15 Supplements to Support Egg Quality and How They Work

When you’re trying to conceive, maintaining good egg quality is crucial. Unfortunately, as we age, the number and quality of eggs naturally decline. But here's the good news: while you can’t turn back the clock on egg quantity, there are ways to support egg health and improve your chances of conceiving.

One way to support egg quality is through your diet, as it’s generally more effective to get your nutrients from whole foods. But let’s be real — life gets busy, and it’s not always easy to get everything you need from your meals alone. That’s where supplements come in. If you’re finding it tricky to get all the necessary nutrients from food, the right supplements can give you a boost. Let’s break down the most effective supplements to improve egg quality, backed by science.

Supplements to improve egg quality

1. CoQ10 for egg quality

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant found in every cell of your body. It plays a key role in energy production, particularly in the mitochondria — the “powerhouse” of the cell. As you age, CoQ10 levels decline, which can affect egg quality and overall fertility.

CoQ10 supplements have been shown to improve ovarian response, embryo quality, and pregnancy rates, particularly in women undergoing IVF. According to a study published in Antioxidants, CoQ10 supplementation improved oocyte quality by enhancing mitochondrial function and reducing oxidative stress.

Ubiquinone vs. ubiquinol for fertility

CoQ10 comes in two forms: ubiquinone and ubiquinol. Here’s the lowdown:

Ubiquinone: The oxidized form. It’s more stable but needs to be converted into ubiquinol by your body before it can be used.

Ubiquinol: The active, antioxidant form. It’s more bioavailable and easier for your body to use.

While both forms can be effective, studies suggest that ubiquinol is better absorbed (particularly if you’re over 35) and may be more effective at improving fertility outcomes.

Suggested intake: 200–400 mg per day for ubiquinol or 300–600 mg per day for ubiquinone.

2. NAC for fertility

N-Acetyl Cysteine (NAC) is a powerful antioxidant and a precursor to glutathione, the body’s master antioxidant. It’s known for its ability to protect cells from oxidative stress and support cellular health.

For fertility, NAC does more than just act as an antioxidant. It can improve egg quality, enhance embryo development, and even support hormonal balance. Research published in the Journal of Gynecology and Obstetrics found that NAC supplementation improved oocyte quality and increased pregnancy rates in women undergoing IVF.

NAC is particularly beneficial for women with PCOS as it helps regulate menstrual cycles and reduce androgen levels, supporting ovulation and egg health.

Suggested intake: 600–1,800 mg per day, split into two or three doses throughout the day

3. Myo + D-Chiro Inositol for egg quality

Combining Myo-Inositol with D-Chiro Inositol in a 40:1 ratio (the same ratio found in the body) provides even more fertility benefits. This combination is particularly effective for women with PCOS, as it balances the hormones involved in ovulation and supports egg quality.

According to research published in the International Journal of Molecular Sciences, this duo enhances ovarian function, improves insulin resistance, and supports overall reproductive health.

And if you have PCOS or irregular cycles, Myo + D-Chiro Inositol is one of the best supplements for improving egg quality and enhancing fertility.

Suggested intake: 40:1 ratio (e.g., 2,000 mg of Myo-Inositol and 50 mg of D-Chiro Inositol twice daily)

4. DHEA

Dehydroepiandrosterone (DHEA) is a hormone that naturally declines with age. It’s a precursor to sex hormones like estrogen and testosterone, and low levels can impact egg quality.

DHEA is especially beneficial for women with diminished ovarian reserve (low egg count). According to research published in Reproductive Biology and Endocrinology, DHEA supplementation can improve ovarian response, increase the number of eggs retrieved during IVF, and enhance embryo quality.

But DHEA isn’t for everyone. It’s best to get your hormone levels checked and talk to a healthcare provider before adding it to your routine.

Suggested intake: 25 mg three times a day (total of 75 mg daily)

5. Melatonin

Melatonin isn’t just for sleep. It’s also a powerful antioxidant that protects your eggs from oxidative stress. According to a study published in the Journal of Ovarian Research, melatonin supplementation improves egg quality, enhances embryo development, and can increase pregnancy rates

Melatonin also regulates your body’s circadian rhythm, which plays a role in hormone production and ovulation. Taking melatonin at night can help balance your reproductive hormones and support egg quality.

Suggested intake: 3 mg per night, taken 30–60 minutes before bedtime

6. L-Arginine

L-Arginine is an amino acid that boosts blood flow to the ovaries and uterus, supporting egg quality and implantation. It does this by increasing nitric oxide production, which dilates blood vessels and improves circulation.

A study published in the Journal of Assisted Reproduction and Genetics found that L-Arginine improved ovarian response and endometrial thickness, leading to higher pregnancy rates in women undergoing IVF.

Suggested intake: 2,000–4,000 mg per day, divided into two doses

7. Omega-3 fatty acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential fats with anti-inflammatory properties. Why? Omega-3s are anti-inflammatory powerhouses. They balance hormones, improve insulin sensitivity, and support egg quality. Plus, they enhance blood flow to the reproductive organs, which is essential for ovarian function.

According to a study in the Journal of Clinical Endocrinology & Metabolism, higher Omega-3 levels were linked to increased pregnancy rates. You can get Omega-3s from fish oil supplements or by eating fatty fish like salmon and mackerel.

Suggested intake: 1,000–2,000 mg per day

8. L-Carnitine

L-Carnitine helps your cells burn fat for energy. This is crucial for egg health because eggs need a lot of energy to mature and prepare for fertilization. L-Carnitine is also an antioxidant, protecting eggs from oxidative stress.

A study published in the Journal of Assisted Reproduction and Genetics found that L-Carnitine improved oocyte quality and overall fertility outcomes.

Suggested intake: 1,000–3,000 mg per day, divided into two doses

9. Zinc

Zinc is involved in every aspect of the reproductive process, from egg maturation to ovulation. It’s also a powerful antioxidant that protects eggs from oxidative damage. A study published in the Journal of Reproductive Immunology found that zinc deficiency impairs fertility and reduces egg quality.

Make sure you’re getting enough zinc through your diet or supplementation to support egg quality and overall reproductive health.

Suggested intake: 15–30 mg per day

Vitamins for egg quality

While supplements like CoQ10, NAC, and Inositol are fantastic, don’t overlook the power of essential vitamins for egg quality. Here are the most important ones:

10. Vitamin E

Vitamin E is a powerful antioxidant that protects your cells, including your eggs, from oxidative damage. Studies suggest that higher levels of vitamin E in follicular fluid are linked to better egg morphology and embryo quality.

Suggested intake: 200 to 400 IU of mixed tocopherol forms per day

11. Vitamin C

Vitamin C isn’t just for boosting your immune system — it’s also a potent antioxidant that protects your eggs from oxidative stress. It works synergistically with Vitamin E, helping to regenerate it and enhance its effectiveness. While its direct impact on egg quality requires further research, its role in supporting overall reproductive health is acknowledged.

Suggested intake: 500 to 1,000 mg daily

12. Vitamin D

Vitamin D is essential for hormone regulation and reproductive health. Deficiencies in Vitamin D have been linked to infertility and poor IVF outcomes. A study published in Reproductive Medicine found that sufficient Vitamin D levels improved pregnancy rates in women undergoing IVF.

Suggested intake: 2,000 to 4,000 IU for those with low vitamin D levels

13. Myo-Inositol for fertility

Myo-Inositol is a naturally occurring compound that belongs to the B-vitamin family. It’s known for its role in supporting ovarian function, improving insulin sensitivity, and balancing hormones. This makes it particularly beneficial for women with PCOS, as insulin resistance is a common underlying issue.

Myo-Inositol has been shown to improve egg quality, ovulation rates, and pregnancy outcomes. A clinical study demonstrated that Myo-Inositol supplementation increased the clinical pregnancy rate in women undergoing IVF. It works by enhancing ovarian function, improving insulin sensitivity, reducing oxidative stress, and balancing hormones for regular menstrual cycles.

Suggested intake: 2,000 mg twice a day (total of 4,000 mg daily)

14. Folate (Vitamin B9)

Folic acid, a synthetic form of folate, is essential for DNA synthesis and repair, processes vital for oocyte maturation and embryo development. Adequate folic acid intake has been associated with improved fertility outcomes. A study highlighted that periconceptional use of folic acid reduces the incidence of birth defects and may enhance fertility.

Suggested intake: 400 mg per day

15. Vitamin B6 for egg quality

Vitamin B6, also known as pyridoxine, plays a crucial role in hormone regulation and reproductive health. It’s particularly important for balancing progesterone and estrogen levels, which directly impact ovulation and menstrual cycle regularity. This makes it an excellent supplement for supporting egg quality, especially for those experiencing hormonal imbalances or short luteal phases.

According to a study published in the National Library of Medicine, vitamin B6 was shown to improve progesterone levels and luteal phase length, supporting a more favorable environment for implantation and early pregnancy. It also helps reduce homocysteine levels, an amino acid linked to infertility and poor egg quality.

Suggested intake: 50–100 mg per day

Are supplements the key to better egg quality?

When it comes to improving egg quality, supplements can be incredibly helpful — but they’re not a one-size-fits-all solution. It’s tempting to try everything, but more isn’t always better. In fact, taking too many supplements can do more harm than good.

It’s important to remember that not everyone needs all of these supplements, and the best approach is personalized. What works for someone else might not work for you. That’s why it’s highly recommended to speak to a healthcare provider before starting any new supplement routine. They can help you figure out the right combination based on your individual needs, hormone levels, and health conditions.

Also, if you’re already taking a prenatal vitamin (which is generally recommended while trying to conceive), be sure to check the label. Many prenatal vitamins already contain some of these vitamins and minerals, and you don’t want to risk overdosing. For example, excess vitamin D, zinc, or folate can have adverse effects.

Finding the right balance is key. Supplements are just one piece of the puzzle — a healthy diet, lifestyle, and mindset are equally important for optimizing egg quality and boosting your chances of conceiving.

---

Tassia O'Callaghan is an experienced content writer and strategist, having written about a vast range of topics from chemical regulations to parenting, for brands like Peanut App Ltd, Scary Mommy, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.