Supporting egg quality

When preparing for conception - whether naturally or through IVF - the three months before ovulation are especially important. That’s because eggs mature over roughly 90 days, meaning the environment your body provides during this window can influence egg development and readiness.

While no lifestyle approach can guarantee outcomes, gentle, consistent support during this time can help create favourable conditions for egg health, hormone balance, and uterine receptivity.

Below are key lifestyle factors to focus on in the three months before you start trying to get pregnant or starting an IVF cycle.

1. Prioritise sleep and darkness

Sleep is one of the most underestimated aspects of reproductive health.

During deep, high-quality sleep, the body produces melatonin - a hormone best known for regulating circadian rhythm, but also one that acts as a powerful antioxidant in the ovaries. Melatonin helps protect developing eggs from oxidative stress, which naturally increases with age and environmental exposure.

Supportive habits:

-Aim for 7–9 hours of sleep per night

-Keep the bedroom cool, dark, and quiet

-Avoid screens and bright lights in the hour before bed

-Use blackout curtains or an eye mask if needed

Even small improvements in sleep consistency can make a difference over time.

2. Choose gentle, regular movement

Light to moderate exercise supports circulation, insulin sensitivity, stress regulation, and hormonal signalling - all important for egg development.

The goal here isn’t intensity, but consistency.

Examples of supportive movement:

-Walking

-Yoga or Pilates

-Swimming

-Light strength training

Very intense or excessive exercise can be a stressor, so focus on movement that feels relaxing and energising rather than pushing the body.

3. Focus on whole, nutrient-dense foods

Egg development is a nutrient-dependent process. In the months before ovulation, prioritising whole foods helps provide the building blocks needed for healthy cell division and mitochondrial function.

A supportive pattern includes:

-Colourful vegetables and fruits (for antioxidants)

-Quality protein (eggs, fish, poultry, meat)

-Healthy fats (olive oil, avocado, nuts, seeds and also fat from dairy and meat)

Rather than perfection, think variety and regular nourishment.

4. Balance blood sugar

Blood sugar stability plays an important role in hormone signalling and ovarian function.

Frequent spikes and crashes can contribute to inflammation and disrupt hormonal balance - particularly relevant for ovulatory timing.

Helpful strategies:

-Eat regular meals

-Include protein, fibre, and fat at each meal

-Avoid skipping meals or relying heavily on refined carbohydrates

-Pair carbohydrates with protein or fat to slow absorption

These gentle adjustments support overall metabolic and reproductive health.

5. Limit alcohol and avoid smoking

Alcohol and smoking are both associated with increased oxidative stress and reduced egg quality.

In the three months before ovulation or IVF:

-Limiting alcohol helps reduce oxidative load on developing eggs. You don't have to cut it out completely if you don't want to but definitely avoid binge drinking and ensure you have several alcohol free days a week. You may find that your sleep improves when you avoid alcohol

-Not smoking (and avoiding second-hand smoke) is one of the most impactful lifestyle steps for egg and embryo health

6. Support nutrition with targeted supplementation

Even with a well-balanced diet, it can be helpful to support intake of certain nutrients to ensure consistency - especially during times of increased demand.

A prenatal multivitamin can help:

-Support overall nutritional intake

-Reduce the likelihood of key micronutrient deficiencies

-Provide reassurance during a nutritionally important phase

In addition, certain nutrients are often discussed in relation to egg health:

-CoQ10
Supports mitochondrial function and acts as an antioxidant. Mitochondria are especially important for egg maturation and early embryo development.

-Omega-3 fatty acids
Support anti-inflammatory pathways and are involved in cell membrane health. They may also help support uterine lining and overall reproductive environment.

Supplement choices should always be individual, and it’s appropriate to discuss them with a healthcare professional if you have specific medical considerations.

A gentle reminder

Egg quality is influenced by many factors - age, genetics, underlying health, and environment - many of which are outside of your control. Lifestyle support shouldn't be about restriction, perfection or blaming yourself. Instead, it's about creating the most supportive conditions possible in the time available.

Small, steady changes over three months can be meaningful and they can help you feel more grounded and supported whilst trying to conceive or in the run up to IVF.

Photo by Kelly Neil on Unsplash