Can nutrition improve egg quality?

Eloise Edington  |   5 Aug 2022

No one specific food will improve egg health. Unfortunately, this isn’t a magic bullet situation. But science continues to show that targeted supplementation, plus diet and lifestyle changes, can help improve egg – and ovarian – health. And a big part of ovarian health shows up in our ovarian reserve – or the number and quality of our eggs. 

From CoQ10 to folate, and many stops in-between, nutrition plays a crucial role in reproductive health, and specifically, what’s happening in our ovaries. 

Nutrient boosts, backed by science

For SEGOVA Biotechnology, the focus is on rejuvenation. Leaning into our own bodies, cells and growth factors to re-establish and enhance reproductive health. Improving what’s already there – primarily, our ovaries.

Numerous diseases, lifestyle factors (passive and active) can affect ovarian function and egg quality. So, the SEGOVA Rejuvenation Program is minutely tailored to every individual patient, working to rejuvenate and prepare our amazing organs for enhanced function, reserve and, ultimately, conception. 

SEGOVA’s expert team of nutritionists will create a program, with you at the centre. At the frontline of nutrition and ovarian health, there’s no better team to put our TTC community FAQs to, so we caught them for a chat on all things egg health. 

Over to SEGOVA –

Q: Can nutrition improve egg quality?

The short answer is, absolutely. But there’s no one specific food that will improve egg quality. We prefer to recommend a diet that’s tailored to each individual, adapted to the needs of our patients. Our nutrition plans will also take into account established habits and the foods you’re already enjoying as part of your everyday diet

For patients with a specific diagnosis, we’ll pay close attention to that particular problem.

Q: What are the signs of poor ovarian health?

It’s a good question, and poor ovarian health or diminished reserve can go unnoticed for years – at least, until a woman is ready and trying to conceive a baby. 

There aren’t many noticeable symptoms, but any of the following can signal poor ovarian health or diminished ovarian reserve: 

  • difficulty getting pregnant
  • irregular, or late menstrual cycles
  • shorter than normal menstrual cycles (a normal menstrual cycle is between 21-35 days)
  • heavy periods
  • miscarriage

Any of these, and other, less common signs are things we watch for. But lots of women have no symptoms at all. So it’s crucial to get expert support, if you’re having difficulty conceiving.

period menstrual cycle

 Q: I’m over 40 – what changes should I make, to boost my egg quality?

Gynaecologists and endocrinologists around the world acknowledge that diet, supplementation and physical activity can help improve egg quality. So it’s worth looking at those three areas. 

Crucially, most recommendations seem to focus on balancing oxidative stress. And experts agree, oxidative stress can have a huge impact on disease within the body. This includes diminished ovarian reserve, and poor ovarian health.

Q: I’ve read about antioxidants, why are they important?

In our body, most disease starts with oxidative stress. Antioxidant protection is a constant struggle and effort, within our bodies, to restore balance and combat oxidative stress. 

We’re looking for healthily functioning cells, including the sex cells involved in ovarian health. By working closely with patients on the SEGOVA Rejuvenation Program, we can tailor personalized nutritional strategies. And a big part of this is assessing and tackling oxidative stress, through diet, supplementation and other antioxidants.

Q: What deficiencies do you see, with ovarian health issues?

As a woman, your nutritional status has a significant effect on your reproductive health, as well as your long-term health. There’s growing evidence to support this, and it’s a key part of the SEGOVA Rejuvenation Program. Our focus is on ovarian health, but we’re also very concerned with whole-body functioning, and quality of life. 

Whether it’s through the food you’re eating or supplements you take, many micronutrients play a key, scientifically-proven role in fertility. Remember, fertility is a complex equation and each person’s body is different, so the science around micronutrients and conception is still at an early stage. But some promising studies are now shedding light on the role of vitamins in getting and staying pregnant.

Vitamins are essential for many reproductive health functions, including:

  • menstruation and ovulation
  • thyroid function
  • energy production
  • immune function
  • egg quality and maturation

For this reason, you need to get enough of the right vitamins and minerals, to optimise fertility and create the right environment for a healthy pregnancy.

Q: My doctor mentioned COQ10 – is this important for egg quality?

Yes. Scientific papers have confirmed statistically significant improvements, when CoQ10 is introduced as a supplement (according to specific protocols). 

exercise fertility health

Q: I’ve read it’s possible to improve egg quality in 30 days – is that true?

There is a window of time – 90 days, rather than 30 – in the cycle of an egg’s journey to ovulation, where specific factors, like diet, might impact egg health. Your eggs are undergoing changes and getting ready for ovulation during these 90 days, before reaching full maturation.

At SEGOVA, we follow scientific evidence, which proves that enhancing your general health can improve egg quality, and help with conception. Focusing on egg health, we recommend tailored strategies around: 

  • exercising
  • lowering stress
  • altering sleep habits
  • getting proper nutrition

All of these can work in synergy, to optimise ovarian health.

Q: Does folic acid/folate improve egg quality?

Yes, scientific papers do confirm statistically significant results, when it comes to folic acid and egg quality, while preparing your body for pregnancy.

Q: What happens during a SEGOVA nutritionist session?

After a quick hello with our friendly team, your SEGOVA nutritionist and physical activity session will cover these (and lots more!): 

  • body composition (bioimpedance) 
  • a general interview with you, as the patient
  • daily eating habits
  • supplementation
  • physical activity
  • stress status
  • sleep

Q: What does a typical SEGOVA nutrition plan look like?

Our nutrition plan is part of your overarching SEGOVA Rejuvenation Program. It’s a 12-week program, and completely tailored to you as an individual. We’ll recommend a specific plan, covering:

  • your wake-up time, 
  • daily meal planning (including eating times, food selection, processing and preparation methods
  • specific fitness training (following a CPET test)
  • supplementation as needed

All of this and lots more, plus recommendations for future testing.

healthy fertility meal food

Cutting-edge treatment, focused on ovarian health 

The SEGOVA Rejuvenation Program is designed to support: 

  • Premature ovarian failure (POF Syndrome) 
  • Maternal age-related IVF failure 
  • Early-onset of menopause

Plus, associated conditions. To book a consultation with their team and find out more about this amazing program, head to SEGOVA Biotechnology




Want to receive more great articles like this every day? Subscribe to our mailing list


Tags: , ,

Follow Us


Win a FREE 6-month supply of sperm health supplements