There are many ways to improve the quality of your eggs and it may be good to use a combination to achieve the best results.
1. Reduce exposure to environmental toxins and endocrine disruptors
- Avoid storing food in plastic containers, especially avoid heating food in plastic containers as there is a risk that the food will absorb hazardous substances. Choose glass and stainless steel instead.
- Replace cosmetics and skincare with parabens and phthalates with natural alternatives.
- Use as few chemicals as possible in your home and choose organic cleaning products whenever you can.
These steps reduce exposure to endocrine disruptors (e.g., BPA, phthalates), which studies have linked to reduced egg quality and fertility [It Starts With The Egg, Franklin Fox Publishing, 2019].
2. Optimize your egg quality with the right supplements
We recommend these supplements for optimal egg quality:
- Coenzyme Q10 (In the pure form Ubiquinol): Strengthens the mitochondria that supply energy to the egg cell. Recommended dose is often around 200–600 mg daily, always of the biologically active ubiquinol.
- Omega-3 (DHA/EPA): Reduces inflammation and improves cell membrane function, important for both egg and embryo.
- Vitamin D: Low levels have been linked to reduced egg quality, especially in women in northern climates.
- Multivitamin: With folate/folic acid (preferably as 5-MTHF), B12, B6, zinc, selenium and iron.
Supplements should be taken for at least 3 months before conception, as this is the cycle time it takes for eggs to mature.
3. Optimize your diet and lifestyle
- Follow a Mediterranean diet with lots of vegetables, legumes, whole grains, and healthy fats.
- Prioritize sleep, regular physical activity, and stress management (e.g., mindfulness, yoga).
- Avoid processed foods, sugar and trans fats that increase inflammation in the body.
Several users and experts emphasize that an anti-inflammatory and natural diet, along with supplements, has made a big difference in the number and quality of eggs during IVF and natural attempts.
4. Think long-term and be realistic
- Focus on the whole rather than individual supplements: “all parts can provide small benefits that together make a difference”
- Start your changes at least 3 months before actively trying to conceive. The longer you prepare, the more benefits you will have. Studies show that it is good to start up to a year before for best results.
Sources and further reading