How to improve your egg quality and get pregnant

The egg quality is fundamental for the success of in vitro fertilisation (IVF) treatments, since good quality eggs significantly increase the chances of success in a treatment.

This vital aspect of female fertility can be influenced by a number of factors, including age, lifestyle and general health.We spoke to Dr. Marta Zermiani how to address and improve egg quality.

Egg quality refers to the ability of eggs to be fertilised and develop healthy embryos, which is essential for reproductive success.

In contrast to quantity, which refers to the number of eggs available, quality focuses on their genetic and structural viability. It is crucial in fertility, as even a large number of eggs does not guarantee success if their quality is low.

In female fertility, it is one of the most important aspects of achieving pregnancy, as egg quality declines with age, affecting the chances of conceiving naturally or through IVF.

The best egg donation clinic in Spain is at Vida Fertility

What worsens egg quality? Causes of poor egg quality

Common causes of poor egg quality include mainly:

Age, with the decline in ovarian reserve being more pronounced after the age of 35.
Other risk factors include unhealthy lifestyles such as smoking.
BMI and obesity
Excessive alcohol consumption
Exposure to environmental toxins
In addition, medical conditions such as polycystic ovary syndrome (PCOS) and endometriosis can negatively affect egg quality.
Genetics also plays a role
Chronic stress

Improving egg quality

How to improve egg quality with nutrition

Egg quality can be significantly influenced by changes in diet and lifestyle.

According to Dr. Marta Zermiani, in order to improve egg quality through diet, it is recommended to incorporate foods rich in:

Antioxidants such as fruits and vegetables, which combat oxidative damage.
Omega-3 fatty acids, found in fish and nuts, promote a healthy cellular environment.
Key vitamins such as D, E, and B complex, as well as minerals such as zinc and selenium, are essential for egg maturation and quality.
Limiting caffeine intake and avoiding processed foods also contribute to improving female fertility.

Sport and fertility

Does lifestyle improve egg quality?

While there are no studies to support that lifestyle improves egg quality, maintaining a healthy weight, avoiding smoking and alcohol, and reducing stress all contribute positively to improving our bodies.

These measures, together with regular physical activity, not only benefit fertility but also general well-being, creating an optimal environment for conception.

Increasing success rates in cases of low ovarian reserve

Apart from following a healthy lifestyle, at Vida Fertility fertility clinics we can find two techniques that help to improve ovarian response when pregnancy is not achieved:

Dual Stim

The Dual Stim technique involves two cycles of ovarian stimulation in the same menstrual phase to increase the number of eggs collected, thus improving the chances of obtaining more embryos and therefore increasing success rates.

Regenerative medicine

On the other hand, regenerative medicine, through treatments such as the use of PRP (platelet-rich plasma), seeks to improve the ovarian environment and the number of eggs by promoting tissue repair and regeneration.

Both techniques represent promising advances in improving ovarian response and success rates in IVF.

Preventing poor egg quality

As in breast cancer screening , prevention is the best treatment to improve egg quality.

According to Dr. Marta Zermiani, “eating a healthy diet, exercising and limiting smoking or alcohol can improve egg quality. However, techniques in assisted reproduction have given positive results when a woman with low ovarian reserve achieves pregnancy with her own eggs”.

Addressing egg quality is crucial to increase the chances of success in fertility treatments. The adoption of healthy lifestyle habits, advances in techniques such as Dual Stim and regenerative medicine treatments offer concrete hope for improving the quality and response to treatment, which will increase the chances of success.

“It is essential that women interested in motherhood inform themselves and explore these available options, guided by specialised professionals, in order to make decisions on their path to motherhood”. Dr. Marta Zermiani, a gynaecologist specialising in infertility, points out.

Consult us about your case and we will advise you without obligation.

Frequently asked questions about improving egg quality

How does age affect the quality of my eggs?

Dr Marta Zermiani answers:

Age is one of the most decisive factors in egg quality. As the ovaries age, not only does the ovarian reserve (the number of eggs available) decrease, but so does their quality. This ovarian ageing is one of the main difficulties in assisted reproduction, as the eggs lose their ability to be fertilised and the risk of chromosomal abnormalities increases.

A woman’s best reproductive stage is in her 20s, when eggs are more abundant and of better quality. From the age of 30 onwards, a progressive decline begins, and after the age of 35, this process accelerates significantly.

At Vida Fertility, we see every day how this loss of egg quality affects the chances of pregnancy. It is not just about the number of eggs, but also their ability to provide the embryo with the right genetic charge. That is why it is essential to make a good diagnosis and assess the best treatment options for each woman on an individual basis.

What are my chances of becoming a mother with my own eggs at 45?

Dr Marta Zermiani replies:

Delayed motherhood is an increasingly common reality. However, we must be very honest: at 45, the chances of achieving pregnancy with your own eggs are extremely low. This is due to a combination of two factors: low ovarian reserve, which is common after the age of 40, and a significant decline in egg quality, which translates into a higher risk of chromosomal abnormalities and very low implantation rates.

Although in vitro fertilisation may offer an opportunity, the results in this age group with their own eggs are limited. For this reason, egg donation has become the most effective and safest alternative for many women who wish to become mothers after the age of 40. Thanks to the help of young, healthy donors, it is possible to significantly increase success rates and reduce the risk of genetic abnormalities in the embryo.

At Vida Fertility, we accompany each woman through this process with a personalised plan, clearly explaining all the options and offering the assurance that, even at 45, there are still real paths to motherhood.

Consult us about your case

What fertility treatments can help if I have poor egg quality?

Dr Marta Zermiani replies:

Poor egg quality is one of the biggest challenges in assisted reproduction, but today we have several strategies that can help you increase your chances of success.

In vitro fertilisation (IVF): we stimulate the ovaries to obtain more than one egg in the same cycle, which increases the chances of developing good quality embryos.
Dual Stim: we perform two consecutive ovarian stimulations within the same menstrual cycle, with the aim of recovering a greater number of oocytes and, with them, more embryos.
Egg donation: when the quality of the eggs is severely compromised, the most effective alternative is to use eggs from young, healthy donors. This treatment offers high success rates and is the solution that provides the best results in many cases.
Ovarian rejuvenation: there are techniques currently being researched, such as ovarian fragmentation or stem cell infusion, which seek to reactivate ovarian function and improve egg quality. Although these treatments are not yet in routine use, they represent a promising line of future development.
Fertility preservation: in young women, egg vitrification allows eggs to be frozen at their best, ensuring safer options for when they decide to become mothers.

In addition to these medical techniques, we always recommend maintaining a healthy lifestyle (balanced diet, avoiding tobacco and alcohol, managing stress).

Does IVF work if I have poor egg quality?

Dr Marta Zermiani replies:

Yes, in vitro fertilisation (IVF) can work even when egg quality is poor, but we must be very realistic: the results are usually more limited and more difficult to achieve. Egg quality directly influences fertilisation, embryo development and their ability to implant in the uterus.

Therefore, at Vida Fertility we evaluate different strategies to maximise options when egg quality is poor:

Adjustment of ovarian stimulation: we modify protocols and medication to try to improve response and optimise the quality of the eggs obtained.
Oocyte or embryo accumulation: several cycles can be performed and the oocytes or embryos can be vitrified to increase the chances of success in a subsequent attempt.
Techniques such as PRP or ovarian rejuvenation: in some selected cases, ovarian rejuvenation may be considered.
Egg donation: when egg quality is very low, the most effective and safest alternative is to use eggs from young, healthy donors, which offers the highest success rates and reduces the risk of genetic abnormalities.

What can I do to improve the quality of my eggs naturally?

Dr Marta Zermiani replies:

Although there is no ‘miracle’ treatment that guarantees improved egg quality, we do know that healthy lifestyle habits can promote female fertility.

In particular, a varied and balanced diet is key. It is advisable to include foods rich in vitamins, antioxidants and essential nutrients in your diet, such as:

Green leafy vegetables (spinach, chard).
Nuts (walnuts, almonds).
Legumes (lentils, chickpeas).
Fish rich in omega-3 (salmon, light tuna).
Antioxidant fruits and vegetables (blueberries, avocado, pomegranate, pineapple, carrots).

These foods provide nutrients that help protect eggs from oxidative stress and contribute to maintaining a more favourable environment for fertility.

Do vitamins or supplements such as coenzyme Q10 or vitamin E help improve egg quality?

Dr Marta Zermiani replies:

Some vitamins and antioxidants, such as coenzyme Q10 and vitamin E, have been studied for their potential role in improving egg quality. Vitamin E, in particular, may help protect eggs and sperm from damage caused by oxidative stress, one of the factors that most affects fertility.

However, human studies have not yet conclusively shown that taking vitamin E supplements improves female or male fertility. What we do know is that maintaining adequate levels of this vitamin is important for reproductive health.

Therefore, the best way to ensure a good intake of vitamin E is through a balanced diet, incorporating foods such as seeds, nuts, eggs and green leafy vegetables. In this way, we contribute to a more favourable environment for fertility without always resorting to supplements.

How is egg quality measured?

Dr Marta Zermiani replies:

There is no specific test that allows us to accurately determine egg quality before treatment. What we can evaluate indirectly is the number of eggs available, through two key tests:

Measuring anti-Müllerian hormone (AMH) in a blood test.
Counting antral follicles (AFC) using a transvaginal ultrasound scan.

These tests give an idea of the size of the ovarian reserve, although they do not directly predict egg quality.

There are conditions, such as endometriosis or genetic disorders, that can also affect egg quality, regardless of age. However, age and fertility, the passage of time remains the most influential factor.

The most direct way to assess the actual quality of the eggs is during an in vitro fertilisation (IVF) cycle. In this procedure, after ovarian stimulation, the oocytes are extracted and examined by a biologist under a microscope, who evaluates aspects such as their morphology and the state of their cytoplasm. Certain morphological alterations have been shown to be associated with lower rates of fertilisation, embryonic development and full-term pregnancy.

Do AMH or antral follicle count indicate the quality of my eggs?

Dr Marta Zermiani replies:

As we have already mentioned, by analysing AMH and antral follicle count we can identify the amount of ovarian reserve. This test is very helpful in identifying how many eggs a woman has available at a given age. However, we cannot measure their quality until we start an IVF cycle and see how they develop.

All about ovarian reserve

What is better at 42: trying with my own eggs or resorting to egg donation?

Dr Marta Zermiani replies:

At 42, egg donation is usually the most recommended option because it offers much higher pregnancy rates and a lower probability of miscarriage, thanks to the excellent quality of eggs from young, healthy donors.

Although it is possible to attempt pregnancy with your own eggs through IVF, the chances of success are very low due to the higher frequency of chromosomal abnormalities in the embryos. For this reason, most specialists recommend egg donation as the most effective and safest alternative for achieving motherhood at this age.

Does egg quality have a greater influence on pregnancy than quantity?

Dr Marta Zermiani replies:

In assisted reproduction, egg quality is more decisive than quantity.

A single good-quality egg can result in a viable embryo and pregnancy, whereas many low-quality eggs are unlikely to do so. With age, egg quality declines due to the natural ageing of the ovaries and the risk of chromosomal abnormalities increases.

In addition, factors such as smoking, alcohol, poor diet or lack of rest also affect quality. Therefore, although ovarian reserve is important, what really makes the difference in the chances of success is having healthy, good-quality eggs.

If you have been trying to get pregnant for between 6 months and a year without success, you are not alone. At Vida Fertility, we understand how difficult this journey can be and we want to accompany you every step of the way.

Our centres in Spain have the most advanced technology, an international team and years of experience dedicated to reproductive medicine. Most importantly, we put the person at the centre of the treatment.

We invite you to book an appointment with us so that we can study your case in a personalised way and help you get closer to your dream of becoming a mother.

Consult us about your case

Predicting egg quality

At Vida Fertility, we have incorporated VIOLET™ into clinical practice, a non-invasive artificial intelligence model designed for oocyte quality analysis prior to vitrification.

Through AI-based image processing applied to each individual oocyte, VIOLET™ estimates reproductive potential by identifying morphological patterns. Trained on tens of thousands of oocyte images, the system can predict fertilization probability and embryo development to the blastocyst stage.

What is VIOLET™?