If you’re trying to conceive, you’ve probably come across countless claims about how to “improve egg quality” — from supplements and special diets to expensive fertility treatments.

But what does egg quality actually mean? Can you really improve it? And which changes are supported by fertility research?

Here’s what you need to know.

What Does Egg Quality Mean?

When fertility specialists talk about egg quality, they are largely referring to an egg’s ability to develop normally, be fertilised and ultimately contribute to a healthy embryo.

One important component is the egg’s chromosomes.

Human eggs contain 23 chromosomes. After fertilisation, these combine with 23 chromosomes from the sperm to create an embryo with 46 chromosomes.

However, eggs can sometimes contain an abnormal number of chromosomes. This is known as aneuploidy.

The likelihood of chromosomal abnormalities increases as women get older, which is one of the main reasons female fertility declines with age.

Does Egg Quality Decline With Age?

Yes.

Unlike sperm, which are continuously produced, women are born with their lifetime supply of immature eggs.

Both the number and reproductive potential of the remaining eggs decline with age, with the decline becoming more significant during the mid-to-late 30s.

This doesn't mean that pregnancy suddenly becomes impossible after 35. Many women conceive naturally in their late 30s and beyond.

However, increasing maternal age is associated with a higher proportion of chromosomally abnormal eggs and embryos, which can reduce the chance of conception and increase the risk of miscarriage.

Can You Actually Improve Egg Quality?

This needs some nuance.

There is currently no treatment, supplement or diet proven to reverse ovarian ageing or guarantee a genetically normal egg.

You also cannot increase the number of eggs you were born with.

However, developing eggs exist within a biological environment influenced by factors including nutrition, oxidative stress, metabolic health and mitochondrial function.

For that reason, research has investigated whether certain lifestyle factors and nutrients may support reproductive health and normal cellular function.

The development of an ovarian follicle takes place over several months, which is why fertility lifestyle changes are often considered well before conception rather than only after a positive pregnancy test.

1. Stop Smoking

If you're trying to improve your fertility, smoking is one of the clearest modifiable factors to address.

Smoking has been associated with poorer reproductive outcomes and an earlier decline in ovarian function.

This includes cigarettes, and avoiding second-hand smoke exposure where possible is sensible too.

If you're struggling to stop smoking, speak to your GP or NHS stop-smoking service rather than feeling that you have to manage it alone.

2. Aim for a Healthy, Balanced Diet

There isn't a magical “egg quality diet.”

Instead, focus on an overall nutritious dietary pattern containing:

• Plenty of vegetables and fruit

• Wholegrains

• Healthy sources of fat

• Adequate protein

• Nuts and seeds

• Pulses and legumes

• Fish where appropriate

Rather than obsessing over individual “fertility foods”, your overall dietary pattern is likely to be more important.

3. Take Folic Acid Before Pregnancy

Folate is one of the most established nutrients in preconception care.

In the UK, women trying to conceive are advised to take 400 micrograms of folic acid every day before pregnancy and until 12 weeks pregnant to reduce the risk of neural tube defects.

Some people are advised to take a higher prescribed dose of folic acid because of individual risk factors. If you've been prescribed folic acid by your doctor, continue following their advice.

Folate can also be provided in supplements as 5-MTHF (methylfolate), a biologically active form of folate.

Importantly, fertility supplements should not be used to replace prescribed medication or prescribed folic acid without discussing this with your doctor.

4. Consider Your Vitamin D

Vitamin D is involved in numerous processes throughout the body and has also attracted considerable interest in reproductive medicine.

In the UK, vitamin D deficiency can be relatively common because sunlight exposure is limited for much of the year.

The NHS recommends that adults consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter, with some people advised to supplement throughout the year.

Higher-dose vitamin D supplementation isn't appropriate for everyone, so your existing supplements, diet, medical history and — where clinically appropriate — vitamin D level should be considered.

5. CoQ10 and Egg Quality

Coenzyme Q10 (CoQ10) has become one of the most researched nutritional compounds in the conversation around egg quality.

Why?

Egg cells have enormous energy requirements.

Their mitochondria — structures responsible for cellular energy production — are essential during processes including egg maturation, fertilisation and early embryo development.

CoQ10 naturally participates in mitochondrial energy production and also functions as an antioxidant.

Levels of CoQ10 decline with age, which has led researchers to investigate whether supplementation may have a role in female reproductive health.

Studies have examined CoQ10 supplementation particularly in women undergoing fertility treatment and those with diminished ovarian reserve.

Some research has reported improvements in intermediate IVF outcomes following CoQ10 pretreatment. However, the evidence is not strong enough to claim that CoQ10 can guarantee pregnancy, prevent miscarriage or reverse age-related egg decline.

It is better thought of as an area of promising fertility research rather than a fertility treatment.

6. Don't Forget Sperm Health

When a couple is trying to conceive, enormous attention is often placed on the woman.

But sperm contributes half of the embryo's genetic material.

Male fertility can therefore be just as important.

Smoking, excessive alcohol intake, obesity, certain medications, heat exposure and some medical conditions can affect sperm health.

If you've been trying for an appropriate length of time without success, fertility assessment should generally involve both partners rather than focusing exclusively on egg quality.

7. Sleep, Exercise and General Health Still Matter

You don't need to completely overhaul your life because you're trying to conceive.

Focus on sustainable basics:

Regular physical activity, adequate sleep, a balanced diet, avoiding smoking, moderating alcohol intake and managing existing health conditions appropriately all contribute to overall health.

And despite what social media may tell you, you do not need to live a perfectly “clean” lifestyle to become pregnant.

How Long Before Trying to Conceive Should I Focus on Egg Health?

If you're planning ahead, around three months before trying to conceive is commonly used as a practical preconception window.

That doesn't mean you need to delay trying for three months before making lifestyle changes.

Start whenever you can.

And if age or another fertility factor means time is important, don't postpone appropriate medical assessment while trying to perfect your supplement routine.

When Should You Seek Fertility Advice?

In the UK, fertility assessment is generally considered after a period of regular unprotected intercourse without conception, but the appropriate timing depends on factors including age and medical history.

Earlier medical advice may be appropriate if there are known or suspected fertility problems, such as:

• Irregular or absent periods

• Previous ectopic pregnancy

• Known endometriosis

• Previous pelvic inflammatory disease

• Known or suspected male-factor fertility problems

• Other medical conditions that may affect fertility

If you are concerned, speak to your GP rather than assuming you simply need to “improve your egg quality”.

Looking for a Simpler Preconception Supplement Routine?

One of the reasons I created CORE3 was because fertility supplement routines can quickly become overwhelming.

CORE3 combines three nutrients commonly discussed in preconception and reproductive-health research into one capsule per day:

450mg CoQ10 • 1,000mcg methylfolate • 4,000 IU vitamin D3

It is manufactured in the UK, vegan and halal-friendly, with lichen-derived vitamin D3 and a high-purity fermented CoQ10.

I created it after my own fertility journey and six pregnancy losses, inspired by the supplement protocol used during my fertility care but simplified into a single daily capsule.

CORE3 is a food supplement, not a fertility treatment, and does not treat infertility or prevent miscarriage. If you take prescribed folic acid, fertility medication or other prescribed medication, continue this unless your doctor advises otherwise and discuss combining supplements with your healthcare professional where appropriate.

The Bottom Line

There is no supplement capable of guaranteeing better eggs or a pregnancy.

Age remains one of the strongest determinants of egg quality, and no lifestyle intervention can reverse ovarian ageing.

But focusing on evidence-based preconception health — including nutrition, folate, vitamin D, avoiding smoking and understanding emerging research around nutrients such as CoQ10 — is a much more sensible approach than chasing fertility “hacks”.

Your goal isn't to create the perfect fertility routine.

It's to give your body a well-supported environment while knowing when medical fertility assessment is more important than another supplement.