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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 (ova) 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. Led by Dr. Jonathan Tilly of Massachusetts General Hospital, a group of scientists found stem cells within adult mice and human ovaries that produce new egg cells. (Nature Medicine, 2012).

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. Researcher Jonathan Van Blerkom of the Department of Molecular, Cellular and Developmental Biology at the University of Colorado Boulder examined several studies to conclude that “Findings from several studies indicate that embryos with the highest implantation potential originate from follicles that are well-vascularized and oxygenated.” 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 continued 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.

Click here to learn more about Hethir Rodriguez’s Self Fertility Massage™ Program

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

  • Cigarettes
  • Caffeine
  • Alcohol
  • Sugar
  • Non-organic meats and dairy
  • 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) is one of the longest living cells in your body; as the years pass your eggs become exposed and vulnerable to free radicals on a daily basis. This adds up. We created Fertilica Choice Antioxidants to help you get the most important antioxidants for fertility, daily. This blend is great for both men and women and should be a part of everyone’s health program, especially for egg health.

Coenzyme Q10 (CoQ10)

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.

In the journal Fertility and Sterility, Reproductive Endocrinology & Infertility Specialist Dr. Yaakov Bentoz, along with fellow researchers, has published research explaining the importance of supplementing antioxidants and “mitochondrial nutrients” like CoQ10. In summary, they share what we know to be true, that oocytes form in each female ovary when she is a fetus in her mother’s womb. These oocytes remain her entire fertile life – some will grow to be ovulated, others will not – all of them being exposed to free-radicals and aging as the woman ages.

Bentov et al., share that “Aging and age-related pathologies are frequently associated with loss of mitochondrial function mainly due to the accumulation of mtDNA [mitochondrial DNA] mutations and deletions.”

As the cells age, they have less energy and oxidative stress causes them to lose their ability to function properly. This results in increased risk for mtDNA mutations, in turn increasing risk for miscarriage, or children being born with birth defects (the various forms of aneuploidy and trisomies are examples). As a result, Bentov et al. “… believe that supplementing the diets of older women with mitochondrial nutrients may result in an improvement of oocyte and embryo quality, and subsequently, better pregnancy outcome.”

There are two forms of CoQ10 (coenzyme Q10), 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 CoQ10 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 with large doses of L-arginine. (Published in Human Reproduction 1999).

Shop Fertilica ™ Egg Health Products

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 quantity. 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.

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?

Reproductive Endocrinologist Dr. Allen Morgan and Fertility Specialist Dr. Douglas Rabin 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/psychotherapy
  • See an NLP (Neuro-linguistic Programming) coach

The results of an influential randomized, controlled trial by Professor Sarah L. Berga of the Department of Gynecology and Obstetrics, Emory University, Atlanta, Georgia, concluded,

“A staggering 80% of the women who received CBT [Cognitive Behavior Therapy] started to ovulate again, as opposed to only 25% of those randomised to observation”

Study details shared at the 22nd-annual European Society of Human Reproduction and Embryology Conference: 16 women with amenorrhea (absent periods) for 16 months prior to the 20-week trial were placed into one of two groups (random placement) – the first participating in CBT, the second receiving no treatment at all.

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.

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 Fertilica Choice 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 Fertilica Choice 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 Fertilica Choice 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.

References

Hethir Rodriguez - Certified Herbalist, Nutritionist, Birth Doula

Hethir Rodriguez is the Founder and President of Natural Fertility Info.com. She has been a Certified Herbalist for over 19 years, holds a Bachelors degree (BS) in Nutrition Sciences and is a Certified Birth Doula and Massage Therapist specializing in fertility massage. Since founding Natural Fertility Info.com in 2007, Hethir’s research, articles, and guides have been read by over 40,000,000 people, currently averaging at over 1,000,000+ readers per month.  Hethir has dedicated her life to helping provide a source for high quality, research based information and support for those on their journey to becoming parents.

Dr. Christine Traxler M.D., OB/GYN
Dr. Christine Traxler M.D., OB/GYN

Dr. Traxler is a University-trained obstetrician/gynecologist, working with patients in Minnesota for over 20 years. She is a professional medical writer; having authored multiple books on pregnancy and childbirth; textbooks and coursework for medical students and other healthcare providers; and has written over 1000 articles on medical, health, and wellness topics.  Dr. Traxler attended the University of Minnesota College of Biological Sciences and University of Minnesota Medical School,  earning a degree in biochemistry with summa cum laude honors in 1981,  and receiving her Medical Doctorate degree (MD) in 1986.

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[-] 298 Comments
  1. Hello,
    I had a miscarriage at 10WK4days on September 2, 2018. I have not had my period yet. My previous miscarriages, i got my period on day 29 counting 1st bleeding( miscarriage). After this miscarriage in September, I started taking DHEA, Q10, Alpha Lipoic Acid, Vitex, multivitamin, and folic acid. I have had symptoms of PMS from September 27 till now, and no bleeding. I’M nauseous, tired, dizzy ( twice). I did pregnancy test twice on 10/1/18. 10/2/18 both are negative. probably those supplement delayed my period!

    • Dear Hanna,

      I am so sorry! It can be so hard to know what’s going on. It could be a combination of things… that this miscarriage was different than the first, your stress levels are different than then, perhaps the DHEA or starting herbs that support the body in achieving hormonal balance, or a combination of things. Stay hydrated and try to go for a brisk walk daily, try gentle abdominal massage as well. Mostly, hold on to hope that things will return to normal!

  2. what do recommend for after a miscarriage.

  3. I want to start following this plan however I have a hypo thyroid condition and take medication my doctor said I should not take Maca. Can you give me advice about this or could you direct me to where I can get further information. I have been trying for a year since my tubal reversal surgery and last month I skipped a period but no pregnancy. Every test comes out that there is nothing wrong with me.

    • Dear Bindy,

      I can not negate your doctor’s advice. While we know the Maca we suggest, Lepidium meyenii, to be supportive of healthy thyroid function, we can not suggest it be combined with medication unless your healthcare provider approves. The other tips for supporting egg health, particularly diet, exercise and natural therapies like massage and castor oil packs will be great to learn more about.

      Have you had fallopian tube health evaluated post tubal ligation reversal to ensure they are still open? This may be worth talking to your doctor about as well, particularly if your cycles and ovulation day is regular.

  4. What happens to egg production during pregnancy? I had a miscarriage at 8 weeks on June 21 and we’re trying again now. I had a +OPK yesterday and today., and I’m hopeful because I’ve heard many women have much success immediately following miscarriage. Were my eggs going through the 90 day production cycle while I was pregnant? Will I have anovulatory cycles in the months ahead? I don’t know what to expect. Thank you!

    • Dear Joann,

      I am sorry for your loss!

      Ovulation does not happen during pregnancy; an egg is not chosen to mature to be ovulated. Eggs are simply resting “dormant” if you will during pregnancy. Each woman’s cycles return in a differing amount of time post pregnancy loss. I can not know if you will have anovulatory cycles or not. Positive OPKs indicate the LH surge that happens 24-38 hours prior to ovulation. While they do not guarantee ovulation will happen, to see positive OPKs is a good sign.

  5. I am 32 years old, I have one 5 years old healthy boy baby on 2013. I got one blighted ovum miscarriage on Dec 2017(6 weeks 6 days). I had my second blighted ovum on July 2018(12 weeks 5 days). Can I deliver another healthy pregnancy by follow this article?. I am very much stressed and eagerly waiting for my second one. Please help me out of this.

    • Dear Muthulakshmi,

      I am very sorry for your losses!

      The ideas shared in this article are great to consider, yet we can not guarantee that pregnancy will be successful. Not even a doctor can guarantee that. Of course we certainly hope you will! Consider also referring to our guide What is Blighted Ovum Pregnancy Loss? as you continue to move forward.

  6. so I’ve been told that that my uterine lining is too thin for conception and i am experiencing irregular (heavy and prolonged) bleeding, so what does this mean for ovulation, is there a chance that I ovulate? I’ve been off Depo since my last shot in December 2017

  7. I saw your article on Pinterest. I am 50 years old, have no children and desperately trying to conceive. My periods are very irregular now and very painful. The scan showed that I have fibroids too. My Gynaecologist has put me off the idea of having children at my age; I suppose he is concerned about possible complications. However, I would love to have a child and I have not given up on trying. Your article has brought me some new hope. Is it worth trying your supplements at my age? If yes, is it possible to get them in South Africa? If not, how can I get them and roughly, how much are we talking about here? Please help me.

    • Dear Penelope,

      We feel it can be beneficial for any woman to work to support her egg health naturally. That said, there are more things to take unto consideration when we reach age 50 and over, and more so when battling a fertility health issue. Irregular cycles are common, pain does not have to be, uterine health is key, as is egg health and tracking or charting your cycle to know if and when you ovulate exactly. We feel it is best to find a practitioner to work with one on one near you, and herbalist or naturopath if you wish for a natural approach, as well as a medical doctor willing to support you… in other words a team to work with one on one. So, I hope you can find a natural health practitioner near you to meet and discuss your health/goals with.

      My very best!

  8. Thank you for a great article. I fell pregnant naturally in January at age 44 but had an early miscarriage at 7 weeks. I have since been following a lot of the advice in your article and am pregnant again. I know the risks are high at my age but I am hopeful I’ve taken steps to improve my egg health, fingers crossed!

  9. Very clear information article, thanks for sharing

  10. Hi,
    I had my 1st IVF recently – 3 frosties but all were abnormal / non transferable with PGS testing. I’m keen to start on a healthier lifestyle (water, diet, exercise & sleep) + some supplements (milk thistle cleanse, uquibunol, omega 3, royal jelly) to up my chance prior to my 2nd stimulation. I am wondering though if it is essential to go on this new ritual for at least 90 days to see any benefits, or would just 1 – 2 mths do bcos I’m 41 turning 42 soon… I’m just worried about taking 3 whole mths ‘off’ till my next stim as I’m made to understand that age/every mth counts when you are over 35…

    • Hello!

      It is most beneficial to allow for three full months of the healthier diet, lifestyle and supplementation as three months/90 days is the life cycle of an egg. Transform the thought about this as “taking 3 whole mths ‘off’”, spending three months doing everything in my power to make my eggs as healthy as I can. The benefits are too important to the health of your baby and pregnancy to skip.

      All that said, it is completely up to you!

  11. Hi, I ordered the fertility cleanse and other products. I just want to confirm, during the 1st month of the fertility cleanse, do I take the other products the same? or should I wait until I complete my fertility cleanse first than take the other products??
    Per your article:
    Month One
    1. Fertility Cleanse
    2. Take Multivitamin
    3. Take Fertilica Choice 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

  12. How do I get the supplements written here? Kindly send details. Thank you

  13. Hello,

    I enjoyed this article. Can I have the reference information for the Nature 2012 article mentioned? It’s not a part of the Reference list.

    Thank you

  14. I am 39 years old married for 7 years now and have been trying to conceive naturally as well as through fertility treatment like IVF and even one cycle of IUI (undergoing rite now). My two IVF failed, one was done just in Sept 2017. I was informed that my embryos got ceased/arrested and couldn’t be transferred. All my tests are normal including the ovarian reserve, however, in the last IVF my doctor informed me that my egg quality seems poor resulting to embryo arrest. My husband has very low sperm motility (only 5%) with bit low sperm count. Please advise me how could we achieve pregnancy with these conditions. I will be happy to get some specific advice for preconception care.

    • Dear Roma,

      I am sorry to hear of the trials you have been through! It seems given what I know that the tips in this very guide would be worth considering.
      Perhaps the information we share in our guide Improving Male Fertility… will be helpful as well.

      The very best way to receive a full plan designed specifically for your fertility health needs is to have a Fertility Consultation. To learn more or book a Fertility Consultation. It will be helpful to learn about your overall and fertility health to approach creating an entire natural fertility program from a holistic perspective.

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