How to Improve Egg Quality Before IVF — What the Evidence Actually Says

The 90-day window matters because it takes approximately 90 days for an egg to mature from a resting follicle to a mature, retrievable egg. Changes made 3 months before your IVF cycle can influence the quality of eggs retrieved. Evidence-supported strategies: 1. CoQ10 (Ubiquinol form, 400–600mg/day): Mitochondria power the egg's development and fertilisation process. CoQ10 is essential for mitochondrial function. Some studies suggest it may improve egg quality and embryo development, especially in women over 35 or with low reserve, although the evidence is still limited. 2. Vitamin D (2000–4000 IU/day if deficient): Vitamin D receptors are present in ovarian follicles. Deficiency is associated with lower IVF success rates. Get your level tested — aim for 40–60 ng/mL before IVF. 3. DHEA (25–75mg/day for 3 months if AMH is low): Converts to androgens and estrogens in the follicle — supports egg development. Evidence strongest for women with diminished ovarian reserve. Must be taken under medical supervision. 4. Melatonin (3mg at night): Acts as a powerful antioxidant in the follicular fluid. May protect eggs from oxidative damage during stimulation. Some fertility units use it routinely. 5. Anti-inflammatory diet: Reduce processed foods, sugar, refined carbs. Increase colourful vegetables, berries, oily fish, nuts, and olive oil. Inflammation directly impairs egg cell DNA integrity. 6. Quit smoking immediately: Smoking accelerates ovarian aging by up to 10 years and damages mtDNA in eggs. There is no safe level of smoking for fertility. 7. Limit alcohol: Even 1–2 units daily has been shown to reduce IVF pregnancy rates by 20%. 8. Stress management: Cortisol impairs the hormonal cascade that triggers ovulation. Yoga, mindfulness meditation, and regular sleep schedules have measurable hormonal benefits.