How to Improve Egg Quality Naturally: Nutrients, Lifestyle & Supplements

For anyone navigating fertility, whether trying to conceive naturally or undergoing treatments like IVF or egg freezing, one term stands out: egg quality. Often misunderstood, egg quality is central to reproductive success. But can you improve it? And what role do nutrition, lifestyle and supplements play in supporting healthier eggs?

In this guide we explore why egg quality matters, what affects it, and what you can do through lifestyle changes, key nutrients and science-backed fertility supplements to create the best possible foundation for conception.

Why egg quality is crucial for fertility

Unlike sperm, which regenerate every few months, a woman is born with all the eggs she will ever have. Over time, these eggs age. By her mid-thirties, not only does the number of eggs decline, but so does their quality — their ability to mature properly, fertilise and lead to a healthy embryo.¹

High-quality eggs are more likely to result in successful pregnancies, while poor-quality eggs are linked with failed implantation, miscarriage and chromosomal abnormalities. For those undergoing assisted reproduction, poor egg quality may reduce fertilisation rates and embryo viability, making fertility treatment more challenging.²

What affects egg quality?

Age remains the most well-established factor. By 35, the average woman begins to experience a measurable decline in both the quantity and quality of her eggs. But age is not the only factor. Egg quality is also influenced by:

• Oxidative stress: An imbalance between free radicals and antioxidants that damages cellular structures, including DNA and mitochondria in egg cells.³
• Hormonal imbalance: Irregular hormone signals may disrupt the egg maturation cycle.
• Inflammation: Chronic inflammation may affect ovulation and egg development.
• Environmental exposures: Everyday toxins including BPA, pesticides and phthalates may negatively affect reproductive health.⁴
• Diet and nutrient deficiencies: A lack of essential vitamins, minerals and healthy fats may impair cellular function in reproductive cells.

Understanding these influences shows why nutrition and lifestyle, areas within your control, are such important tools in supporting egg quality.

Nutrients that matter for egg quality

To support egg health, the body needs a steady supply of specific nutrients that protect cells, support hormone production and power mitochondria — the energy centres of the cell. These are some of the most important:

CoQ10 is one of the most researched nutrients for egg health. Found in every cell, it fuels mitochondrial function, which is critical for egg maturation and fertilisation. Research suggests CoQ10 levels decline with age, but supplementation may support egg competence, especially in women over 35.⁵ Zita West uses Kaneka Ubiquinol, which is up to 70% more bioavailable than standard CoQ10. Read the research here.

Inositol, particularly myo-inositol, supports insulin sensitivity and ovarian function, particularly in women with PCOS (PMOS). It has been shown to support ovulatory function and egg quality.⁶

Folate is essential for DNA synthesis. During egg development, folate supports proper cell division and genetic stability. Supplementing with methylated folate rather than synthetic folic acid is especially beneficial for women with MTHFR gene variants.⁷

Vitamin D has emerged as a key fertility nutrient. It regulates genes involved in hormone production and ovulation. Low levels are particularly common in the UK and have been associated with poorer IVF outcomes.⁸

Omega-3 fatty acids (DHA and EPA) may help reduce inflammation and are important for egg membrane integrity. They may also promote blood flow to reproductive organs, supporting the environment in which eggs mature.⁹

Antioxidants such as vitamins C and E, zinc and NAC may help combat oxidative stress, which may impair egg quality at a cellular level.

Why lifestyle still matters

Supplements support biological pathways but are most effective when combined with lifestyle changes that reduce the burden on the reproductive system. Here is what to focus on:

1. Diet — A Mediterranean-style diet high in colourful vegetables, oily fish, legumes and healthy fats such as olive oil and avocados supports antioxidant intake, blood sugar stability and hormone production. Avoiding trans fats and limiting processed foods is also worthwhile. Learn more about eating for healthy eggs here.

2. Exercise — Moderate, regular movement improves blood flow and insulin sensitivity. Over-exercising may reduce fertility hormones, so balance is important.

3. Sleep — Poor sleep disrupts hormone rhythms, particularly melatonin, which is involved in egg maturation. Aim for 7 to 9 hours nightly.

4. Stress management — Cortisol competes with sex hormones and may interfere with ovulation. Mindfulness, yoga and acupuncture are all tools that may help reduce stress levels.

5. Environmental clean-up — Choosing BPA-free bottles, avoiding microwaving plastic and using natural cleaning products may help limit exposure to endocrine-disrupting chemicals. Learn more about EDCs and fertility here.

The Ultimate Egg Health Pack

Many women find it difficult to piece together a fertility supplement plan that covers all the relevant nutrients at the right doses. The Ultimate Egg Health Pack is a research-informed, all-in-one protocol combining essential nutrients in clinical-grade doses, ideal for women preparing for IVF, egg freezing or proactively supporting egg quality at any stage.

This pack includes:

• Vitafem — Comprehensive fertility multivitamin and mineral formula
• Vitafem Boost — Additional antioxidant and nutrient support for egg development
• Vital DHA — Omega-3 support for cell health and hormone regulation
• Vitamin D Oral Spray — High-absorption form to support reproductive hormone function
• Femceive — A fertility-focused probiotic supporting gut and vaginal microbiome balance
• Psyllium Husk — Gentle fibre to support digestive health
• Inositol and Folate — For supporting hormonal balance, ovulation and egg cell division
• Kaneka Ubiquinol CoQ10 — Highly bioavailable CoQ10 for mitochondrial and cellular energy

Taken daily for at least three months, this pack provides the nutritional foundations to give your body the best chance of producing healthy, high-quality eggs.

FAQs: improving egg quality naturally

Can you really improve egg quality with supplements?

While supplements cannot reverse age-related decline, they may support mitochondrial function, hormone balance and cellular protection, all of which are critical for healthy eggs.⁵ The evidence is strongest for CoQ10, inositol, omega-3 and folate in the context of fertility.

How long should I take supplements before IVF?

Ideally start at least three months before IVF or egg retrieval. This aligns with the egg maturation cycle and maximises nutritional support during the period when the eggs that will be retrieved are developing. Read our guide to supplement timing here.

Are egg quality supplements safe to take with other medications?

Most fertility supplements are generally considered safe, but always consult your GP or fertility specialist before starting a new supplement routine, particularly if you are on prescription medication or undergoing fertility treatment.

What are the signs of poor egg quality?

There are no outward symptoms of poor egg quality, but low AMH levels, poor embryo development in IVF or multiple unsuccessful cycles may be indicators. A fertility clinic can run tests to assess ovarian reserve and egg health. If you would like guidance on which supplements may support your situation, book a free 1:1 fertility product consultation with our team.

Does CoQ10 really help egg quality?

CoQ10 is one of the most researched supplements for egg quality, particularly for women over 35. Research suggests it may support mitochondrial energy production in egg cells, which is central to successful maturation and fertilisation. Zita West uses Kaneka Ubiquinol, up to 70% more bioavailable than standard CoQ10. Read our guide to CoQ10 and fertility after 40 here.

How does PCOS affect egg quality?

PCOS (PMOS) may affect egg quality through insulin resistance, elevated androgens and irregular ovulation. Myo-inositol has strong evidence for supporting ovarian function and egg quality in women with PCOS (PMOS). Read more about inositol and PCOS here.

References

1. Broekmans FJ et al. Ovarian aging: mechanisms and clinical consequences. Endocrine Reviews. 2009.
2. Wallace WH, Kelsey TW. Human ovarian reserve from conception to the menopause. PLoS ONE. 2010.
3. Agarwal A, Gupta S, Sharma R. Role of oxidative stress in female reproduction. Reproductive Biology and Endocrinology. 2005.
4. Diamanti-Kandarakis E et al. Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocrine Reviews. 2009.
5. Bentov Y, Casper RF. The aging oocyte: can mitochondrial function be improved? Fertility and Sterility. 2013.
6. Genazzani AD et al. Myo-inositol administration positively affects hyperinsulinemia and hormonal parameters in overweight patients with polycystic ovary syndrome. Gynecological Endocrinology. 2008.
7. Czeizel AE et al. The primary prevention of birth defects: multivitamins or folic acid? International Journal of Medical Sciences. 2004.
8. Paffoni A et al. Vitamin D deficiency and infertility: insights from in vitro fertilization cycles. Journal of Clinical Endocrinology and Metabolism. 2014.
9. Jungheim ES et al. Associations between free fatty acids, cumulus oocyte complex morphology and ovarian function during in vitro fertilization. Fertility and Sterility. 2011.

This content is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. Always consult your healthcare provider before starting any new supplement, particularly if you are undergoing fertility treatment.