Beli Prenatals are HSA/FSA eligible!

Can You Improve Egg Quality in 90 Days?

There’s a persistent misconception that a woman’s egg quality is largely untouchable—you get what you get, and the rest is out of your hands. While that’s true insofar as a woman is born with all the eggs she’ll ever have, a number that will decline over time, actual egg quality can be influenced by external factors. But can you improve egg quality in 90 days for the best chances of a healthy preconception, pregnancy and baby? Read on.

KEY TAKEAWAYS

  • While egg quantity can’t be changed, egg quality can be influenced by diet and lifestyle choices.
  • The egg maturation process is roughly 90 days, which means healthy choices made during the three-month preconception window can be really beneficial.
  • Specific nutrients can support egg quality in a few different ways.
  • In addition to eating right, getting enough sleep, exercising regularly, hydrating properly, and avoiding caffeine and alcohol, it’s important to take a good prenatal vitamin to ensure you’re getting the right nutrients in the right amounts.

Egg Quality and Fertility

beli-baby-prenatals-improving-egg-quality-90-days

Here’s the thing about egg quality: it’s the high-quality eggs that have the best chance of developing into an embryo, implanting in the uterus and becoming a successful pregnancy. When people talk about egg quality, it’s really a reference to whether an egg is chromosomally normal, AKA euploid, or abnormal, AKA aneuploid. The better your egg quality, the better your fertility (i.e. your ability to become pregnant).

Women begin life with up to two million eggs, but thousands will be lost before puberty. Once she begins puberty, an egg is released every month in preparation for ovulation, and another thousand or so are shed with each menstrual cycle. But the older a woman becomes, the more likely it is that errors occur during the cell division step of the egg maturation process. That can create abnormalities that prevent embryos from implanting properly, trigger miscarriage or result in chromosomal disorders like Down syndrome. In fact, by the time a woman is 35, roughly half of her eggs will remain chromosomally normal.

A number of lifestyle choices can wreak havoc on egg quality, so consider nixing these habits as ground zero if you’re planning a baby:

  • Smoking. The chemicals in cigarettes mutate DNA in egg cells, rendering them unsuitable for conception and increasing the likelihood of birth defects. Of course, that’s in addition to all the other health hazards this habit poses. If you’re still smoking, now is the time to quit.
  • Stressing. All that stress-induced cortisol and prolactin in your system hinder egg production by interfering with ovulation. Stress-reducing activities like yoga, massage therapy, meditation and breathwork are key, and your body as a whole will appreciate it, too. 
  • Eating a nutritionally-void diet. This is a big one. A diet high in trans fats and simple sugar contributes to systemic inflammation, a scenario that is detrimental to the follicle fluid surrounding the eggs.
  • Living a sedentary lifestyle. Lack of consistent movement is often pinpointed as a cause of fertility issues, because it tends to go hand in hand with excess body weight. Reproductive processes are negatively affected by abnormal hormonal and metabolic factors in overweight and obese women.

      Improving Egg Quality: A Timeline

      The maturation process from oocyte (or immature egg) to an egg primed for ovulation is roughly three months. Oocytes hang out, dormant, in the ovaries until they’re up to bat, where they’ll begin developing in a follicle, which are found in the outer layer of the ovaries. During each cycle, a few follicles will begin developing. Usually, only one egg will fully mature and is released from its follicle during ovulation (unless there are two, and then you’re looking at a fraternal twin scenario).

      Understanding the timeline is important if you’re researching ways to improve egg quality. Since the maturation process is about 90 days, the three months leading up to conception are prime time for making mindful changes to your lifestyle and diet. Of course, these changes may pay off sooner rather than later too, meaning that 30 days of healthy habits will also benefit your fertility (not to mention your health as a whole!).

      Now, let’s talk specifics.

      Eat right. 

      There really is no magic bullet when it comes to improving fertility. But focusing on living a healthy lifestyle is a step in the right direction, and nutrition is a key player. A diet high in antioxidant nutrients can reduce inflammation in the body and help protect eggs from oxidative stress. Your best bet is to prioritize veggies, lean protein sources, and healthy fats, go organic whenever possible, and take a “whole foods” approach that means you’re eating foods that are as close to nature as possible. 

      Take a prenatal vitamin.

      Key nutrients have also been identified for their role in supporting egg quality:

      • Vitamins B6 and B12, which help promote normal ovulation
      • Folate, which protects against chromosomal abnormalities
      • Vitamin E, an antioxidant that helps protect maturing eggs from oxidative damage
      • Vitamin K2, which aids in metabolizing estrogen and progesterone

      In addition to a nutritious diet, one of the easiest ways to ensure you’re getting these nutrients and others designed to support your fertility is through supplementation. If you’re planning on a baby, experts advise starting a high-quality prenatal vitamin during the preconception period to ensure you’re getting all the right nutrients in all the right amounts. Beli for Women contains vitamins B6 and B12, folate, vitamin E and vitamin K2, among other important nutrients. Plus, it's just three capsules a day.

      Rest up.

      Some research suggests that insufficient sleep and sleep disturbances may influence fertility, and there’s no question that your mental and physical health hinge on good sleep. Make sure you’re getting at least seven hours of quality rest every night (1).

      Stay hydrated.

      Water is essential for the body’s natural process of detoxification. Flush away toxins by ensuring you’re getting the recommended amount of water daily. Consider adding a hydration pack once a day—the electrolytes and trace minerals help you hydrate more effectively. Just remember to look for sugar-free versions.

      Minimize caffeine and alcohol.

      Caffeine and alcohol really don’t have a place in a healthy lifestyle, especially one designed to nourish your fertility. Caffeine depletes key vitamins and minerals required for ovulation (2), and alcohol is likewise detrimental to ovulation (3).

      Exercise regularly.

      Between 30 and 60 minutes of movement every day can support fertility, help regulate your cycle, support ovulation, even decrease miscarriage risk (4). Just be aware that over-exercising isn’t the goal here, since that can disrupt hormone function.

      The Takeaway

      All of the things experts recommend for a healthy body and mind support your fertility, too, and that includes nourishing egg quality. But if a baby is the goal, this is the time to get started. Give yourself three months to really focus on your health, and your eggs will thank you!


      Article Resources

      1. Kloss, J et al. (2015). Sleep, sleep disturbance and fertility in women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402098/
      1. Ulvik, A et al. (2008). Coffee consumption and circulating B-vitamins in healthy middle-aged men and women. https://academic.oup.com/clinchem/article/54/9/1489/5628649
      1. Anwar, M et al. (2021). The association between alcohol intake and fecundability during menstrual cycle phases. https://pubmed.ncbi.nlm.nih.gov/34102671/
      1. The role of exercise in improving fertility, quality of life and emotional well-being. https://www.yourfertility.org.au/sites/default/files/2018-08/The_role_of_exercise_in_improving_fertility.pdf

      *Any statement made on Belibaby.com has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. We recommend consulting with your medical provider before starting any new supplement.

      This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Beli.

      Additional Resources

      Somewhere between the “let’s have a baby!” conversation and seeing those two pink lines, you’re going to end up researching prenatal vitamins. And trust us when we say you’re going to have a ton of options to wade through. Consider this your handy guide to the best prenatal vitamins for men and women in 2024.

      Read More

      Here at Beli, we’re working hard to raise awareness of the important role men play in the baby-making equation, which brings us to today’s topic of men’s preconception health and specifically, sperm health. Knowing what you’re working with can save you a lot of time, but is at-home sperm testing considered an important part of men’s preconception health? Let’s break it down.

      Read More

      Most births occur between June and early November. Count back nine months, and you’ll see that places most conceptions in the fall and winter. So what’s the deal? Is it the cold weather, all the festivities, or something else driving us between the sheets? That ugly sweater is pretty cute, but you can chalk this up to reproductive seasonality. Here’s what that means, why it matters, and what to do to use it to your advantage.

      Read More

      There’s a certain magic to the holiday season, whether you’re all-in on the decorations and the family time or a self-proclaimed Scrooge from mid-November to the New Year. But when you’re trying to conceive, it can be a challenging time.  We’re sharing five tips for managing the holidays when you’re trying to conceive.

      Read More

      Everyone knows that alcohol and pregnancy don’t mix. But what about before you’re pregnant, during the trying-to-conceive stage? There’s no evidence that the occasional drink—i.e. one or two a week—is going to torpedo your chances of parenthood. But it is true that the more you drink, the greater the likelihood it will have an effect on your health. Here’s what the research says about alcohol and your fertility.

      Read More

      You’re clear on the mechanics of making a baby, but how much do you really know about conception and fertility? There are a lot of wild stories, downright falsehoods and notions that are actually rooted in a kernel of truth out there. In the interest of sticking to the facts, we’re debunking 15 of the most common myths about conception and fertility.

      Read More

      When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

      Read More

      You have big plans for parenthood in 2024, which means this is the time to start laying the groundwork for everything to come. While so much of conception is beyond our control, there are actionable steps you and your partner can take right now to support and nourish your fertility.

      Read More

      Is there anything worse than the two-week wait? All the listicles out there sensibly advise keeping busy and journaling and talking it out, but we’re sharing more specific recommendations collected from the Beli community. Read on for seven tips for surviving the two-week wait without losing your mind.

      Read More

      Heard the one about ice baths and testosterone? Spoiler: there's little to no research behind that idea. Here’s what to know about cold plunges and male fertility, according to the research, plus where you should really focus your efforts if you’re trying to improve sperm health.

      Read More

      As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

      Read More

      Jimmy Fallon. Hugh Jackman. Mark Zuckerberg. Keith Urban. Gordon Ramsey. Kyle Busch. Besides immediate name recognition, what else do these men have in common? They’ve all struggled with infertility issues—and it’s something they’re all talking about publicly. Here's why that matters.

      Read More

      Can weight loss improve your fertility? That depends on what you read. In today’s post, we’re running through all the latest data on weight loss and fertility, and clarifying why the focus should be less on pounds lost and more on prioritizing habits that support your health as a whole.

      Read More

      Perimenopause is a transitional time that’s pretty wild in its own right, with hormonal changes similar to a roller coaster and major changes to your cycle. Balanced hormones are, of course, key to successfully becoming pregnant and it’s certainly reasonable to wonder whether it’s possible to get pregnant during perimenopause. The short answer is oh yes. 

      Read More

      While it’s true that popular hair loss meds work minor miracles on that receding hairline and back-of-the-head bald patch, it’s also true that it can come with side effects—some of them sexual. So, what does that mean in terms of male fertility? Here’s what couples should understand about the effects of popular hair-loss medications on sperm health.

      Read More

      A few years ago, the keto diet was all the rage—a high-fat, low-carb way to shed pounds quickly. While it’s lost a bit of its luster, as all diet trends do, interest in the keto diet remains. Specifically, those hoping to become parents wonder whether following this way of eating could support fertility. Is a diet high in fat and low in carbs the answer? It’s possible. Here’s what to know about the keto diet and whether it might help support fertility.

      Read More

      When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? Can too much caffeine affect your chances of conception as a couple? It's a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine in your diet.

      Read More

      Here at Beli, we’re staunch advocates of supporting men's fertility health in anticipation of fatherhood. In fact, our men’s prenatal vitamin, Beli Vitality for Men, is actually our flagship product. Today, we’re diving into the obvious and unexpected benefits of prenatal vitamins for men, starting with what actually happens when you start taking them.

      Read More

      Forbes Health recently reviewed our men's prenatal vitamins and we love author Leigh Weingus' take: "Beli Men Vitality Multivitamins first caught my eye because while I often see supplements that claim to improve fertility outcomes for women, I rarely see the same thing for men." We hear you, Leigh! Check out the full review here and read on for some highlights.

      Read More

      Everyone responds to supplementation (not to mention pregnancy!) differently, which is one reason that how you feel isn’t a clue into whether or not your prenatal vitamin is actually working. Instead, you need to be confident about the prenatal vitamin itself, and there are a few things you’ll want to look for.

      Read More

      We’re back with our second post in our “It Starts With The Sperm” mini series on the key roles sperm plays in conception, pregnancy and baby, and this time, we’re talking DNA. When it comes to male fertility, it’s not enough to have a high sperm count and top marks for motility and morphology. Without low levels of DNA fragmentation, a man’s fertility—along with his ability to successfully conceive with a partner—is affected.

      Read More

      In this three-part mini series, we’re covering all the ways sperm seals the deal for a healthy conception, pregnancy and baby, with a deep dive into three key functions. First up is how a man’s sperm affects placental development. Spoiler: sperm carries what amounts to the architect’s rendering of the placenta, so it’s no small thing!

      Read More

      Polycystic ovary syndrome, or PCOS, affects 1 in every 10 women of childbearing age, which adds up to a lot of women. Sure, they’re not all actively trying to conceive, but those who are will find PCOS poses a hurdle. The good news—it’s a hurdle that can be managed

      Read More

      There’s an essential connection between our minds and our bodies, and when we neglect one, it inevitably catches up with us through the other. For women becoming mothers especially, the body-mind connection is worth paying close attention to. Here's how prenatal vitamins can help.

      Read More

      The role of a prenatal vitamin is to support the healthy growth and development of growing babies, and minimizing the risk of birth defects is front and center. But can your prenatal vitamins really reduce the risk of birth defects? Absolutely!

      Read More

      There’s a certain magic to the holiday season, whether you’re all-in on the decorations and the family time or a self-proclaimed Scrooge from mid-November to the New Year. But when you’re trying to conceive, it can be a challenging time.  We’re sharing five tips for managing the holidays when you’re trying to conceive.

      Read More

      Everyone knows that alcohol and pregnancy don’t mix. But what about before you’re pregnant, during the trying-to-conceive stage? There’s no evidence that the occasional drink—i.e. one or two a week—is going to torpedo your chances of parenthood. But it is true that the more you drink, the greater the likelihood it will have an effect on your health. Here’s what the research says about alcohol and your fertility.

      Read More

      You’re clear on the mechanics of making a baby, but how much do you really know about conception and fertility? There are a lot of wild stories, downright falsehoods and notions that are actually rooted in a kernel of truth out there. In the interest of sticking to the facts, we’re debunking 15 of the most common myths about conception and fertility.

      Read More

      When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

      Read More

      You have big plans for parenthood in 2024, which means this is the time to start laying the groundwork for everything to come. While so much of conception is beyond our control, there are actionable steps you and your partner can take right now to support and nourish your fertility.

      Read More

      Welcome to our little corner of common fertility and pregnancy terms! We know that jargon can be overwhelming, so consider this your very own baby-making dictionary. Here, confusing medical terms transform into easy-to-understand facts that help you confidently navigate your family planning journey. 

      Read More

      Is there anything worse than the two-week wait? All the listicles out there sensibly advise keeping busy and journaling and talking it out, but we’re sharing more specific recommendations collected from the Beli community. Read on for seven tips for surviving the two-week wait without losing your mind.

      Read More

      As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

      Read More

      Can weight loss improve your fertility? That depends on what you read. In today’s post, we’re running through all the latest data on weight loss and fertility, and clarifying why the focus should be less on pounds lost and more on prioritizing habits that support your health as a whole.

      Read More

      Perimenopause is a transitional time that’s pretty wild in its own right, with hormonal changes similar to a roller coaster and major changes to your cycle. Balanced hormones are, of course, key to successfully becoming pregnant and it’s certainly reasonable to wonder whether it’s possible to get pregnant during perimenopause. The short answer is oh yes. 

      Read More

      A few years ago, the keto diet was all the rage—a high-fat, low-carb way to shed pounds quickly. While it’s lost a bit of its luster, as all diet trends do, interest in the keto diet remains. Specifically, those hoping to become parents wonder whether following this way of eating could support fertility. Is a diet high in fat and low in carbs the answer? It’s possible. Here’s what to know about the keto diet and whether it might help support fertility.

      Read More

      When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? Can too much caffeine affect your chances of conception as a couple? It's a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine in your diet.

      Read More

      Many new mothers are seriously drained. The popular term is postnatal depletion, the combination of hormonal, physical and emotional depletion that’s incredibly common for women following the birth of their babies.  Here’s what to understand about postnatal depletion and its effects on breastfeeding + 4 easy tips to help avoid postnatal depletion.

      Read More

      Turns out, you really can have too much of a good thing, and nutrient overload during pregnancy is a prime example—particularly if you add a daily prenatal vitamin to the supplements you’re already taking. Here’s why excess nutrients are problematic during pregnancy, and what you can do to keep things balanced.

      Read More

      The heat and humidity on these endless summer days can be hard to beat, and believe us when we say it’s even harder when you’re pregnant. The good news—you can do this! And we can help with these four not-so-obvious tips to beat the summer heat during pregnancy.

      Read More

      Everyone responds to supplementation (not to mention pregnancy!) differently, which is one reason that how you feel isn’t a clue into whether or not your prenatal vitamin is actually working. Instead, you need to be confident about the prenatal vitamin itself, and there are a few things you’ll want to look for.

      Read More

      Up to 90% of pregnant women will end up with stretch marks—call it a maternity souvenir. That’s why the internet is full of creams and lotions and potions that promise to prevent these completely harmless but largely undesirable scars. By and large, stretch mark prevention products are largely anecdotal (and definitely unproven). But what about collagen?

      Read More

      You may know all the ways collagen benefits you before, during and after pregnancy, but there are a handful of little best practices that can actually make or break the experience. In the interest of ensuring that you’re really reaping the benefits, we’re highlighting three mistakes you’re (probably) making with prenatal collagen.

      Read More

      Polycystic ovary syndrome, or PCOS, affects 1 in every 10 women of childbearing age, which adds up to a lot of women. Sure, they’re not all actively trying to conceive, but those who are will find PCOS poses a hurdle. The good news—it’s a hurdle that can be managed

      Read More

      Pregnancy is a time to get really particular about what you’re ingesting. From the cleanest prenatal vitamin you can find to ten months of minimal caffeine and zero sushi, you’re taking precautions. And rightfully so! So what does that mean for your favorite collagen supplement? Can you take collagen while you’re pregnant? You certainly can—with caveats.

      Read More

      Learning that you’re about to become a mother is truly life-changing news, and it's always helpful to have an immediate next step or two. Start checking things off this little list, and you’ll be well on your way to a healthy and minimally stressful pregnancy.

      Read More

      The role of a prenatal vitamin is to support the healthy growth and development of growing babies, and minimizing the risk of birth defects is front and center. But can your prenatal vitamins really reduce the risk of birth defects? Absolutely!

      Read More

      Think about good nutrition, and protein is generally front and center. It’s the macronutrient behind so many essential processes and functions in the body, from building and repairing muscle and bone to whipping up hormones and enzymes. And the importance of protein only increases during and after pregnancy. Here's why.

      Read More