Eating for Healthy Eggs: Essential Nutrients to Boost Egg Health

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As women approach their mid-thirties and forties, fertility and egg health become increasingly important considerations. While a woman is born with all the eggs she will ever possess and cannot increase the quantity, there are several factors that can potentially improve their quality. Proper nutrition plays a vital role in supporting and optimizing egg quality. We've listed six essential nutrients to focus on when thinking about boosting your egg health.

Vitamin D

Vitamin D is crucial for overall health and may play a role in supporting egg quality. It is rich in the follicular fluid surrounding the egg and aids in hormone regulation and immune function. Sources of vitamin D include oily fish (salmon, mackerel), fortified dairy products, egg yolks, and sunlight exposure.

During winter months, the NHS advises taking a vitamin D supplement to compensate for reduced sunlight exposure. You may also consider taking one all year round if cloud cover is high, your skin is often covered with either clothes or sun cream, dietary sources are low or if you have a dark skin tone.

Zita West Vitamin D spray uses the superior form of Vitamin D, D3, to support your vitamin D levels all year round with one easy spray.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that supports energy production and protects cells from oxidative damage. As women age, natural levels of CoQ10 decline, which can impact egg quality. CoQ10 helps support both egg quality and maturation, making it particularly beneficial for women undergoing IVF.

Food sources rich in CoQ10 include organ meats, fatty fish, soybean oil, nuts, and seeds. We use Kaneka Ubiquinol CoQ10, this is active form of CoQ10 and is more effectively used in our body when compared to Ubiquinone.


Inositol, a type of B-vitamin, has been found to improve egg quality and support ovarian function. It helps regulate insulin levels, reduce inflammation, and promote healthy hormone balance. Good sources of inositol include citrus fruits, beans, nuts, and whole grains.

Zita West Inositol and Folate is a recommended supplement for those with PCOS or women wanting to support their egg quality. Each serving provides 4g of myo-inostiol that can be easily taken by mixing with cold food or water.


Antioxidants are essential for protecting cells from oxidative stress, which can harm egg quality. Vitamins C and E, selenium, and zinc are examples of antioxidants that support reproductive health. Berries, citrus fruits, dark leafy greens, nuts, seeds, and legumes are excellent food sources of antioxidants.

Vitafem Boost is a supplement that provides a rich blend of antioxidants for optimal egg health. It has been designed to be taken alongside Vitafem to provide a comprehensive range of nutrients for supporting fertility and egg health.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are beneficial for reproductive health and egg quality. They help reduce inflammation, support hormonal balance, and enhance blood flow to the reproductive organs. Oily fish (such as salmon and sardines), flaxseeds, chia seeds, walnuts, and algae-based supplements are rich sources of omega-3s.

If you're not consuming at least two portions of oily fish per week, it is recommended to take an omega-3 supplement.


Folate, a type of B-vitamin, is essential for healthy cell division and DNA synthesis. It plays a critical role in preventing neural tube defects during early pregnancy and supports overall egg health. Foods rich in folate include leafy green vegetables (spinach, kale), beans, lentils, citrus fruits, and fortified grains.

Many supplements use Folic acid, which requires conversion in the body to Folate before it can be used. Therefore all of our supplements use the active form Folate, which is more effective at raising levels of Folate in our body. To read more about the differences between Folic acid and Folate, click here.

While age can pose challenges to fertility and egg health, a well-balanced diet that includes these essential nutrients can provide valuable support. Vitamin D, CoQ10, inositol, antioxidants, omega-3 fatty acids, and folate all contribute to promoting healthy eggs by supporting various aspects of reproductive health. Zita West Ultimate Egg Health pack offers a complete monthly support solution for those looking to improve their egg health, especially women aged 35 and above, those with low AMH levels, or those preparing for IVF.

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