Have you heard that once you reach your mid-30s, the quality of your eggs deteriorates and your chances of having a healthy pregnancy decline? You’re not alone, and this narrative has long shaped fertility advice. But here’s the truth: age isn’t the only factor that determines egg quality. While aging does impact reproductive health, emerging research shows that egg quality is not fixed and can be influenced by lifestyle, nutrient support, and mitochondrial health.
What causes egg quality to decline?
Scientists once believed that egg quality was primarily dictated by a woman’s age. We now understand it’s more nuanced. Egg quality decline is largely driven by errors in meiosis, a type of cell division that occurs as eggs mature. Errors in meiosis, particularly chromosomal misalignment, can result in eggs with too few or too many chromosomes. These chromosomal abnormalities are a major cause of unsuccessful fertilization and miscarriage.
While these errors are more common as we age, they are not inevitable. And that’s where mitochondrial health enters the picture.
Mitochondria: The powerhouse behind healthy eggs
Mitochondria are tiny energy factories inside your cells that play a critical role in egg quality and embryo development. Each oocyte (immature egg) contains approximately 100,000 mitochondria, far more than most other cells in the body. That’s because the energy demand for successful egg maturation and early embryonic development is incredibly high.
As we age, mitochondria become less efficient, leading to energy deficits that contribute to meiotic errors and decreased egg quality.
But here’s the empowering part: egg cells begin maturing about 3-4 months before ovulation, and during that time, we can support mitochondrial function to improve the health and viability of our eggs.
5 Research-backed ways to support egg quality
Smart supplementation for mitochondrial health
Clinical studies increasingly support targeted supplements to support egg quality by protecting mitochondria from oxidative stress:
-
CoQ10 has been shown to enhance mitochondrial energy production and support fertility outcomes in women over 35.
-
N-Acetyl Cysteine (NAC) promotes antioxidant activity and supports detoxification pathways, which can help reduce mitochondrial damage.
-
L-Carnitine helps shuttle fatty acids into the mitochondria for energy and has been shown to support ovarian function.
In my practice, I regularly incorporate CoQ10 and NAC into preconception protocols for women over 35. I've seen noticeable improvements in cycle regularity, energy, and even IVF outcomes in some cases. I often track progress through symptom journals and follow-up labs over a 90-day window, which aligns with the egg maturation timeline. It’s been encouraging to witness how targeted mitochondrial support can shift the trajectory of fertility for women in their late 30s and 40s.
DHA and Omega-3 fatty acids: Essential for egg quality
EPA and DHA, long-chain omega-3 fatty acids found in fish, are essential for reproductive health. A growing body of research suggests that omega-3s may delay ovarian aging by:
-
Improving mitochondrial function in oocytes
-
Reducing inflammation in the reproductive system
-
Enhancing embryo quality and implantation rates
Aim for two to three servings of fatty fish (like wild salmon or sardines) per week, and consider a high-quality supplement like WeNatal DHA+ if your levels are low.
RELATED: What to know about omega-3 and pregnancy
Reduce everyday toxin exposure
Environmental toxins, from pesticides to plasticizers, are increasingly recognized as mitochondrial disruptors. These chemicals can accumulate in the body over time and impact reproductive function.
Here are actionable steps to reduce exposure:
-
Swap plastic containers and water bottles for glass or stainless steel.
-
Choose organic produce when possible to reduce pesticide intake.
-
Use air and water filters in your home for cleaner living.
-
Opt for clean personal care and cleaning products.
In my clinical experience, assessing toxic burden through urine or blood panels has been incredibly insightful, especially for patients preparing for fertility treatment. I’ve found that identifying and addressing underlying environmental exposures can play a significant role in improving egg quality and overall reproductive outcomes.
RELATED: Beyond the surface: Endocrine disruptors and their impact on fertility
Stress and the mitochondria connection
Both acute and chronic stress can impair mitochondrial function. High cortisol levels and systemic inflammation can throw off the delicate hormonal balance required for egg maturation.
Integrate regular stress-reduction habits to protect egg health:
-
Guided meditation or breathwork
-
Nature walks and grounding practices
-
Gentle movement like yoga or Pilates
-
Social connection and boundary-setting
In practice, I find that supporting the mind-body connection for conception is just as important as nutritional or supplement protocols. Many of my clients are surprised to learn how significantly stress and fertility are connected. Elevated cortisol can impair hormone balance and mitochondrial function, ultimately impacting egg quality. Incorporating simple, consistent stress-reduction practices, like breathwork, gentle movement, or mindfulness, can make a measurable difference in both physical and emotional readiness for conception.
Sleep: Your body’s natural detox and repair cycle
In my practice, I emphasize sleep as one of the most underrated tools for fertility optimization. Sleep is your body’s natural time to repair, detoxify, and reset, all of which are essential for mitochondrial health and hormone regulation. Poor or inconsistent sleep can lead to circadian disruption, which negatively impacts egg quality, hormone signaling, and even ovulation timing.
To support optimal fertility and mitochondrial function, I recommend:
-
7–9 hours of sleep per night – This gives your body ample time to complete necessary repair processes.
-
A consistent sleep-wake cycle – Going to bed and waking up at the same time daily helps regulate your circadian rhythm, which is deeply connected to reproductive hormone balance.
-
Sleep hygiene practices – These include creating a cool, dark sleep environment, avoiding screens and blue light at least one hour before bed, limiting caffeine after noon, and establishing a calming nighttime routine (such as journaling or herbal tea).
Many women notice improvements in mood, energy, and cycle regularity once quality sleep becomes a non-negotiable part of their preconception plan.
Tools like the Oura Ring or sleep tracking apps have been incredibly helpful for patients preparing for conception. I often recommend them to bring awareness to sleep patterns and identify areas for improvement. Tracking sleep metrics, like duration, latency, and HRV, gives us objective data to support better recovery, hormone balance, and ultimately, egg quality during the preconception window.
RELATED: Sleep and fertility: Expert tips for restful sleep in each trimester of pregnancy
While it’s true that egg quantity declines with age, quality is not a fixed number. By addressing the root causes of mitochondrial dysfunction and taking a proactive, research-backed approach, women in their 30s and 40s can meaningfully enhance their reproductive potential.
Whether you’re just starting your fertility journey or preparing for IVF, prioritizing your mitochondrial health through targeted nutrition, smart supplementation, stress support, and sleep can make a significant difference.
A note from WeNatal on age counts, but it isn’t everything
We know how overwhelming it can be to face age-related fertility messaging. But here's the truth: you are not defined by your age. Science, and clinical experience, continues to show that with the right tools, time, and support, egg quality can be nourished and improved.
Every step you take to support your mitochondrial health, hormone health, and stress resilience can move you closer to your fertility goals.
We’re here to walk alongside you, offering evidence-based education and thoughtfully formulated, nutrient-dense products to support every stage of your fertility journey. Whether you’re trying to conceive naturally, undergoing IVF, or simply preparing your body for the future, know this: it's never too late to start supporting your fertility with intention.
References
Abodi M, De Cosmi V, Parazzini F, Agostoni C. Omega-3 fatty acids dietary intake for oocyte quality in women undergoing assisted reproductive techniques: A systematic review. Eur J Obstet Gynecol Reprod Biol. 2022;275:97-105. doi:10.1016/j.ejogrb.2022.06.019
Agarwal A, Sengupta P, Durairajanayagam D. Role of L-carnitine in female infertility. Reprod Biol Endocrinol. 2018;16(1):5. Published 2018 Jan 26. doi:10.1186/s12958-018-0323-4
Cheraghi E, Mehranjani MS, Shariatzadeh MA, Esfahani MH, Ebrahimi Z. N-Acetylcysteine improves oocyte and embryo quality in polycystic ovary syndrome patients undergoing intracytoplasmic sperm injection: an alternative to metformin. Reprod Fertil Dev. 2016;28(6):723-731. doi:10.1071/RD14182
Giannubilo SR, Orlando P, Silvestri S, et al. CoQ10 Supplementation in Patients Undergoing IVF-ET: The Relationship with Follicular Fluid Content and Oocyte Maturity. Antioxidants (Basel). 2018;7(10):141. Published 2018 Oct 13. doi:10.3390/antiox7100141
Mauri S, Favaro M, Bernardo G, Mazzotta GM, Ziviani E. Mitochondrial autophagy in the sleeping brain. Front Cell Dev Biol. 2022;10:956394. Published 2022 Aug 24. doi:10.3389/fcell.2022.956394
Picard M, McEwen BS. Psychological Stress and Mitochondria: A Systematic Review. Psychosom Med. 2018;80(2):141-153. doi:10.1097/PSY.0000000000000545
Zhang D, Keilty D, Zhang ZF, Chian RC. Mitochondria in oocyte aging: current understanding. Facts Views Vis Obgyn. 2017;9(1):29-38.
