How to Optimise Your Egg Quality Naturally

Why Egg Quality Matters

Many women get caught up worrying about their AMH (Anti-Müllerian Hormone) levels — a common blood test used to estimate ovarian reserve. While AMH gives us insight into how many eggs you have left, it tells us very little about the quality of those eggs.

And when it comes to fertility, egg quality is far more important than egg quantity.

High-quality eggs are essential for healthy fertilisation, embryo development, implantation, and ultimately, pregnancy. The good news? While we can’t change the number of eggs we have, we can absolutely influence their quality through nutrition, lifestyle, and targeted supplementation.

Egg health is the area I encourage women to focus their energy on — because this is where natural fertility optimisation really shines.

How Long Does It Take to Improve Egg Quality?

The process of egg development (folliculogenesis) takes approximately 90-120 days. During this time, the environment within your body — including your nutrition, stress levels, hormone balance, and toxin exposure — has a direct influence on how that egg matures.

This means what you do today matters for your fertility three months from now.

Key Nutrients & Supplements to Support Egg Health

While personalised care is always best, some key nutrients are consistently shown to support egg quality and reproductive health:
Always consult with a healthcare practitioner to determine dosages appropriate for your unique physiology and treatment requirements.

Coenzyme Q10 (CoQ10) — Mitochondrial Support
Eggs require enormous amounts of energy to mature, ovulate, and fertilise.
CoQ10 is essential for mitochondrial energy production within the egg cell, protects egg quality and enhance fertility.

Omega-3 Fatty Acids — Anti-Inflammatory & Cell Membrane Support
Omega-3s (especially DHA) are vital for reducing inflammation, supporting hormone production, improving egg cell membrane integrity, and aiding implantation.

Antioxidants — Protecting Eggs from Oxidative Stress
Eggs are vulnerable to damage from oxidative stress (pollutants, toxins, poor diet, smoking, etc). Antioxidants neutralise this damage.
Key antioxidants for egg health:
– Vitamin C
– Vitamin E
– Zinc
– Selenium
– N-acetylcysteine (NAC)

Folate (Activated) — DNA & Cell Division Support
Essential for healthy egg development and preventing DNA damage. Look for activated forms (e.g., 5-MTHF).

Myo-Inositol — Insulin & Egg Quality
Particularly beneficial for women with PCOS or insulin resistance. Supports ovarian function, and regulates ovulation, insulin sensitivity, and egg quality.

Diet to Optimise Egg Quality

Your nutrition forms the foundation for healthy eggs. Focus on:

Fertility-Friendly Foods:

• Colourful vegetables and fruit (antioxidants)
• Good-quality proteins (organic eggs, chicken, fish, legumes)
• Healthy fats (avocado, olive oil, nuts, seeds)
• Whole grains (quinoa, brown rice, oats)
• Anti-inflammatory herbs (turmeric, ginger, green tea)

Foods to Minimise:

• Refined sugar
• Processed foods
• Trans fats and seed oils
• Excessive alcohol
• Caffeine (limit to 1 per day or avoid)

Lifestyle Foundations for Egg Health

Optimising egg quality isn’t just about supplements — it’s about creating the right environment for your body to thrive.

Key Strategies:

• Prioritise restorative sleep (7-9 hours)
• Manage stress where possible
• Minimise toxin exposure (filtered water, organic where possible, avoid plastics, vaping, marijuana)
• Gentle movement (walking, Pilates, strength training)
• Balance blood sugar (regular protein-rich meals)

Final Thoughts

Egg health is not fixed — it’s dynamic and responsive to how you care for your body over time.

By investing in your health for 3-4 months prior to conception, you are supporting not only your fertility but the future health of your baby.

Working alongside a Naturopath ensures your supplement regime and diet are tailored to your unique needs — helping you optimise fertility naturally and feel empowered on your journey!