How to Improve Egg Quality: The 3-Step, 3-Month Plan Your Doctor Won’t Tell You

You know “egg quality” is important for getting pregnant, and preventing a miscarriage, but no one really explains what it means—or more importantly, what to do about it (turns out, getting younger isn’t an option). 
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If you Googled “How to improve egg quality” – You’re looking for hope. For a plan. For real answers that go beyond the generic, unhelpful non-advice from your doctor. 

That was Dacey’s story. With PCOS, endometriosis and having suffered too many losses, she gave IVF a go. But, even after all those injections and all that money spent, IVF failed. They got only one genetically normal embryo, and the transfer ended in miscarriage. 

She was not going to give up on her dream of motherhood, and was determined to find a way. And she did it! 

She took a 6-month break from IVF, focused on improving egg quality (with the steps outlined below). She then went on to retrieve 5 healthy embryos. 

They now have a healthy baby girl, and are thinking ahead to their next.

This is what’s possible for you too! 

Keep reading and I’ll walk you through the step-by-step roadmap, grounded in both science and over a decade of experience, to help you improve egg quality – naturally – even if you’re over 34, over 40, or IVF has failed. 

If you are still pre-menopausal, there is hope to improve egg quality. Here’s how. 

What Does Egg Quality Really Mean?

We need to start this off by clarifying the difference between egg quantity and egg quality. 

While egg quantity declines with age and out of our control, egg quality we can improve through nutrition, lifestyle, and targeted support. 

What is Egg Quantity? 

Egg quantity refers to how many eggs you have left in your ovaries, also known as ovarian reserve. It is most often measured by an antral follicle count via ultrasound. 

What is Egg Quality?

Egg quality refers to the health of your eggs—specifically their ability to fertilize and grow into a viable pregnancy. Two key factors determine egg quality:

    1. DNA integrity: Healthy eggs need intact, undamaged DNA, so the cells can replicate themselves, divide and grow. 

    1. Mitochondrial health:
        • Mitochondria are the energy-producing organelles in your cells. 

        • When mitochondrial function is compromised, egg cells don’t have the energy they need to grow and develop properly.

In short: egg quality is about the health and integrity of the DNA and mitochondria in the egg cells. 

And unlike egg quantity, it’s something you CAN influence—with a personalized plan. 

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How to Test Egg Quality

If only we had a single test that could give you an egg quality score! 

One of the most frustrating things about egg quality is that, even though we know it’s critical to a healthy pregnancy, there’s no clear way to measure it. There’s no single test that can score the quality of your eggs. 

Instead, we have to rely on indirect markers that provide clues about egg quality. 

Don’t confuse egg QUANTITY tests, for egg QUALITY tests. 

Egg Quantity (i.e. egg reserve) is Measured:

    • Anti-Mullerian Hormone (AMH): AMH is a hormone secreted by the follicles developing in your ovaries in a given cycle

    • Follicle Stimulating Hormone (FSH):FSH is a hormonal signal from your brain telling the follicles in your ovaries to start developing.
        • If there are fewer follicles remaining in the ovary, then the brain has to work harder, by sending out more FSH. 

        • Thus, a high FSH is considered a marker of low ovarian reserve. 

    • Antral Follicle Count (AFC): AFC is an actual count of the follicles developing. It’s assessed via ultrasound.

These tests provide an estimate of your ovarian reserve, but tell us very little about the quality of those eggs. 

Egg Quality is Assumed:

In most cases, poor egg quality is only diagnosed retrospectively—after failed retrievals, failed transfers, miscarriages, or repeated fertilization issues. 

But! There are signs we can look at proactively – before you have to suffer through all that heartbreak. 

This is where functional fertility testing comes in – to go beyond the tests offered by conventional fertility providers, to evaluate the internal environment in which eggs mature.

While we can’t measure egg quality directly, we CAN measure the factors that have the greatest impact on egg quality. 

How to assess egg quality

When working with women to improve egg quality, we start by evaluating: 

    • Inflammation status and immune health 

    • Nutrition and diet 

    • Blood sugar control 

    • Cortisol levels and adrenal function 

    • Exposure to chemical in the environment

    • Length of luteal phase* (the time between ovulation and your period)

*A strong luteal phase with healthy progesterone production suggests that the follicle that released the egg (i.e. ovulation) was well-developed—a good sign for egg quality.

Signs of good egg quality

Signs to feel optimistic about your egg quality include: 

    • A healthy luteal phase lasting more than 10 days.

    • Strong blood sugar control.

Signs of Poor Egg Quality

Conversely, signs that there’s opportunity to support your egg quality include: 

    • Recurrent miscarriages

    • Poor response to ovarian stimulation if doing fertility treatments

What Damages Egg Quality?

The #1 culprit of poor egg quality is something called oxidative stress. 

Oxidative stress is the same process that turns a cut apple brown. When the apple’s flesh is exposed to oxygen, unstable molecules (free radicals) trigger damage.

But when you squeeze lemon juice—rich in the antioxidant vitamin C—on the apple, it stays fresh longer. The antioxidants neutralize the free radicals, preventing damage.

The same thing happens inside your body: when your antioxidant defenses are too low to keep up with oxidative stress, damage occurs to your egg’s mitochondria and DNA (i.e. poor egg quality).

Oxidative stress is most commonly caused by:

    • Environmental toxins: think cigarette smoke, pesticides, air pollution, and plasticizers (like BPA). These are all sources of free radicals that can impair egg health.

    • Sleep deprivation and chronic stress: These disrupt hormone balance and increase cortisol, which has downstream effects on egg maturation.

    • Blood sugar imbalances: Frequent spikes and crashes can cause inflammation that increases free-radicals and uses up antioxidants.

    • Nutrient deficiencies: Your eggs rely on vitamins, minerals, and antioxidants to develop properly.

The good news? You are in the driver’s seat. You can reduce oxidative stress and actively support healthier, higher-quality eggs.

Can Poor Egg Quality Be Fixed?

Yes, that’s why we’re here! It is absolutely possible to improve your egg quality with natural egg quality boosters. 

How long does it take to improve egg quality naturally? 

While change doesn’t happen overnight, it also doesn’t have to take forever.

In fact, most of the time, we can improve egg quality in as little as ~90 days (less time than it takes to get off the waitlist for the fertility clinic!)

Follicles take approximately 90 days to mature before ovulation, which is why meaningful changes in egg quality require a three-month window. 

This ~90-day window is when you have the power to add in natural egg quality boosters, that may improve chances of conception and prevent risk of loss. 

The FERTILE IN FOUR® program is built around this timeline, giving you a clear plan to make the most impact within a realistic time frame.

 

fertile in four proven process to get pregnant


“Within 4 months of VIP, I was pregnant—naturally.” – Kristie

How to Improve Egg Quality Naturally; A 3-Step, 3-Month Plan 

There are few things in life more frustrating (and hope-zapping) than a doctor telling you, “it’s just age” or “bad luck”… there’s nothing you can do. 

Thankfully, you don’t have to accept that answer. 

Here’s the truth: while you can’t change the number of eggs you have, you can improve the quality of your eggs. 

The most impactful natural egg quality boosters fall into three key areas:

    1. The right foods to nourish & protect your eggs during their ~ 90-day development cycle

    1. Targeted supplements to support mitochondrial and cellular health

    1. Lifestyle tweaks that minimize toxin exposure and relieve stress

This three-pronged approach has helped hundreds of women improve their egg quality, get pregnant (and stay pregnant!), even after years of struggling, even after losses, and failed IVFs. 

Let’s break each of these down so you know exactly what to do.

Foods to improve female egg quality   

When it comes to improving female egg quality, nutrition is your foundation. It’s your most powerful natural egg quality booster. 

Your eggs don’t need you to have a perfect diet — this isn’t another thing to add to your stress-list. 

But! Your eggs do need consistent nourishment. Your eggs are living cells—and just like any other cell in your body, they thrive on a consistent supply of nutrients. 

Egg Quality also depends on antioxidants to protect from oxidative stress. 

Antioxidants are probably the most powerful natural egg quality boosters. They are your egg’s frontline defense against oxidative stress (remember, that #1 culprit of poor egg quality). 

Antioxidants work by neutralizing free radicals, which can otherwise damage the DNA and mitochondria inside your eggs. 

Where do you get antioxidants: From fruits, vegetables, nuts and seeds! (See Top 20 Foods High in Antioxidants)

Here’s the key to adding antioxidants to your plate: the greater the variety, the better. Different antioxidants protect from different kinds of damage, so aim to get as wide of a variety of different high-antioxidant foods as you can. 

Let’s break it down; what should you eat?

For a natural egg quality boost, eat foods rich in antioxidants, anti-inflammatory fats, and key fertility nutrients like choline, zinc, and high-quality protein. 

Here are some all-star foods to start eating regularly to improve egg quality naturally:

    • Leafy greens: Like spinach, kale, Swiss chard, Bok choy, etc. 

    • Berries: All kinds – blueberries, blackberries, strawberries, etc. are rich in antioxidants called polyphenols and vitamin C to fight oxidative stress.

    • Wild-caught salmon: A great source of omega-3s for reducing inflammation.

    • Nuts and seeds: Almonds, walnuts, pumpkin seeds, chia seeds, sunflower seeds, etc. are full of vitamin E, zinc, and healthy fats for nourishing egg health.

    • Oysters and clams: Loaded with zinc, a key nutrient for egg development.

    • Organic egg yolks: One of the best sources of choline, which supports cell membrane health and methylation (important for DNA expression and repair – i.e. intact DNA for quality eggs). 

Make your plate eye-candy by incorporating a rainbow of fruits and vegetables, giving your eggs the greatest possible variety of antioxidants. 

Want a jumpstart?

Grab my free Ultimate Fertility Meal Plan →

This simple, yet tasty meal plan gives you 2-weeks of dietitian-designed, fertility-focused recipes that are easy to prep—even when you’re low on energy or short on time.  
   

Supplements to Improve Egg Quality

Supplements are not magic bullets — and do not replace real food on your plate. But, when used strategically, they can provide powerful support for a natural egg quality boost.

The key is choosing the right ones for your body.

You don’t need to take everything on this list. In fact, throwing the kitchen sink at your fertility with dozens of supplements can backfire.

Instead, the most effective approach is targeted: based on your labs, symptoms, and unique fertility picture. 

This is exactly what we help VIP clients figure out inside FERTILE IN FOUR®.

fertile in four proven process to get pregnant

“After four miscarriages and one failed IVF, I followed this plan and ended up with five genetically normal embryos. Now I’m holding my baby girl.” – Dacey

That said, here are some science-backed supplements that can support egg quality with antioxidants and essential nutrients:

    • CoQ10 (Ubiquinol form): This antioxidant fuels mitochondrial function—the energy engines of your eggs. As we age, mitochondrial efficiency declines, and CoQ10 helps restore that power supply. Clinical studies show it may improve egg quality and IVF outcomes, especially in women over 35.

    • Omega-3 Fatty Acids (from fish oil): Omega-3s help reduce inflammation, encourage blood flow to the ovaries and support healthy hormones.

With supplements, more isn’t better. Some nutrients can interfere with others or become harmful at high doses. This is why personalized protocols are so valuable. 

In FERTILE IN FOUR® VIP, we use advanced testing to customize supplements —without overwhelming your body or your budget.

 

Lifestyle to Improve Egg Quality

The way you live day-to-day matters more than most doctors let on. 

You don’t have to overhaul your entire routine—but the small, day-to-day choices can help improve your egg quality. 

Here are two of the most impactful lifestyle strategies we recommend:

1. Stress Reset: Breathe, Sleep & Practice Presence

Stress isn’t all in your head. It’s also in your ovaries. 

Chronic stress increases the hormone, cortisol, which disrupts the delicate hormonal balance needed for ovulation and healthy follicle development. 

Chronic stress can also impair blood flow to the ovaries and increase oxidative stress, both of which can reduce egg quality.

Your body isn’t trying to sabotage you—it’s trying to protect you by prioritizing survival over reproduction.

The fix? Create a “stress reset” ritual. You don’t have to meditate for an hour a day. Start small:

Breathe:

Deep belly breathing for just 5 minutes a day can shift your body out of fight-or-flight and into rest-and-reproduce.

Sleep: 

Aim for 7–9 hours of quality sleep. Keep your room dark (no TV!), stop yourself from scrolling in bed, and create a calming evening routine for yourself with a magnesium bath, herbal tea, or journaling.

Practice Presence: 

When left unchecked, our thoughts naturally run away with regrets about the past and worries about the future. This is normal, not something to judge yourself for. 

    • Mindfulness is a practice of reining-in runaway thoughts, and bringing your attention back to the present moment. Just exactly as it is. All you have to do is be.

    • Whatever works for you, don’t expect it to feel easy at first. Mindfulness is a practice – It takes repeated reps to build the muscle of staying present.

These tiny habits send a powerful signal to your body: it’s safe to conceive.

In FERTILE IN FOUR®, we build up your toolbox with practical strategies that work within the realities of your busy life, to calm your body & mind. 

fertile in four proven process to get pregnant

2. Limit Toxins: Personal Care Products, Plastics & Pesticides

Too many everyday products contain endocrine-disrupting chemicals (EDCs) that contribute to oxidative stress. 

These include BPA (found in plastics), phthalates (in fragrances), parabens (in skincare), and pesticides (on non-organic produce).

If you’ve read, It Starts With the Egg, you’re already overwhelmed by all of this. 

Don’t let the overwhelm paralyze you. You don’t have to eliminate everything. There are a few low-hanging fruit actions you can take to safeguard your vulnerable egg-cells. 

Here’s how to get started reducing your exposure:

Ditch plastic food containers:

Use glass or stainless steel for food and water bottles. (If you do use plastic, be sure to never microwave your food or drinks in plastic). 

Clean up your cosmetics: 

Choose fragrance-free and paraben-free options. Use the EWG Skin Deep database to determine product safety.

    • Our recommendation for clean skincare and makeup: Crunchi

Choose organic: 

Prioritize organic fruits and vegetables whenever possible. 

Clean your cleaners: 

Swap out chemical cleaners for vinegar, baking soda, lemon, or products with transparent, non-toxic ingredient lists. 

Reducing your toxic load gives your body—and your eggs—a clear path to thrive.

Real Egg Quality Results, from Real Women

Everything we’ve covered isn’t just theory—it’s the same science-backed approach we use inside the FERTILE IN FOUR® program that has helped hundreds of women have healthy pregnancies.

Here are just a few real-world wins:

“After four miscarriages and one failed IVF, I followed this plan and ended up with five genetically normal embryos. Now I’m holding my baby girl.” – Dacey

“Doctors said I had unexplained infertility and suffered 2 losses. Within four months of working with Anna, I was pregnant – naturally. We now have a healthy baby boy!” – Kristie

These results are what’s possible for you, too.

Frequently Asked Questions

Can egg quality be improved after 35? After 40? 

Yes! While age does affect egg quantity, egg quality is something you can improve — no matter your age. Research suggests that targeted nutrition, supplements, and lifestyle changes can support DNA and mitochondrial health, even for women over 35 and women over 40 years old. 

Beyond the research, I see this with my own eyes -every day! Women come to us over 35 and over 40 years – struggling to conceive, and after FERTILE IN FOUR® they go on to have a healthy baby. 

How long does it really take to improve egg quality?

It typically takes around 3 months, on average 60-100 days, since follicles need ~90 days to mature. 

Can supplements actually help egg quality?

When used strategically, rather than taking the whole kitchen sink, then yes. 

Supplements like CoQ10, vitamin D, omega‑3s, and myo-inositol have been clinically linked to improved mitochondrial function, hormone balance, and egg maturation. 

That said, a targeted, personalized approach is key—more of a smart foundation, not a supplement scramble.

What is oxidative stress, and why does it matter for fertility?

Oxidative stress refers to damage to a cell’s DNA and mitochondria, which are essential for healthy egg development. Minimizing oxidative stress—through diet, lifestyle, and toxin reduction—is critical for boosting egg quality, and therefore foundational in the FERTILE IN FOUR® program. 

How is egg quality tested in real life?

Unfortunately, there’s no single, definitive test for egg quality. If only I could give my clients a clear scorecard!

Instead, we evaluate clues like cycle regularity, progesterone levels, luteal phase length, and ovulatory patterns. 

In FERTILE IN FOUR® VIP, we also run functional labs to assess inflammation, nutrient status, and blood sugar balance— critical factors for egg quality.

These pieces help complete your unique fertility puzzle and guide a plan tailored to your body.

Next Steps: Your Personalized Fertility Plan 

Whether you’re prepping for egg retrieval, or have your heart set on conceiving naturally—you have more agency than you think. 

In the FERTILE IN FOUR® VIP program, we take everything you’ve just read, provide specific action plans tailored to your body, based on your lab results. 

Through advanced lab testing, daily coaching, and structured weekly plans, you’ll get the clarity you crave.

Because improving egg quality isn’t just about adding supplements or natural deodorant. It’s about working smarter, not harder—with a plan that’s made for you.

We don’t guess – we test, we coach, we tailor. We get results.

Want a data-informed, personalized fertility plan? → Apply for VIP intake now

 

*Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement or medication.

** Some of the links in this post are affiliate links, which means I may earn a small commission—and you benefit from savings. Thank you for your support, so I can continue to provide this content for free.

Anna Bohnengel
she/her

Anna Bohnengel is a registered dietitian trained at the National Institutes of Health with a decade of experience helping restore hormone health, optimize fertility and enjoy a healthy pregnancy.

After turning her own infertility around—without the medical intervention that doctors had claimed as her only option—she developed FERTILE IN FOUR™, a holistic and results-driven coaching program that puts each woman in the driver’s seat of her own fertility.

Contact me today to learn more or to start your fertility journey

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