s DNA, this could have an effect on the ability to get pregnant, sustain a healthy pregnancy and may increase the chances of possible birth defects. The ovum (egg) are one of the longest living cells in your body, as the years pass they become exposed and vulnerable to free radicals on a daily basis. This adds up. Network Antioxidants was created by Dr. Lester Packer, the leading antioxidant expert in the United States. It contains all of the most important antioxidant nutrients in a capsule form which you can take one capsule, twice a day. This blend is great for both men and women and should be a part of everyone’s health program, especially for egg health.

In addition to taking an antioxidant supplement blend, studies have shown that CoQ10 Ubiquinol supplementation improves egg health and fertilization rates, especially in women over 35. There are two forms of CoQ10, ubiquinone and Ubiquinol. CoQ10 starts off as ubiquinone and then is converted within the cell to the more powerful Ubiquinol. As a woman ages, her body’s ability to convert ubiquinone to Ubiquinol declines. Most all CoQ10 supplements available are in the form of ubiquinone. Ubiquinol is different in that it is the most biologically active form of coenzyme Q10 and does not need to be converted by the body. Ubiquinol is eight times more potent than ubiquinone. For women over the age of 35, CoQ10 Ubiquinol supplementation alongside an antioxidant blend may greatly help to improve egg health over a few months time.

L-arginine

L-arginine is an amino acid that has been shown in studies to increase ovarian response, endometrial receptivity, and pregnancy rates in IVF patients who supplemented in large doses of L-arginine. (Published in Human Reproduction 1999).

Fertility Superfoods

Fertility superfoods are nutrient dense foods that help to nourish the body with vitamins, minerals and antioxidants. One of my favorite ways to take fertility superfoods is to put them in fertility smoothies.

Maca

Maca is an incredible fertility super food. It helps to balance the hormones, but does not contain any hormones itself. It is able to do this by nourishing and balancing the endocrine system. This is essential in preparing for pregnancy and IVF because healthy hormonal balance greatly contributes to healthier eggs.

Royal Jelly

Royal Jelly is a fertility superfood which may help to increase egg quality and quantities. Royal Jelly is the food that only the queen bee eats. What makes a queen bee the queen is eating royal jelly exclusively. She was an ordinary bee and then she was chosen and fed royal jelly and became the queen bee who lays up to 2000 eggs a day. It should be taken for at least three months before natural conception or IVF procedures begin.

Royal jelly is the Queen bee’s equivalent of hormonal stimulation. Take daily for best results. Caution:: If you are allergic or think you are allergic to bees or bee products, do not take royal jelly.

FertiliGreens

FertiliGreens is a nutrient rich green powder. It contains antioxidants, minerals, and proteins that help to alkalize the body and nourish your eggs. Take two teaspoons of the powder daily.

To purchase a kit with these ingredients click here…

Stress

We live in a fast paced world, and being a woman today has many blessings, one of them being a professional life, but are we constantly trying to hurry up and rush things in order to meet all of our commitments?

Dr. Allen Morgan and Dr. Douglas Rabin (reproductive medicine physicians) discovered that “stress also has a detrimental impact on fertility. Women who are constantly under stress produce prolactin, cortisol, and other hormones, which can interfere with or even block regular ovulation.”

The types of stress they are talking about range from traumatic, to less cataclysmic but still upsetting situations, such as an ongoing conflict at work.

So, if you are trying to improve your egg health, reducing your stress levels should be a major focus in your life. How can this be achieved? Well, first it needs to become a priority. Book some quiet time in your calendar for yourself. During your “quiet time” you could:

  • Go for a walk
  • Take a bubble bath (my favorite)
  • Cuddle up with a good book
  • Get a professional massage or reflexology treatment
  • Drink some relaxing herbal tea, such as chamomile, kava kava, or peppermint
  • Practice meditation
  • Go to therapy
  • See an NLP (Neuro-linguistic Programming) coach

You could also create a ‘stress support system’ for yourself so you have a go-to plan when things get stressful. Try to have these habits already in practice so stress will not affect you as much when it does happen. My current ‘stress support system’ is daily meditation, weekly acupuncture, deep breathing and EFT as needed. There are many options to choose from, make yourself a priority and create a plan for yourself you can put into practice right away.

“In a study of women who were not ovulating, one group received cognitive behavior therapy and the other group was just observed. 80% of the women who received cognitive behavior therapy started to ovulate again, as apposed to only 25% from the randomized observation group.”

Step-By-Step Guide to Supporting Your Egg Health

Since the cycle of an egg and our window of opportunity is 90 days this guide is laid out in a 90 day cycle.

Month One

1. Fertility Cleanse
2. Take Multivitamin
3. Take Network Antioxidants and CoQ10 Ubiquinol
4. Royal Jelly, Maca, FertiliGreens
5. Eat the Fertility Diet
6. Apply Fertility Massage (Don’t do while menstruating)
7. Implement a Stress Reduction Plan

Month Two

1. Take Multivitamin
2. Take Network Antioxidants and CoQ10 Ubiquinol
3. Royal Jelly, Maca, FertiliGreens
4. Eat the Fertility Diet
5. Apply Fertility Massage (Don’t do while menstruating)
6. Exercise
7. Practice Your Stress Reduction Plan

Month Three

1. Take Multivitamin
2. Take Network Antioxidants and CoQ10 Ubiquinol
3. Royal Jelly, Maca, FertiliGreens
4. Eat the Fertility Diet
5. Apply Fertility Massage (Don’t do while menstruating)
6. Exercise
7. Practice Your Stress Reduction Plan

You should continue all of the supplements until you are pregnant. Once you are pregnant, only take the Baby and Me Prenatal Multivitamin.

Summary

Supporting egg health is important for every woman who is preparing for conception, especially as we get older. There are many things you can do to help support and protect your egg health, but they must done consistently on a daily basis for at least 90 days to have the best effect. Here is a quick summary of how to support and protect egg health:

1. Increase circulation to the reproductive system with massage, exercise and drinking water.
2. Encourage hormone balance.
3. Eat a nutrient dense diet and use supporting supplements such as antioxidants, a multivitamin, L-arginine and fertility superfoods.
4. Create a ‘stress support system’ to help you reduce stress and have a healthier response when stressful situations happen.

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[-] 117 Comments
  1. Hello, I am 27 years old, I want to have Baby but I have problem of left ovarian cyst and doctor given me the medicine (Femilon) also recommended folic acid when we will try for conceive. Now I am trying for pregnancy. So can you please suggest, I can take Nature Made Parental with DHA. Will it be helpful for the pregnancy? Thanks for your suggestions.

    • Dear Debasmita,

      We support taking wholefood multivitamins. Whole food means that the nutrients (vitamins, minerals, antioxidants, etc.) come from whole foods. Whole foods contain everything for the nutrients to be delivered to the correct place within the body – within them are catalysts and enzymes that aid that nutrient to be utilized properly by the body.

      Two quality wholefood multivitamins for women are…

      Fertile Woman One Daily Whole Food Multivitamin which is a woman’s multi intended for use while trying to conceive and Baby and Me Whole Food Prenatal is intended for use when pregnant and while breastfeeding. Both are available from the Natural Fertility Shop.

      Consider also taking time to learn How to Help Ovarian Cysts Naturally and Safely with Herbs and Supplements… (considerations for when not taking fertility medications).

      All my best!

  2. I am forty five and want to have children. How do I go about it. My menses has been irregular.

  3. Hi! I am in the middle of my cycle right now. Can I start taking all the supplements now and then start the cleanse in two weeks when I get my period? Or do I need to do the cleanse first before taking everything. Going to freeze my eggs in 3 months (October), so I want to start the regimen right away. Thanks!

    • Dear Gigi,

      The supplements listed in this article to naturally support egg health can be taken while doing the Fertility Cleanse. They could be started when you wish and continued through fertility cleansing. It is best however to not take any new herbs (that you have not already been taking for at least two weeks) until cleansing is complete.

      All my best!

  4. Dear Dr. Willett: I am a 42 year old woman and my husband is 52. We met late in life but really wanted to have a child of own. I have one abortion when I was 24 and no children. We have tried a few months of natural way of conceiving, not pregnancy yet. I read an article on line for supplements of DHEA, CoQ10, Vitamin D3 and Omega-3 combination to help improving egg quality. Since DHEA (dehydroepiandrosterone) is a hormone based supplement, so I am hesitant to take it. Any advice on it? Thank you. Also, what is the recommend dose for CoQ10, V-D3 and Omega-3? My height is 5’4, weighted 128lb. Many thanks.

  5. Hi
    I am a PCOS patient and I was diagnosed in 2012, but I have already given birth to a healthy baby boy last Feb. 2014. My doctor advised me to take metformin to help my ovaries and diet to be able to get pregnant. My question is, was it right that I take metformin? Was it really good for me and my body?

  6. Hi there, my husband has 0% morphology and I have PCOS/hypothalamus amenorrhea which leads to lots of eggs, but with an issue of egg quality. We are doing IVF with ICIS but also trying to improve my husband’s sperm and my eggs with the tips you mention above. However, if we were to conceive via IVF with ICIS before the 90 days in which we can improve our egg quality, what are some of the effects, if any, of conceiving children with less than optimal sperm and eggs, if they are otherwise chromosomally normal, which we find out through PGS/PGD (i.e. motor skills development, hand-eye coordination, etc.)?

    • Dear RB,

      This is going to be a better question asked of your healthcare provider I feel, but from what I know if conception occurs with an egg that is low quality there could be a number of results from birth defects (whether mild or extreme) to miscarriage.

      Our goal is to empower women to naturally support their fertility health. We feel that offering the body as much healthy food and exercise as you can, working daily to manage stress and trying herbs, supplements and natural therapies specific to fertility health are foundational for healthy conception, pregnancy and a healthy child. Whatever you offer the egg in terms of nutrients within the 90 days will be helpful to a degree.

      I hope this is at least somewhat helpful! Focus on the positive. Believe that what you are doing to support your fertility health is optimize your egg and sperm health. Affirm you have the power to impact your fertility health!

  7. Hi Elizabeth

    Thank you for this very informative article. I am currently taking (per day) Vitex (800mg), Shatavari (1000mg), Vitamin D (2000iu) plus Nature’s Own (Australian) Pregnancy & Pre-Conception Platinum Multivitamin. Would it also be beneficial to take COQ10 (50mg) plus Alpha Liopic Acid (150mg)? I was also considering taking the Garden of Life Super Green Formula as well for extra nutrients. Thank you.

  8. I have a urinary infection and am undergoing injections. Can it be the cause of not taking in? Last month I missed my period, but didn’t know if it was pregnancy. My period was supposed to start on 25 May, but didn’t till 31 May. I need a help to conceive urgently. I wedded last year. Thank you!

    • Dear Mrs. Stella,

      Urinary tract infections are not known to be a cause infertility, or inhibit ovulation or pregnancy. I do not know if the injections you are having can contribute to this or delayed menstruation, as I am not a doctor or pharmacist. Consider speaking with your doctor about the side effects of your medication.

      All my best!

  9. I am 36 years old and doctors have told me that they cannot find any eggs in my ovaries. Should I go for IVF?

    • Dear Aliza,

      It may help to ask your doctor(s) to help you understand what has led to, or is contributing to this for you. Consider learning more about ovarian reserve as well.

      It is not my place to suggest or not suggest IVF. Choosing to go through IVF is a personal decision. Working one on one with a fertility herbalist who is able to evaluate your overall health and fertility health may offer insight to help you understand how to naturally support your fertility health or what conversations to have with your healthcare provider, or both. Consider learning more about a Fertility Consultation for personalized guidance.

      All my best!