How can I improve my egg quality?

Bottom lineYou can't reverse age-related decline in egg quality, but you support it by not smoking, limiting alcohol and caffeine, eating a balanced diet, keeping a healthy weight, managing stress, sleeping well, and taking folic acid before conception; supplement evidence is mixed, so ask a specialist, and see a doctor after 6 months of trying if you're over 35.

Egg quality declines naturally with age and you can't reverse that, but supporting your overall health gives your eggs the best environment. Be wary of products promising dramatic improvements - the evidence is limited.

Habits that support egg and reproductive health

• Don't smoke - smoking is linked to faster decline in egg quantity and quality
• Limit alcohol and caffeine while trying to conceive
• Eat a balanced diet rich in vegetables, fruit, whole grains, and healthy fats
• Aim for a healthy weight, since extremes affect ovulation and egg health
• Manage stress and get regular, good-quality sleep
• Take folic acid before conception to support a healthy pregnancy

On supplements

Some supplements (like CoQ10) are marketed for egg quality, but evidence is mixed - talk to a fertility specialist before spending money or starting anything.

The age factor

The biggest driver of egg quality is age, especially after the mid-30s. If you're over 35 and trying to conceive, see a doctor after 6 months rather than waiting a year.

Femora helps you build consistent healthy habits and track your cycle while you plan for pregnancy.