Optimising Egg Quality Through Nutrition

When it comes to fertility, egg quality is just as important as egg quantity. While age is a major factor, research shows that diet and lifestyle can significantly influence the health of your eggs. If you’re trying to conceive naturally or preparing for IVF, focusing on egg quality can improve your chances of a healthy pregnancy.

1. Eat More Antioxidant-Rich Foods

Oxidative stress is one of the main factors that impact egg quality. Antioxidants neutralise free radicals and protect cells, including your eggs, from damage. Prioritise foods like:

• Berries (blueberries, raspberries, strawberries)

• Dark leafy greens (spinach, kale)

• Nuts and seeds (especially sunflower seeds and almonds)

• Colourful vegetables (beetroot, carrots, capsicum)

2. Focus on Healthy Fats

Your body needs fats to produce hormones, regulate ovulation, and support egg development. Include more omega-3s from:

• Fatty fish like sardines or salmon

• Flaxseeds, chia seeds, and walnuts

• Extra virgin olive oil and avocado

3. Reduce Processed Foods and Refined Sugars

Inflammatory foods like refined sugars, trans fats, and processed snacks can increase insulin resistance and hormone disruption. These shifts can impair egg quality and ovulation.

4. Consider Targeted Supplements

Some women benefit from fertility-specific nutrients like:

• CoQ10: Supports mitochondrial function within the egg

• Myo-inositol: Improves insulin sensitivity and egg quality, especially in PCOS

• N-acetylcysteine (NAC): Antioxidant and anti-inflammatory

Always consult a qualified practitioner before starting supplements.

If you're trying to conceive and wanting to improve egg quality I am here to help. I offer 1:1 consultations that integrate both nutritional science and eating psychology to support you wherever you are on your fertility journey. Book Here