Nutrition and lifestyle for egg quality
There is a lot you cannot control about fertility, and a meaningful amount you can. Day-to-day habits support reproductive wellness and, if pregnancy is the goal, help set up a healthy start. Here is what the evidence supports, in concrete terms.
Diet and hydration
A well-rounded diet supports both fertility and pregnancy outcomes. Aim for fresh fruits and vegetables, complex carbohydrates, unsaturated fats, and full-fat dairy. Less processed forms of soy, such as tofu, tempeh, miso, edamame, and soy nuts, are fine in moderation. Limit fish to reduce mercury intake. Stay hydrated with 1.5 to 2 liters of water a day, and more when you are exercising.
Caffeine is worth cutting back to no more than one cup of coffee, tea, or soft drink daily. Medicinal herbs and supplements are best eliminated, since some contain estrogen. Excessive alcohol should be avoided, and smoking, including secondhand exposure, has been linked to decreased fertility.
Movement
Moderate-intensity exercise for 30 to 45 minutes daily supports reproductive wellness. Moderate intensity means a slight increase in heart rate and a light sweat. If you do not currently exercise, a good starting point is low-impact activity such as swimming, walking, yoga, or Pilates.
Establishing care
Establishing care with an OB-GYN is an important part of maintaining reproductive and overall health. If future pregnancy is desired, an OB-GYN can help guide preconception planning, review your medical history and medications, and discuss what supports a healthy pregnancy. If you do not already have an OB-GYN, your primary care provider can refer you, or you can find one through your health plan’s directory.
Prenatal vitamins and folic acid
If you are planning for pregnancy, we encourage a preconception nutritional supplement starting one to three months before trying to conceive and continuing through the first 10 weeks of pregnancy. Folic acid should begin at least one month before conception. Near the end of the first trimester, your needs may shift toward a more traditional prenatal vitamin.
SGF partners with Luminary Vitamins and Theralogix for nutritional support across the fertility journey, and SGF patients receive discounted pricing with both.
Thinking beyond the basics?
Habits set the foundation, but if you want to understand your own numbers, a specialist can review your history and any results and help you plan with intention.
