We can’t make new eggs. Women are born with all of the eggs that we’re ever going to have, and every month, we lose some more. BUT, before you give up all hope, research does show that our nutrition is linked to our egg count, so even though we can’t increase our egg count, we MAY be able to slow the rate of reducing it. Interested? I’ll explain in this blog… 

Increasing egg count naturally 

There’s not a lot of research linking nutrition directly to our egg count.  Most of the research looks at indicators of our ovarian reserve such as the levels of our AMH or anti Mullerian hormone. But there are a few studies… 

Focus on your zinc to copper ratios

The best research that I’ve found linking egg count to nutrition focuses on our zinc to copper ratios.  And, this makes sense as zinc to copper ratios have also been associated with cell aging. So, what does this mean in terms of our nutrition?  Firstly, ask your doctor to check your zinc to copper ratio with a blood test. Then make sure that you’re not getting excess copper from copper pipes or cooking pots. Next, choose foods which contain more zinc than copper… oysters, brazil nuts and tofu are all good choices.

Is there are link with vitamin D?

Although far from proven, a link between vitamin D and egg count keeps popping up in the research as well. And, we know that this has lots of other health benefits, so if your egg count is low, I definitely believe that it’s worth checking your vitamin D levels, and ensuring that they are maintained within a healthy range.

Role of antioxidants

Thirdly, there is suggestion that antioxidants play an important role in maintaining healthy follicles and egg count. Antioxidants showing promising results include α-tocopherol, retinol and ascorbic acid. Alpha-tocopherol or vitamin E is best found in nuts and seeds, and healthy oils; retinol or vitamin A is best found in salmon and eggs… and ascorbic acid, or vitamin C, is best found in fruit and veg.

Consider your soy intake

The last dietary factor to consider is your soy intake. Some studies have shown that soy foods decrease Follicle-Stimulating Hormone, which is hopeful as higher levels of FSH have been associated with lower egg count. But, unfortunately, this hasn’t been consistent across all studies, so it’s far from a guaranteed solution. 

If you have a low egg count, the best thing to do is to optimise your egg health and try to conceive sooner rather than later. Having a low egg count can be stressful, but just remember, you only need one egg to make a baby. 

You may also like to download my free fertility meal plan to help you optimise your fertility diet… just go to www.melaniemcgrice.com/fertility and make sure you subscribe so that you receive my weekly videos.


Melanie McGrice in the kitchen

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