Embarking on the journey to parenthood is a beautiful and transformative experience, yet many couples face challenges along the way. Statistics reveal that 1 in 5 couples encounters difficulties conceiving, while 1 in 4 pregnancies ends in miscarriage. Many women are told to simply get off the pill and start trying when they are ready for a baby. This is, in my opinion, ludicrous advice. If you wanted to start a garden, you wouldn’t just toss some seeds out into the yard and hope for the best. You would take time to plan, build, nourish the soil and then plant the seeds. In this blog post, we will delve into the intricate process of egg development, explore how diet and lifestyle factors impact egg quality, and discover a holistic approach to enhance fertility and pregnancy outcomes.

The Journey from Oocyte to a Mature Egg:

Understanding the lifecycle of an egg is essential in comprehending fertility. From an oocyte to a mature egg, this process takes 3-4 months before ovulation occurs. Lifestyle and nutrition choices, including diet, stress levels, and toxic exposure, play a pivotal role in determining the quality of the egg. Age, of course, plays a role here too. Biologically, we are made to have children from our mid teens to our mid twenties. Currently, the average age for a woman to have her first child is 27. Therefore, it is more important than ever to take our fertility health seriously.

Unexplained infertility, recurrent miscarriage, and failed fertility procedures often trace back to poor egg quality. More than half of pregnancy loss is attributed to chromosomal abnormalities, such as trisomy 21 (Down syndrome), 13, and 18. Many of these chromosomal errors occur during a process called meiotic division. Meiotic division happens during the time of an oocyte turning into a mature egg.

The Holistic Approach to Enhancing Egg Quality:

Addressing lifestyle factors is key to improving egg quality. Alcohol, caffeine, lack of exercise, and a high toxic burden can all contribute to reduced egg quality and poor fertility outcomes. Adopting a holistic approach can make a significant, positive impact on fertility.

Nutrients to Boost Egg Quality:

  • Vitamin D: Enhances ovarian reserves and improves oocyte quality, leading to better pregnancy rates.
  • Omega-3 Fatty Acids: Improve oocyte quality, increasing the likelihood of reproductive success.
  • CoQ10: Balances hormones, improves ovarian response, and enhances egg quality. Studies show increased pregnancy rates among women who supplemented with CoQ10.
  • Folate: Vital for improving oocyte quality, implantation, and embryo development.
  • Zinc: Deficiency linked to improper embryo development, placental defects, and decreased ovulation.
  • Melatonin: Acts as an antioxidant, improving egg quality and implantation. Shown to increase pregnancy rates by 21% in women with PCOS.
  • Antioxidants: Support overall reproductive health.

*this is not a list of recommended supplements*

A great place to start is simply getting back to the basics with a nutrient dense diet, hydration and mineral balance, blood sugar regulation, liver health and detoxification, stress management, sleep and movement, and digestive health.

Assessing Your Egg Quality:

Examine your daily habits and lifestyle factors that influence egg quality. If your routine aligns with factors detrimental to fertility, such as the examples above, consider implementing changes. For those facing challenges in conception or experiencing recurrent miscarriages, focusing on improving your egg quality can significantly enhance fertility outcomes.


By adopting a holistic approach that includes lifestyle changes and targeted nutrient intake, individuals can positively impact their fertility journey. Looking for additional, individualized support? Check out my services page to get started