Egg Quality 101: Natural Ways to Improve Fertility at Any Age
Whether you’re actively trying to conceive, or just thinking ahead, supporting your fertility can feel … well, overwhelming. All it takes is one five-minute Google search and suddenly you’re buried in advice telling you to overhaul your diet, toss all your beauty products, and completely revamp your lifestyle. Before you know it, your cart is overflowing with supplements and your head is spinning.
But if you want to focus on supporting your fertility, one of the most powerful places to start is by focusing on egg quality, because while you can’t increase the number of eggs that you have, you CAN influence their quality and that is a HUGE deal when it comes to healthy ovulation, conception and pregnancy outcomes.
The good news? Your daily choices — what you eat, how you manage stress, how you sleep, and more — can make a meaningful difference. As a naturopathic physician who specializes in fertility and women’s health, I'm here to guide you through natural and evidenced-based ways to support your body and optimize your egg health, without any of the overwhelm or confusion.
Why Egg Quality Matters
Egg quality isn’t just about whether or not an egg exists. Instead, it’s about how healthy and functional that egg is on a cellular level. This includes things like its mitochondrial function (its ability to produce energy), the integrity of its DNA, and its ability to mature, ovulate and be fertilized successfully.
Poor egg quality can lead to:
Difficulty conceiving
A higher risk of miscarriage
Lower success rates with IUI or IVF
But here’s the encouraging part: the quality of your eggs isn’t set in stone. Egg quality is influenced by many things, like your environment, habits and overall health. And this is good news because it means that there are tangible steps you can take to improve your egg quality naturally.
The 90-Day Window: What You Do Now Matters Later
One of the most empowering things to understand about egg quality is that your eggs don’t just suddenly appear ready to ovulate. They go through a 90-day (give or take) maturation process before being released. This means that the egg you’ll ovulate three months from now is being influenced by your body today.
This 90-day window is a powerful opportunity for intervention. During this time, egg cells are developing and responding to everything from your nutrition and sleep quality to your hormone and stress levels, which means that what you do today can have a very real impact (for better or for worse) on your fertility outcomes down the road.
That’s why we take the long view in functional medicine. You’re not just preparing your body for this month. You’re laying the groundwork for future cycles, future pregnancies, and your overall reproductive health.
Key Ways to Improve Egg Quality Naturally
If you’re thinking, “Okay, I want to improve my egg quality … now what?” you’re definitely not alone. The internet can feel like a tidal wave of “do this, change that”, but the truth is that the small, consistent shifts are what make the biggest difference.
And the best part is that the same strategies that support egg health also benefit your overall fertility, hormone balance, energy levels, and long-term wellbeing. So whether you’re actively trying to conceive or simply laying the foundation for future cycles, these changes create a ripple effect throughout your entire body, NOT just in your ovaries.
Below are some of the most impactful areas to focus on if you want to nurture your fertility from the inside out. And if this list feels like a lot, take a deep breath. You don’t need to do everything at once. Start with one area, build consistency and go from there.
Nourish with Antioxidants
Egg cells are delicate and especially vulnerable to oxidative stress — a process where harmful molecules called free radicals can damage your cells’ DNA. If you think of free radicals as tiny fires, antioxidants act as the firefighters, neutralizing the “flames” and protecting your eggs from any damage. That’s why eating antioxidant-rich foods is so important.
When you think of antioxidants, think of colorful fruits and vegetables. The vibrant colors are created by different types of antioxidants, each offering unique health benefits. That’s why eating a variety of colors is so important.
Focus on including plenty of:
Vitamin C: Citrus fruits, strawberries, bell peppers
Vitamin E: Avocados, almonds, sunflower seeds
Beta-carotene: Sweet potatoes, carrots, leafy greens
2. Include Healthy Fats, Especially Omega-3s
Omega-3 fatty acids are not only vital for hormone production, but they can also help to reduce inflammation and both of these processes are crucial for healthy eggs.
Below are some of my favorite sources:
Plant-based: Chia seeds, flaxseeds, walnuts, hemp seeds, algae-based supplements
Marine sources: Wild-caught fish like salmon or sardines
3. Consider Targeted Supplements
On their own, supplements are never a magic fix, BUT when paired with a nutritious diet and protective lifestyle, they can provide valuable support. Here are some that I recommend most often:
CoQ10 (ubiquinol): CoQ10 is a powerful antioxidant that helps protect eggs from oxidative stress, which can damage their fragile DNA. It also supports mitochondrial function, helping your eggs to produce the energy that fuels development and maturation.
Myo-inositol: Myo-inositol supports hormone balance and improves insulin sensitivity, which can enhance egg quality and is especially helpful for women with PCOS or irregular cycles. It also helps promote more regular ovulation.
Vitamin D: Vitamin D plays a role in ovarian function, hormone regulation, and follicle development. Optimal levels are linked to improved fertility outcomes and better egg quality. Because so many women are deficient, I always recommend testing your levels before supplementing.
Prenatal vitamin: A high-quality prenatal provides foundational nutrients (like folate, B12, and iron) that support healthy cell development, hormone function, and overall reproductive health, all of which are essential for high-quality eggs.
4. Prioritize Quality Sleep and Manage Stress
Sleep and stress are deeply connected when it comes to egg health. Poor sleep can increase stress hormones, and chronic stress can disrupt your sleep. This cycle can not only throw off hormone balance, but also impact your eggs.
When it comes to sleep and stress, most of us already know what we should be doing, but the difficult part is actually doing it. Aim for:
7–9 hours of restful sleep each night with consistent sleep and wake times
Dimming lights in the evening to support melatonin production, a hormone that acts as an antioxidant and helps to regulate sleep
Regular stress-management techniques like deep breathing, prayer, meditation, gentle movement (walking, stretching), or simply unplugging from screens and work when you can
Setting healthy boundaries to protect your mental and emotional energy
5. Move Your Body—But Don’t Overdo It
Exercise supports circulation, hormone balance, and detoxification, all of which are essential for egg health. But too much intense exercise, especially if you’re undernourished or fatigued, can mess with your menstrual cycle, wreak havoc on your hormones and disrupt ovulation.
What I recommend is:
Strength training 2–3 times per week
Adding in moderate cardio like walking or cycling
Avoiding long endurance sessions or very high-intensity workouts, especially if you’re experiencing chronic fatigue or irregular cycles
6. Avoid Smoking and Limit Alcohol
Smoking is one of the worst things you can do for your egg quality. It exposes your eggs to thousands of harmful chemicals that increase oxidative stress, damage their DNA and accelerate the natural decline in egg health. If you want to protect your fertility, quitting smoking isn’t up for debate.
Along the same lines, alcohol can also harm egg quality by increasing oxidative stress and disrupting hormone balance. Reducing or eliminating alcohol intake can significantly improve your chances of healthy ovulation and pregnancy.
You Have More Influence Than You Think
You don’t have to feel powerless when it comes to egg quality. Even if you've been told your fertility is "age-related" or "unexplained," your daily habits matter (and don't let anybody tell you otherwise). This is why I love functional medicine. It empowers you to work with your body to create an internal environment that supports not just conception, but a healthy pregnancy and postpartum recovery.
If you’re ready to take a personalized, evidence-based, and supportive approach to your fertility, you’re not alone and I’d be honored to support you, because this is exactly what I help women with, every day.
