Dr. E. Prashanthi Reddy
MBBS, DGO, PG Diploma in ART — Kiel University, Germany | 19+ years as a Fertility Specialist | ART Act 2021 Certified | Lead Consultant, Mother Hospitals & IVF Center, Boduppal, Hyderabad
One of the most common questions Dr. Prashanthi Reddy hears from patients preparing for IVF is: "Is there anything I can do to improve my egg quality?" The answer is a qualified yes — and the science behind it is more solid than many people realise.
While you cannot increase the number of eggs in your ovaries (that number is fixed from birth and declines with age), you can influence the quality of the eggs being actively developed in the lead-up to your IVF cycle. Egg development takes approximately 90 days — meaning the 3 months before your egg retrieval are a critical window for optimising quality through diet, lifestyle, and targeted supplementation.
What Is Egg Quality and Why Does It Matter?
Egg quality refers to whether an egg is chromosomally normal (euploid) and has sufficient energy reserves to support fertilisation and early embryo development. A high-quality egg:
- Has 23 chromosomes (the correct number for a human gamete)
- Contains a healthy mitochondrial energy supply
- Has an intact zona pellucida (protective shell)
- Can be fertilised, divide normally, and develop to blastocyst stage
Poor egg quality manifests as failed fertilisation, arrested embryo development (embryos stopping before blastocyst stage), or chromosomally abnormal embryos that fail to implant or cause miscarriage. Age is the primary factor — but it is not the only one. Oxidative stress, poor nutrition, smoking, and inflammation all degrade egg quality independently of age.
The 90-Day Window: Start Now
Eggs develop in waves called cohorts, with each cohort taking approximately 90 days to grow from a primordial follicle to a mature egg. The conditions the developing eggs are exposed to during this time — nutrition, blood flow, hormone levels, oxidative stress — directly affect quality. This is why starting 3 months before your IVF cycle gives you the best chance to see a measurable improvement.
Speak with Our Fertility Team
Have questions about egg quality and IVF preparation? Dr. Prashanthi Reddy's team at Mother Hospitals & IVF Center is here to help.
Evidence-Based Supplements for Egg Quality
1. CoQ10 (Coenzyme Q10) — 400–600 mg/day
Coenzyme Q10 is a powerful antioxidant naturally produced in the body that supports mitochondrial energy production. Egg cells are extraordinarily energy-dependent — each division requires vast amounts of ATP. CoQ10 levels decline with age, and supplementation has been shown in clinical trials to improve egg quality and embryo development rates, particularly in women over 35 and poor ovarian responders.
Recommendation: 400–600 mg/day of ubiquinol (the active form) for at least 3 months before your IVF cycle. Ubiquinol is better absorbed than ubiquinone.
2. DHEA (Dehydroepiandrosterone) — 25–75 mg/day
DHEA is a precursor to estrogen and testosterone. In women with low ovarian reserve (poor responders), DHEA supplementation for 3–6 months has been shown to increase the number of eggs retrieved and improve egg quality. It appears to enhance the ovarian follicular environment and reduce chromosomal abnormality rates.
Important: DHEA should only be taken under medical supervision — it is not appropriate for all patients (avoid in PCOS, which already has high androgens). Dr. Prashanthi Reddy will assess whether DHEA is suitable for you.
3. Myo-Inositol — 2,000 mg/day (especially for PCOS)
Myo-inositol (often paired with D-chiro-inositol in a 40:1 ratio) improves insulin signalling in ovarian cells. For PCOS patients, it reduces androgen levels, improves oocyte quality, and enhances embryo development rates. Even for non-PCOS patients, myo-inositol improves FSH receptor sensitivity and oocyte maturation.
4. Vitamin D — 1,000–2,000 IU/day (if deficient)
Vitamin D receptors are found on ovarian cells and play a role in follicle development, egg maturation, and endometrial receptivity. Vitamin D deficiency — extremely common in Indian women — is associated with lower IVF success rates. Get your serum Vitamin D checked and supplement to achieve a level above 30 ng/mL before your cycle.
5. Omega-3 Fatty Acids — 1–2g EPA+DHA/day
Omega-3s reduce inflammation in the follicular environment and improve egg quality by incorporating into the cell membrane and reducing oxidative damage. Fish oil or algae-based Omega-3 supplements are appropriate. Aim for at least 1g of combined EPA and DHA daily.
6. Folic Acid — 400–800 mcg/day (Methylfolate if MTHFR+)
Essential for DNA synthesis and cell division. Start at least 3 months before conception attempts. Women with the MTHFR gene variant should use methylfolate (5-MTHF) rather than synthetic folic acid for better absorption.
Diet for Better Egg Quality
The evidence points strongly to a Mediterranean-style diet as the most fertility-supportive eating pattern for egg quality:
| Eat More | Eat Less / Avoid |
|---|---|
| Leafy greens (spinach, methi, palak) | Trans fats (vanaspati, commercial baked goods) |
| Berries, citrus, tomatoes (antioxidants) | Ultra-processed foods and fast food |
| Fatty fish: salmon, sardines, mackerel | Excess alcohol (impairs follicle development) |
| Nuts and seeds (walnuts, flaxseeds) | High-sugar drinks and refined carbs |
| Whole grains, legumes, lentils | Excess caffeine (>200 mg/day) |
| Full-fat dairy (yoghurt, paneer) | Smoking (damages ovarian reserve and DNA) |
| Olive oil, coconut oil | Pesticide-heavy produce (wash thoroughly) |
Lifestyle Factors That Affect Egg Quality
Avoid Smoking Completely
Smoking is one of the most damaging things you can do to your eggs. Cigarette toxins directly damage ovarian DNA, reduce ovarian reserve, advance menopause by 1–4 years, and impair fertilisation rates. Quitting at least 3–6 months before IVF is strongly recommended — ideally permanently.
Reduce Alcohol
Even moderate alcohol consumption (1–2 drinks per day) is associated with lower IVF success rates. During your IVF preparation phase, reduce to zero or near-zero. Alcohol disrupts mitochondrial function in eggs and impairs liver metabolism of hormones used during stimulation.
Manage Stress
Chronic stress elevates cortisol, which directly interferes with GnRH, FSH, and LH — the hormones governing ovulation and egg development. Practices like yoga, meditation, and adequate sleep (7–8 hours) measurably reduce cortisol and have been associated with better IVF outcomes in multiple studies.
Exercise — But Not Excessively
Moderate exercise (30 min brisk walking or yoga daily) improves blood flow to the ovaries and reduces oxidative stress. However, excessive high-intensity exercise (marathon training, extreme weight loss regimens) can suppress ovarian function and reduce egg numbers. The sweet spot is regular, moderate-intensity activity.
Heat Exposure
While often cited for men's fertility, elevated scrotal temperature also affects egg quality indirectly by affecting the male partner. Avoid saunas, hot tubs, and prolonged heat exposure during the 3-month preparation period for both partners.
Clinical insight: At Mother Hospitals & IVF Center, we provide every patient preparing for IVF with a personalised pre-cycle optimisation plan — including targeted supplement recommendations, dietary guidance, and lifestyle adjustments — developed by Dr. Prashanthi Reddy based on your specific profile, AMH, age, and diagnosis.
Speak with Our Fertility Team
Have questions about your egg quality and IVF preparation? Dr. Prashanthi Reddy's team at Mother Hospitals & IVF Center is here to help.