6 tips to boost egg quality, before you freeze

Eloise Edington  |   6 Oct 2022

Maybe you’re thinking about having kids. One day, but not right now. If so, freezing your eggs might be at the back of your mind. More as an insurance policy, than something more urgent. There’s so much content around egg health. And for good reason – it’s such a crucial part of your fertility. But what about tactics to boost egg health, before freezing? Are there any tips and tricks to improve quality in the run-up to hitting the storage button? 

Beli have created an award-winning prenatal supplements line (for men and women), targeting key points on your TTC and postnatal journey. Their product development team have the 101 on specific advice for a strategic egg health boost, so we pinned them down for some top tips. 

Prepping eggs for freezing – key factors

  • Egg freezing is expensive, so it’s worth ensuring your eggs are in top condition, before you go for it 
  • Science shows that lifestyle factors do have an impact on egg quality 
  • Targeted supplements are proven to successfully boost and nourish egg health, over time 

Let’s start with the facts. Egg freezing – technically referred to as oocyte preservation – is no small thing. It can cost between $10,000 and $20,000 per cycle, and that’s without factoring in storage. The average egg freezing patient can spend anywhere from $30,000 to $40,000 depending on location. 

But we know from personal experience, and what our TRB community tells us, this is about insurance, and giving ourselves options for the future. It’s about preserving fertility, doing what we can during peak fertility years to have a family when we’re in the right place, family or career-wise, or depending on other circumstances.

Whatever your reasoning, if you’re seriously looking into egg freezing it makes sense to lay the very best groundwork. As Beli put it, a few months of doing the right things now, plus a bit of micronutrient focus and adding a pin-point targeted supplement, can dynamically change your egg health. 

Here are the specific things Beli recommend, to boost egg quality.

1. Scrap the bad habits


You’re aware that women are born with all the eggs they’ll ever have. And yes, quality and quantity decline with age. But smoking accelerates diminished ovarian reserve, plus premature aging. The toxins found in tobacco products also damage ovarian follicles. Amazingly, research does show that even serious smokers can improve their fertility outlook after a year of non-smoking. So ditch the habit as soon as possible, if you’re looking to freeze your eggs at peak condition. 


Try to be conservative, when it comes to alcohol. Routine, heavy drinking has long been shown to have an impact on male and female fertility, but there’s not much known about the effects of alcohol on egg freezing outcomes. A little mindful indulgence here and there is fine, but binging and drinking to excess should be off the table.  

2. Optimize your nutrition

Our egg health does decline with age, but recent studies show that targeted nutrition can have a direct, positive impact. This isn’t as simple as ‘eating clean’, however. Studies focus on specific changes like prioritizing a protein-rich, low-carb intake, paired with full-fat dairy products. Cut back as much as possible on trans fats and processed carbohydrates and sugars. 

In your shopping basket, focus on animal proteins, going for grass-fed meats where possible, plus free-range eggs and wild-caught fish. Your plate should also feature high-quality fats – think avocados and extra virgin olive oil – and a rainbow of fruits and vegetables. Finally, remember to hydrate with lots of water. 

3. Be smart with supplements

A high-quality prenatal vitamin can help to fill significant gaps in your diet (although we do say, you can never out-supplement a poor lifestyle!)

Egg health vitamins and nutrients to focus on include vitamins B6, B12, E, K2, and folate. These can regulate hormone balance and protect against oxidative stress, all helping to nourish egg health. Magnesium, iron, and vitamin D are highly beneficial too, and collagen is starting to pop up in studies as an all-round fertility support. 

beli prenatals

A targeted prenatal supplement, like Beli for Women, gives you the reassurance that all the key nutrients are present, correct and accounted for. Because, as Beli say, let’s be real – the perfect diet is pretty hard to maintain, in real life. 

4. Take a good (calm) look at your stress

A certain amount of stress is unavoidable, especially at this fast-paced point in life. But do what you can to reduce your load, if you’re preparing for egg-freezing. Stress hormones like prolactin and cortisol can impact egg production, and even small lifestyle changes can help you get a handle on the tension. From yoga and walking to meditation and knocking a few commitments off your list, it’s all helpful. 

5. Exercise, but listen to your body

Take a look at our recent exercise for your cycle guide, for the 101 on different exercise plans and ideas to support each phase of the menstrual cycle. Over-exercising has a direct impact on our hormonal health – a key factor in our egg production and maturation process – so listen to your body. 

If you’re a die-hard HIIT devotee, soften things up a bit. We want to avoid pushing to the max at this time, and instead follow guidance to keep exercise to no more than five hours a week, for optimized fertility.

golden egg fertility

6. Reduce toxin load

In this wonderful but increasingly dirty world we live in, toxins are, unfortunately, everywhere. From our makeup to the foods we eat, washing detergent, the coating on paper receipts (yep!), water bottles and more, they’re found in so many things and almost impossible to avoid. 

And yes, they have a proven, negative impact on egg quality. But we don’t live in a bubble (and doing so wouldn’t be great for our health anyway), so the best plan is to limit exposure where possible. Swap your plastic water bottle for stainless steel or glass. Go for a toxin-free mani-pedi, or skip it altogether. Choose local, organic produce where you can. It all makes a real difference, added together.

Our takeaway

For anyone who’s seriously considering egg freezing, it makes real sense to focus on nourishing and supporting your body from three to six months out. A lot of it is the same as the advice given to people looking to boost their overall fertility – but with a few specific, targeted tweaks for egg health. 

Lifestyle habits play a huge role, and many of them are easy to action, right now, at home. Your overall fertility will get a boost too. And in a world where so much money gets spent on treatment, it’s worth getting the fundamentals in tip-top condition, before you get going. 

Ready to up your supplement game? TRB readers get an exclusive 15% off at Beli with code TRB15. Stock up now for a fertility-supporting boost.

Stay in the loop on egg health with the weekly TRB newsletter, packed with tips, cutting-edge research round-ups and the products and services to know about, on your TTC journey.

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