Ready to try for a baby? Key steps to support egg quality & a healthy pregnancy
Preconception health care is crucial for egg quality and fertility. If you are planning to freeze your eggs, preconception preparation ensures you get the healthiest eggs possible. What you do in the three months prior to conception impacts not only egg quality but also your baby’s lifelong health and vitality.
Why 100 days matters?
The life cycle of an egg takes about 300 days. However, the 90–120 days before ovulation—the preantral and antral stages—are when we can most influence egg health. This is why lifestyle refinements, diet, and supplements are especially important three months before trying to conceive or undergoing IVF/egg freezing.
Key factors for a healthy egg & pregnancy
Smoking & vaping: chemicals like nicotine and cyanide accelerate egg loss. Quitting for at least three months improves fertility.
Alcohol: excessive intake increases oxidative stress, damaging ovarian function.
Caffeine: over 200 mg/day can affect birth outcomes; even moderate intake may influence egg quality.
Plastics & chemicals: endocrine-disrupting chemicals in packaging, household products, and cosmetics can impact hormone balance.
Nutrition for fertile eggs
Protein: 100–120 g/day from eggs, meat, fish, legumes, nuts, and seeds. Supports fertilisation and embryo development.
Fats: all fats are essential. Omega-3s (EPA & DHA) support fetal brain development; omega-6s and saturated fats support hormone production. Avoid artificial trans fats.
Carbohydrates: prioritise complex carbs from fruit, vegetables, legumes, and whole grains for energy and mitochondrial health.
Daily guidelines:
2 palm-sized protein servings
1 cupped hand of complex carbs
5 handfuls green leafy vegetables
1 fist of fruit
2 fingers of healthy fats
1 closed handful snack
Supplements and herbs
Prenatal: folate, iodine, vitamin D
Vitamin D: supports progesterone and ovarian function; improves AMH levels
CoQ10 (ubiquinol): boosts ovarian energy
Myo-inositol: improves oocyte quality and ovulation
Vitamin E: enhances uterine and ovarian blood flow
Lifestyle and wellbeing
Sleep: aim for 7–9 hours to support reproductive hormones
Exercise: moderate activity improves circulation; avoid vigorous twisting exercises during stimulation cycles
Stress management: meditation, yoga, acupuncture, and mindfulness techniques reduce cortisol, supporting reproductive health
Oral health: chronic gum inflammation may influence fertilityTake the next step for more personalised support
You don’t have to navigate fertility concerns or preconception questions alone.
