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Know Your Eggs: A Guide to Egg Health, Egg Freezing and What's Next
If you're 30-something, your Instagram feed probably looks a bit like ours here at femme HQ: full of life milestones - engagements, weddings, baby announcements. But lately, we've noticed something else creeping in alongside them: egg health and egg freezing content, popping up more and more. It's got us talking about why this is suddenly the topic everyone's discussing. Welcome to Know Your Eggs. Egg health and egg freezing are having a moment. From TikTok explainers to friends comparing AMH results over brunch, it's suddenly everywhere but a lot of the noise raises more questions than it answers. So we made Know Your Eggs: a guide that cuts through it, bringing together fertility science, nutrition and specialist expertise in one place. This blog covers the essentials: what egg health actually means how to support it what egg freezing really involves DOWNLOAD NOW Egg Health 101: What You Actually Need to Know When people talk about egg health, they're usually talking about two different things: egg count and egg quality - so what's the difference between the two? Egg count (also called ovarian reserve) refers to how many eggs you have remaining. Women are born with all the eggs they'll ever have — typically 1–2 million at birth, dropping to around 300,000 by puberty. That number naturally declines over time, with a sharper drop after the age of 35. Of that original supply, only around 300–500 eggs will ever actually be ovulated across a reproductive lifetime. Egg quality refers to how genetically "normal" an egg is, which affects its ability to fertilise and develop into a healthy pregnancy. Quality tends to decline with age too, but unlike count, it can be influenced by lifestyle and environmental factors. You can have a high egg count but lower egg quality, or vice versa - which is exactly why looking at just one number rarely tells the full story. Our bodies do such a great job of selecting high-quality eggs. — Maisie Hill, Period Power. Rather than framing this decline as a loss, Hill reframes it as proof of an incredibly selective process - your body working hard behind the scenes to put forward only the best-quality eggs for ovulation. What is ovarian reserve? Ovarian reserve is essentially your body's remaining "supply" of eggs. It's not something you can top up, but understanding where you stand can help you make more informed decisions about fertility planning, timing, and whether options like egg freezing might be worth exploring. AMH Testing, Explained Simply AMH (Anti-Müllerian Hormone) is a hormone produced by small follicles in the ovaries. A simple blood test can measure your AMH level, giving a general indication of your ovarian reserve - roughly how many eggs you likely have left. The key thing to remember: AMH reflects quantity, not quality. It's a useful clue, not a fertility score. A high AMH doesn't guarantee healthy eggs, and a lower AMH doesn't mean pregnancy isn't possible. It's one piece of the puzzle, best interpreted alongside other factors and, ideally, with guidance from a clinician. A few numbers worth knowing: You're born with roughly 1–2 million eggs, down to around 300,000 by puberty Only around 300–500 eggs will ever be ovulated in a lifetime Male factors contribute to roughly 40–50% of fertility challenges in couples — this isn't a one-sided story How to Improve Egg Quality: Start With What's on Your Plate Egg quality can be influenced by diet, supplementation and lifestyle. None of it needs to be perfect to make a difference. A Mediterranean-style diet, rich in antioxidants and healthy fats, is consistently linked with better assisted-reproduction outcomes and it's a common thread across the fertility research, from clinical studies to books like It Starts with the Egg. Even with a varied diet, stress, digestion and food quality can affect nutrient intake which is where targeted supplementation can help fill specific gaps. We love Ovum because their approach is backed by real science, 550+ clinical studies in fact, with formulas designed to support egg and reproductive health across that key 90-day window. 👉 Shop the Ovum Time to Conceive supplement here Use code KNOWYOUREGGS for 10% off. Download the Know Your Eggs guide to get more guidance on what to eat, what to cut back on, and a full fertility-friendly meal plan, plus the lifestyle tweaks (from plastics to alcohol to movement) that support egg quality day to day. It's a useful clue, not a fertility score. A high AMH doesn't guarantee healthy eggs, and a lower AMH doesn't mean pregnancy isn't possible. It's one piece of the puzzle, best interpreted alongside other factors and, ideally, with guidance from a clinician. A few numbers worth knowing: You're born with roughly 1–2 million eggs, down to around 300,000 by puberty Only around 300–500 eggs will ever be ovulated in a lifetime Male factors contribute to roughly 40–50% of fertility challenges in couples - this isn't a one-sided story Your Temperature Tells a Story Egg health isn't only about nutrition - understanding your cycle is part of the picture too. After ovulation, progesterone causes a small rise in basal body temperature (BBT) that stays raised until your next period, which is why overnight tracking (rather than a bedside thermometer) can help pinpoint ovulation and luteal phase length. SHOP TEMPDROP Egg Freezing, On Your Terms Life doesn't follow one script and family-building doesn't have to either. In England and Wales, the average age of someone having their first baby rose from 23 in 1970 to 29 in 2020 (ONS). And the numbers show it: according to the Human Fertilisation and Embryology Authority (HFEA), the UK's fertility regulator, egg freezing cycles nearly tripled between 2019 and 2023 — from 2,567 to 6,932 a year. The average age at freezing in 2023 was 35, with women returning to thaw and use their eggs at an average age of 40. As life timelines have become more varied, more women are exploring egg freezing, not as a last resort, but as an informed option. Less "last resort." More informed option — if you want it. Sources: HFEA, Egg Freezing: A Factsheet (hfea.gov.uk); Office for National Statistics. Elective vs Medical Egg Freezing Egg freezing involves collecting and storing unfertilised eggs for possible future use, giving people more flexibility around family-building or medical treatment. Elective egg freezing (more time + flexibility) Not ready to start a family Waiting for the right partner Career or personal timing Solo parenthood planning Gender-identity considerations Medical egg freezing (preserving options before care) Chemotherapy or radiotherapy Surgery that may affect fertility Conditions such as endometriosis Some hormone therapies Gender-affirming care pathways A future pregnancy is never guaranteed and outcomes can by influenced by your age at freezing, the number of mature eggs stored, sperm factors and future treatment. But the HFEA is clear that age at freezing (not age at use) is the single biggest factor in future success, which is why more people are choosing to explore it earlier. The Process, in Brief Egg freezing moves through three broad phases: an initial fertility assessment and specialist consultation (including AMH testing and a scan), a treatment cycle involving around 10–14 days of hormonal stimulation followed by a short egg-collection procedure, and finally rapid freezing (vitrification). In the UK eggs can be frozen for up to 55 years with consent renewed every 10. The full Know Your Eggs guide breaks this down step by step, including what to expect at each stage and how to prepare your body and mind for treatment. Egg Freezing: Quick Answers How many eggs should I freeze? There's no single magic number some clinics discuss ranges such as 15–20 mature eggs for a good chance of success, but it depends on age, ovarian reserve and individual goals. Curious about stimulation timelines, storage, and vitrification? The full Know Your Eggs guide answers the questions people ask most. Progress Over Perfection, Always Fertility is having a moment on social media right now - "fertility maxxing," endless supplement stacks, and no shortage of things you're apparently supposed to be doing. It's a lot. This guide is full of genuinely useful lifestyle tips - nutrition, sleep, supplements, tracking, and more - but none of it is meant to become another source of pressure. Stress itself can work against the very hormones and processes we've talked about here, so piling on guilt over an imperfect diet or a skipped supplement isn't doing you any favours. Think of this less as a checklist to nail perfectly, and more as a menu: pick what feels doable, make small changes where you can, and let go of the rest. Ready to take the next step? 📥 Download the full Know Your Eggs guide 🛒 Shop Ovum Time to Conceive — 10% off with code KNOWYOUREGGS
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Why 3 Months Really Matters to fertility by Ilana Garsin
How Long Does It Take to Improve Hormone Health and Fertility? When it comes to hormone health and fertility, one of the first questions I’m often asked is: “How long will it take before I see results?” The honest answer? It takes time, because your body works in beautiful, natural cycles. Why 3 months really matters The eggs you ovulate today actually began developing about three months ago. It takes roughly 90–100 days for an egg to mature before it’s ready for ovulation. So the lifestyle choices, stress levels, supplements, and acupuncture sessions you have now are influencing the egg you’ll release in three months’ time. You’re born with all the eggs you’ll ever have — you can’t create new ones — but what you can change is the environment those eggs develop in. Through acupuncture, nutrition, and reducing stress, you can improve blood flow, oxygenation, and hormonal balance, creating the best possible conditions for your eggs to mature and ovulate. You can also influence the uterine environment — ensuring your endometrial lining is thick, healthy, and receptive, ready to support implantation and early pregnancy. That’s why I recommend allowing at least 3–4 menstrual cycles when addressing hormonal or fertility issues. This gives your body time to rebalance, your hormones to regulate, and your reproductive system to respond. Acupuncture works with your body’s rhythm Acupuncture supports the body through these cycles, helping to: Improve blood flow to the ovaries and uterus Support healthy ovulation and implantation Balance hormones like oestrogen, progesterone, and FSH Reduce stress and calm the nervous system Improve sleep, digestion, and energy — all vital for fertility However, acupuncture isn’t a “quick fix.” Just as it takes three months to nurture an egg, it takes several cycles for acupuncture to create lasting changes in your hormonal patterns and reproductive health. Over these weeks, acupuncture gently retrains your body to function in a more balanced way — regulating cycles, improving flow, reducing PMS, and supporting better-quality eggs. Conditions acupuncture can help with Acupuncture can support a wide range of hormonal and fertility-related conditions, including: Irregular or absent periods (amenorrhoea) Painful or heavy periods (dysmenorrhoea, menorrhagia) Polycystic Ovary Syndrome (PCOS) and Polycystic Ovaries (PCO) Endometriosis High FSH or low AMH Unexplained infertility Thin or poor-quality endometrial lining Luteal phase defect or short cycles Recurrent miscarriage Thyroid-related fertility issues Perimenopause and menopause symptoms such as hot flushes, anxiety, insomnia, and mood swings Whether the issue lies with ovulation, egg quality, hormone imbalance, or stress, acupuncture works to restore communication between the body’s key systems — helping you feel more balanced, calm, and in tune with your natural cycle. The stress–hormone connection One of the most powerful (and often overlooked) influences on fertility is stress. When we’re under constant stress, our brain shifts into “survival mode.” The hypothalamus and pituitary gland, which act as your body’s hormonal control centres, reduce communication with the ovaries — known as the hypothalamus–pituitary–ovarian (HPO) axis. This can delay or even suppress ovulation, affect hormone levels, and disrupt your cycle. Acupuncture helps calm the stress response, balance cortisol, and restore that vital communication between brain and ovaries — allowing your body to return to a more regular rhythm. Many women notice more consistent cycles, improved mood, and better sleep once stress levels begin to settle. Don’t forget about sperm health Coincidentally, sperm also follows a similar timeframe. Although sperm are made fresh every day, it takes around three months for sperm to fully mature. That means the steps your partner takes now — through acupuncture, supplements, nutrition, and lifestyle — will influence the quality of his sperm three months down the line. Supporting both partners together often leads to much better fertility outcomes. Track your progress with BBT During this time, tracking your Basal Body Temperature (BBT) can be a wonderful tool. By noting your temperature daily, you can start to see clear signs of ovulation, hormone shifts, and improvements in your cycle health. Many of my patients find it empowering to actually see the changes happening as their charts become more balanced. See Product Supplements and self-care for three months These same three months are also the perfect window to support your body with good-quality supplements, nourishing foods, and restorative rest. Think of it as a 90-day investment in your future fertility and hormone health. Every acupuncture session, every supplement, and every good night’s sleep adds up to the changes you’ll see in a few months’ time. Find the perfect fertility supplement for you Menopause and hormonal balance take time too The same principle applies to perimenopause and menopause. Hormonal shifts during this stage don’t happen overnight — and neither does balance. Acupuncture helps ease symptoms like hot flushes, night sweats, anxiety, poor sleep, and mood changes, but it works best when given time to regulate your body’s feedback systems. With consistency, patience, and care, most women notice gradual, sustainable improvements rather than quick, short-lived fixes. Patience brings results Whether you’re trying to conceive, regulate your periods, or manage menopause symptoms, patience and consistency are key. Just as you wouldn’t expect to feel fit after one visit to the gym, your hormonal system also needs time to respond and reset. By committing to 3–4 cycles of acupuncture, tracking your cycle, supporting yourself with the right supplements, and giving your body space to heal, you’re laying the foundations for lasting hormonal balance and fertility health. Your body is always working for you — sometimes, it just needs the time and support to show it. Thank you Ilana Thank you so much, Ilana, for sharing your insight, wisdom, and guidance on why the first three months truly matter. Your thoughtful perspective and expertise have made this blog possible, and your voice brings clarity, inspiration, and encouragement to every reader. I’m deeply grateful for your generosity in contributing your knowledge and for helping others recognize the power of patience, consistency, and self-trust. About Acupuncture in St Albans | Holistic Healing | Acupuncture by Ilana Ilana Garsin Ilana GarsinI has been an acupuncturist for over 15 years working from her lovely garden clinic in the village of Bricket Wood, in St Albans, just 5 minutes from Radlett and easily accessible from the M25, M1, A414 and A405.Although llana work's with patients with a variety of issues, She has a special interest in fertility, pregnancy menopause and pain management.
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Egg & Sperm Quality: The Hidden Key to Fertility Health
Fertility isn’t just about timing it’s about quality. During National Fertility Awareness Week, we’re shining a light on one of the most overlooked aspects of conception: egg and sperm health. Whether you’re actively trying to conceive or planning for the future, understanding how lifestyle, nutrition, and targeted supplementation affect reproductive cells can make a big difference. Why Egg Quality Matters A woman is born with all the eggs she will ever have around one to two million. Over time, that number and quality naturally decline. By the mid-30s, fewer eggs are released, and the likelihood of chromosomal abnormalities increases, which can affect conception and pregnancy outcomes. The good news? Egg quality can be supported with lifestyle changes and fertility-focused supplements. Tips to Support Egg Health Nourish your body: Antioxidants like vitamins C and E, selenium, and CoQ10 protect eggs from oxidative stress. Balance blood sugar: Whole foods, lean proteins, and healthy fats stabilise hormones and support ovulation. Reduce toxins: Limit alcohol, smoking, and environmental toxins like BPA. Prioritise rest & stress management: Chronic stress can impact ovulation and hormonal balance. Supplements like Ovum are designed to provide essential vitamins, minerals, and antioxidants to support egg quality and reproductive health. Femme Health Pre-Conception & Ovulation Support Supplement, formulated to nourish your body for conception. Sperm Health: More Than Just Count Sperm quality isn’t only about quantity it’s about motility (movement), morphology (shape), and DNA integrity. Research shows that sperm health can change within about three months, as that’s how long new sperm take to develop. Ways to Boost Sperm Quality Maintain a healthy weight: Excess body fat can affect testosterone and sperm production. Fuel up: Zinc, folate, vitamin D, and omega-3s support sperm quality. Stay cool: Avoid excessive heat from laptops or saunas on the lap area. Cut back on toxins: Smoking, heavy alcohol use, and recreational drugs can harm sperm DNA. The Power of Preconception Care Preconception health isn’t just for those ready to conceive today it’s a form of body literacy. Understanding your fertility empowers you to make informed choices about your health, family planning, and overall wellbeing. Consider fertility testing or consultations to learn more about: Ovarian reserve testing (AMH, FSH, AFC) Semen analysis Hormone balance panels Nutritional and lifestyle assessments Supplements like Ovum Femme Health Pre-Conception & Ovulation Support can complement these lifestyle and testing strategies, providing targeted nutrients to support both egg and sperm quality. Key Takeaway Both Egg & Sperm Quality are vital to conception, and both can be nourished through lifestyle, diet, and supplementation. Nutrition, stress management, and targeted vitamins play powerful roles in protecting reproductive health. This National Fertility Awareness Week, let’s normalise conversations around fertility because awareness is the first step to empowerment. Because fertility health is whole-body health.
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Which Fertility Supplement Is Right for You? A Deep Dive into Proceive Max, Artah Enhanced Fertility, Proceive Women, and Ovum
When you’re trying to conceive, choosing a fertility supplement can feel a bit like online dating; lots of promising profiles, plenty of attractive qualities, but which one is truly “the one” for you? To help cut through the noise, we’ve compared four popular choices; Proceive Max Women, Artah Enhanced Fertility, Proceive Women, and Ovum (Time to Conceive) so you can see how they stack up in terms of ingredients, focus, and best-fit scenarios. Let femme help you to choose the best fertility supplement; we're here to make you feel supported and empowered on your fertility journey. Proceive Max Women: The All-Rounder for Maximum Support If you’re over 35, have been trying for at least 12 months, or simply want the most comprehensive formula on the shelf right now, Proceive Max is like the deluxe, fully-loaded fertility supplement model. What’s inside: A broad amino acid profile (L-Arginine, L-Carnitine, L-Citrulline, L-Glutamine and more) High antioxidant support (CoQ10 70 mg, Vitamin C 400 mg, Vitamin E 200 mg) Methylated folate for optimal supplement absorption A generous spread of minerals (Zinc, Selenium, Magnesium, Calcium, Iron) Why choose it: Best suited for women 35+ or those who’ve been trying to conceive for more than a year Offers the widest nutrient coverage, including lesser-seen amino acids that can support egg quality and hormonal balance Ideal if you prefer a one-and-done fertility supplement sachet rather than multiple pills Artah Enhanced Fertility: The Nutrient Powerhouse with a Wellness Edge Artah’s Enhanced Fertility feels like the “nutritionist-approved” fertility supplement choice, with not just the standard fertility nutrients, but also a whole squad of plant compounds and eye-health carotenoids (hello lutein and zeaxanthin). What’s inside: Choline for cell membrane and brain development support CoQ10 and Alpha Lipoic Acid for mitochondrial and egg health A broad vitamin/mineral base including Vitamin K2, Magnesium, Iodine, and Methylated B vitamins Antioxidants like lutein and zeaxanthin, which may also protect reproductive cells from oxidative stress Why choose it: Great if you’re looking for a fertility supplement that doubles as a comprehensive wellness multi-vitamin Perfect for those who like the idea of additional phytonutrients alongside fertility supplement basics Good choice if you want long-term nutrient coverage from preconception through early pregnancy Proceive Women: The Balanced Starter for Under-35s Think of Proceive Women as Proceive Max’s younger and more relaxed sister; a little lighter on the extra ingredients, but still well-equipped to support fertility and conception for those who don’t need the “max” fertility supplement approach. What’s inside: Core amino acids like L-Arginine and L-Carnitine (lower doses than Max) CoQ10 at a moderate 25 mg Methylated folate, iron, zinc, selenium, and a range of B-vitamins Balanced antioxidant and mineral profile Why choose it: The best fertility supplement for women under 35 with no known fertility concerns Ideal if you want targeted fertility nutrition without going overboard A more budget-friendly fertility supplement option while still covering all key fertility nutrients Ovum (Time to Conceive): The Antioxidant Heavy-Hitter If your fertility focus is all about egg quality, Ovum is the fertility supplement equivalent of a targeted treatment plan. It’s antioxidant-rich, with particular emphasis and research on mitochondrial health and protecting egg cells from oxidative damage. What’s inside: CoQ10 at an impressive 200 mg — one of the highest doses available on the market Alpha Lipoic Acid (600 mg) and N-Acetyl Cysteine (600 mg) for cellular protection Methylated folate, Vitamin C, Vitamin E, zinc, selenium, and other essential fertility nutrients Why choose it: Ideal fertility supplement if you want maximum antioxidant support for egg health Particularly relevant for women over 35, those with a known diminished ovarian reserve, or where oxidative stress is a concern (e.g. certain fertility conditions) A strong choice if you’re already taking a general multivitamin and just want a fertility-focused antioxidant boost How to Choose Between Them Your choice of fertility supplement will come down to your age, fertility history, and personal priorities: 35 or older / TTC for 12+ months: Proceive Max or Ovum are your strongest contenders Looking for a whole-body wellness formula: Artah Enhanced Fertility Under 35 with no known issues: Proceive Women Focused purely on egg quality: Ovum It's important to remember that most fertility supplements offer the building blocks you need for conception and pregnancy; but there are some key differences which mean a particular fertility supplement might work better for your specific fertility journey. Final word on Choosing a Fertility Supplement: Supplements aren’t magic bullets, but the right formulation can help ensure your body has everything it needs to support conception. Whichever fertility supplement you choose, pair it with a balanced diet, good sleep, regular movement, and stress management — because no capsule can replace a healthy lifestyle. Laura Cartwright Laura Cartwright is one of the founders of femme health. Having worked in the diagnostics industry for over 15 years, Laura is passionate about improving women's health, to create an equitable and forward-thinking landscape which proactively supports health outcomes.
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In The Press
Simplify Your Fertility Tracking with Tempdrop
Take the guesswork out of cycle tracking with Tempdrop, the smart wearable thermometer that fits seamlessly into your routine. Designed to learn your unique patterns, it provides accurate, reliable insights without the hassle of early wake-ups or daily charts.