Not every egg released has the potential of becoming fertilized. This often comes as a surprise. In fact, according to The American Society for Reproductive Medicine, a fertile 30-year-old woman has a 20% chance of getting pregnant each month.

Environmental factors, lifestyle, personal health history (i.e. autoimmunity, endometriosis, PCOS), age, toxins (and more) can contribute to the quality of the egg and its ability to progress to pregnancy and live birth.

It's helpful to know some of these factors so you can feel well-informed when making your family planning decisions. If you're checking several boxes that make you wonder about your egg quality, it's worth having a conversation about what your fertility supportive plan looks like when you're ready for that step.

Alternatively, you may be undergoing fertility treatments when you know egg quality is a factor. Understanding the holistic factors that may be contributing can help you decide how you want to best support your body to allow your eggs to reach their peak fertility potential.

In this article, I'm going to share 10 everyday things that may have been overlooked in your holistic fertility plan.:

1. Blood flow

Blood is the vehicle that carries hormones, antioxidants, nutrients and oxygen toward your reproductive organs, and carries waste products away. Needless to say, it’s important.Research shows that embryos that had better blood flow had higher pregnancy rates. Consistent, daily movement is the best way to get your blood flowing.

2. Sleep

Short sleep cycles (less than 5-6 hours) was shown to interfere with menstrual regularity, significantly lower sperm count, sperm surivical and sperm motility, interfere with natural fertility and result in lower pregnancy rates compared to those who slept 7-8 hours. More research in this area is needed, but this suggests getting 7-8 hours, by 10pm may be ideal for reproduction.

3. Fuel

What you eat matters. The food we consume becomes the main fuel we're providing both eggs and sperm. It provides them with the key minerals, nutrients, and energy needed to sustain reproduction. It also supports your other systems (like your organs of detoxification) to help clear your toxins and reduce inflammation. Your fertility diet may vary depending on your unique needs, but there are general principles to keep in mind.

1. Eat whole foods

2. Eat more plants

3. Eat enough - caloric restriction is not fertility-friendly

4. Reduce trans fats

5. Get enough protein with every meal

6. Water water water

If you need more support for a fertility diet - I created a 6-part DIY Fertiltiy Nutrition program you can do here.

4. Detox your environment

The eggs and sperm (that make an embryo) are vulnerable to environmental toxins. Certain environmental toxins contain "endocrine-disrupting chemicals" that interfere with fertility. Pesticides, phthalates, parabens and BPA are the big ones you might want to explore. This area can feel overwhelming and quite frankly, unachievable. It can feel daunting and impossible to rid ourselves of every environmental toxins. Focus instead on what you're exposing yourself to every day.

- Sub-out plastics: Opt for glass mason jars, or stainless steel waterbottles.

- Check your cosmetics: opt for cleaner cosmetics that are free of endocrine distuptors. EWG has some good resources.

- Stop fragrances: Things that have artificial fragrances (i.e. candles, air sprays, etc.) are not hormone or fertility-friendly.

5. Reduce sources of inflammation

Things that increase inflammation in the body are going to advance aging and impact fertility. Limit or cut alcohol, stop smoking (tobacco, cannabis, vaping), and reduce processed foods and trans fats.

If you have an inflammatory health condition (i.e. endometriosis, PCOS, autoimmunity) - talk to a me or health care provider that can help you add in some specific support.

6. Correct nutritional deficiency

There's a reason nutrition is important, they performs fundamental jobs in our body. While nutrition is foundational, there are certain nutrients that are more commonly deficient and should be screened for. Vitamin D, iron and B12 are starting points to look at and correct.

7. Support your mitochondria

Mitochondria are the parts of our cells that produce energy. Reproduction is a highly energy-dependent process, and supporting the mitochondria has become one of the key way to helping people reach their peak fertility potential. You may have heard of "COQ10". This nutrient is found within our mitochondria and helps produce energy. A recent meta-analysis concluded that antioxidants, especially COQ10, improve clinical pregnancy rates and IVF outcomes. Dosing and quality of this nutrient (along with most supplements), matter so talk to a qualified health care provider that can help you make the right choices.

Exercise adaptations can also help your mitochondria. Regular movement (blood flow) and supporting your muscle mass (resistance training, protein intake) is essential.

8. Support reproductive microbiome

This is an exciting area of research. The reproductive microbiome is emerging as a pivot factor in fertility. Both an infection or low levels of "good bacteria, lactobacillus" can be problematic. The issue? Often you don't know this is a problem unless you're tested. Actively supporting a healthy microbiome is something to consider and if you have risk factors, talk to your doctor about getting tested. I talk more about this here.

9. Oxygen

This one may be a bit redundant but not a lot of people talk about this specifically. Oxygen is the main our mitochondria produce energy (see #7). While COQ10 is one important nutrient, oxygen is the queen bee.

How do we optimize oxygen? Exercise! Deep breaths, nose breathing, foods that support nitric oxide production, and limiting sitting through the day all also deserve honorable mentions.

10. Consistency

I probably have not said anything that's blown away your mind. These things probably make a lot of sense. The most common obstacle I see is implementing things consistently. This takes strategy. Most research shows, regular check-ins are most effective for real changes to last and make a difference. If you're not getting a road map, let's talk.

In Health,

Dr. Ashley Damm, BSC, ND, MSCP

Naturopathic Physician. -Vancouver, BC

Women's Health & Fertility

References:

Shang Y, Song N, He R, Wu M. Antioxidants and Fertility in Women with Ovarian Aging: A Systematic Review and Meta-Analysis. Adv Nutr. 2024 Aug;15(8):100273. doi: 10.1016/j.advnut.2024.100273. Epub 2024 Jul 15. PMID: 39019217; PMCID: PMC11345374.
Borini A, Maccolini A, Tallarini A, Bonu MA, Sciajno R, Flamigni C. Perifollicular vascularity and its relationship with oocyte maturity and IVF outcome. Ann N Y Acad Sci. 2001 Sep;943:64-7. doi: 10.1111/j.1749-6632.2001.tb03791.x. PMID: 11594559.
Caetano G, Bozinovic I, Dupont C, Léger D, Lévy R, Sermondade N. Impact of sleep on female and male reproductive functions: a systematic review. Fertil Steril. 2021 Mar;115(3):715-731. doi: 10.1016/j.fertnstert.2020.08.1429. Epub 2020 Oct 11. PMID: 33054981.
Green MP, Harvey AJ, Finger BJ, Tarulli GA. Endocrine disrupting chemicals: Impacts on human fertility and fecundity during the peri-conception period. Environ Res. 2021 Mar;194:110694. doi: 10.1016/j.envres.2020.110694. Epub 2020 Dec 30. PMID: 33385395.

10 steps to reach your fertility peak potential.