If you’ve been Googling ways to improve your egg quality while preparing for IVF, you’re not alone. For women in their late 30s and early 40s, egg quality can feel like the biggest hurdle to conception and it’s one of the most common concerns I hear from my clients.

The good news?

You don’t need to spend hundreds on exotic powders or rare berries to support your eggs. Many of the most powerful fertility foods are already in your fridge or pantry. And the best part?

What you eat over the next 90 days can have a real impact on your IVF success.
I’ve seen it time and time again: small, consistent changes can lead to big results.

Why Egg Quality Matters When Preparing for IVF

Egg quality is a key part of your fertility picture, especially if you’re preparing for IVF. While we’re born with all the eggs we’ll ever have, the quality of those eggs can change over time.

Each cycle, a batch of eggs is released from your reproductive “vault” and begins to mature, a process that takes about 90 days. During this time, your nutrition, lifestyle, and environment can impact how those eggs develop.

That means every meal is an opportunity to nourish your future baby and improve your chances of IVF success.

And when you’re preparing for an IVF cycle, optimising egg quality can make all the difference. The goal? To get as many healthy embryos as possible to freeze, giving you the best chance of success.

5 Fertility-Friendly Foods to Improve Egg Quality

Here are my top fertility-friendly foods, backed by science and easy to include in your daily meals:

Antioxidant-Rich Foods

Oxidative stress can damage the DNA inside your eggs, which is especially important to address if you’re over 35. Antioxidants help protect your eggs and create a healthier environment for fertilisation.

• Berries (blueberries, strawberries, raspberries)
• Brazil nuts
• Green tea
• Dark chocolate (yes, really!)
• Turmeric, ginger, rosemary, cinnamon

Omega-3 Fatty Acids

Omega-3s are critical for hormone balance and reducing inflammation, both of which play a huge role in IVF success. They also support the integrity of your egg cell membranes, making them more resilient during the fertilisation process.

• Salmon, sardines, oysters
• Flaxseed and chia seeds
• Walnuts and pumpkin seeds
• Pasture-raised eggs

Vitamin C–Rich Foods

Vitamin C isn’t just for your immune system, it’s essential for hormone regulation, follicle development, and healthy ovulation. If you’re undergoing IVF, it can also support the health of your uterine lining.

• Citrus fruits
• Kiwi, strawberries
• Broccoli, capsicum, spinach
• Brussels sprouts

Vitamin E–Rich Foods

Vitamin E is a powerhouse antioxidant that supports reproductive tissues and egg health. It’s especially important for women over 35, as it helps protect eggs from age-related oxidative damage.

• Avocados
• Sunflower seeds, almonds, peanuts
• Pumpkin
• Olive oil, sweet potatoes

CoQ10 and Folate–Rich Foods

CoQ10 is like fuel for your eggs, giving them the energy they need to mature properly. Folate, on the other hand, supports DNA replication and cell division, both critical for healthy embryos. If you’re preparing for IVF, these nutrients are non-negotiable.

• Cauliflower, oranges, oily fish
• Chicken, beef, soybeans
• Leafy greens, legumes, avocado, eggs
• Beef liver (if you tolerate it well), nuts and seeds, bananas

Feeling Overwhelmed? Try the Mediterranean Diet

If you’re not sure how to put all this together, focus on a Mediterranean-style diet. It’s one of the most researched diets for fertility and offers a simple, sustainable way to get the nutrients your eggs need.

Focus on whole, minimally processed foods, and aim to build each meal with a source of protein, healthy fat, and complex carbohydrates. Think salmon with roasted veggies and quinoa, or a spinach salad with avocado, walnuts, and olive oil.

The Mediterranean diet can:

• Fuel DNA production and cellular repair
• Give your eggs the energy to grow and develop
• Provide the nutrients your reproductive system needs
• Reduce inflammation and protect your eggs from oxidative stress

Here’s what a day of Mediterranean-style eating might look like:

Breakfast: Greek yogurt with berries, walnuts, and a drizzle of honey

Lunch: Grilled salmon with quinoa and roasted veggies

Snack: A handful of almonds and a piece of dark chocolate

Dinner: Spinach salad with avocado, olive oil, and grilled chicken

Improving Egg Quality Isn’t About Perfection

It’s about consistency. The small decisions you make each day add up over time, and every meal is an opportunity to support your IVF journey.

And remember: egg quality is only half the equation. Your partner’s health matters too, so don’t forget to make this a team effort.

You’ve got this!

Ready for More Support?

Want more personalised guidance on preparing for IVF?

Download my free guide, ‘Decode Your Fertility Tests: The Clarity You Need for IVF Success’ and take the guesswork out of your journey.

You deserve to feel confident and empowered every step of the way.