Egg Freezing and Embryo Freezing: Everything You Need to Know

The landscape of family planning has changed dramatically in recent decades. Women are waiting longer to have children, with the average age of first-time mothers increasing from 21 in 1970 to 27 in 2024. Meanwhile, same-sex and non-gender-conforming couples are embracing opportunities to expand their families (We celebrate this progress while recognizing there’s more work to be done for equality and accessibility!).

As egg and embryo freezing gain popularity, many ask, "Is it better to freeze eggs or embryos?" This guide answers that and more while diving into how to prepare your body through strategies like a dedicated egg-freezing diet, making this process as successful as possible.

What Are Egg Freezing and Embryo Freezing?

Both egg and embryo freezing are methods of preserving fertility, but they differ in a key way.

Egg Freezing Explained

First, let’s make sure we’re all on the same page. Egg freezing, or oocyte cryopreservation, is a way to essentially “preserve” fertility by extracting eggs from the ovaries and freezing them so for use in an Assisted Reproductive Technology (ART) procedure, like in-vitro fertilization (IVF), in the future.

Embryo Freezing Explained

Embryo freezing is similar. The difference is that the egg is fertilized after retrieval, and the resulting embryos are frozen. People who have previously selected a sperm source often preferred this method.

Often, people choose to freeze eggs if they are undecided about who will fertilize them in the future. If a couple has established the source of their sperm and egg, they may opt to freeze an embryo and essentially move one step further in the process of conception.

How Does Egg and Embryo Freezing Work?

The processes for freezing eggs and embryos are similar, though they diverge at a critical step.

The Steps of Egg Freezing

1. Ovarian Stimulation: Hormones stimulate the ovaries to produce multiple follicles over 8–12 days.
2. Egg Retrieval: Eggs are extracted using a minimally invasive procedure.
3. Freezing: Eggs are flash-frozen using a process called ‘vitrification’  to preserve their quality.

The Steps of Embryo Freezing

1. Ovarian Stimulation: Similar hormonal preparation as in egg freezing.
2. Egg Retrieval and Fertilization: Both eggs and sperm are retrieved so the eggs can be fertilized with sperm in a lab.
3. Freezing: The resulting embryos are cryopreserved for future implantation.

Egg Freezing vs Embryo Freezing: Which Is Better?

Benefits of Egg Freezing

• Flexibility for individuals who don’t yet have a sperm donor
• Offers control over family planning and timing
• In some research, people without a chosen sperm donor had a better chance of conceiving when they decided to freeze their eggs before the age of 38 

Benefits of Embryo Freezing

• Embryos typically have higher survival rates during thawing.
• Couples ready to fertilize eggs can move closer to implantation.

Key Considerations for Freezing Embryos vs Eggs

• Age and Egg Quality: Egg quality declines after age 35, impacting both methods' success.
• Relationship Status: Embryo freezing works well for couples, while egg freezing offers flexibility for solo individuals.
• Future Plans: If unsure about your future partner or sperm donor, egg freezing is often the best choice.

How to Prepare Your Body for Egg or Embryo Freezing

Optimizing your health through lifestyle changes and a targeted egg-freezing diet can improve outcomes.

The Role of Diet in Egg Freezing Success

A balanced diet of whole foods, antioxidants, and healthy fats supports hormonal health and egg quality. Avoid trans fats and processed foods, which may harm egg development.

Can You Drink Alcohol During Egg Freezing?

While undergoing egg freezing, it’s best to avoid alcohol. Some research saw a connection between alcohol consumption and lower rates of successful conception and birth when consuming four or more alcoholic drinks each week. Alcohol can negatively affect egg quality and hormonal balance, reducing the chances of success.

Lifestyle Tips for Better Outcomes

• Reduce stress through mindfulness practices.
• Prioritize sleep and hydration.
• Exercise regularly, but avoid overexertion, as it may interfere with ovulation.

How to Support Egg and Sperm Health

Just as with “traditional” conception, the health of the eggs and sperm at the time of retrieval matters in determining the success rates of a viable embryo.

The number of eggs that survive the warming process and can be successfully fertilized often depends on the donor's age at the time of freezing and the eggs' overall health and quality. While fertility naturally changes over time, there are many steps you can take to optimize your reproductive health and improve outcomes, regardless of age.

Let’s first start with egg health before shining a light on sperm.

Tips to Improve Egg Quality

• Antioxidants: Egg health and quality, which directly influence embryo quality, are strongly impacted by blood flow to the ovaries and the availability of antioxidants to protect against oxidative damage. Antioxidants like Vitamin C and CoQ10 play key roles in supporting egg quality.

• Omega-3s: Omega-3 fatty acids, found in fish, walnuts, and flaxseeds, are well-studied for improving egg quality and reducing inflammation. DHA, an essential omega-3, has been shown to enhance embryo morphology—a predictor of successful conception—and research consistently links omega-3 intake to improved fertility outcomes.

• Inositol: This nutrient helps regulate blood sugar and supports ovarian function. One study found that patients with PCOS supplemented with inositol had more mature follicles, a higher number of retrieved eggs, and fewer immature eggs during stimulation, indicating improved outcomes.

Needed’s range of supplements has you covered. Our Omega-3 capsules and powder are vegan and an excellent source of DHA and EPA to support egg quality. Our Prenatal Multi contains a powerful antioxidant blend, folate and other beneficial nutrients.

Folic Acid and Egg Freezing

Folic acid is vital during egg freezing and beyond. Studies show that folic acid improves fertility outcomes and is critical for neural development in embryos. The CDC recommends that women of child-bearing age take at least 400MCG daily. Include foods rich in folate (like leafy greens), or take a high-quality supplement.

Optimizing Sperm Health for Embryo Freezing

• Include sperm-healthy foods rich in zinc, selenium, and Vitamin C.
• Avoid alcohol, caffeine, and unhealthy fats to optimize sperm motility and morphology.

What to Avoid When Preparing for Egg and Embryo Freezing

The health of your eggs and sperm is as much about what you can avoid as what you decide to add to your diet and lifestyle. Always check with your healthcare provider before starting any new supplements and see what you should specifically avoid based on your medical history.

Caffeine

We’ve known about the adverse effects of excess caffeine even 30+ years ago. One early study suggested that consuming more than 85 mg of caffeine daily (roughly one cup of coffee) could reduce conception chances by as much as 50%. However, later studies offer mixed results.
While the direct impact on egg quality is unclear, research shows that consuming more than two caffeinated beverages daily can increase the risk of miscarriage in the weeks leading up to conception.

Trans Fats

Unlike healthy fats, like Omega-3s and monounsaturated fats, trans fats are detrimental to fertility. One study found that a 2% increase in energy intake from trans fats was linked to a 73% higher risk of ovulatory infertility. Trans fats also doubled the risk of ovulatory infertility compared to monounsaturated fats.

Toxins

Limiting exposure to endocrine-disrupting chemicals and heavy metals is critical for fertility health. Common sources include plastics, personal care and cleaning products, nonstick cookware, and conventionally processed foods. Detoxing can help clear toxins from your body and reducing exposure further lowers your toxic load.

Excess Sugar

Too much sugar causes inflammation, which is a detriment to egg quality. One study found that a higher intake of sugary drinks was associated with lower total, mature, and fertilized oocytes and top-quality embryos after ovarian stimulation. There are a number of reasons to limit added sugar and to work to manage inflammation - egg quality is only one of them!

Stress

Chronic stress affects overall health and may hinder the success of any Assisted Reproductive Technology. A study found that women exposed to a comedy routine after IVF had higher pregnancy rates (36.4%) compared to those who weren’t (20.2%). Incorporate mindfulness, meditation, or gentle yoga to reduce stress and anxiety around your procedure.

FAQs About Egg and Embryo Freezing

What’s the Success Rate for Egg and Embryo Freezing?

Success rates vary based on factors like age and egg health. Embryos generally have a slightly higher success rate during thawing and implantation.

How Long Can Eggs or Embryos Be Frozen?

Eggs and embryos can be frozen indefinitely, with successful pregnancies reported even after decades in storage.

What Are the Costs of Egg and Embryo Freezing?

Costs range from $6,000–$15,000 per cycle, with additional storage fees for maintaining frozen eggs or embryos. Some private and even public insurance covers fertility preservation procedures like egg and embryo freezing. Check with your insurer.

Conclusion: Preparing for Your Freezing Journey

Whether deciding between freezing eggs or embryos, these procedures are powerful tools for preserving fertility. By preparing for your journey by following a tailored egg-freezing diet, supplementing with nutrients like folic acid, and avoiding harmful habits like alcohol, you can optimize your body for success.

We hope this guide empowers you to confidently navigate your journey to egg or embryo freezing, ensuring a bright future for your family planning goals.