Top Tips from 'It Starts with the Egg' to Boost Fertility and Enhance Egg Quality
If getting pregnant has been challenging, or you simply want to improve your fertility, Rebecca Fett’s It Starts with the Egg is a must-read. Fett uses scientific insight and personal experience to help you understand and enhance egg quality.
In this article, we’ll explore the core principles of It Starts with the Egg and highlight effective ways to start improving egg quality through practical lifestyle changes.
Why Egg Quality Matters
It Starts with the Egg places a strong emphasis on egg quality. According to Fett, an egg’s quality directly impacts its ability to be fertilized and turn into a healthy embryo. Now, we all know that your eggs form while in the womb. These eggs remain “dormant” in your ovaries until you ovulate.
However, your eggs collect “damage” over time, resulting in chromosomal abnormalities. These abnormalities can hinder conception, cause miscarriages, or result in defects after birth.
How Do Chromosomal Abnormalities Happen?
It might seem that chromosomal abnormalities are solely due to aging. But Fett’s research challenges this belief.
Chromosomal abnormalities don’t gradually increase in number as you and your eggs age. Instead, they happen when your egg starts to mature right before ovulation. During this time, your egg divides. If this division is disturbed, the resulting eggs will have the incorrect number of chromosomes.
According to Fett’s findings, by the time a woman reaches her early forties, up to 80% of her eggs might have these abnormalities. This can result in embryos that don’t properly develop or struggle to survive. However, these chromosomal abnormalities are not inevitable with age.
Energy Production In The Egg
It Starts with the Egg also highlights the role of energy production for proper egg maturation and fertility. In your egg, there are mini energy factories called the mitochondria. In fact, your egg has the highest number of mitochondria compared to any other cell in your body.
These mitochondria produce the energy your egg needs to undergo proper division. When you age, or when your body experiences oxidative stress, your egg’s mitochondria start to malfunction. This stops your egg from maturing properly and results in chromosomal abnormalities.
The supplements and lifestyle changes Fett mentions in the book all act to boost mitochondrial health and improve egg quality.
Toxins To Avoid For Better Egg Quality
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Let’s start with the first lifestyle change: avoiding toxins. We are exposed to many toxins every day. Some of these toxins can negatively impact egg quality and fertility. It Starts with the Egg specifically mentions the following toxins:
● BPA (Bisphenol A)
BPA is a chemical commonly found in plastics and can leach into your food and drinks. It’s been linked to hormonal imbalances that affect egg quality and fertility. To minimize exposure, avoid plastic containers, especially for food storage. Opt for glass or stainless steel alternatives instead. Also, limit your consumption of canned goods, as can linings often contain BPA.
● Phthalates
Phthalates are chemicals found in many personal care products, such as fragrances, nail polishes, and hair-care items. And like BPA, phthalates are also found in plastics. These chemicals disrupt hormone production and affect your ovaries. Try to switch to fragrance-free, natural cosmetics, and personal care products with labels that mention “phthalate-free.”
While it’s impossible to completely avoid these chemicals, reducing your exposure can make a huge difference in improving egg quality.
Top Supplements For Improving Egg Quality
Top Supplements For Improving Egg Quality
As mentioned earlier, some supplements can help you achieve better egg quality. Below we break down the main supplements mentioned in It Starts with the Egg backed by Rebecca Fett’s extensive research.
Prenatal Vitamins
Fett touches on prenatal vitamins first. If you’re not familiar, prenatal vitamins are multivitamins that help meet the nutritional needs of women’s bodies before and during pregnancy. Aside from nourishing your body, these vitamins also help your developing baby.
Folate
Folate, or folic acid, is a B vitamin (vitamin B9) that helps prevent birth defects called neural tube defects. According to a Nurses Health Study referenced by Rebecca Fett, taking a daily multivitamin with folic acid leads to lower rates of ovarian infertility. It also improves egg quality and lowers homocysteine levels. Homocysteine is an amino acid that might cause miscarriage or birth defects at high levels.
The book mentions that folic acid supplements are more effective compared to natural food sources. Fett suggests looking for a prenatal multivitamin brand that has 800 mcg of methylfolate. Other vitamins and minerals to look for include vitamin B6, vitamin B12, zinc, and selenium.
Coenzyme Q10 (CoQ10)
CoQ10 is essential for energy production in your egg’s mitochondria. This is an important fertility supplement for women in their mid-30s or 40s since we see a natural drop in CoQ10 levels as we age. It comes in two forms: Ubiquinone and Ubiquinol. Ubiquinol is more recommended for fertility since it’s more absorbable.
CoQ10 boosts your egg’s mitochondrial function, giving the eggs the energy they need to mature. Moreover, it also acts as an antioxidant, protecting your eggs from free radicals that cause poor egg health. It’s also linked to improved IVF success rates and embryo viability.
The book suggests regularly taking 200–300 mg of ubiquinol. If you only have ubiquinone, then you can take up to 600 mg daily. Start taking CoQ10 3 months before trying to conceive, naturally or through IVF.
Melatonin and Other Antioxidants
Melatonin is a hormone that regulates your sleep cycle. Researchers found that your follicular fluid (the fluid surrounding your egg) contains high levels of melatonin. So, they believe that melatonin exerts a protective action on your egg and assists with egg maturation and ovulation.
Aside from helping you get regular sleep, Melatonin also acts as a powerful antioxidant. Like CoQ10, it protects your eggs from oxidative stress which causes age-related decline in egg quality. If you plan to undergo IVF, studies show that melatonin can improve embryo quality and increases the chance of successful fertilization and implantation.
The book recommends taking 3 mg daily right before bedtime to help get better sleep while also benefiting from its antioxidant action.
Antioxidants
Other Antioxidants
● Vitamin E. Vitamin E can potentially improve egg quality, but requires higher doses (up to 200 IU daily) compared to other antioxidants to see similar effects, particularly when preparing for IVF.
● Vitamin C. Like melatonin, vitamin C is abundant in ovarian follicles. It might shorten the time to pregnancy, especially in younger women. The typical dose is around 500 mg per day.
● Alpha-Lipoic Acid. It’s usually dosed at 600 mg daily, though research on its direct effect on egg quality is still limited.
● N-Acetyl Cysteine. This supplement shows promise in improving ovulation and reducing miscarriages in women with PCOS. The recommended dosage is 600 mg per day.
Myo-Inositol
Myo-inositol is a natural sugar made by your body and found in certain foods. Because it’s involved in insulin sensitivity and hormone regulation, Myo-inositol is especially beneficial for women with polycystic ovary syndrome (PCOS) or insulin resistance. Both of these conditions can contribute to ovulatory infertility.
If you have irregular ovulation due to PCOS, this process can restore regular ovulation. It also reduces the effects of oxidative stress and promotes egg maturation. Fett’s research also shows that higher levels of myo-inositol in follicular fluid can improve egg quality and IVF fertilization rates.
Fett recommends taking 4 grams of myo-inositol daily, splitting the dose between morning and evening. You should also start taking this supplement at least three months before beginning fertility treatments or trying to get pregnant.
Important Note: Women who don’t have PCOS or insulin resistance might not benefit from myo-inositol. If you have bipolar disorder or schizophrenia, you should also consult your healthcare provider before taking it.
DHEA (Dehydroepiandrosterone)
DHEA is a building block of estrogen and testosterone. As you age, your DHEA levels decrease. Luckily, taking DHEA supplements can help restore your levels. IVF clinics are now recommending DHEA to help improve egg quality and number. This is especially true for those with low ovarian reserve or age-related infertility. Plus, it also helps improve chromosomal integrity, helping lower miscarriage rates.
While it’s considered generally safe, its use should be done under the guidance of a fertility specialist. This is because it carries potential risks for those with PCOS or certain cancers.
According to Fett, look for “micronized formulations” to get maximum absorption. Start DHEA supplementation months before your IVF procedure, taking 25 mg three times a day.
Supplements To Avoid
Fertility challenges can lead you to take supplements that lack reliable evidence or support on improving egg quality and overall fertility. These supplements can be ineffective and potentially cause more harm than good. In It Starts with the Egg, Fett highlights specific supplements to avoid.
● Pycnogenol. Pycnogenol is a pine bark extract that acts as an antioxidant. However, it lacks scientific backing for improving egg quality.
● Royal Jelly. This is naturally secreted by worker honeybees. Since it plays a role in bee reproduction, many believe it can also improve human fertility. However, there are no high-quality studies to support its use. Moreover, it can also cause allergic reactions.
● L-Arginine. This amino acid is naturally found in the fluid surrounding your follicles. People believe that it can increase blood flow in your ovaries which can improve the quality of your eggs. However, it can cause uneven follicle growth and lower your egg’s energy. Extremely high levels have also been linked to fewer eggs and viable embryos.
● Resveratrol. Resveratrol is a natural antioxidant in red wine. It may improve egg quality and fertilization but has no proven effect on pregnancy or miscarriage rates. It may lower implantation rates and increase miscarriages by affecting the uterine lining, though these effects are short-lived. Discontinue at least two weeks before egg retrieval if a fresh transfer is planned.
● Turmeric/Curcumin. Turmeric has anti-inflammatory and antioxidant properties and can help relieve endometriosis pain. However, taking high doses can disrupt hormonal balance and thin the uterine lining. Using turmeric in food is safe, but high-dose supplements should be avoided.
● Vitex. Vitex can help with PMS and menopause symptoms. While it may help increase progesterone, it lacks strong proof of improving fertility. Animal studies suggest it could raise the risk of miscarriage. It may only help women with abnormal hormone levels, but there are safer alternatives, like progesterone supplements.
● Maca. Maca is a root from Peru used as food and medicine. While it may have some fertility benefits for men, its use for women has limited and inconsistent evidence. Heavy metals might also contaminate maca, especially those grown in polluted soil. As such, the risks outweigh the benefits.
Dietary Recommendations For Egg Quality
Dietary Recommendations For Egg Quality
Another important lifestyle adjustment highlighted in It Starts with the Egg is dietary changes. Cutting processed foods and sugars can greatly improve your egg quality.
We can find refined carbohydrates and sugars in processed foods. Eating these sugars can lead to blood sugar spikes. In turn, high blood sugar levels disrupt hormonal balance and insulin sensitivity. Both of these factors are essential for ovulation and fertility. Focusing more on unrefined, low-glycemic carbohydrates can help stabilize blood sugar levels and enhance hormonal health.
The It Starts with the Egg diet also centers on whole, nutrient-dense foods to help your body produce healthy eggs. Diets rich in fruits, vegetables, lean proteins, and healthy fats, such as those found in a Mediterranean diet are known to support mitochondrial health and egg development.
The Role of Male Fertility
Rebecca also emphasizes the role men play in conception. While women are often the main focus in infertility discussions, male fertility issues are just as prevalent. Male fertility starts to decline around age 35. Similar to women, aging causes an increase in DNA damage in sperm. This leads to a higher risk of birth defects, chromosomal abnormalities, and miscarriage.
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How to Improve Sperm Quality
Research shows that we can improve sperm health similar to how we improve egg quality. This is through making the right lifestyle changes and taking the right supplements.
● Daily Antioxidant Supplement. Consistent use of a multivitamin with antioxidants is one of the most effective ways to boost sperm quality. Antioxidants help protect sperm from oxidative damage and improve motility and morphology. CoQ10 also supports energy production in sperm cells, enhancing overall sperm health. Other supplements to take include vitamins C & E and zinc.
● Improve Diet. Aside from taking supplements, a diet rich in antioxidants, vitamins, and minerals can support healthy sperm production. Increase the amount of fruits, vegetables, nuts, seeds, and whole grains in your partner’s diet. These foods combat oxidative stress and provide the necessary nutrients for optimal sperm health.
● Reduce Exposure to Toxins. Phthalates, BPA, and lead are also harmful to sperm quality. Limiting exposure to these chemicals by choosing phthalate-free products and avoiding plastic containers can help protect your sperm.
● Cut Back on Drinking Alcohol. Excessive alcohol consumption can decrease sperm motility and count. Even moderate alcohol intake can reduce fertility, especially when trying to conceive through assisted procedures like IVF.
● Limit Cell Phone Time. Evidence suggests that prolonged exposure to electromagnetic radiation from cell phones can reduce sperm health. Men should avoid carrying cell phones in their pockets or keeping them close to the body for extended periods.
● Keep Your Cool. Surprisingly, heat can damage sperm production and health. Men should try to avoid hot baths, saunas, and tight-fitting underwear.
Wrapping It Up
It Starts with the Egg is an invaluable resource if you’re trying to improve your fertility. Rebecca Fett offers clear, actionable advice backed by science. Whether you’re just starting your fertility journey or looking to make changes, the book’s contents will empower you to take the right steps in improving egg quality. The small changes mentioned in the book can make a great difference in your journey to starting a healthy family.
Raoul Angelo Cam is a freelance health content writer and a registered clinical laboratory scientist. He earned his degree in Clinical Laboratory Sciences from Cebu Doctor’s University and completed three years of medical school. During university, he developed a passion for helping patients improve their well-being, including reproductive health and fertility.