How to improve egg quality before IVF or pregnancy?

I think people hear “improve egg quality” and assume there’s some magic supplement that suddenly fixes everything, but it’s usually more about giving your body the best environment possible for a few months before IVF or TTC.

The things I kept seeing recommended over and over were:

1. better sleep
2. less alcohol/smoking
3. managing stress better
4. moderate exercise
5. eating more whole foods and protein
6. reducing ultra processed junk

A lot of fertility doctors also seem to focus on the 3 month window before retrieval because eggs take time to develop.

Supplements people talk about constantly:

1. CoQ10
2. prenatal vitamins
3. omega-3
4. vitamin D if deficient

But I’d honestly be careful with fertility internet culture because sometimes it turns into:

1. 14 supplements a day
2. eliminating every food
3. obsessing over perfection

…and then your stress levels go through the roof.

One thing that helped me mentally was understanding this:

lifestyle changes may support egg quality, but they cannot fully override age or certain medical conditions.

That made the whole process feel more realistic and less guilt-driven.

Here are the top ways to improve your egg quality:

1. DHEA supplements

A mild androgen that may help women with diminished ovarian reserve.

Low ovarian androgen levels are linked to poor egg quality; DHEA may partially improve this.

Typical dose: 75–100 mg orally, only after doctor consultation.

Best taken at least 2 months before ovum pick-up; peak effect at 4–5 months.

Possible side effects: acne, hair loss, facial hair growth—usually reversible.

2. CoQ10 supplements

A powerful antioxidant that supports mitochondrial energy in egg cells.

CoQ10 levels decline with age, affecting egg quality.

Studies show higher egg yield, better fertilization, improved embryo quality, and higher pregnancy chances.

3. NAD+ (nicotinamide adenine dinucleotide)

A key metabolic cofactor linked to reversing age-related decline in egg quality in animal studies.

Early research suggests NAD-boosting agents may help restore egg quality, though human trials are ongoing.

4. Glutathione

A strong antioxidant that reduces oxidative stress in egg cells.

Lower oxidative damage is associated with healthier eggs and better embryo development.

5. L-arginine

Improves blood flow to the uterus and ovaries.

Better circulation supports egg production and fertilization.

6. Myo-inositol

Especially helpful in PCOS, where immature eggs are common.

Improves insulin sensitivity and ovarian function, particularly when combined with folic acid.

Studies show ovulation induction in a significant proportion of anovulatory women after 3 months.

7. Improve your nutrition

High intake of refined carbohydrates can negatively affect egg quality.

Limit bread, pasta, processed foods, and sugar.

Aim for a balanced diet: <40% carbs, ≥35% protein, plus leafy greens, berries, fruits, vitamins, minerals, and antioxidants.

8. Avoid smoking, caffeine, and alcohol

Nicotine is toxic to egg cells.

Excess caffeine and alcohol can negatively impact fertility and pregnancy outcomes.

9. Exercise

Enhances oxygen-rich blood flow to the ovaries.

Supports mitochondrial health and reduces oxidative stress.

Maintaining a healthy BMI improves chances of conception.

10. Manage stress

Chronic stress may impair egg function and ovulation.

Stress hormones like cortisol and prolactin can interfere with reproductive hormones.

11. Acupuncture and yoga

Help reduce stress and anxiety.

May improve ovarian blood flow and detoxification.

Over time, can support better egg quality and ovarian function.