As we age, fertility naturally declines, but the focus shouldn’t just be on the number of eggs – it’s the quality that matters most. If you’re 35 or older and trying to conceive, improving egg quality through nutrition is one of the most powerful things you can do to support your fertility. This comprehensive guide explores how nutrition and lifestyle impact egg health and what you can do to improve egg quality naturally — at 35 and beyond.

Why Egg Quality Matters After 35

Women are born with all the eggs they’ll ever have, and over time, both the quantity and quality of those eggs decline. A common concern for women in their mid-to-late 30s is diminished ovarian reserve – a condition where the number of remaining eggs is lower than expected for their age. While nutrition can’t increase the number of eggs, it can play a powerful role in supporting the quality of the remaining eggs.

Egg quality is important because it affects the likelihood of successful fertilisation, healthy embryo development and ultimately, pregnancy.

While we can’t change the number of eggs we have, we can influence the quality through targeted nutrition and lifestyle choices that support cellular health, reduce oxidative stress and enhance mitochondrial function.

What Factors Affect Egg Quality

Egg quality naturally declines with age, but understanding why this happens can help you take meaningful action. Three key biological processes — oxidative stress, mitochondrial dysfunction and telomere shortening — play a major role in the ageing of egg cells.

Oxidative Stress and Egg Quality

As we age, we become more susceptible to oxidative stress due to a combination of factors — including diet, lifestyle and environmental exposures. One major contributor is a diet low in the nutrients that support egg quality and high in those that undermine it. This includes refined carbohydrates (white flour, bread, rice and pasta, pastries, breakfast cereals and cereal bars), sugary drinks, processed snacks, trans fats (such as margarine, spreadable butters and industrial seed oils — including rapeseed, corn, safflower, sunflower and soybean oils) and artificial sweeteners (like aspartame used in diet and zero sugar soft drinks). These foods lack the antioxidants, vitamins and minerals needed to protect egg cells and instead promote inflammation and oxidative stress.

Other contributors include a sedentary lifestyle and exposure to environmental toxins — such as pesticides used on crops (including vegetables and grains) and common chemicals found in plastics, household cleaning products and personal care items. At the same time, the body’s natural antioxidant defences – particularly glutathione (the body’s master antioxidant) – decline with age, leaving egg cells more vulnerable to damage from free radicals. This oxidative damage can impair egg quality, reduce viability and affect your chances of conception. Read more about oxidative stress and fertility in Antioxidants for Fertility: Why Oxidative Stress Matters.

Mitochondrial Dysfunction and Egg Maturation

Mitochondria are the energy powerhouses of cells and play a vital role in egg maturation and embryo development. As we age, mitochondrial function declines, and dysfunctional mitochondria generate more reactive oxygen species (ROS), increasing oxidative stress and reducing the energy available to support egg development.

Telomere Shortening and Chromosomal Health

Telomeres are protective caps at the ends of chromosomes that preserve the genetic integrity of cells. As the ageing process progresses, telomeres naturally shorten and the body’s ability to repair them becomes compromised. This process is highly sensitive to oxidative damage and shortened telomeres are associated with reduced egg quality and a higher risk of chromosomal abnormalities.

The good news? Nutrition and lifestyle strategies can help protect your eggs from damage, support energy production, preserve genetic integrity and improve egg quality.

But there’s another important piece of the puzzle: androgens. These key hormones also play a vital role in egg development, especially in the earliest stages.

The Role of Androgens in Egg Quality and Follicle Development

In addition to the factors above, androgens (such as testosterone and DHEA) also play a key role in egg health. They help promote the growth of very small, early-stage follicles and support the expression of FSH receptors in the ovary, making follicles more responsive to hormonal signals.

As women age, androgen levels naturally decline, which may contribute to reduced ovarian response and poorer egg quality. Symptoms of low androgens may include:

• Fatigue
• Low libido
• Poor muscle tone or strength
• Feeling generally weak or unmotivated

If you suspect low androgens, functional testing such as the DUTCH test or serum testosterone testing may help guide targeted support. If you are affected by low androgen levels, supporting healthy androgens may be beneficial for promoting follicular growth and improving the environment in which eggs mature.

Nutrition and Lifestyle Strategies to Support Androgens and Improve Egg Quality

The following nutrition and lifestyle strategies may help support your body’s natural production of androgens and create a hormone-friendly environment for egg maturation.

• Include zinc-rich foods to support androgen production. Top sources include shellfish like oysters, prawns and crab, liver, red meat and pumpkin seeds
• Eat magnesium-rich foods to aid hormone synthesis. Great sources include halibut, pumpkin seeds, almonds, spinach, dark chocolate and avocado
• Prioritise healthy fats such as oily fish, olive oil, avocado, nuts and seeds to support hormone production and reduce inflammation
• Consume high-quality protein at each meal to provide the amino acids needed for hormone synthesis. Include meat, poultry, fish, eggs and legumes
• Consider maca root, which may support healthy testosterone and oestrogen levels. I recommend gelatinised maca for fertility
• Eat aromatase-inhibiting foods such as button mushrooms, cruciferous vegetables and matcha green tea to help preserve testosterone levels
• Incorporate strength training to naturally boost testosterone production by stimulating muscle growth and supporting hormonal balance
• Prioritise stress reduction and sleep to help maintain balanced hormone levels, including adrenal production of DHEA. Aim for consistent, restorative sleep and explore practices like mindfulness, gentle movement or acupuncture to support nervous system regulation.

For some women with poor ovarian reserve, DHEA supplementation may be recommended under professional guidance to support androgen levels and egg development. This should always be done under the care of a qualified practitioner.

Nutritional Foundations for Improving Egg Quality

Before diving into the specific nutrients and foods that help improve egg quality, it’s important to lay a strong foundation. The following nutritional strategies support your body’s ability to produce and protect high-quality eggs. Learn more about creating an optimal fertility diet in this comprehensive guide: Fertility Diet: What to Eat When Trying to Conceive.

Supporting Detoxification Pathways to Improve Egg Quality

Support your body’s natural detoxification processes to help eliminate toxins and excess hormones efficiently. To do this, focus on the following:

• Eat cruciferous vegetables regularly (broccoli, cabbage, kale, rocket, watercress). Lightly cooking them can make them easier to digest while preserving beneficial compounds.
• Include bitter foods like rocket, dandelion leaves and radicchio to support liver function and bile flow.
• Cook with garlic and onions, which are rich in sulphur compounds that help the liver detoxify hormones and environmental toxins.
• Add prebiotic-rich foods such as leeks, garlic, onions, asparagus and Jerusalem artichokes to support beneficial gut bacteria.
• Consider fermented foods (sauerkraut, kefir, kimchi) to enhance gut microbial diversity and health.
• Include fibre-rich foods (vegetables, flaxseeds, chia seeds, sweet potatoes, legumes, oats) to support regular elimination.
• Start the day with warm water and a squeeze of lemon to support hydration and stimulate liver function.
• Drink plenty of filtered water throughout the day to help flush toxins from the body.
• Minimise exposure to everyday toxins by reducing use of plastics (especially food wrap and bottles containing BPA), choosing non-toxic cleaning products and switching to natural personal care items to lower your body’s chemical burden.

Balancing Blood Sugar and Reducing Inflammation to Support Egg Quality

Balancing blood sugar is essential for reducing inflammation and supporting hormone balance. Blood sugar spikes can trigger oxidative stress, insulin resistance and hormonal disruption – all of which can negatively affect egg quality.

To support stable blood sugar levels:

• Prioritise high-quality protein (meat, poultry, fish and eggs) with every meal and avoid skipping meals
• Choose complex carbohydrates (like oats, quinoa, sweet potatoes and brown rice) over refined carbohydrates (white pasta, white rice and bread products made from refined flour)
• Include healthy fats (oily fish, olives, olive oil and avocado) to support hormone balance
• Choose fibre-rich vegetables like broccoli, carrots, beetroot, Brussels sprouts, spinach, kale, artichokes, onions and leeks to support gut health, detoxification and stable blood sugar levels.

For a deeper dive, read Balancing Blood Sugar for Fertility on the blog.

Top 10 Nutrients and Foods to Improve Egg Quality Naturally

Improving egg quality starts with giving your body the right building blocks. These ten key nutrients play vital roles in hormone production, antioxidant defence and cellular energy — all essential for healthy, high-quality eggs. Here’s how each nutrient supports egg health and the best foods to include in a diet focused on improving egg quality.

1. Coenzyme Q10 (CoQ10) – A vital nutrient for mitochondrial energy production in developing eggs

CoQ10 is one of the most important nutrients for optimal egg quality, particularly as you age. It supports energy production within the mitochondria of egg cells, helps protect them from oxidative stress and may improve fertilisation rates and embryo development.

Best food sources of CoQ10 to boost mitochondrial function in egg cells:

• Organ meats (especially liver and heart) – the richest natural sources of CoQ10, providing highly bioavailable forms that directly support cellular energy production. If you’re not used to eating liver, try grating chicken liver (which has the mildest flavour) into recipes like homemade beef burgers, Bolognese or chilli – it blends in easily and is a simple way to boost your CoQ10 intake.
• Oily fish (like sardines and mackerel) – deliver both CoQ10 and anti-inflammatory omega-3 fats, which help reduce oxidative stress in the ovaries
• Pistachios and sesame seeds – plant-based sources with modest CoQ10 levels, also offering antioxidant and anti-inflammatory benefits

2. Folate – Supports DNA synthesis and egg cell development

Folate is essential for DNA synthesis, repair and methylation — all of which are critical during egg development and early embryo growth. Ensuring optimal folate intake can support chromosomal integrity and reduce the risk of neural tube defects. In supplements, choose methylated folate (5-MTHF) for better absorption and bioavailability.

Best food sources of folate to support egg cell development:

• Avocado – not only high in folate but also delivers healthy fats to support hormone production
• Leafy greens (like spinach, romaine lettuce and kale) – rich in naturally occurring folate, especially when eaten raw or lightly steamed
• Asparagus – a concentrated source of folate and fibre, supporting both egg health and detoxification
• Legumes (such as lentils and chickpeas) – provide folate alongside plant-based protein and complex carbohydrates

3. Omega-3 Fatty Acids (DHA & EPA) – Reduce inflammation and support hormone production

Omega-3 fatty acids play a crucial role in regulating hormone production, reducing inflammation and supporting the structure and function of cell membranes — including those of developing egg cells. The active forms, DHA and EPA, are found in oily fish and are especially important for fertility. While plant-based omega-3s (ALA) can convert to DHA and EPA, the process is inefficient.

Best food sources of omega-3s to support hormone balance and egg cell integrity:

• Salmon – an excellent source of DHA and EPA, which directly support egg quality and reduce inflammatory markers
• Mackerel and sardines – rich in omega-3s and also provide CoQ10, selenium and vitamin D
• Flaxseeds and chia seeds – plant-based sources of ALA (alpha-linolenic acid), which the body can partially convert to EPA and DHA. For egg quality and optimal fertility support, prioritise oily fish rich in preformed DHA and EPA.

For more on omega-3 fats and fertility read Omega-3 Fats for Fertility: Why Oily Fish Deserves a Spot on Your Plate.

4. Vitamin E – Antioxidant protection for egg cells

Vitamin E is a powerful fat-soluble antioxidant that helps protect egg cells from oxidative damage. It also plays a role in hormone balance and supports the health of reproductive tissues. For optimal absorption, consume vitamin E-rich foods alongside healthy fats.

Best food sources of vitamin E to protect egg cells from oxidative stress:

• Spinach – a leafy green source of vitamin E and other antioxidants like lutein and beta-carotene
• Sunflower seeds – one of the richest natural sources of vitamin E, especially alpha-tocopherol, the most biologically active form
• Almonds and hazelnuts – provide both vitamin E and healthy fats to support hormone production and antioxidant absorption
• Avocado – delivers vitamin E along with monounsaturated fats to enhance absorption

5. Vitamin C – Regenerates other antioxidants and reduces oxidative stress in egg cells

Vitamin C is a water-soluble antioxidant that works synergistically with vitamin E and glutathione to protect egg cells from oxidative stress. It also supports collagen production, immune health and iron absorption — all important during the preconception period. Unlike vitamin E, it must be consumed regularly through food, as the body cannot store it.

Best food sources of vitamin C to support egg health and antioxidant status:

• Broccoli – delivers vitamin C alongside folate and detox-supportive compounds like sulforaphane
• Berries (especially strawberries, blueberries and blackberries) – rich in vitamin C and polyphenols that reduce inflammation
• Citrus fruits (like oranges, grapefruits and lemons) – provide readily absorbable vitamin C
• Bell peppers – particularly red peppers, which contain more vitamin C than oranges
• Kiwi – a potent source of vitamin C, also high in fibre and antioxidants

6. Selenium – Supports detoxification and DNA protection

Selenium is a trace mineral that plays a vital role in the body’s antioxidant defence system, supporting enzymes like glutathione peroxidase that protect egg cells from oxidative damage. It also contributes to thyroid health and DNA repair — both essential for fertility and egg quality.

Best food sources of selenium to protect egg DNA and support antioxidant activity:

• Brazil nuts – the richest natural source of selenium; just 1–2 nuts a day can meet your daily requirement. Note: selenium content varies depending on origin — Brazil-grown nuts are highest, while Bolivian nuts may contain significantly less
• Fish (especially halibut and sardines) – highly bioavailable and also rich in omega-3 fatty acids
• Meat and poultry – particularly organ meats, which provide selenium along with CoQ10, iron and other fertility-supportive nutrients

7. Zinc – Essential for hormone production and egg maturation

Zinc plays a critical role in egg development, fertilisation and hormone signalling. It also supports antioxidant defences and immune function. Zinc is often depleted by stress and hormonal imbalances, so optimising intake is especially important when preparing for conception. Animal sources offer the most bioavailable form of zinc, while plant-based sources are less efficiently absorbed due to phytates.

Best food sources of zinc to support egg development and hormonal balance:

• Oysters – the richest natural source of zinc, supporting hormone production and reproductive health
• Prawns and other shellfish – excellent seafood sources of highly absorbable zinc
• Red meat – particularly beef and lamb, which provide both zinc and iron
• Pumpkin seeds – a plant-based source of zinc, though absorption is lower due to anti-nutrients
• Lentils – contain zinc and fibre, but like pumpkin seeds, offer reduced bioavailability

8. Glutathione – The body’s master antioxidant for protecting egg cells

Glutathione is the body’s most powerful internal antioxidant, helping to shield eggs from oxidative stress during follicular development. It plays a crucial role in detoxification, mitochondrial function and DNA protection. Glutathione levels naturally decline with age, chronic stress and toxin exposure, making dietary support especially important for women over 35.

Best food sources of glutathione to protect developing eggs:

• Asparagus – one of the richest vegetable sources of glutathione, also supports liver detoxification
• Avocado – contains glutathione and healthy fats that support hormone balance and antioxidant absorption
• Spinach – provides glutathione alongside other antioxidants and folate
• Broccoli – supports glutathione production and liver detox enzymes
• Whey protein – a top source of cysteine, the amino acid needed to make glutathione in the body. Read more about whey protein.

9. Magnesium – Supports hormone balance and mitochondrial health

Magnesium is involved in over 300 enzyme reactions in the body, including those that regulate hormones, blood sugar balance, mitochondrial function and stress response — all of which impact egg quality. Many women are unknowingly low in magnesium due to stress, poor soil quality and refined diets, so increasing intake is key.

Best food sources of magnesium to support fertility and egg health:

• Dark leafy greens (like spinach and Swiss chard) – deliver magnesium alongside folate and antioxidants
• Pumpkin seeds and almonds – rich plant-based sources of magnesium and healthy fats
• Halibut – one of the best animal-based sources of magnesium, also high in protein and selenium
• Black beans – offer magnesium, fibre and plant-based protein
• Dark chocolate (70% or higher) – provides magnesium and polyphenols that reduce inflammation

10. Iron – Supports oxygen delivery to developing follicles

Iron is essential for red blood cell production and energy metabolism. It ensures that the ovaries and developing follicles receive adequate oxygen and nutrients — both vital for healthy egg maturation. Iron deficiency is common in women of reproductive age, and low levels may negatively affect ovulation and fertility. Animal sources of heme iron are more easily absorbed than plant-based non-heme iron.

Best food sources of iron to support energy and egg development:

• Red meat (especially beef and lamb) – the most bioavailable source of heme iron, ideal for restoring or maintaining healthy iron levels
• Liver – extremely rich in iron and also supplies vitamin A, choline and CoQ10
• Oily fish (like sardines, mackerel and salmon) – provide heme iron along with omega-3s and selenium
• Chicken thighs – a good source of heme iron and more nutrient-dense than chicken breast
• Shellfish (such as prawns and mussels) – among the highest in iron and also rich in zinc
• Spinach – a plant-based source of iron and folate; absorption improves when paired with vitamin C

For more on how iron supports fertility and how to optimise your levels, read Iron for Fertility: Why It’s Essential & How to Boost Your Levels Naturally.

Foods to Avoid to Improve Egg Quality

Certain foods and habits can negatively impact egg health by increasing inflammation, disrupting hormone balance and contributing to oxidative stress — all of which affect the environment in which eggs develop.

Refined Carbohydrates and Sugar Increase Inflammation & Oxidative Stress

Refined carbohydrates and sugars cause sharp spikes in blood glucose and insulin levels, which can contribute to insulin resistance and chronic inflammation — both of which disrupt hormone balance and negatively affect egg quality. These blood sugar surges also increase oxidative stress by generating free radicals and advanced glycation end products (AGEs), which can damage egg cells and deplete the body’s antioxidant defences over time.

Alcohol and Caffeine Increase Oxidative Stress

Both alcohol and caffeine can increase oxidative stress in the body. Alcohol may impair liver detoxification (important for hormone clearance), while excessive caffeine intake may affect hormone levels and reduce the absorption of key nutrients like iron.

Ultra-Processed Foods and Trans Fats Disrupt Hormones and Increase Inflammation

Ultra-processed foods (packaged snacks, fast foods and processed baked goods) are typically high in additives, preservatives and unhealthy fats — particularly hydrogenated vegetable oils, which contain trans fats. These fats are strongly associated with increased inflammation, oxidative stress and hormone disruption. Common culprits include margarine, spreadable butters, shortening, biscuits, crisps and pastries.

Burned, Fried and Barbecued Foods Create Harmful Compounds

Cooking at high temperatures, especially charring, can produce PAHs (polycyclic aromatic hydrocarbons) and acrylamides — compounds associated with increased oxidative stress and cellular damage.

Processed Meats May Increase Oxidative Stress

Processed meats such as bacon, ham and sausages may contain nitrosamines, compounds linked to oxidative stress and reduced egg quality. They’re also often high in saturated fats and additives that may negatively affect metabolic and reproductive health.

Artificial Sweeteners and Additives May Disrupt Hormones

While often marketed as “healthier,” many artificial sweeteners (such as aspartame commonly used in diet or zero sugar soft drinks) and food additives can disrupt gut health and may have hormone-disrupting properties. Limiting exposure to these chemicals supports both egg quality and overall fertility health.

Lifestyle Factors That Work With Nutrition for Better Egg Quality

Egg health isn’t just about what you eat. Lifestyle habits play a key role in supporting reproductive longevity:

• Avoid smoking: Smoking accelerates egg ageing, increases oxidative stress and depletes key nutrients that are essential for reproductive health.
• Manage stress: Chronic stress increases oxidative stress and disrupts hormone balance. It can also reduce DHEA, which supports androgen production. Mindfulness, acupuncture, yoga and time in nature can help.
• Prioritise sleep: Restorative sleep supports hormone production and cellular repair. Melatonin, the hormone that regulates the sleep–wake cycle, is also found in follicular fluid and protects egg cells from oxidative stress. Its production declines with age, so it’s important to support natural melatonin production by getting sunlight in the morning, avoiding screens before bed and creating a regular sleep routine.
• Exercise moderately: Gentle movement like walking, strength training and yoga boosts circulation and supports metabolic health. Moderate exercise also reduces oxidative stress and supports mitochondrial function.
• Reduce toxin exposure: Choose natural cleaning and skincare products, use a water filter and glass food storage containers instead of plastic. Minimise pollution exposure and avoid endocrine-disrupting chemicals where possible.

Best Supplements to Support Egg Quality

Supplements can complement a nutrient-rich diet, especially when targeting egg health:

• CoQ10 (ubiquinol form) – supports mitochondrial function
• Alpha lipoic acid (ALA) – an antioxidant that may improve mitochondrial health and embryo development
• Glutathione – the body’s master antioxidant that protects eggs during follicular development
• N-Acetyl Cysteine (NAC) – supports glutathione production and mitochondrial health
• Pyrroloquinoline quinone (PQQ) – supports mitochondrial production
• High-quality prenatal multinutrient (with methylated folate, vitamin D, iron, iodine, B12)
• Omega-3 DHA & EPA – reduces inflammation and supports hormone health
• Vitamin D (test and supplement if low)
• Myo-inositol – may support ovarian function and egg quality, especially in PCOS

Always consult a qualified practitioner before starting a supplement protocol.

Frequently Asked Questions About Egg Quality After 35

Understanding egg quality after 35

Improving Egg Quality Naturally

Nutrition & Signs of Egg Health

Final Thoughts on Using Nutrition and Lifestyle to Improve Egg Quality

Egg quality may decline with age, but there’s so much you can do to support it naturally. Nutrition and lifestyle choices that reduce oxidative stress, support mitochondrial health, preserve telomere length and encourage early follicle development through androgen support can make a real difference. Supporting detoxification, balancing blood sugar, prioritising protein intake and reducing exposure to harmful compounds also play a key role in optimising egg health.

Supporting women over 35 to optimise their fertility is my speciality. If you’re looking for expert, personalised guidance to improve your egg quality, my Bespoke Fertility Nutrition Programme is designed just for you. You’ll receive a comprehensive package of one-to-one support, including in-depth consultations, functional testing recommendations, a personalised supplement protocol and tailored nutrition and lifestyle guidance — all designed to optimise your fertility at a deeper level.