A gentle, research-backed guide from a pharmacist for women trying to conceive, preparing for IVF, or freezing their eggs
There’s something I wish my fertility clinic had explained before I froze my eggs.
Not in a rushed five-minute appointment.
Not buried in a consent packet.
But clearly, calmly, face to face:
“Your eggs are living cells. They have mitochondria. They respond to inflammation. Nutrition, lifestyle and micronutrients matter. Give yourself 3 months to prepare.”
This post is the conversation I wish I’d had.
If you are:
- Trying to conceive naturally
- Preparing for IVF
- Planning to freeze your eggs
- Concerned about egg quality or ovarian reserve
— this is for you.
This is not about magic supplements or internet promises.
It’s about what the research actually suggests may support oocyte (egg) development, mitochondrial health, and the follicular environment — and where the evidence is strongest.
And it’s also about empowerment: knowing what questions to ask before a retrieval cycle, before you spend thousands of dollars, before you assume “no one mentioned it so it must not matter.” Also knowing that if your provider brushes this off or gives anything less than their full attention and consideration… they may not be the right provider for you. You deserve to feel seen and heard throughout this process and you deserve to be given 100% effort from your providers.
Over-the-counter supplements don’t get the level of research, attention and scrutiny that prescription medications get. What this generally means is, there are a lot of unanswered questions around using supplements. We just don’t have as much information available to guide us (healthcare providers) in this area. While the evidence around using some of these supplements for fertility support may be labeled “low” or “moderate” quality, that may just mean that there is not enough information published to truly know. So we do the best we can with the information that we have.
Ok, let’s get into it!
What “Egg Quality” Actually Means
Egg quality is largely influenced by:
- Mitochondrial function (energy production within the egg)
- Oxidative stress balance
- Hormonal and metabolic environment
- Age-related cellular changes
Supplements cannot reverse age.
But some may support mitochondrial function and reduce oxidative stress- both relevant to oocyte (egg) development.
The Foundation: Non-Negotiables in Preconception Care
These are supported by major professional organizations and will likely be brought up by your providers, so we won’t spend too much time here.
Folate (Folic Acid or Methylfolate)
Both the American College of Obstetricians and Gynecologists and the American Society for Reproductive Medicine recommend at least 400 mcg of folic acid daily prior to conception to reduce neural tube defects.
This does not directly “improve egg quality,” but it is foundational to early embryonic development.
Look for: 400–800 mcg daily in a prenatal.
Iodine
The American Thyroid Association recommends 150 mcg iodine daily for women planning pregnancy.
Thyroid hormone is essential for ovulation and early pregnancy support.
Many prenatals do not contain iodine. Check your label.
*in my product links (also linked below) there are 2 options for prenatal vitamins that include both folic acid and iodine at the recommended levels
Supplements that Support Egg Quality – what the research shows
Below is a simplified, skimmable summary of supplements with human research in fertility contexts.
| Supplement | Why It’s Used | Evidence Strength | Best For | Notes |
|---|---|---|---|---|
| CoQ10 (Ubiquinol/ Ubiquinone) | Supports mitochondrial energy production in oocytes | Moderate (multiple RCTs in IVF populations; improved ovarian response & embryo parameters) | Women 35+, diminished ovarian reserve, IVF prep | Often taken for 2–3 months prior to retrieval |
| Omega-3 (EPA/DHA) | Supports cell membrane health & inflammation balance | Moderate but mixed; some improved fertilization/pregnancy outcomes | General TTC or IVF prep | Also supports cardiovascular & pregnancy health |
| Myo-Inositol | Improves insulin signaling & ovarian function | Stronger in PCOS populations | PCOS, IVF prep | May improve ovulation & metabolic markers |
| N-Acetylcysteine (NAC) | Antioxidant; reduces oxidative stress | Moderate in PCOS; improved ovulation in some studies | PCOS-related infertility | Should be clinician-guided |
| Vitamin D | Hormonal & immune modulation | Mixed; helpful if deficient | Anyone with low 25-OH Vitamin D | Test first, then supplement |
| Iron | Supports egg quality, reduces risk of miscarriage | Moderate; helpful if deficient | Anyone with low iron levels | Test first, then supplement |
| Melatonin | Antioxidant within follicular fluid | Promising in IVF studies for oocyte/embryo quality | IVF cycles only | Hormonal – use under provider guidance |
| DHEA | May improve ovarian response in poor responders | Mixed; used in diminished ovarian reserve | Poor ovarian response (provider supervised) | Hormonal – use under provider guidance |
| NMN (nicotinamide mononucleotide) | May enhance the quality and quantity of ovulated oocytes | Low (few studies, mostly in animals), promising results, more studies ongoing | Diminished ovarian reserve, IVF prep, women 35+ |
If You Are Preparing for IVF or Egg Freezing
This is the moment I wish providers talked more about:
Egg development begins months before retrieval.
The follicle that becomes your retrieved egg didn’t start growing last week.
Many reproductive endocrinologists suggest beginning mitochondrial/antioxidant support 2–3 months before stimulation – though protocols vary widely (I recommend 3 months, if possible).
Ask about:
- Vitamin D level testing & supplementation
- Iron level testing & supplementation
- Thyroid panel testing
- CoQ10
- Omega-3
- Melatonin
- Myo-inositol
- DHEA
- NMN (nicotinamide mononucleotide)
What This Guide Is Not / What these supplements Are Not:
- A guarantee of better embryos
- A substitute for medical care
- A way to override age
This is about optimizing what you can while you are investing emotionally, physically, and financially in fertility treatment. Trust me, mama, I know how much of yourself you are pouring into this. And you deserve to give yourself the best possible chance.
The Conversation I Wish I Had
Before freezing my eggs, I wish my reproductive medicine provider had said:
“Here are things you can do in the 3 months leading up to retrieval that may support oocyte development.”
Instead, the focus was on scheduling ultrasounds and injections.
If you’re here reading this, you deserve more than logistics.
You deserve information.
How to Talk to Your Provider
You can literally bring this into your appointment:
“I’m preparing for egg freezing/IVF. I’ve read that mitochondrial function and oxidative stress may influence oocyte quality. Can we check my thyroid panel, vitamin D and iron levels? Is CoQ10 appropriate for me? What other supplements do you recommend for me? What diet and lifestyle modifications do you recommend for optimal results? ”
A thoughtful provider will welcome these questions.
A note about pill burden and compliance: if you look at the above lists, it can be easy to want to “do it all.” The goal here is to find the right balance for you. Too many pills can just be overwhelming and frankly- dreadful. If you are having trouble keeping up with your plan, talk to your provider about what supplements would be the most important to optimize your situation and let go of the rest.
Soft Solo Mama tip: you don’t need to “do it all”, you need to find the balance that feels right in your body that enables you to move through this season with softness and strength.
Final Thoughts
Fertility care can feel clinical, mechanical, rushed.
But egg development is cellular, metabolic, deeply biological.
You are allowed to ask about that layer.
You are allowed to prepare.
You are allowed to want more than “show up for your scans.”
And if no one has said this yet:
It’s not “too much” to care deeply about giving yourself the best possible chance.
Shop my evidence-aligned picks:
As a pharmacist, I work to recommend supplements that are produced using internationally recognized Good Manufacturing Practices, thoroughly tested and owned by ethically responsible companies.
Pharmacist recommended supplements here.
Transparency Note
Links provided are affiliate links, which means I may earn a small commission if you choose to purchase – at no additional cost to you. I only share products that align with the research discussed here and that meet standards I would personally feel comfortable using or recommending in a clinical context.
References (Selected)
- American College of Obstetricians and Gynecologists – Pre-pregnancy counseling recommendations (folic acid guidance)
- American Society for Reproductive Medicine – Optimizing natural fertility (committee opinion)
- American Thyroid Association – Iodine recommendations for pregnancy planning
- Multiple randomized and meta-analytic studies evaluating CoQ10, omega-3 fatty acids, inositols, NAC, melatonin, and DHEA in IVF and PCOS populations (systematic reviews in peer-reviewed reproductive medicine journals)
