More women are prioritizing their careers and taking time to explore the world around them before starting a family now than ever before. This has led to a growing number of women choosing to delay pregnancy and freeze their eggs or pursue IVF. If you’re thinking of making this decision, we support you and want to empower you with the knowledge of what you can do to optimize the health of your eggs.
It's important to consider your lifestyle and nutritional choices at least 3–6 months before undergoing egg freezing or IVF. Just as you would prepare your body for pregnancy, you can proactively support egg quality regardless of your age.
Why egg quality matters for egg freezing and IVF
Egg quality plays a critical role in the success of both egg freezing and IVF. In fact, in my clinical experience, I’ve seen that improving egg quality before these procedures often results in higher fertilization rates, healthier embryos, and more successful outcomes. While we can't change the number of eggs we have, we can influence their quality through lifestyle and nutritional choices.
RELATED: WeNatal introduces preconception supplement designed to improve egg quality
1. Follow a Mediterranean Diet to support fertility
Nutrition is the cornerstone of egg health. Research continues to support the Mediterranean diet for its ability to promote fertility and reduce inflammation.Â
This diet is rich in:
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Antioxidants (vitamins C and E)
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B-vitamins (folate, B6, B12)
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Omega-3 fatty acids (especially DHA)
Recent studies show that diets high in omega-3s and antioxidants are associated with improved ovarian reserve and embryo quality, particularly for women undergoing IVF.
What to focus on:
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Colorful vegetables and fruits
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Leafy greens rich in natural folate
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Extra virgin olive oil, avocado, nuts, and seeds
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Wild, low-mercury seafood like salmon, sardines, and anchovies
In practice, I find that when patients commit to a Mediterranean-style pattern 3-6 months before egg retrieval, they often see improved hormonal and metabolic health.
RELATED: Why a healthy diet is not enough for fertility and pregnancy
2. Don’t ignore oral health
Surprisingly, your gums can impact your eggs. Nearly half of adults over 30 have some degree of periodontal disease, which increases systemic inflammation. Chronic inflammation can disrupt hormone levels and reduce fertility.
Key steps:
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Floss daily
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Use a water flosser or tongue scraper
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See a biologic or functional dentist for a check-up
Emerging research links oral microbiome imbalances with systemic inflammation, which can impair both egg and sperm health.
3. Nourish your mitochondria
Mitochondria fuel the energy-intensive processes of ovulation, fertilization, and embryo development. As we age, mitochondrial function declines, making it even more important to support them.
Top mitochondrial-supportive practices:
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Take a high-quality prenatal with antioxidantsÂ
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Include CoQ10, NAC, and l-carnitine (all shown in IVF research to improve egg quality)
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Eat whole, nutrient-dense meals with quality fats and protein
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Aim for 150 minutes of moderate exercise weekly
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Avoid sugar, alcohol, and processed foods
In my clinical experience, I often recommend adding a targeted antioxidant formula like Egg Quality+ for women prepping for IVF or egg freezing.
RELATED: How to choose a prenatal vitamin
4. Reduce your exposure to hormone-disrupting toxins
Environmental toxins can interfere with mitochondrial function and damage eggs. Endocrine disruptors like BPA, pesticides, and phthalates have been linked to lower IVF success rates.
Ways to reduce your toxic load:
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Avoid plastics and opt for glass/stainless steel
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Use an air purifier and water filter at home
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Choose low-tox personal care and cleaning products
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Say no to printed receipts (BPA alert!)
In practice, I encourage women to create a low-tox "fertility bubble" during the months leading up to an IVF or egg freezing cycle.
5. Prioritize sleep and stress reduction
Melatonin, your sleep hormone, also plays a role in egg quality. Poor sleep can disrupt melatonin and hormonal health, both critical for successful IVF and egg freezing outcomes.
To optimize sleep and manage stress:
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Go to bed and wake up at consistent times
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Avoid screens or wear blue light glasses in the evening
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Practice daily stress management: breathwork, meditation, or journaling (like the WeNatal Manifestation Journal)
Research shows that high stress levels can interfere with IVF success. Addressing stress isn’t just a mental health tool, it’s a clinical intervention.
RELATED: Sleep and fertility: Expert tips for restful sleep in each trimester of pregnancy
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A Note from WeNatal on preparing for IVF or freezing your eggs
Nutrition is one of the most powerful tools you have to support your fertility journey. Whether you’re considering freezing your eggs or preparing for IVF, taking time to support your body 3–6 months in advance can lead to better outcomes.
Formulas like WeNatal for Her provide essential nutrients like active folate, antioxidants, and minerals to support hormone and egg health. For added support, Egg Quality+ was designed to nourish your mitochondria and improve resilience during this pivotal time.
We see this work every day: real women taking charge of their fertility, feeling empowered, and seeing real improvements. No matter your path, we’re here to support you.
Further Reading & Resources:
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Learn more about the Mediterranean diet and fertilityÂ
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Explore toxin-free living tipsÂ
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Check out the WeNatal Manifestation Journal
Always consult with your fertility doctor or healthcare provider to personalize these recommendations to your individual needs.
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References
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Wesselink E, Koekkoek WAC, Grefte S, Witkamp RF, van Zanten ARH. Feeding mitochondria: Potential role of nutritional components to improve critical illness convalescence. Clin Nutr. 2019;38(3):982-995. doi:10.1016/j.clnu.2018.08.032
Zanettoullis AT, Mastorakos G, Vakas P, Vlahos N, Valsamakis G. Effect of Stress on Each of the Stages of the IVF Procedure: A Systematic Review. Int J Mol Sci. 2024;25(2):726. Published 2024 Jan 5. doi:10.3390/ijms25020726
