5 Ways to Improve Your Egg Quality
Understanding Egg Quality vs. Egg Quantity
Let’s start with a quick reminder: egg quality and egg quantity are not the same thing.
Egg quantity is the number of eggs you have remaining—think of it like a vault inside your ovaries. You’re born with all the eggs you’ll ever have, and as time passes, that vault slowly empties. Once it’s empty, you reach menopause.
Egg quality, on the other hand, refers to how healthy or “normal” those eggs are on a chromosomal level. As we get older, our eggs have been sitting in that vault longer, and the chromosomes that need to stay perfectly aligned for fertilization and embryo development start to lose stability. That’s why miscarriage rates and chromosomal abnormalities increase with age.
While you can’t refill your vault or stop time, you can make a real impact on the environment your eggs develop in, and that’s where lifestyle and inflammation come in.
The Inflammation Connection
Inflammation affects everything, including fertility. Chronic inflammation has been linked to irregular cycles, poor egg health, higher miscarriage rates, and lower pregnancy rates.
You might not even realize you’re living in an inflammatory state. For me, it wasn’t until years of unexplained pregnancy loss that I discovered I had celiac disease, which is a constant source of inflammation I didn’t know was there. Once I removed gluten and calmed my system, I finally understood what it meant to feel well.
So while we can’t control everything, we can control a lot more than we think. Here are my top five tips to start improving your egg quality right now.
1. Nourish with Whole Foods
The foundation of better egg health starts with what you eat. Focus on whole, unprocessed foods and reduce inflammation-driving foods like sugar, fried foods, and processed meats.
Your gut microbiome plays a powerful role in regulating hormones, especially estrogen, and in controlling inflammation. Support it by eating colorful fruits and vegetables, healthy fats, lean proteins, and fiber-rich foods. Think of food as information for your cells—choose foods that calm inflammation, not fuel it.
2. Add CoQ10 for Cellular Energy
Coenzyme Q10 (CoQ10) has been shown to support egg quality by improving mitochondrial energy production within your cells. Mitochondria are your eggs’ powerhouses—they fuel the complex process of chromosomal division during ovulation.
Studies suggest a beneficial dose is 200 mg three times daily (up to 600 mg total). Always pair this with a high-quality prenatal vitamin and at least 400 micrograms of folic acid to support healthy development from the very start.
3. Get Rid of Plastics
Plastics are everywhere, and unfortunately, they don’t just stay in our environment—they make their way into our bodies. Chemicals like BPA and phthalates found in plastics act as endocrine disruptors, interfering with hormone balance and fertility.
Start small but intentional:
Stop heating plastic (no microwaving or dishwashing).
Store food and drinks in stainless steel or glass.
Replace plastic straws and bottles with reusable alternatives.
It’s one of the simplest ways to reduce unnecessary exposure to toxins that can harm reproductive health.
4. Prioritize Sleep
Sleep isn’t a luxury—it’s when your body heals, restores, and balances hormones. Aim for 7.5 to 8.5 hours each night in a calm, cool, dark space.
A few of my favorite sleep tips:
Charge electronics away from your bed.
Go to bed and wake up at consistent times.
Use a sleep mask or sound machine if needed.
Consider a low-dose melatonin supplement (no more than 3 mg) about 30 minutes before bed—melatonin is a natural antioxidant that supports egg health.
5. Move with Intention
Movement is medicine for your metabolism, mood, and inflammation levels. Prioritize strength and resistance training to build muscle, as muscle mass protects against insulin resistance—a major source of inflammation.
Balance that with mindful movement like yoga, stretching, or walks outdoors. Not every workout needs to push you to your limit. The goal is consistency, strength, and stress reduction.
The Bottom Line
You can’t change your age or the number of eggs you have, but you can create the best possible environment for the eggs you do have. By lowering inflammation, fueling your body with real food, and focusing on rest and movement, you can support healthier, stronger eggs and improve your overall fertility.
