July 31, 2023 • 9 mins
Discover the evidence-based strategies that can help you to prepare for an egg retrieval.
Ready to boost your egg quality in just 90 days and improve your chances of conceiving by up to 50%? Find out how by >> clicking here <<
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Episode Transcript
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Speaker 1 (00:04):
Hey there, future mama, welcome to the Expert
Nutritionist podcast.
I'm Lacey Madden, fertilitynutritionist, and this is the
podcast for you if you'rewanting to optimize your egg
quality and fertility so thatyou can get pregnant and stay
pregnant, or increase your IVFsuccess, if you're needing a
little help from assistedreproductive technology.
In these bite-sized episodes, Iwill be sharing with you easy
(00:25):
to digest information andhelpful tips and tricks to
support you on your path tobecoming a mama.
Let's get into the episode.
In this episode, I'm going tobe sharing with you five tips to
help you best prepare for anegg retrieval.
So high quality eggs are morelikely to fertilize successfully
, develop into healthy embryosand increase the chances of a
successful pregnancy.
And it's no secret that as youage, both the quantity and the
(00:49):
quality of your eggs donaturally decline.
And I know that this is whyyou're listening to this episode
, because you know how importantthe quality of your eggs that
you do have left are headinginto an egg retrieval.
And I also know that you wantto feel as prepared and
confident as possible headinginto an egg retrieval so that
you can ultimately enhance yourchances of bringing a healthy
(01:10):
baby home.
So I'm going to be sharing withyou five tips to help you boost
your egg quality and preparefor an egg retrieval.
So tip number one is to take aco-Q10 supplement.
Coenzyme Q10, also known asco-Q10, acts as a vital
antioxidant that fights againstfree radicals and inflammation
in the body, and these freeradicals can affect egg quality
(01:31):
by damaging the DNA andimpairing normal function.
I also just want to quicklymention some really amazing
research with you, and I havelinked to this in the show notes
if you want to check it out andread more.
But one meta analysis thatincluded 449 infertile women
undergoing assisted reproductivetechnology showed that oral
(01:52):
co-Q10 supplementation helped toincrease pregnancy rates
compared with placebo or notreatment.
Another study with 299 womengoing through IVF or unexplained
infertility found that higherco-Q10 levels were linked to
better quality eggs and higherpregnancy rates.
And another study that included169 women with poor ovarian
(02:17):
response to IVF stimulationmedication found that taking
co-Q10 60 days prior to IVF cansignificantly improve egg
quality.
Pretty amazing, right?
So I again have linked to thatresearch if you want to check it
out.
So my key takeaway from tipnumber one is to consider taking
a co-Q10 supplement, and in theform of ubiquinol, as soon as
(02:40):
possible.
The earlier the better.
A co-Q10 supplement in the formof ubiquinol is far more
superior and effective atraising levels within the body
as opposed to ubiquinone, whichis the oxidized form of co-Q10.
And I've linked to someresearch to support that as well
.
So when it comes to dosage, agreat place to start is with 400
milligrams per day divided intotwo doses.
(03:02):
So 200 milligrams in themorning with breakfast and 200
milligrams in the afternoon withlunch.
But always consult with yourdoctor first before starting any
new supplements.
Tip number two up your intake ofomega-3 fatty acids.
So these omega-3 fatty acidsare vital for reproductive
health as they're loaded withantioxidant properties and can
(03:23):
help to reduce inflammationaround the reproductive organs,
and research has demonstratedthat a diet rich in omega-3s may
help to extend the reproductivelifespan of eggs and enhance
egg quality by supporting cellfunctioning and healthy DNA.
So some great sources ofomega-3, three that are easily
absorbed by the body includeoily fish like salmon, trout,
(03:46):
anchovies and sardines.
If you don't like seafood, orif you're allergic, or if you're
vegan, consider taking anomega-3 supplement.
My key takeaway from tip numbertwo is to consume a source of
cold water fatty fish at leasttwo times per week, or consider
an omega-3 supplement thatincludes both DHA and EPA, which
(04:07):
are forms of omega-3, if fishjust isn't your thing.
And tip number three is to focuson zinc.
Zinc is an essential mineral,plays a critical role in
antioxidant pathways and earlyembryo development, and
insufficient zinc levels beforeconception can disrupt key
processes during eggfertilization, resulting in
(04:30):
reduced egg quality,fertilization rates, embryo
development and pregnancyoutcomes.
And some food Foods that arerich in zinc include plant-based
options like quinoa, cashewsand lentils, and some
animal-based sources includeoysters, pork and crab.
And you want to be aiming forat least eight milligrams of
(04:51):
dietary zinc per day andchoosing a prenatal supplement
that contains more than 10milligrams of zinc to ensure you
are meeting your basic needs,because your body cannot store
zinc, so continuous dietaryintake is really necessary.
Key takeaway from tip numberthree is to consume zinc rich
foods daily and to choose aprenatal supplement with at
(05:12):
least 10 milligrams of zinc.
Really quickly wanted to letyou know that I have a free
resource for you.
It's my egg quality boostingstarter kit, and I know that you
want to get your hands on it,so you'll find the link to it in
the show notes.
Tip number four is to boost yourvitamin D.
So research has demonstratedthat optimal vitamin D levels
(05:34):
can positively influence thefollicular fluid, which is the
fluid that surrounds yourovaries and your eggs and
provides nourishment to yourimmature eggs.
And vitamin D can also help tosupport fertilization,
implantation, lowering the riskof miscarriage and supporting
IVF success.
Some really great dietarysources include eggs,
(05:54):
specifically the yolk, fish likesalmon, sardines, mackerel and
liver, and you can even boostthe vitamin D content of your
mushrooms by exposing them todirect sunlight for a couple of
hours.
So for optimal egg health andfertility, you want to be aiming
for vitamin D levels around the100 nanomoles per litre mark.
If your levels are low, you maywant to consider supplementing
(06:17):
with a vitamin D threesupplement, as opposed to
vitamin D two, because this willhelp to more effectively raise
and sustain optimal vitamin Dlevels.
So key takeaway from tip numberfour is to ensure you're
prioritizing vitamin D richfoods in your diet and to
consider a vitamin D supplementif your levels are lower than
100 nanomoles per litre.
(06:39):
Tip number five is to focus onfolate.
So I want you to imagine folateas a hard-working construction
crew member for your eggs,responsible for building new DNA
proteins and even helping withdetoxification.
It's a really crucial player inthe growth and development of
your precious eggs.
Now here's the really excitingpart Research has shown that
(07:01):
women who take folate before IVFhave higher quality eggs.
So there's two really simpleways that you can ensure you're
getting enough folate.
The first is to consider takinga quality prenatal supplement
with at least 400 micrograms offolate ideally 800 micrograms
and in the form of natural foodfolate or folicic acid or
(07:25):
methylfolate, and you want to beavoiding synthetic folic acid,
and that's a topic for anotherday.
I'll go into that in anotherepisode.
Second thing, or second way youcan ensure you're getting enough
folate, is to include a varietyof folate rich foods in your
diet.
So women of childbearing ageneed 400 micrograms of dietary
(07:46):
folate daily, which increases to600 micrograms during pregnancy
.
It's really common for women tobe low in folate.
Some really great food sourcesinclude spinach, avocados,
brussel sprouts, legumes,oranges, peanuts, sunflower
seeds and broccoli.
Key takeaway from tip numberfive is to ensure you're getting
enough folate from both dietarysources and from a quality
(08:10):
prenatal supplement.
So to recap those five tips Tipnumber one take a CoQ10
supplement.
Tip number two is to up yourintake of omega-3 fatty acids.
Tip number three is to focus onzinc.
Tip number four boost yourvitamin D.
Tip number five is to focus onfolate.
And I want to throw in a bonustip let's not forget about the
role of quality sleep.
(08:31):
So melatonin, which is thesleep hormone.
It plays a really critical rolein safeguarding your eggs from
stresses and oxidative damage,and there is even some research
to suggest that supplementingwith melatonin during IVF may
boost pregnancy rates.
A melatonin supplement is notfor everyone.
Just want to repeat that again,it's not for everyone.
(08:52):
So I do recommend stronglyrecommend speaking to your
healthcare provider before evenconsidering a melatonin
supplement to ensure it is rightfor you.
But what I do recommend istrying to establish a consistent
sleep routine with seven toeight hours of sleep, to eight
hours of sleep per night and ina dark environment, to help
(09:15):
encourage your body's naturalproduction of melatonin.
So there you have it.
There's my top tips forpreparing for an egg retrieval.
I hope you found this helpfuland I'll catch you in the next
episode.
If you know of a fellow futuremama, please share this episode
with her and if you're lovingthe podcast, hit that follow or
subscribe button so that youdon't miss any new episodes.
(09:36):
For now I'm sending you lots ofbaby dust and I'll catch you in
the next episode.
Hey there, future mama, welcome to the Expert
Nutritionist podcast.
I'm Lacey Madden, fertilitynutritionist, and this is the
podcast for you if you'rewanting to optimize your egg
quality and fertility so thatyou can get pregnant and stay
pregnant, or increase your IVFsuccess, if you're needing a
little help from assistedreproductive technology.
In these bite-sized episodes, Iwill be sharing with you easy
(00:25):
to digest information andhelpful tips and tricks to
support you on your path tobecoming a mama.
Let's get into the episode.
In this episode, I'm going tobe sharing with you five tips to
help you best prepare for anegg retrieval.
So high quality eggs are morelikely to fertilize successfully
, develop into healthy embryosand increase the chances of a
successful pregnancy.
And it's no secret that as youage, both the quantity and the
(00:49):
quality of your eggs donaturally decline.
And I know that this is whyyou're listening to this episode
, because you know how importantthe quality of your eggs that
you do have left are headinginto an egg retrieval.
And I also know that you wantto feel as prepared and
confident as possible headinginto an egg retrieval so that
you can ultimately enhance yourchances of bringing a healthy
(01:10):
baby home.
So I'm going to be sharing withyou five tips to help you boost
your egg quality and preparefor an egg retrieval.
So tip number one is to take aco-Q10 supplement.
Coenzyme Q10, also known asco-Q10, acts as a vital
antioxidant that fights againstfree radicals and inflammation
in the body, and these freeradicals can affect egg quality
(01:31):
by damaging the DNA andimpairing normal function.
I also just want to quicklymention some really amazing
research with you, and I havelinked to this in the show notes
if you want to check it out andread more.
But one meta analysis thatincluded 449 infertile women
undergoing assisted reproductivetechnology showed that oral
(01:52):
co-Q10 supplementation helped toincrease pregnancy rates
compared with placebo or notreatment.
Another study with 299 womengoing through IVF or unexplained
infertility found that higherco-Q10 levels were linked to
better quality eggs and higherpregnancy rates.
And another study that included169 women with poor ovarian
(02:17):
response to IVF stimulationmedication found that taking
co-Q10 60 days prior to IVF cansignificantly improve egg
quality.
Pretty amazing, right?
So I again have linked to thatresearch if you want to check it
out.
So my key takeaway from tipnumber one is to consider taking
a co-Q10 supplement, and in theform of ubiquinol, as soon as
(02:40):
possible.
The earlier the better.
A co-Q10 supplement in the formof ubiquinol is far more
superior and effective atraising levels within the body
as opposed to ubiquinone, whichis the oxidized form of co-Q10.
And I've linked to someresearch to support that as well
.
So when it comes to dosage, agreat place to start is with 400
milligrams per day divided intotwo doses.
(03:02):
So 200 milligrams in themorning with breakfast and 200
milligrams in the afternoon withlunch.
But always consult with yourdoctor first before starting any
new supplements.
Tip number two up your intake ofomega-3 fatty acids.
So these omega-3 fatty acidsare vital for reproductive
health as they're loaded withantioxidant properties and can
(03:23):
help to reduce inflammationaround the reproductive organs,
and research has demonstratedthat a diet rich in omega-3s may
help to extend the reproductivelifespan of eggs and enhance
egg quality by supporting cellfunctioning and healthy DNA.
So some great sources ofomega-3, three that are easily
absorbed by the body includeoily fish like salmon, trout,
(03:46):
anchovies and sardines.
If you don't like seafood, orif you're allergic, or if you're
vegan, consider taking anomega-3 supplement.
My key takeaway from tip numbertwo is to consume a source of
cold water fatty fish at leasttwo times per week, or consider
an omega-3 supplement thatincludes both DHA and EPA, which
(04:07):
are forms of omega-3, if fishjust isn't your thing.
And tip number three is to focuson zinc.
Zinc is an essential mineral,plays a critical role in
antioxidant pathways and earlyembryo development, and
insufficient zinc levels beforeconception can disrupt key
processes during eggfertilization, resulting in
(04:30):
reduced egg quality,fertilization rates, embryo
development and pregnancyoutcomes.
And some food Foods that arerich in zinc include plant-based
options like quinoa, cashewsand lentils, and some
animal-based sources includeoysters, pork and crab.
And you want to be aiming forat least eight milligrams of
(04:51):
dietary zinc per day andchoosing a prenatal supplement
that contains more than 10milligrams of zinc to ensure you
are meeting your basic needs,because your body cannot store
zinc, so continuous dietaryintake is really necessary.
Key takeaway from tip numberthree is to consume zinc rich
foods daily and to choose aprenatal supplement with at
(05:12):
least 10 milligrams of zinc.
Really quickly wanted to letyou know that I have a free
resource for you.
It's my egg quality boostingstarter kit, and I know that you
want to get your hands on it,so you'll find the link to it in
the show notes.
Tip number four is to boost yourvitamin D.
So research has demonstratedthat optimal vitamin D levels
(05:34):
can positively influence thefollicular fluid, which is the
fluid that surrounds yourovaries and your eggs and
provides nourishment to yourimmature eggs.
And vitamin D can also help tosupport fertilization,
implantation, lowering the riskof miscarriage and supporting
IVF success.
Some really great dietarysources include eggs,
(05:54):
specifically the yolk, fish likesalmon, sardines, mackerel and
liver, and you can even boostthe vitamin D content of your
mushrooms by exposing them todirect sunlight for a couple of
hours.
So for optimal egg health andfertility, you want to be aiming
for vitamin D levels around the100 nanomoles per litre mark.
If your levels are low, you maywant to consider supplementing
(06:17):
with a vitamin D threesupplement, as opposed to
vitamin D two, because this willhelp to more effectively raise
and sustain optimal vitamin Dlevels.
So key takeaway from tip numberfour is to ensure you're
prioritizing vitamin D richfoods in your diet and to
consider a vitamin D supplementif your levels are lower than
100 nanomoles per litre.
(06:39):
Tip number five is to focus onfolate.
So I want you to imagine folateas a hard-working construction
crew member for your eggs,responsible for building new DNA
proteins and even helping withdetoxification.
It's a really crucial player inthe growth and development of
your precious eggs.
Now here's the really excitingpart Research has shown that
(07:01):
women who take folate before IVFhave higher quality eggs.
So there's two really simpleways that you can ensure you're
getting enough folate.
The first is to consider takinga quality prenatal supplement
with at least 400 micrograms offolate ideally 800 micrograms
and in the form of natural foodfolate or folicic acid or
(07:25):
methylfolate, and you want to beavoiding synthetic folic acid,
and that's a topic for anotherday.
I'll go into that in anotherepisode.
Second thing, or second way youcan ensure you're getting enough
folate, is to include a varietyof folate rich foods in your
diet.
So women of childbearing ageneed 400 micrograms of dietary
(07:46):
folate daily, which increases to600 micrograms during pregnancy
.
It's really common for women tobe low in folate.
Some really great food sourcesinclude spinach, avocados,
brussel sprouts, legumes,oranges, peanuts, sunflower
seeds and broccoli.
Key takeaway from tip numberfive is to ensure you're getting
enough folate from both dietarysources and from a quality
(08:10):
prenatal supplement.
So to recap those five tips Tipnumber one take a CoQ10
supplement.
Tip number two is to up yourintake of omega-3 fatty acids.
Tip number three is to focus onzinc.
Tip number four boost yourvitamin D.
Tip number five is to focus onfolate.
And I want to throw in a bonustip let's not forget about the
role of quality sleep.
(08:31):
So melatonin, which is thesleep hormone.
It plays a really critical rolein safeguarding your eggs from
stresses and oxidative damage,and there is even some research
to suggest that supplementingwith melatonin during IVF may
boost pregnancy rates.
A melatonin supplement is notfor everyone.
Just want to repeat that again,it's not for everyone.
(08:52):
So I do recommend stronglyrecommend speaking to your
healthcare provider before evenconsidering a melatonin
supplement to ensure it is rightfor you.
But what I do recommend istrying to establish a consistent
sleep routine with seven toeight hours of sleep, to eight
hours of sleep per night and ina dark environment, to help
(09:15):
encourage your body's naturalproduction of melatonin.
So there you have it.
There's my top tips forpreparing for an egg retrieval.
I hope you found this helpfuland I'll catch you in the next
episode.
If you know of a fellow futuremama, please share this episode
with her and if you're lovingthe podcast, hit that follow or
subscribe button so that youdon't miss any new episodes.
(09:36):
For now I'm sending you lots ofbaby dust and I'll catch you in
the next episode.
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