How to Improve Egg Quality If You’re Trying to Conceive

Whether you're trying to conceive naturally or through assisted reproductive technologies (ART), or even just being proactive about your future fertility, the health of your eggs plays a crucial role in your journey to pregnancy. 

Eggs are essential for successful conception. Healthy eggs are more likely to lead to successful fertilization, implantation, and a healthy pregnancy. Additionally, healthier eggs can reduce the risk of miscarriage and genetic abnormalities. For such tiny cells, they play a massive role, so supporting egg health is really important if you're trying to get pregnant. 

Luckily, taking care of your egg health doesn’t have to be overwhelming. Although there's no single proven way to boost egg quality, small, consistent lifestyle changes can make a big difference in supporting your fertility.

Why egg quality is important

Conversations about fertility often focus on the number of eggs a woman has left (ovarian reserve). However, egg quality is just as important — if not more so.

As women age, both egg quantity and quality decrease. As you get older, eggs accumulate damage, making it harder for them to develop into healthy embryos. Poorer-quality eggs impact fertility in a few ways: 

• Conception takes longer: Since fewer eggs are of good quality, it may take longer to get pregnant naturally.
• Higher miscarriage rates: Poor egg quality increases the risk of early pregnancy loss.
• Lower IVF success rates: Even with assisted reproductive technology, pregnancy rates decline with age due to lower-quality eggs.
• Increased risk of genetic conditions: The likelihood of chromosomal abnormalities rises, leading to a higher risk of genetic disorders.

Currently, there’s no medical test that directly measures egg quality. Doctors often assess Anti-Müllerian Hormone (AMH) levels to estimate ovarian reserve, but this doesn’t reveal how healthy the remaining eggs are. Since egg quality is crucial for conception, it’s worth focusing on ways to support and improve it.

How to improve egg quality

While you can’t increase the number of eggs you have, you can take steps to keep them as healthy as possible. 

It's important to note that there is no guaranteed way to improve egg health, and no supplement or lifestyle change can completely reverse the effects of aging. However, some lifestyle adjustments have been linked to better fertility outcomes, and maintaining overall reproductive health can give your eggs the best possible environment for development.

1. Focus on your diet

What you eat plays a major role in your general health and, therefore, fertility. A diet rich in antioxidants, healthy fats, and lean proteins — such as the Mediterranean diet — has been linked to improved fertility and higher success rates with assisted reproductive treatments. 

Eat more:

• Leafy greens, berries, and colorful vegetables are high in antioxidants that protect egg cells. 
• Whole grains like quinoa, brown rice, and oats help balance blood sugar and support hormone health.
• Healthy fats from avocados, nuts, seeds, and olive oil, which are packed with essential fatty acids that may reduce inflammation and improve egg membrane function.
• Lean proteins such as fish, poultry, eggs, and beans provide essential amino acids for cell development.

Limit:

• Processed foods and refined carbohydrates may increase oxidative stress, harming egg cells.
• Trans fats (found in fried and packaged foods) have been linked to lower fertility.

2. Manage your stress levels

While there isn't strong scientific evidence linking stress directly to egg quality or overall fertility, it's still really important to pay attention to your overall stress levels. 

Reducing stress can bring emotional benefits and can also motivate people to adopt healthier habits, like quitting smoking, exercising, and eating a healthier diet. Plus, some research suggests it might lead to more frequent planned sex and a greater commitment to fertility treatments, all of which can enhance the chances of conceiving. 

3. Quit smoking and limit alcohol

Smoking can really take a toll on egg quality. It speeds up egg loss and raises the chances of chromosomal disorders. It’s a good idea to also keep an eye on alcohol consumption. 

While having an occasional drink is usually fine, too much alcohol can affect ovarian function and increase the risk of miscarriage. If you’re on the journey to conceive, cutting back on alcohol can be a very wise decision.

4. Consider supplements

Certain vitamins and minerals can support egg health. Always consult your doctor before adding supplements, but research suggests these fertility supplements may be beneficial:

• Folate: Also known as vitamin B9, folate plays a key role in DNA synthesis and cell division. It helps ensure proper chromosome replication in eggs, reducing the risk of genetic abnormalities. Women trying to conceive are often advised to take at least 400-800 mcg of folate daily to support early fetal development. Folic acid is the synthetic version of the vitamin folate, and is often found in prenatal supplements.
• Antioxidants: Antioxidants like vitamin C, vitamin E, and CoQ10 help reduce oxidative stress, which can damage egg cells over time. Oxidative stress is a leading cause of DNA damage in eggs, and consuming antioxidant-rich foods or supplements may help maintain egg quality.
• Vitamin D: Low vitamin D levels have been linked to reduced ovarian function and lower pregnancy rates. Vitamin D plays a role in hormone regulation and helps improve the ovarian environment for healthy egg development. Many women benefit from supplementing with vitamin D, especially if they have limited sun exposure.

5. Get regular, moderate exercise

Exercise helps regulate hormones, reduce stress, and improve circulation to the reproductive organs. However, excessive high-intensity workouts can negatively affect ovulation and fertility, so balance is key. Aim for 150 minutes of moderate exercise per week. 

Fertility is a team effort

Remember that egg quality is only one part of the equation. Sperm quality matters just as much, and the same factors that affect female fertility can impact male fertility. If you’re trying to conceive with a partner, you should also focus on a healthy diet, exercise, stress management, and avoiding smoking and excessive alcohol.

FAQ

How can I improve my egg quality naturally?

While there's no guaranteed way to improve egg quality, some simple lifestyle changes foster better conditions for healthy eggs and fertility. A balanced diet rich in antioxidants, healthy fats, and lean proteins supports reproductive health, with the Mediterranean diet showing positive fertility outcomes. Managing stress, getting enough sleep, and cutting back on smoking and excessive alcohol can also protect eggs from damage. 

How can I increase my fertile eggs?

Unlike sperm, which are continuously produced, a woman is born with all the eggs she will ever have, and the number naturally declines over time. While it's not possible to increase the number of eggs, you can support ovarian health and optimize the environment for the eggs you do have. If you're concerned about your egg reserve, consulting a fertility specialist can help you explore options such as lifestyle modifications, fertility-boosting supplements, or medical interventions like ovarian stimulation.

What destroys egg quality?

Several things can affect egg quality, including age, lifestyle, and environmental factors. As you get older, eggs naturally become more prone to problems, making it harder to get pregnant. A poor diet, especially one high in processed foods, can harm egg health by causing oxidative stress. Smoking is especially damaging because it speeds up the aging of your eggs and reduces their quality. Drinking too much alcohol or having too much caffeine can also mess with your hormones and affect your fertility. Stress and not getting enough sleep can also impact your egg health, as they throw off your hormones.