Diet and egg quality: what the evidence says
By the MyBabyBridge editorial team · · Last reviewed · 2 min read
A balanced diet supports overall health before pregnancy, but no diet has been proven to improve egg quality. Here is what the evidence does and does not show.
General healthy eating before pregnancy
ACOG recommends eating a healthy diet, taking a prenatal vitamin with folic acid, getting regular exercise, and reaching and maintaining a healthy weight before pregnancy. Folic acid is recommended starting at least one month before pregnancy to help prevent certain birth defects.
Blood sugar and carbohydrates
Choosing whole grains such as brown rice, quinoa, and wholemeal bread over sugary and highly processed foods is part of a healthy diet. For people with insulin resistance, such as some people with PCOS, managing blood sugar and weight is often part of treatment, which your doctor can guide.
The Mediterranean diet
The Mediterranean diet, rich in vegetables, fruit, whole grains, legumes, fish, and olive oil, is often recommended for general health. Some studies suggest an association between following it and better fertility outcomes. However, a 2023 systematic review and meta-analysis concluded that current evidence is insufficient to support using it as a clinical fertility treatment.
Practical takeaways
- Base meals on vegetables, fruit, whole grains, legumes, and lean protein, including fish.
- Limit sugary drinks and highly processed foods.
- Take a prenatal vitamin with folic acid if you are trying to conceive.
- If you have an inflammatory, autoimmune, or metabolic condition, ask your doctor or a dietitian for tailored advice.
Diet can support your overall health, but it cannot reverse age-related changes in eggs. If you have been trying to conceive without success, see a fertility specialist.