If you’ve been wondering how to improve egg quality or what to focus on for egg freezing preparation, you’re in the right place. Whether you’re planning to freeze your eggs now or simply want to protect your fertility for the future, the choices you make today can have a big impact.
In this blog post, I’m sharing exactly how to prepare your body for the egg freezing process — from balancing your hormones to nourishing your body with fertility-friendly foods — to ensure the best quality eggs are harvested. You’ll learn about the role of antioxidants, liver health, stress management, and even specific nutrient supplementation for creating the best possible environment for your eggs.
You are born with your lifetime’s egg supply, and small changes can support their quality so you’re able to harvest the highest quality of eggs, which improves your chances of creating genetically normal embryos.
And, as an added bonus, I’ve included a free resource for you! At the end of this post, you’ll receive access to my Preparing Your Body Before, During, and After Egg Freezing Cheatsheet.
When it comes to fertility, it’s not just about how many eggs you have — it’s about the quality of those eggs. Egg quality refers to how healthy the eggs are on a cellular level, which directly impacts their ability to be fertilized, develop into a healthy embryo, and lead to a successful full-term pregnancy.
Here’s the thing: egg quality naturally declines with age because of changes in mitochondrial function (the energy powerhouses inside your cells) and increased risk of chromosomal abnormalities. By your mid-to-late 30s, this process happens more quickly — but it’s important to remember that age is only one piece of the puzzle.
The health of your eggs is also influenced by:
→ Hormone balance — especially your estrogen, progesterone, and thyroid hormones
→ Nutrient status — vitamins, minerals, and antioxidants that protect eggs from damage
→ Metabolic health — blood sugar stability and inflammation levels
→ Lifestyle factors — stress, sleep, and exposure to environmental toxins
That’s why supporting egg quality isn’t just for women over 35. If you’re considering egg freezing, trying to conceive, or even just thinking ahead, investing in your reproductive health now can make a difference in your options later.
The good news? Eggs take about 90 days to mature before ovulation — which means what you do in the 3-4 months leading up to egg retrieval or conception can have a real, tangible impact. This is your window to give your body the nutrients, hormonal support, and lifestyle habits it needs for the healthiest eggs possible.
Hormones are the chemical messengers that tell your reproductive system what to do — and when they’re not sending the right signals, egg quality can take a hit.
Two key hormonal systems play a starring role here:
Estrogen helps follicles (the tiny sacs in your ovaries where eggs develop) mature properly. Too little can slow egg growth, while too much — especially if your body isn’t clearing it effectively — can disrupt the delicate balance needed for ovulation.
Progesterone is essential after ovulation to prepare the uterine lining for implantation, but it also reflects how well ovulation occurred in the first place. Low progesterone can point to issues with egg maturation.
Testosterone in small amounts supports follicle development, but elevated levels (as in PCOS) can interfere with egg quality and ovulation.
Your thyroid acts like your body’s thermostat — regulating metabolism, energy, and reproductive hormones. When thyroid hormones are too low (hypothyroidism) or too high (hyperthyroidism), they can disrupt follicle development, ovulation timing, and the hormonal environment eggs need to thrive. Even “subclinical” imbalances — where your levels are just slightly off — can affect fertility.
Healthy eggs need a well-orchestrated hormonal dance:
↳ FSH (follicle-stimulating hormone) tells your ovaries to prepare eggs for release.
↳ LH (luteinizing hormone) triggers ovulation at just the right time.
↳ Estrogen and progesterone shift to create a receptive environment for fertilization and implantation.
When this flow is disrupted — by stress, nutrient deficiencies, thyroid issues, blood sugar swings, or environmental toxins — it can lead to poor egg development, lower fertilization rates, or difficulty sustaining a pregnancy.
The takeaway? Balancing your hormones isn’t just about easing symptoms like PMS or fatigue — it’s foundational for creating the healthiest eggs possible. By identifying and addressing imbalances early (through lab testing, nutrition, and lifestyle support), you can give your body the internal environment it needs for optimal egg quality.
A single mature egg contains around 100,000 mitochondria — the most of any cell in the human body. That’s because eggs require enormous amounts of energy to mature, fertilize, and, if all goes well, grow into a healthy embryo.
When mitochondria work efficiently, egg quality improves. On the other hand, impaired mitochondrial function has been directly linked to infertility.
As we age, mitochondria begin to accumulate damage, produce less energy (ATP), generate more oxidative stress, and lose efficiency in hormone production. This “cellular fatigue” is one reason egg quality and IVF success rates often decline in our late 30s and 40s.
What you eat and how you live every day sends powerful messages to your ovaries. Your diet and lifestyle choices can either support the delicate process of egg development or create stress and inflammation that work against it. The great news? Even small, intentional changes can add up in a big way.
Healthy eggs need a steady supply of antioxidants, vitamins, minerals, and high quality fats to grow and mature properly. My go-to recommendations include:
Antioxidant-rich produce: Berries, citrus fruits, leafy greens, and colorful veggies help combat oxidative stress, which can damage eggs on a cellular level.
High-quality protein: Grass-fed beef, organic poultry, wild-caught fish, pasture-raised eggs, and legumes provide the amino acids and minerals your body needs to build and repair reproductive tissue.
Healthy fats: Avocados, extra virgin olive oil, eggs, nuts, seeds, and omega-3-rich fish (like salmon and sardines) help regulate hormones and support cell membrane health in eggs.
Real food carbohydrates: Quinoa, starchy root vegetables like sweet potatoes and winter squashes, oats, and rice provide steady energy without spiking blood sugar, which is important for hormone balance.
Cigarette smoke, alcohol, and pollutants all damage mitochondrial DNA, and directly decrease egg quality. Women who smoke experience faster ovarian reserve depletion. You can protect your eggs by:
Minimizing endocrine disruptors: Avoid heating food in plastic, switch to glass or stainless steel water bottles, and reduce contact with synthetic fragrances.
Reducing pesticide exposure: Buy organic for the “Dirty Dozen” produce list when possible, and always wash produce thoroughly.
Limiting alcohol and caffeine: Too much of either can affect hormone levels and oxidative stress.
Moderate, consistent exercise helps regulate blood sugar, improve circulation to the reproductive organs, and lower stress hormones. Exercise also stimulates the creation of new mitochondria and keeps existing ones efficient. Think yoga, brisk walking, Pilates, or strength training 3–4 times a week.
Overtraining, especially with intense cardio, can actually raise cortisol and interfere with ovulation.
Saunas and mild heat exposure have been shown to enhance mitochondrial health in muscle cells, with emerging research suggesting possible benefits for reproductive cells too, including eggs. You can also try red light therapy. Early studies suggest it may reduce inflammation and improve mitochondrial function in eggs.
High stress levels can disrupt the brain–ovary communication needed for healthy ovulation. Simple practices like breathwork, meditation, gentle stretching, journaling, or even short breaks outside can help keep cortisol in check.
Your eggs are affected by your overall energy and recovery state. During sleep, your body repairs mitochondrial DNA and clears out damaged cells. Aim for 7–9 hours of quality, restorative sleep each night, avoid late-night screen time, and create a bedtime ritual that signals to your body it’s time to rest.
Your liver is one of the unsung heroes of fertility. While it’s best known for detoxifying alcohol and medications, it also processes excess hormones, metabolizes nutrients, and neutralizes toxins that could interfere with reproductive health.
When your liver is sluggish or overburdened, hormones — especially estrogen — can recirculate in the body in forms that may disrupt ovulation and egg quality. And because your eggs are particularly sensitive to oxidative stress (cell damage caused by free radicals), protecting them with antioxidants is essential.
Oxidative stress is one of the biggest threats to egg quality, contributing to DNA damage inside the egg cell and reduced fertilization potential. Antioxidants are like your eggs’ personal bodyguards — neutralizing free radicals and protecting mitochondrial health (the “battery” that powers egg development).
CoQ10 enhances mitochondrial function and energy production in eggs (ubiquinol form is best absorbed).
Vitamin C protects egg cells from oxidative damage and supports collagen-rich follicle structure.
Vitamin E works synergistically with vitamin C to protect cell membranes.
Alpha-lipoic acid is a potent antioxidant that also helps recycle other antioxidants. Lipoic acid has been shown to significantly improve egg quality, support IVF and decrease age-related fertility decline.
Selenium supports thyroid health and protects developing follicles from oxidative stress. I haven’t found a single-source selenium supplement that I love; however, this prenatal contains the full 200 mcg of selenium needed and all sorts of other good-for-fertility minerals and nutrients.
N-Acetyl-Cysteine is the precursor to glutathione, the body’s master antioxidant. N-acetylcysteine is a potent compound used to reduce oxidative stress, and combat inflammation. Both of which increase the quality of eggs.
Certain nutrients can support egg cell health as they develop into mature eggs. Improving egg quality increases your odds of creating genetically normal, high quality embryos. This can support fertility and pregnancy outcomes.
I recommend taking supplements to increase egg quality 3-6 months before your egg retrieval, given a key stage of oocyte maturation (folliculogenesis) occurs 3-4 months before ovulation, or when the egg retrieval will occur. But – it’s never too early or too late to start supporting your egg cell health.
If you’re over 35 and considering egg freezing or fertility treatments, you might have heard of DHEA (dehydroepiandrosterone). It’s a hormone your body naturally produces in the adrenal glands, and it serves as a building block for estrogen and testosterone.
As we age, DHEA levels naturally decline — and research suggests that supplementing with it in certain cases may help improve egg quality and ovarian response during stimulation cycles.
Improves ovarian environment: DHEA may enhance the fluid surrounding developing eggs, helping them mature more efficiently.
Boosts androgen levels: Low androgens can impair follicle development; DHEA can help restore balance in some women.
Increases antral follicle count (AFC): Some studies suggest DHEA may improve the number of recruitable eggs during a cycle.
Supports mitochondrial function: Healthier mitochondria mean better energy production for egg maturation.
Not for everyone: Women with certain conditions (like PCOS, hormone-sensitive cancers, or high androgen levels) should avoid DHEA unless specifically guided by a specialist.
Dosage matters: Common clinical doses are around 25–75 mg daily, but your provider will determine the safest and most effective amount for you.
Timing is key: Many protocols recommend starting DHEA 6–12 weeks before an egg retrieval cycle to allow enough time for it to influence egg development.
Quality counts: Always choose a reputable, third-party-tested supplement to ensure purity and accurate dosing.
Carnitine is important for egg quality support. Acetyl-L-carnitine + L-carnitine are antioxidants that may protect against lipid peroxidation and membrane breakdown, which is vital to mitochondrial structure and egg cell health. L-carnitine specifically supports fat metabolism and energy supply throughout the body to support egg cell health.
NAD has been researched to significantly improve egg quality and decrease age-related fertility decline.
Vitamin D: Studies show a significant correlation between vitamin D levels and fertility: low levels of vitamin D negatively impact fertility. A recent IVF study revealed a higher fertilization and implantation rate in a group of women with higher vitamin D levels, most likely because egg quality was improved.
Melatonin is an important antioxidant which acts as an effective scavenger of free radicals and is important for healthy egg quality, and has been shown to increase chances of conception.
Resveratrol is found in peanuts, berries, red grape skins, red wine, and the Japanese knotweed plant, also known as polygonum. Research has shown that resveratrol has very potent antioxidant properties, which among other things acts as a sirtuin activator — meaning it activates the SirT1 gene that is believed to provide healthy aging effects and positive effects on egg quality.
Omega 3’s are essential fats that may reduce inflammation and improve egg health.
Myo-inositol is a sugar that may regulate insulin and hormone levels, which can impact egg quality.
Pyrroloquinoline Quinone is a powerful antioxidant that has been shown to support optimal mitochondrial number and function, which are key to normal egg cell health.
I’ve put together a simple, step-by-step Preparing Your Body Before, During, and After Egg Freezing Cheatsheet so you can feel clear and confident at every stage of the process. Inside, you’ll find exactly what to focus on in the months leading up to your cycle, how to care for your body during stimulation, and the best ways to recover afterward — all in one easy-to-follow guide you can reference anytime.
Download my Preparing Your Body Before, During, and After Egg Freezing Cheatsheet here.
Your fertility journey is uniquely yours — and so is your power to influence it. While age and biology play a role in egg quality, the way you care for your body in the months before an egg retrieval, freezing, or conception can make a measurable difference.
By nourishing yourself with nutrient-dense foods to feed the mitochondria of your egg cells, balancing your hormones, supporting your liver, managing stress, and being mindful of environmental exposures, you’re creating the most supportive environment possible for your eggs to thrive.
Remember, this isn’t about perfection — it’s about consistency, patience, and giving your body the tools it needs to do what it’s designed to do. Whether you’re preparing for egg freezing now, trying to conceive soon, or simply protecting your reproductive health for the future, every positive choice you make today is an investment in tomorrow.
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Sarah Jane Sandy is a certified nutrition therapist, and a fertility and women’s health expert. She has helped hundreds of women increase their fertility naturally and go on to have healthy full-term pregnancies. She has been working with women and couples trying to get pregnant for over 16 years and over 90% of the women who work with her get pregnant and have healthy babies.
She also works with women trying to fix their hormone imbalances, as well as supporting women through pregnancy and the postpartum period. Learn more about her own fertility and hormone journey here. To send Sarah a message, complete her Contact Form.
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