Optimizing Mitochondrial Function for Fertility

Let's dive into optimizing the mitochondrial function of oocytes.

Oocytes are the immature egg cells found in the ovaries of females. They are crucial for reproduction, as they have the potential to develop into mature eggs that can be fertilized by sperm to create an embryo. Women are born with all of the oocytes we will ever have in our lifetime!

We know that mitochondria is the energy-producing organelles of the cell, including in oocytes. With eggs in high demand for energy during fertilization and early embryo development, mitochondrial function plays a crucial role in the egg quality and fertility. Over time, as women age, the mitochondria become less efficient, contributing to a decline in fertility and egg quality.

Oocyte mitochondria are essential for supporting early embryonic development for two main reasons. First, glycolysis is limited during oocyte maturation and the early stages of preimplantation embryo development, up to the blastocyst stage. Secondly, mitochondrial replication is suppressed, and the mitochondrial DNA count remains unchanged from metaphase II oocytes to the hatched blastocyst stage. As a result, mitochondria from the oocyte are the primary source of ATP during preimplantation embryonic development.

To optimize mitochondrial function in oocytes, focusing on lifestyle changes can make a big difference.

1. Nutrient-Rich Foods: focusing on antioxidant-rich foods like fruits, vegetables, nuts, and seeds to help combat oxidative stress, along with omega-3 fatty acids from sources like fatty fish, walnuts, and flaxseeds to reduce inflammation and support cellular health.

2. Low-Glycemic Diet: whole grains, lean proteins, and healthy fats can help stabilize blood sugar levels, reducing oxidative stress and inflammation, which benefits overall fertility.

3. Regular Exercise: moderate aerobic activities like walking or swimming promoting mitochondrial biogenesis and strength training improving insulin sensitivity. It’s important to avoid overtraining, as excessive exercise can increase oxidative stress.

4. Managing Stress: high cortisol levels can negatively impact mitochondria. Practices like meditation, mindfulness, or even just carving out time for yourself to relax can help.

5. Quality Sleep: repair and recharge your body, which is essential for healthy mitochondria.

6. Adding Spices: turmeric (curcumin), ginger and cinnamon have been shown to reduce inflammation in the body - further protecting your mitochondria.

7. Avoiding Toxins: steering clear of toxins such as pesticides or endocrine disruptors can provide additional protection for your mitochondria.

8. Avoiding Alcohol & Smoking: both contribute to oxidative stress and impair mitochondrial function.

References:

Shaum KM, Polotsky AJ. Nutrition and reproduction: is there evidence to support a "Fertility Diet" to improve mitochondrial function? Maturitas. 2013 Apr;74(4):309-12. doi: 10.1016/j.maturitas.2013.01.011. Epub 2013 Feb 1. PMID: 23376023; PMCID: PMC4019337.

Babayev E, Seli E. Oocyte mitochondrial function and reproduction. Curr Opin Obstet Gynecol. 2015 Jun;27(3):175-81. doi: 10.1097/GCO.0000000000000164. PMID: 25719756; PMCID: PMC4590773.

Rodríguez-Varela C, Labarta E. Does Coenzyme Q10 Supplementation Improve Human Oocyte Quality? Int J Mol Sci. 2021 Sep 2;22(17):9541. doi: 10.3390/ijms22179541. PMID: 34502447; PMCID: PMC8431086.

Kobayashi H, Imanaka S. Mitochondrial DNA Damage and Its Repair Mechanisms in Aging Oocytes. Int J Mol Sci. 2024 Dec 6;25(23):13144. doi: 10.3390/ijms252313144. PMID: 39684855; PMCID: PMC11642581.

Mani S, Srivastava V, Shandilya C, Kaushik A, Singh KK. Mitochondria: the epigenetic regulators of ovarian aging and longevity. Front Endocrinol (Lausanne). 2024 Nov 13;15:1424826. doi: 10.3389/fendo.2024.1424826. PMID: 39605943; PMCID: PMC11598335.