As more Thai couples and individuals consider starting families later in life, questions about fertility—especially egg quality—are on the rise. Popular wisdom and online advice often tout lifestyle tweaks, diets, or supplements as the magic keys to improving fertility. But does the science back up these claims? According to a comprehensive review of recent research, including a widely cited article from SELF and several new studies in 2024, the answer is nuanced. While age remains the single most influential factor, certain everyday habits may indeed nudge the odds—though not as much as many would hope.
The crux of the matter is that egg quality, not just quantity, plays a crucial role in whether someone can become pregnant and have a healthy baby. High-quality eggs typically have the correct number of chromosomes and robust mitochondria—the cell’s “powerhouses”—to support proper fertilization and embryonic development. Age is the most significant determinant: as women grow older (particularly after 35), both the number and quality of eggs sharply decline due to accumulated DNA mutations, leading to a higher risk of infertility, miscarriage, or chromosomal abnormalities such as Down syndrome (SELF; Frontiers in Endocrinology, 2024). Medical conditions such as endometriosis and PCOS, and certain treatments like chemotherapy, can also negatively impact egg quality.
So, can you really “boost” egg quality through lifestyle? Emerging research suggests certain behaviors can make a difference, albeit within the unchangeable context of age and genetics. For instance, habits that increase oxidative stress—an imbalance caused by harmful molecules known as free radicals—can damage both the DNA and mitochondria in eggs. Smoking, excessive alcohol consumption, skipping sleep, substance abuse, and diets high in processed sugars all contribute to this stress, potentially making it harder to get pregnant or carry a healthy pregnancy to term. Conversely, cutting back on these behaviors reduces risk, with experts noting that the effects are “dose-dependent”—so moderation matters as much as abstinence (SELF).
On the positive side, what you eat and how you move can support egg health. The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, nuts, olive oil, and lean proteins like fish and poultry, is often cited for its fertility benefits. Its abundance of antioxidants may help fend off free radicals, while key nutrients—B vitamins (especially folate), iron, selenium, and omega-3 fatty acids—support egg maturation. Some human studies link adherence to this diet with greater success rates in IVF and other fertility treatments, particularly in women under 35. Importantly, though, not all research finds clear benefits, and isolating the diet’s specific effects from other lifestyle habits is complex (Frontiers in Endocrinology, 2024).
Sleep is another underappreciated factor. A detailed Japanese study of couples undergoing IVF found that women who slept at least 7 hours a night had better pregnancy outcomes. Less or far more sleep, on the other hand, was linked to reduced fertility. In the same study, frequent use of olive oil—a Mediterranean diet staple—also correlated with improved outcomes, particularly embryo implantation (Frontiers in Endocrinology, 2024).
Physical activity, especially moderate exercise, can improve overall fertility by reducing inflammation and supporting healthy ovulation cycles. While direct links between exercise and egg quality are less definitive, some evidence suggests that active lifestyles contribute to healthier ovarian function, partly by revving up mitochondrial efficiency in eggs. Experts caution against excessive exercise, however, as overtraining can disrupt hormone balance and menstrual regularity (SELF).
Supplements are a gray area, complicated by limited regulation and inconsistent research. Some, like CoQ10 (a mitochondrial antioxidant), omega-3 fatty acids, and vitamin D, have shown promise in animal studies or small human trials. For example, CoQ10 supplementation has been linked with improved embryo quality and higher pregnancy rates in women undergoing fertility procedures, but strong cause-and-effect evidence remains elusive in humans. Vitamin D may boost endometrial thickness, slightly improving embryo implantation, while omega-3s may help with overall reproductive health. Nonetheless, most fertility specialists recommend getting nutrients from food rather than pills and remind patients that supplements should only be considered after consulting a doctor. Importantly, all agree that starting a daily folic acid supplement (at least 400 micrograms) before conception is universally recommended to prevent neural tube defects in the fetus (SELF; Oasis Fertility).
For Thai readers, this trend toward evidence-based fertility is especially relevant. Thailand’s birth rate has dropped to historic lows, with more couples delaying parenthood into their 30s and 40s. This shift poses real challenges for natural conception. The lessons from global research align well with Thai culture’s evolving eating habits—fusion menus can easily include more Mediterranean elements, local fish, fresh herbs, and healthy fats like rice bran or olive oil. Meanwhile, traditional Thai health practices like moderate-intensity exercise and community support echo key recommendations for fertility health. However, less healthy trends—rising obesity, late-night work culture, buzzy drinking scenes, and high rates of secondhand smoke exposure—are all risk factors that deserve attention.
Culturally, fertility is often intertwined with ideas of destiny (บุญ, bun), family obligation, and even superstitions. But science suggests that, beyond the uncontrollable (such as age and genetics), practical factors can—and should—be considered. The new research also highlights male partners’ roles: male smoking and BMI affect treatment outcomes, yet they are often neglected in the Thai fertility conversation. Couple-based lifestyle improvements may maximize success and reduce stress, which researchers have also linked with better chances of conception—psychosocial support counts (Frontiers in Endocrinology, 2024).
Looking ahead, experts foresee more research into exactly which elements of the Mediterranean diet or which nutrient mixes have the strongest influence, as well as deeper studies on how lifestyle interacts with ART (assisted reproductive technology) outcomes. For now, if you are considering starting or expanding a family, the most evidence-based recommendations are:
- Prioritize a balanced, mostly plant-based diet—think Mediterranean, but use local Thai vegetables and healthy oils if possible.
- Avoid smoking, limit alcohol, and moderate sugar and processed foods. (And encourage your partner to do the same.)
- Aim for at least 7 hours of quality sleep per night.
- Engage in moderate, consistent physical activity.
- Begin folic acid supplementation at least three months before trying to conceive.
- Don’t delay seeking fertility advice: if you are over 35 or have known reproductive health issues, consult a reproductive endocrinologist early. Time, katai wa, remains the most critical factor.
- Remember that managing stress, finding community support, and maintaining a positive outlook can make the journey easier—even if not all outcomes can be controlled.
Ultimately, while no lifestyle change can turn back the clock or guarantee pregnancy, informed choices offer Thai families a low-risk, high-reward chance to support reproductive health, improve ART success rates, and foster well-being through the “fertility marathon.” อย่ากังวลเกินไป—just take each positive step, and seek trusted medical guidance along the way.
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