Improve Egg Quality: What Really Works

What worsens egg quality

Many influences of modern life can put strain on egg quality. Oxidative stress is central to this: the mitochondria, the cell's power plants, provide the energy for egg maturation. If the balance between free radicals and the body's own protection is thrown off, the sensitive mitochondria can be damaged. With age, this protective capacity decreases, which is why antioxidants receive particular attention in research.

Chronic, low-grade inflammation and insulin resistance are also linked to poorer egg maturation. In PCOS, the two often coincide: elevated insulin levels can stimulate androgen production in the ovaries and thereby disrupt ovulation. And finally, the liver and gut play an indirect role, because they are involved in the breakdown and regulation of estrogen.

Coenzyme Q10 and antioxidants: what the studies show

Coenzyme Q10 receives the most attention. It is involved in energy production in the mitochondria and at the same time acts as an antioxidant. In a meta-analysis of randomised trials on assisted reproduction, coenzyme Q10 supplementation was associated with better markers of egg quality (Florou et al., 2020), and one randomised trial observed a better ovarian response in women with a diminished egg reserve (Xu et al., 2018). A Cochrane review of antioxidants for those trying to conceive, however, honestly rated the overall evidence as still uncertain (Showell et al., 2020). You can read more about this in our article on coenzyme Q10 for the eggs.

DHEA is also discussed in the context of a diminished egg reserve. In a meta-analysis it did increase the number of eggs retrieved, but a clear benefit for live births could not be reliably demonstrated (Xu et al., 2019). DHEA is a hormone and belongs exclusively in the hands of a doctor, not in self-medication.

Nutrition and micronutrients for egg quality

Because egg maturation takes around 90 days, it is worth looking at your daily nutrient supply. A mainly plant-based, Mediterranean diet with plenty of vegetables, legumes, good oil and fish provides the foundation. Some micronutrients are studied particularly often here:

• Coenzyme Q10: involved in energy production in the mitochondria and studied in research around egg quality.
• Folate: contributes, according to EFSA, to the growth of maternal tissue during pregnancy and is central when trying to conceive.
• Zinc: contributes, according to EFSA, to normal fertility and reproduction as well as to the protection of cells from oxidative stress.
• Selenium: contributes, according to EFSA, to the protection of cells from oxidative stress and to normal thyroid function.
• Myo-inositol: is researched above all in PCOS and insulin resistance in connection with ovulation and the cycle.

Our Hormonic Base builds on exactly this logic: it delivers 16 micronutrients as a daily foundation, including coenzyme Q10, folate, zinc and selenium. Folate contributes to the growth of maternal tissue during pregnancy, zinc to normal fertility and reproduction, and zinc and selenium to the protection of cells from oxidative stress. If you also want targeted support for your cycle, you will find myo-inositol and zinc in the Cycle+ Formula. Both are intended as a supplement, not a treatment.

Which other nutrients matter when trying to conceive, you can read in our overview of nutrients for conception, specifically about inositol in our article on myo-inositol for PCOS and about the fatty acids in omega-3 for conception.

If you are unsure what makes sense for your fertility journey, it is best to clarify this in a free intro call or with your gynaecologist.

Conclusion

The number of your eggs is fixed, but you can help shape their quality through your lifestyle. In the window of roughly 90 days before fertilisation, nutrition, sleep, exercise and a good handle on oxidative stress and insulin all take effect. For coenzyme Q10 and antioxidants there are promising but not yet conclusive signals, and myo-inositol is interesting above all in PCOS. Understand these building blocks as meaningful support, not a guarantee, and seek medical guidance when trying to conceive.