Foods and Supplements to Support Fertility and Egg Quality
How a nutrient-dense, anti-inflammatory diet - and supplements - can help support egg quality
When we were going through IVF, I was shocked by the amount of really bad nutrition advice circulating online. So much of what I saw was just flat-out wrong, unsupported by any real evidence, or used to sell expensive supplements.
Infertility can be one of the most emotionally and physically challenging experiences to go through. So seeing people prey on those who struggle with misleading information makes me especially mad. There’s also just a lot of people who mean well but are handing out bad advice in Facebook groups and on social media - like eating McDonald’s fries after implantation is the trick to success???
I want to start by saying that nutrition does matter, and there is quite a bit of evidence that diet and lifestyle do influence reproductive health (for both men and women). But changing your diet alone is unlikely to fix fertility challenges for many people. Fertility is really complex and influenced by so many things, including age, genetics, hormones, and underlying medical conditions.
If you are trying to conceive and want to improve your egg health, the best thing to do is the same advice I give to almost everyone, regardless of fertility status: focus on a nutrient-dense, anti-inflammatory diet rich in whole foods. Emphasize vegetables and fruits, high-quality protein, healthy fats, whole grains and legumes, and nuts and seeds. And limit highly processed foods, excess added sugar, trans fats, fast and fried foods
It takes about three to four months for an egg to mature before ovulation. That means the work you put in now will help support the eggs that will be released several months from now.
Chronic low-grade inflammation and oxidative stress have been associated with poorer fertility outcomes and may negatively affect egg quality. Which is why I recommend eating an anti-inflammatory diet. It’s also so important to make sure you are eating enough. Undereating can disrupt hormone balance, egg quality, and ovulation.
Aside from focusing on a well-rounded, healthy diet, here are a few specific foods that may help with egg quality.
Foods For Egg Quality
Colorful Fruits and Vegetables
Berries, leafy greens, citrus, carrots, and cruciferous vegetables are great sources of antioxidants, such as vitamin C, beta-carotene, and polyphenols, that help protect eggs from oxidative stress.
Omega-3 Rich Foods
Wild salmon, sardines, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids, which may help support hormone balance and reduce inflammation. Note that seeds contain ALA, which poorly converts into DHA and EPA, the 2 omega’s that are especially important for brain health.
Eggs
Eggs are a great source of choline, which is important in fetal brain development and overall reproductive health.
Beans and Lentils
Legumes contain folate, iron, and fiber, all of which are important for gut health and healthy blood sugar levels, which can impact fertility.
Nuts and Seeds
Almonds, walnuts, pumpkin seeds, and sunflower seeds contain vitamin E, zinc, selenium, and healthy fats that support cellular health.
Iron-Rich Foods
Lentils, spinach, pumpkin seeds, and lean meats provide iron, which is important for ovulation and oxygen delivery to developing tissues.
Supplements to Consider
In addition to a healthy diet, I generally recommend starting a prenatal vitamin about three months before trying to conceive, if possible.
A prenatal is not meant to be a substitute for a good diet, but it can help fill nutritional gaps and ensure your body gets everything it needs to prepare for pregnancy.
Before starting anything new, you should ideally discuss it with your healthcare provider.
CoQ10 (Coenzyme Q10)
CoQ10 helps support mitochondrial function, which is especially relevant because egg cells require significant energy to divide and mature. Some fertility specialists recommend CoQ10, particularly for older women or those going through IVF.
Inositol
Myo-inositol has been studied most extensively in women with Polycystic Ovary Syndrome (PCOS), where it may help improve insulin sensitivity and support more regular ovulation.
Omega-3 Fatty Acids
Fish oil or algae-based omega-3 supplements may help reduce inflammation and support reproductive health, particularly if you don’t eat fish regularly.
If you’re on a fertility journey, what nutrition advice or supplement recommendations have you come across that felt confusing, overwhelming, or too good to be true? I’d love to hear.
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