Understanding egg quality in younger women – the guide to action if you’re in your 20s (or early 30s)

So often when talking about fertility, we hear about declining egg quality as women age. However, challenges with egg health can occur in younger women too, including those in their 20s and early 30s. 

This raises important questions – what could be causing poor egg quality in younger women? What can be done to improve it? And, is it still possible to conceive?  

With top tips for at-home strategies from Zita West and team, today we’re exploring the factors affecting egg quality in younger women – again, think 20s and early 30s – and outlining the key signs to watch for.  

Looking for the Zita West discount code? TRB readers get 10% off the entire Zita West supplement range (US and UK), with code TRB10* at checkout.

What factors may affect egg quality in younger women?

With over 20 years of experience in fertility supplement development – and over 40 as a midwife – Zita West is my go-to for egg health quick wins. Picking up on today’s topic, Zita notes that when it comes to egg quality,  “challenges aren’t just tied to age. They can sometimes occur in women in their 20s or early 30s. Quite often, we see factors like underlying health conditions, lifestyle habits, and environmental influences contributing.

Conditions like PCOS, endometriosis, or autoimmune disorders can disrupt hormone balance or ovulation, impacting egg health. So we need to look into those. And then you might layer in a deep-dive on lifestyle elements, including diet, stress, and exposure to endocrine-disrupting chemicals (EDCs) found in plastics or certain cosmetics – these may also play a role. And for some, genetic predispositions or prior surgeries involving the ovaries may be contributing factors.”

While these challenges can seem daunting, Zita’s focus remains on awareness and proactive steps, when supporting women who are trying to conceive. She says,

“Supporting your body with targeted nutrition, stress management, and reducing exposure to harmful toxins are all steps toward improving egg health. And, understanding these influences empowers you to take charge of your reproductive wellbeing in partnership with healthcare professionals. This isn’t either/or – it’s integrative, positive action that’s proven to support your fertility goals.”

Deep-diving the possibilities

When talking about egg quality, we’re referring to the health and viability of our eggs. While age is the most well-known factor, younger women can face challenges too. Here are some potential causes: 

1. Genetics and underlying health issues

Some women may inherit genetic risk factors, which can impact ovarian function and egg quality. Conditions like endometriosis, Polycystic Ovary Syndrome (PCOS), and autoimmune disorders are also significant contributors. These conditions can interfere with ovulation, or the cellular health of our eggs.

2. Lifestyle and environmental toxins

Exposure to endocrine-disrupting chemicals (EDCs) – found in plastics, pesticides, and many toiletry and beauty products – can harm hormone balance, affecting egg development. Additionally, lifestyle factors like smoking, excessive alcohol consumption, and poor diet can all take an early toll.

3. Stress and medications

Think of it as a ‘cascade effect’ – chronic stress can lead to elevated cortisol levels, which may in turn disrupt reproductive hormones. 

Similarly, certain medications, such as chemotherapy drugs or those that suppress ovulation, can impact egg health.  Do pick up with your doctor or medical team, if you’re concerned about a medication or treatment pathway, and how it may impact your fertility.

4. Weight management and insulin resistance

Being overweight is linked to hormonal imbalance and inflammation, which can impact egg quality. Insulin resistance, often associated with PCOS, can also interfere with the ovulatory process.

5. Ovarian surgery and structural issues

Surgeries affecting the ovaries or structural conditions – like a blockage in the fallopian tubes – can lead to a diminished ovarian reserve (DOR), or poor egg quality.

Age 20, 30 and into age 35 – what should we bear in mind?

In a very broad grouping, women in their 20s and early 30s are generally considered to have optimal fertility. But as we know, general statements about our fertility – especially when we aren’t ticking the ‘normal’ boxes – can be frustrating. 

Lifestyle, environmental and health factors can lead to egg quality issues even at these ages. As part of their cutting-edge supplement design and development, team Zita West have put together these egg quality watch points to have in mind, by age:  

• In your 20s: Poor nutrition, stress, and exposure to toxins are key aspects to begin weeding out – particularly if you’re concerned about egg health, or any of the potential factors covered above.
• At 30: Early signs of reduced egg quality may appear, especially for women with underlying conditions like endometriosis or PCOS. Now (or earlier) would be a good time to get at the root causes for these, with your doctor.
• At 32-35: This period often marks the beginning of a natural decline in fertility for some women, but lifestyle and dietary adjustments can play a pivotal role in maintaining egg health.

Symptoms to watch for (if you’re concerned)

How do you know if your egg quality might be compromised? While egg quality can’t be directly measured, certain indicators can offer vital clues:  

• irregular periods: this can suggest a hormonal imbalance, which can affect ovulation. 
• difficulty conceiving: if you’ve started trying for a baby and are concerned – and especially if you’re navigating recurrent miscarriages – poor egg quality may be contributing to chromosomal abnormalities.
• unexplained infertility: if all your numbers and test results are coming back in the green, egg quality may still be a factor.

Can you improve egg quality?  

Here’s the good news – absolutely! In many cases – and particularly in your 20s and early 30s – there’s so much you can do easily at home, to work on your egg quality.

Here are a few top tips, from Zita West and team.

1. Nutrition and Supplementation

A nutrient-dense diet is key for optimised egg health. Focus on:  

• Antioxidants: Found in berries, dark chocolate, nuts, veggies and fresh herbs – plus so many other foods – antioxidants help protect eggs from oxidative stress. 
• Healthy fats: Omega-3s – found in oily fish and flaxseed – support our cellular health, which is crucial for healthy eggs.
• Folate and vitamin D: These are essential for reproductive health – find them wrapped into one NHS essentials bundle, or in our Ultimate Egg Health Pack.

Supplementation can be really pivotal, when working specifically to optimise your egg health. Alongside folate (the active form of folic acid) and vitamin D, our Ultimate Egg Health Pack offers a comprehensive blend of nutrients tailored to support egg health. We need to call out CoQ10 here – particularly in its Kaneka Ubiquinol form – which is renowned for enhancing mitochondrial function in eggs. 

Watch this video for lots of expert guidance on using CoQ10 effectively for egg health and an overall powerful antioxidant boost. 

2. Reduce toxin exposure

Switching to natural cleaning products, avoiding plastic containers, and choosing organic produce can help limit exposure to those invisible but highly impactful EDCs.  

3. Prioritise stress management

Practices like yoga, mindfulness and meditation, plus gentle daily exercise can support hormonal balance and overall wellbeing.  

4. Maintain a healthy weight

Maintaining a healthy body mass index (BMI) can improve hormone balance, particularly in women with PCOS or insulin resistance.  

5. Exercise your way

Aim for gentle to moderate activity, to support circulation and overall health without over-exercising. We’re aiming for hormone balancing moves here, and getting the blood pumping, without stressing our bodies out.

Is it possible to conceive with poor egg quality?

While poor egg quality may make conception more challenging, it doesn’t mean it’s impossible. Many women successfully conceive with the help of lifestyle changes, supplements, or assisted reproductive technologies (ART) like IVF.  

IVF often involves advanced techniques such as ICSI (Intracytoplasmic Sperm Injection), which can increase the chances of fertilisation even when egg quality is a concern. Consult a fertility specialist for clarity here, and tailored options.

When might I see results?

While it’s impossible to reverse egg ageing, improving the quality of maturing eggs is something we can aim for – especially in our 20s and early 30s. 

Remember, our eggs take around 90 days to mature, so committing to a three-month period of focused lifestyle changes can really help focus and boost your efforts, if you’re planning for a baby.

Zita’s top tips

Looking to boost your egg quality in your 20s or early 30s? Here are five key focuses to keep front of mind, built across Zita West’s 20 years of supplement development experience.

1. Commit to 90 days of nutritional support: Use supplements targeted for egg quality and fill your meal planning, shopping lists and food choices with fresh, whole foods.  
2. Detox your environment: Limit exposure to EDCs wherever possible.  
3. Work on your stress levels: From yoga and exercise to curling up with a good book by 10pm, incorporate activities that make you feel good into your daily routine.  
4. Keep a record: Building a concise list of symptoms or things that you notice over time can help you put together a clear picture, and support any future diagnosis with a specialist. 
5. Work with a specialist: If you’re concerned about something in particular – from PCOS to endometriosis, maintaining a healthy weight or other issues – seeking help in your 20s and early 30s is a really positive step.

Understanding these key factors – even in your 20s and early 30s – can empower you to make informed choices. Whether it’s improving your diet, adopting healthier lifestyle habits, or exploring supplements like CoQ10, proactive steps can support your reproductive health and increase your chances of a successful conception. 

Keen to get started? Pick and choose from the Zita West supplements range for support specifically designed to work on egg quality, while you prepare for conception. Use the code TRB10* for an exclusive 10% off. 

*TRB10 is valid once per customer only. Excludes subscription purchase. This offer cannot be used in conjunction with any other offer. Zita West terms of the site apply.