Egg Quality and Fertility: How Nutrition Can Support You

If you're trying to conceive and worried about your egg quality, you've probably fallen down more than one late-night internet rabbit hole. I'm Oksana, a HCPC-registered clinical dietitian, and I want to be honest with you from the start. No food and no supplement can turn back the age of your ovaries or "repair" an egg. What good nutritioncando, alongside your medical team, is help support the environment in which your eggs mature over the months before conception. That is a meaningful thing to look after, and it's what I help you do.

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How egg quality affects fertility

You're born with all the eggs you'll ever have, and both their number and quality naturally decline with age, most noticeably from the mid-thirties onwards. "Egg quality" really means how healthy an egg is at a cellular level, especially its mitochondria (the tiny energy engines) and its chromosomes, because that influences whether it can fertilise and develop into a healthy embryo. Age is the single biggest factor here, and I'll always be straight with you about that. But an egg takes roughly three months to grow and mature before ovulation, and that maturation window is a stage where your overall health, and yes, your nutrition, may play a supporting role.

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Why nutrition matters

Egg maturation is an energy-hungry process that's sensitive to oxidative stress, so it makes sense that diet quality has been studied here. A Mediterranean-style eating pattern has the most promising evidence in fertility research, with some studies linking higher adherence to more available embryos and better outcomes in assisted reproduction, though the evidence is mixed and mostly observational (PMC review, meta-analysis). I want to be balanced: this is about giving your body a good foundation, not a guarantee, and it always works together with your fertility care.

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What actually helps (not fads)

  • A Mediterranean, antioxidant-rich pattern. Plenty of colourful vegetables, fruit, whole grains, legumes, olive oil and oily fish. This pattern has the strongest fertility evidence and naturally provides the antioxidants (vitamins C and E, polyphenols) that support cells against oxidative stress (dietary patterns review).

  • Fewer trans fats and ultra-processed foods. Higher trans fat intake has been linked with a greater risk of ovulatory infertility, so gently reducing them is a sensible step (dietary fats and ovulatory infertility).

Ways to work with me

  • Free 15-minute consultation

    A relaxed, no-pressure chat so we can meet, talk through where you are, and plan your goals.

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  • One-to-one consultation

    A deep-dive into your health, cycle and goals, with your personalised starting plan.

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  • Couples fertility consultation

    Prepare together, because both partners matter, with a plan for the two of you.

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  • Ongoing support & nutrition plan

    Month-to-month guidance and a bespoke plan for your body and conditions.

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How I can help you

I look at your whole picture, your age, any diagnoses, your blood results, your cycle and your real everyday life, and together we build a plan you can actually follow. I work alongside your GP and fertility team, never instead of them. Any medical treatment, testing or assisted reproduction (IVF/ICSI) is led by your doctors, and I focus on the nutrition and lifestyle side that helps everything else work harder for you. Everything is online, in English or Polish.

This page is part of my wider fertility & preconception nutrition support. If your partner is involved too, my couples consultation is designed for exactly that.

About me

This is for you if you

  • Are trying to conceive and want to support your egg health through nutrition
  • Are over 35 or have been told you have reduced ovarian reserve
  • Are preparing for IVF or egg freezing and want your body ready
  • Feel overwhelmed by conflicting supplement and "egg quality diet" advice online
  • Want a calm, evidence-based plan that works with your medical care

Power of Knowledge

Egg quality & fertility, your questions

Can I improve my egg quality with diet?

You can't change the age or number of your eggs, but a nourishing diet may help support the environment in which an egg matures over the roughly three months before ovulation. Think of it as good groundwork rather than a fix.

How long before trying should I change my diet?

Ideally around three months, because that's roughly how long an egg takes to mature before ovulation. Starting earlier gives your body more time, but it's never too late to eat in a way that supports you.

Should I take CoQ10 for egg quality?

Some small trials suggest CoQ10 may help ovarian response in women with reduced ovarian reserve, but the evidence is limited. I'd always suggest discussing supplements with your doctor first, and I can help you make sense of what's worth it for you.

Can I still support my egg quality after 35 or 40?

Yes. Age does affect egg quality and I won't pretend otherwise, but eating well still supports your overall health and the maturation environment at any age. It works best alongside your fertility team, who can advise on what's realistic for your situation.

Does egg quality matter more than quantity?

Both matter, and they tend to decline together with age. Quality affects whether an egg can fertilise and develop well, which is why supporting your overall health during the maturation window is worthwhile alongside your fertility care.

Do you work online, and in which languages?

Online or on-site in London, consultations in English and Polish.

Ready to give your body real support?

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