Oxidative stress is often discussed in the context of ageing and chronic disease, but did you know it also plays a major role in fertility? From egg and sperm health to implantation and pregnancy outcomes, oxidative stress can quietly undermine reproductive function.

But what exactly is oxidative stress, and how do everyday habits contribute to it? More importantly, what can you do to counteract it? Let’s break it down with science, not wellness myths.

What is Oxidative Stress?

Oxidative stress occurs when an imbalance between free radicals (unstable molecules that cause cellular damage) and antioxidants (which neutralise these harmful molecules) exists. While the body naturally produces free radicals through normal metabolic processes, excessive exposure to external factors can overwhelm our antioxidant defences, leading to cell damage.

For fertility, this is significant. Oxidative stress has been linked to:

• Egg quality decline – affecting fertilisation, embryo development, and implantation.

• Sperm DNA damage – reducing motility, count, and increasing the risk of miscarriage.

• Hormonal imbalances – potentially disrupting ovulation and menstrual cycle regularity.

• Impaired embryo development – impacting IVF success rates and natural conception.

Everyday Sources of Oxidative Stress That May Be Impacting Your Fertility

1. Environmental Toxins & Pollution

• Air pollution, pesticides, and endocrine disruptors (such as BPA in plastics) increase oxidative stress in eggs and sperm.

• Studies have linked exposure to air pollution with reduced ovarian reserve and lower IVF success rates .

2. Diet & Nutritional Deficiencies

• Diets high in processed foods, refined sugars, and trans fats contribute to oxidative stress.

• Low intake of antioxidants (Vitamins C, E, and CoQ10) leaves eggs and sperm vulnerable to damage.

3. Chronic Stress & Sleep Deprivation

• Prolonged stress raises cortisol, which contributes to inflammation and oxidative stress.

• Lack of sleep reduces melatonin, a natural antioxidant that protects egg cells during ovulation.

4. Smoking & Alcohol

• Smoking generates high levels of free radicals, accelerating ovarian ageing and lowering sperm quality.

• Alcohol depletes antioxidants in the body, affecting egg and sperm DNA integrity.

5. Exercise: Too Much or Too Little

• Excessive high-intensity exercise can increase oxidative stress if recovery is inadequate.

• Too little movement reduces circulation, impairing the body’s ability to fight oxidative stress.

How to Reduce Oxidative Stress & Support Fertility

 Increase Antioxidant Intake

• Prioritise colourful fruits and vegetables (rich in vitamin C, E, and polyphenols).

• Include healthy fats (olive oil, nuts, and omega-3s) to combat inflammation.

• Consider CoQ10 and NAC (N-acetylcysteine), both supported by research for improving egg and sperm health.

 Optimise Your Environment

• Reduce plastic use (opt for glass or stainless steel containers).

• Choose organic where possible to minimise pesticide exposure.

• Improve indoor air quality with ventilation, houseplants, or air purifiers.

 Prioritise Stress & Sleep Management

• Aim for 7-9 hours of quality sleep in a dark, cool room.

• Try mindfulness, deep breathing, or light movement to lower cortisol levels.

• Limit caffeine and alcohol, both of which can worsen oxidative stress.

 Balance Exercise

• Engage in moderate exercise (walking, strength training, yoga) without overtraining.

• Support recovery with adequate nutrition and hydration.

Key Takeaways on Oxidative Stress

• Oxidative stress occurs when free radicals outweigh antioxidants, leading to cell damage.

• It has been linked to reduced egg quality, sperm damage, hormone imbalances, and lower implantation success.

• Everyday sources include pollution, poor diet, stress, sleep deprivation, smoking, and excessive alcohol.

• You can counteract oxidative stress through antioxidant-rich foods, lifestyle changes, and minimising exposure to environmental toxins.

• Small, sustainable changes can have a measurable impact on reproductive health.